MONDAY 7-13-15



  • Catalyst Warmup

~ 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


(2)     21min

This next strength cycle will be a little different.  We will do it primarily as EMOM/EOMOM to create a little more density.  This will require the weights to be somewhat lighter on average.

Form A: 8min EMOM 12 Goblet S Lunge
1min rest
Form B: 14min EOMOM 10 Ring Rows

Con A: 7min EMOM 6 Hang Clean
1min rest
Con B: 14min EOMOM 6 Strict Pull-up

Int A: 7min EMOM 3 Snatch 75%
1min rest
Int B: 14min EOMOM 4 strict + 8 kipping Pullup

  • F: A: Goblet Side Lunge (7X12 EMOM)

Try to still get hip below knee on the lunge alternating sides...similar to Kosack squat

  • F: B: Ring Row (7X10 EOMOM)

Make these heavy, it is okay to step back mid set, but keep them hard and STRICT= no knee bend/hip thrust etc.

  • C: A: Hang Clean (7x6 EMOM)

  • C: B: Pull-up / Chin-up (7x6 EOMOM)

This may turn in to negatives.  That's fine.

  • I: A: Snatch (7x3 EMOM)


  • I: B: Pull-up / Chin-up (7x12 EOMOM)

Do the 4 strict reps and then 8 kipping preferably without coming off the bar.



  • Form: Metcon (AMRAP - Reps)

2 Deadlifts
10 Sit-ups
4 Deadlifts
10 Sit-ups
6 Deadlifts
10 Sit-ups...etc

record your weights

  • C / I: Metcon (AMRAP - Reps)

2 Deadlifts (BW/.75BW -- 1.5BW/1.2BW)
10 Sit-ups
4 Deadlifts
10 Sit-ups
6 Deadlifts
10 Sit-ups...etc