Sumo/Push Every Min

February 13, 2012

Beginner

Intermediate

Advanced

(5) Roll Out

Side Roll

Side Roll

Side Roll

(10) Warm Up

Catalyst Athletics: Warm-Up Series

3x

2 reps of each

Snatch long pull + snatch push press + overhead squat; snatch long pull + overhead squat + Sots press;

Catalyst Athletics: Warm-Up Series

3x

2 reps of each

Snatch long pull + snatch push press + overhead squat; snatch long pull + overhead squat + Sots press;

Catalyst Athletics: Warm-Up Series

3x

2 reps of each

Snatch long pull + snatch push press + overhead squat; snatch long pull + overhead squat + Sots press;

(12) Mobility

Day 1/3 squat cycle

Day 1/3 squat cycle

Day 1/3 squat cycle

(10) Skill

Sumo Deadlifts

Sumo Deadlifts

Sumo Deadlifts

(10) WOD

8min -

EMOM

6 decline push ups

3 sumo deadlifts at 65%

8min -

EMOM

6 decline push ups

3 sumo deadlifts at 65%

8min -

EMOM

6 decline push ups

3 sumo deadlifts at 65%

(5) Cool Down

50 Sit ups

25 Toes to bar

15 Knees to elbows

50 Sit ups

25 Toes to bar

15 Knees to elbows

50 Sit ups

25 Toes to bar

15 Knees to elbows