THURSDAY 6-11-15

Warm-up

15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY
~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Weightlifting

20min                                                (2)

  • A1: Pendlay Row (5x5)

  • A2: Cuban Press (5x10)

a "muscle snatch" only not fast

Metcon

12min

  • Form: Metcon (Time)

3 rounds
15 Push Press
120m run
15 Ring Row

  • Consistency & Intensity: Metcon (Time)

3 rounds
15 Push Press (95/65 -- 135/95)
200m run
15 Pull-ups