Skill: Double under practice WOD: 2-person team 100 single unders – wall sit 200m run – plank on elbows 200m run – bar hang (hang from pull-up bar without feet touching ground) 200m run – handstand hold on wall 200m run – plank on hands 100 single unders – wall sit **one partner is running/jumping […]Read More
Strength: 1a) Pull-up or chin-up 5×5 1b) Dip 5×5 WOD: Against a 4min clock w 4min rest for 4 rounds: 400m or 500m row (depending on level of athlete) 25 KBS (53/35) Max effort pull-ups **score is number of pull-ups done over 4 roundsRead More
Barbell warm-up 1) EMOM x 12 3-position power snatch (pocket, mid hang, floor) 2) Snatch pull 3×3 Rest 3-4min then, 5min AMRAP 5 Burpee box jump 10 sit-ups http://www.catalystathletics.com/exercises/exercise.php?exerciseID=167 (We will be going from the pocket, to mid hang to floor.) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97Read More
Hang Clean- Barbell warm-up. Work on positions. EMOM x 12 High hang power, mid-hang power, hang clean, front squat Core: 30 seconds on, 30 seconds off for 2 rounds Plank, R-plank, L-plank, L-sit, Hollow holdRead More
Strength: 15min to establish a heavy push press (1RM for the day) WOD: Against a 3min clock with 1 min rest between rounds for 4 rounds 200m run 10 Push press at 60% of daily 1RM 10 Burpee bar hops + ME sit-ups **score is max reps of sit-ups over 4 roundsRead More
