With a long weekend, you’ll need to do two out-of-class workouts before class next Wednesday. Here they are:<\/p>\n
For all: <\/strong>For time (3 points): Freshmen:<\/strong> (3 points) Also: Five hollow body holds of 30 seconds. Rest as needed between holds (1 point)<\/p>\n Sophomores: <\/strong>Choose\u2014tough: Or\u2014easier (2 points): And: Five hollow body holds of 30 seconds; rest as needed (1 point)<\/p>\n
\nWalking Lunge, 100 m
\nRun, 800 m
\n100 Air Squats<\/p>\n
\nAMRAP\u2014work three minutes, rest one minute, work three, rest one, work three (workout takes 11 minutes total):
\n6 walking lunges (3 each leg)
\n6 mountain climbers (L+R=1)
\n6 medball deadlifts (30\/20)
\nBegin each new work period with a new set of lunges.
\nTry to get the same score on all three rounds, or even improve in rounds 2 and 3.<\/p>\n
\nDVB (4 points) \u2014 For time:
\nRun 1 mile with a 20-lb. medicine ball (women 14)
\nThen, 8 rounds of: 10 wall-ball shots, 1 rope ascent
\nRun 800 meters with a 20-lb. medicine ball
\nThen, 4 rounds of: 10 wall-ball shots, 1 rope ascent
\nRun 400 meters with a 20-lb. medicine ball
\nThen, 2 rounds of: 10 wall-ball shots, 1 rope ascent
\nCould put a 40-minute cap on this, or do half the work\u2014800m, 4 rounds; 400m, 2 rounds, 200m 1 round (for 2 points)<\/p>\n
\n10-min. AMRAP:
\n10 Kettlebell swings (72\/53 lbs)
\n10 Burpees<\/p>\n