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February 22, 2012 |
Beginner |
Intermediate |
Advanced |
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(NA) Roll Out |
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(NA) Warm Up |
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(NA) Mobility |
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(NA) Skill |
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(50) WOD |
Run 3x10min as Far as Possible |
Run 50min As far as possible |
Run 50min As far as possible |
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(NA) Cool Down |
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February 21, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Center Quad Rock & Roll |
Center Quad Rock & Roll |
Center Quad Rock & Roll |
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(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
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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
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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
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(NA) Mobility |
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(10) Skill |
Handstands |
Handstands |
Handstands |
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(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 |
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(NA) Cool Down |
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February 20, 2012 |
Beginner |
Intermediate |
Advanced |
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(NA) Roll Out |
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(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 |
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(10) Mobility |
Fixing the front rack | Fixing the front rack | Fixing the front rack |
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(10) Skill |
Front Squats/ Lunge |
Front Squats/ Lunge |
Front Squats/ Lunge |
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(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 |
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(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 |
KB swing
Box jumps
Wall ball
Row
As a big Group
Bottom to bottom squat
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February 17, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Center Quad Rock & Roll, Inner Thigh Roll | Center Quad Rock & Roll, Inner Thigh Roll | Center Quad Rock & Roll, Inner Thigh Roll |
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(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 |
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(NA) Mobility |
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(10) Skill |
KB Swing |
Free Skill work |
Free Skill work |
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(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 |
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(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 |
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February 16, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Mid-Back Rock & Roll
, Side Roll |
Mid-Back Rock & Roll
, Side Roll |
Mid-Back Rock & Roll
, Side Roll |
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(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 |
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(NA) Mobility |
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(10) Skill |
Thurster |
Thurster |
Thurster |
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(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 |
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(NA) Cool Down |
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February 16, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Mid-Back Rock & Roll
, Side Roll |
Mid-Back Rock & Roll
, Side Roll |
Mid-Back Rock & Roll
, Side Roll |
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(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 |
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(NA) Mobility |
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(10) Skill |
Thurster |
Thurster |
Thurster |
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(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 |
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(NA) Cool Down |
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February 15, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Side Hip Roll Over & Press |
Side Hip Roll Over & Press |
Side Hip Roll Over & Press |
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(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 |
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(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. |
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(NA) Skill |
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(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 |
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(NA) Cool Down |
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#
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February 13, 2012 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Side Roll |
Side Roll |
Side Roll |
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(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; |
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(12) Mobility |
Day 1/3 squat cycle |
Day 1/3 squat cycle |
Day 1/3 squat cycle |
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(10) Skill |
Sumo Deadlifts |
Sumo Deadlifts |
Sumo Deadlifts |
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(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% |
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(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
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
