Workout of the Day

12/11/13

December 10, 2013
5 rounds not for time: 5 wall walk 5 pistol (each leg) 1 rope climb WOD: 800m run 60 sit-ups 20 OH plate lunges total 25/15 400m run 40 sit-ups 20 OH plate lunges total 25/15 200m run 20 sit-ups 20 OH plate lunges total 25/15  

12/9/13

December 8, 2013
Skill: Turkish Get Ups Strength: Power clean 3-3-3 WOD: 15-12-9 Hang power clean Burpee pull-up *50 double unders after each round

12/6/13

December 5, 2013
Oly: 1) Snatch complex Every 90 seconds for 10 rounds Hang power snatch, power snatch + 2 OHS 2) Tall box jumps 5x5 WOD 6min AMRAP 6 T2B 6 Burpee box jumps 24/20

12/5/13

December 4, 2013
Skill: Core work- 30 seconds work, 30 seconds rest for 2 rounds a) handstand hold, b) plank on hands, c) left hand plank, d) right hand plank, e) L-sit WOD: 20min AMRAP 15 KBS 53/35 15 Sit-up 15 Push-up 15 DU 200m run

12/4/13

December 3, 2013
Skill: Split Jerk technique work Strength: 1a) Push press 3x3 1b) Horizontal ring row 3x5-8 reps WOD: 7min AMRAP Wall Ball with 5 deadlift EMOM 225/155 *start with wall ball, score is number of wall ball

12/3/13

December 2, 2013
Barbell warm-up 1) Clean- 1RM 2) Back squat 5-5-3-3-3 3) Row intervals:  150m sprint, rest 2:1 for 5 rounds 4) Cash out: 10x10 hollow rocks

12/2/13

December 1, 2013
Strength/skill 1a) Weighted close grip chin-ups 5x 5-8reps 1b) Weighted ring dips 5x 5-8 reps WOD: 400m run then, 4 rounds of 5 HSPU 10 Pull-up 15 Box jump 20 DU’s then, 400m run Rx+ deficit HSPU and C2B

11/29/13

November 28, 2013
Strength: Squat 3-3-3-3-3 (athlete choice, front or back) WOD: 2-person team 5 rounds each of triplet: 5 Deadlift 5 Push-up 5 Box jump then, 200m run relay run then, 3 rounds each of triplet: 5 Deadlift 5 Push-up 5 Box jump 200m relay run Rx 225/155 & 24/20 RTG 275/185 & 30/24 & plyo push-ups

11/28/13

November 27, 2013
Thanksgiving Chipper 100, 90, 80, 70.......10 For time! If you have a jump rope and an ab-mat/yoga mat, bring them. Please remember to reserve your spot in class. If you are dropping-in, you can pay the drop-in fee online and fill out the waiver as well. Please go to our schedule page and follow the links. Thanks!

11/27/13

November 26, 2013
Barbell warm-up 1) Hang snatch 3-3-3-2-2 2) Snatch grip RDL- 5x3 start at top, lower down to extent of hamstring flexibility http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101 WOD: 5min AMRAP 5 Hang power snatch 15 DU’s Rest 3min 5min AMRAP 4 OHS 8 Box jump 24/20 Rx 115/75 Rx+ 135/95 (must use the same weight for both AMRAPS)

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