Warm-up: 200m run then, 3rds of 5 strict pull-up, 5 dip, 10 lunges Strength: Back Squat 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: EMOM x 12 Even: 3-postion Power Snatch (high hang, mid hang, floor) Odd: 100m sprintRead More

Warm-up: 200m run, then 3rds of 10 air-squat, 5 strict pull-up, 5 burpee Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% WOD: 1000m row 15 HSPU 15 T2B 15 Box jump overs (24/20) 10 HSPU 10 T2B 10 Box jump overs 5 HSPU 5 T2B 5 Box jump overs *Must land...Read More

Oly Day! 1) Clean 3×70%, 2×75%, 2×80%, 1×85%, 1×90% 2) Front Squat 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% 3) 5rds of 10 hollow rock + 10 supermanRead More

Warm-up: 1) 5x 30sec handstand hold, 30sec rest 2) 3rds not for time: 2 rope climbs, 10 alternating pistols, 30-45sec L-sit WOD: 2-person team. One person working at a time. Perform like a chipper. Partner A does 5 PS, then partner B does 5 PS, then partner A does 10 pull-up, then B does 10...Read More

Strength: 1a) Push Press 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% 1b) Horizontal Ring Row 6 x 6reps WOD: 5min AMRAP 8 Deadlift (225/155) 8 Ring dip rest 3min 5min AMRAP 6 Push Press (115/75) 6 Reverse burpee box jumpRead More

Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85% WOD: 3rds for time 400m run 20 KBS (53/35) (Rx+ 70/53) 20 Sit-up 20 OH plate lunge (45/25)Read More

MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes...Read More

1) Parallette hurdles/agility 2) 5 rounds of 30 second handstand hold, 30 seconds rest 3) 5 rounds of 30 second DU’s, 30 seconds rest 4) WOD: 4 rounds for quality, not for time 8 strict HSPU 8 pistols each leg 8 strict/weighted pull-ups 8 strict/weighted dips (or sub 5-8 muscle-ups for the pull-ups and dips)...Read More

Oly Day! 1) Snatch 3×70%, 2×75%, 2×80%, 1×85%, 1×90% 2) Snatch pulls at 100-105%  3×3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97 3) OHS 3×3  Read More

Mobility: Lax ball thoracic roll out Strength: 1 RM Push Press WOD: EMOM x 10 Even: 4 power clean at 70% and 8 box jump (24/20) Odd: 4 push press at 70% and 8 pull-upRead More