Workout of the Day

“Stay Home” if you are lazy

February 22, 2012

Beginner

Intermediate

Advanced

(NA) Roll Out

(NA) Warm Up

(NA) Mobility

(NA) Skill

(50) WOD

Run 3x10min as Far as Possible

Run

50min As far as possible

Run

50min As far as possible

(NA) Cool Down

30 Min of HSPU, Muscle Up, Toes to Bar

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February 21, 2012

Beginner

Intermediate

Advanced

(5) Roll Out

Center Quad Rock & Roll

Center Quad Rock & Roll

Center Quad Rock & Roll

(10) Warm Up

10m of Each

Worlds Greatest Stretch

2 Arms 1 Leg

Lunge & Twist

Reverse Lunge & Twist

Frankenstien

Frankenstein + Hop

Walking Side Lunge

Walk the Dog + Push Up

walk the Plank

10m of Each

Worlds Greatest Stretch

2 Arms 1 Leg

Lunge & Twist

Reverse Lunge & Twist

Frankenstien

Frankenstein + Hop

Walking Side Lunge

Walk the Dog + Push Up

walk the Plank

10m of Each

Worlds Greatest Stretch

2 Arms 1 Leg

Lunge & Twist

Reverse Lunge & Twist

Frankenstien

Frankenstein + Hop

Walking Side Lunge

Walk the Dog + Push Up

walk the Plank

(NA) Mobility

(10) Skill

Handstands

Handstands

Handstands

(30) WOD

30min AMPAP

1 HSPU off a box

8 Ring Rows

8 Ring Dips

10 toes to bar

*Sub 8 Ring Rows and 8 Bar or paralletest Dips for Muscle Up

**Toes 2 Post on your back

30min AMPAP

1 HSPU

2 Mucsle Ups

10 toes to bar

*Sub 8 Ring Rows and 8 Ring Dips for Muscle Ups

30min AMPAP

1 ring HSPU

2 Mucsle Ups

10 toes to bar

(NA) Cool Down

Double Lunge

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February 20, 2012

Beginner

Intermediate

Advanced

(NA) Roll Out

(NA) Warm Up

Catalyst Athletics Standard Warm-up

500m Row

10 Wrist Circles

10 Elbow Circles

10 Arm Cirlces

10 Over & Back

10 Arm Rotations

10 Tricep Stretch Bend

10 Torso Rotations

10 Bow & Bend

10 Hip Circles

10 Iron Cross

10 Scorpion

10 Waling Lunge & Twist

10 Spiderman Lunge

10 Walking RDL  & Leg Swing

10 Kossack

10 Heal-Toe + Drop Lunge

10 Ankle Stretch, Squat Knee Circles, Squat Slides

Catalyst Athletics Standard Warm-up

500m Row

10 Wrist Circles

10 Elbow Circles

10 Arm Cirlces

10 Over & Back

10 Arm Rotations

10 Tricep Stretch Bend

10 Torso Rotations

10 Bow & Bend

10 Hip Circles

10 Iron Cross

10 Scorpion

10 Waling Lunge & Twist

10 Spiderman Lunge

10 Walking RDL  & Leg Swing

10 Kossack

10 Heal-Toe + Drop Lunge

10 Ankle Stretch, Squat Knee Circles, Squat Slides

Catalyst Athletics Standard Warm-up

500m Row

10 Wrist Circles

10 Elbow Circles

10 Arm Cirlces

10 Over & Back

10 Arm Rotations

10 Tricep Stretch Bend

10 Torso Rotations

10 Bow & Bend

10 Hip Circles

10 Iron Cross

10 Scorpion

10 Waling Lunge & Twist

10 Spiderman Lunge

10 Walking RDL  & Leg Swing

10 Kossack

10 Heal-Toe + Drop Lunge

10 Ankle Stretch, Squat Knee Circles, Squat Slides

(10) Mobility

Fixing the front rack Fixing the front rack Fixing the front rack

(10) Skill

Front Squats/ Lunge

Front Squats/ Lunge

Front Squats/ Lunge

(10) WOD

“Double Lunge”

3 rounds

3 Front Squats/ Lunge

(45-30)

50 Double Unders

*1 Rep is 1 Front Squat 1 Lunge L 1 Front Squat 1 Lunge R

“Double Lunge”

3 rounds

3 Front Squats/ Lunge

(65-50)

50 Double Unders

*1 Rep is 1 Front Squat 1 Lunge L 1 Front Squat 1 Lunge R

“Double Lunge”

3 rounds

3 Front Squats/ Lunge*

(115-75)

50 Double Unders

*1 Rep is 1 Front Squat 1 Lunge L 1 Front Squat 1 Lunge R

(5) Cool Down

30 seconds total Plank hold

30 seconds total L sit

30 seconds total Plank hold

30 seconds total Plank hold

30 seconds total L sit

30 seconds total Plank hold

30 seconds total Plank hold

30 seconds total L sit

30 seconds total Plank hold

Team W.O.D Saturday – Team Tabata

KB swing
Box jumps
Wall ball
Row

As a big Group

Bottom to bottom squat

“Kettle Run”

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February 17, 2012

Beginner

Intermediate

Advanced

(5) Roll Out

Center Quad Rock & Roll, Inner Thigh Roll Center Quad Rock & Roll, Inner Thigh Roll Center Quad Rock & Roll, Inner Thigh Roll

(10) Warm Up

Jump Rope Complex

2×10ea of:

Singles

Alternate Leg

Side Straddle

Forward Straddle

Skier

Bell

In and Out

Crossover

Jump Rope Complex

2×10ea of:

Singles

Alternate Leg

Side Straddle

Forward Straddle

Skier

Bell

In and Out

Crossover

Jump Rope Complex

2×10ea of:

Singles

Alternate Leg

Side Straddle

Forward Straddle

Skier

Bell

In and Out

Crossover

(NA) Mobility

(10) Skill

KB Swing

Free Skill work

Free Skill work

(15) WOD

“Kettle Run”

1 Round

3x100m Sprint

Rest 1 min

between Sets

3×25 KB swings 26#/ 18#

Rest 30 Sec between Sets

3×50 Air Squats

Rest 30 Sec between Sets

“Kettle Run”

1 Round

400m Sprint

75 KB swings 1.5 Pood/1 Pood

150 Air Squats

“Kettle Run”

1 Round

400m Sprint

75 KB swings 1.5 Pood/1 Pood

150 Air Squats

(5) Cool Down

Max Sit ups in 1:00

Max Push ups in 1:00

Max Pull ups in 1:00

Max Sit ups in 1:00

Max Push ups in 1:00

Max Pull ups in 1:00

Max Sit ups in 1:00

Max Push ups in 1:00

Max Pull ups in 1:00

Thruster 5-3-3-3-3-1-1-1-1-1

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February 16, 2012

Beginner  

Intermediate

Advanced

(5) Roll Out

Mid-Back Rock & Roll

, Side Roll

Mid-Back Rock & Roll

, Side Roll

Mid-Back Rock & Roll

, Side Roll

(10) Warm Up

Bar Warm Up

2x

5 Reps of Each

Deadlift

Romain Deadlift

Bent Over Row

Hang Muscle Clean

Front Squat

Press

Back Squat

Good Morning

Overhead Squat

Bar Warm Up

2x

5 Reps of Each

Deadlift

Romain Deadlift

Bent Over Row

Hang Muscle Clean

Front Squat

Press

Back Squat

Good Morning

Overhead Squat

Bar Warm Up

2x

5 Reps of Each

Deadlift

Romain Deadlift

Bent Over Row

Hang Muscle Clean

Front Squat

Press

Back Squat

Good Morning

Overhead Squat

(NA) Mobility

(10) Skill

Thurster

Thurster

Thurster

(30) WOD

Thruster 3×10

“Thruster”

5-3-3-3-3-1-1-1-1-1

“Thruster”

5-3-3-3-3-1-1-1-1-1

(NA) Cool Down

 

February 16, 2012

Beginner  

Intermediate

Advanced

(5) Roll Out

Mid-Back Rock & Roll

, Side Roll

Mid-Back Rock & Roll

, Side Roll

Mid-Back Rock & Roll

, Side Roll

(10) Warm Up

Bar Warm Up

2x

5 Reps of Each

Deadlift

Romain Deadlift

Bent Over Row

Hang Muscle Clean

Front Squat

Press

Back Squat

Good Morning

Overhead Squat

Bar Warm Up

2x

5 Reps of Each

Deadlift

Romain Deadlift

Bent Over Row

Hang Muscle Clean

Front Squat

Press

Back Squat

Good Morning

Overhead Squat

Bar Warm Up

2x

5 Reps of Each

Deadlift

Romain Deadlift

Bent Over Row

Hang Muscle Clean

Front Squat

Press

Back Squat

Good Morning

Overhead Squat

(NA) Mobility

(10) Skill

Thurster

Thurster

Thurster

(30) WOD

Thruster 3×10

“Thruster”

5-3-3-3-3-1-1-1-1-1

“Thruster”

5-3-3-3-3-1-1-1-1-1

(NA) Cool Down

Running on the Min

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February 15, 2012

Beginner  

Intermediate

Advanced

(5) Roll Out

Side Hip Roll Over & Press

Side Hip Roll Over & Press

Side Hip Roll Over & Press

(10) Warm Up

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

(10) Mobility

PNF calves with a Band 2 min Each side.

PNF calves with a Band 2 min Each side.

PNF calves with a Band 2 min Each side.

(NA) Skill

(30) WOD

10min – M

EMOM

100m Sprint

Rest 5 min

10min slow run

10min – M

EMOM

100m Sprint

Rest 5 min

10min slow run

10min – M

EMOM

100m Sprint

Rest 5 min

10min slow run

(NA) Cool Down

 

Sweat with Your Sweetie WOD 2012

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Partner WOD

2012 m Row

100 Ring Rows

3 min Handstand Holds

150 Sit Ups

2 min Pull Ups Hold

200 Air Squats

1 Min Overhead Holds 95#/65#

400 m Plate Carry 45#/25#

Sumo/Push Every Min

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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

4-man team WOD

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4-man team WOD

4 (relay) 400m laps carrying 20# med ball
1 400m lap walking lunges
200 pull-ups
200 push-ups
400 sit-ups
200 box jumps

2 working at a time