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

Group Warm-up Strength: Back Squat 5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90% WOD: 4 rounds 400m run 20 burpee to plate Rest 3minRead More

MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible...Read More

Warm-up: Agility skills- ladder & cone drills WOD: On the minute for 5 rounds a) 30 seconds of rowing for meters b) 30 seconds of sit-ups for reps c) 100m run d) 2-3 rope climbs *Score is total number of meters and sit-ups after 5 roundsRead More

Warm-up: Not for time, 20 inverted burpees (reverse burpee to handstand on wall) Strength: Front Squat 5×40% 5×50% 3×60%  5×75%, 5×80%, 5 or more x 85% WOD: 10min AMRAP 5 Hang Power Clean (135/95) 10 Push-up 15 KBS (53/35) 20 DU (3:1)Read More

Warm-up: 200m run, then 3 rounds of 30 seconds handstand hold/30 seconds rest Strength: a) Push Press 5×3 b) Horizontal ring row 5×6-8reps WOD: 4rds for total time 8 HSPU 10 Pull-ups  (Rx+ C2B) 200m run Rest 1minRead More

Oly Day 1) Barbell warm-up 2) EMOM x 10 Hang Power Snatch + Power Snatch + Snatch 3) Back squat  5×40% 5×50% 3×60%  5×75%, 5×80%, 5 or more x 85% 3) 5 rounds of 10 hollow rocks + 10 supermansRead More

WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch...Read More