THURSDAY 7-30-15

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

(4)     32min

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: 10min EMOM 16 Step-back Lunges
2min rest
Form B: 20min EOMOM 20 Situps

Con A: 10min EMOM 10 Front Rack Lunges
2min rest
Con B: 20min EOMOM 12 Slider Pike-up Pushups

Int A: 10min EMOM 4 Cleans 80%
2min rest
Int B: 20min EOMOM 12 Rower Pike-up Pushups

  • F: A: Step-Back Lunges (10X16 EMOM)

Weight these as possible

  • F:B: Metcon (Weight)  EOMOM  10x20 Situps

  • C: A: Front Rack Lunge (10x10 EMOM)

  • C: B: Metcon (Weight) EOMOM  10x12 Slider Pike-up pushup

  • I: A: Clean (10x4 EMOM 80%)

  • I: B: Metcon (Weight) EOMOM  10x12 Rower Pike-up pushup