THURSDAY 8-20-15

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

Gymnastics

10min

  • GHD Situps 

build up to these slow if you are not used to them.  They are rough.  We want people comfortable with this move to work them in on other warm-ups / workouts

Weightlifting

20min

Form: 4x8
Con: 5x5
Int: A) 3x3  B) Drop Set (make thorough notes)

  • All: Back Squat (5x5)

Change sets/reps as needed

  • Int B: Back Squat (drops set)

Metcon

6min

  • Form: Metcon (AMRAP - Reps)

20 Alt Overhead Lunges
20 Seated Russian twists

use the same weight plate for each movement.

  • Con: Metcon (AMRAP - Reps)

20 Alt Overhead Lunges 35/25
20 Seated Russian twists 35/25

  • Int: Metcon (AMRAP - Reps)

16 Alt Overhead Lunges 45/35
8 Plate OHS 45/35
16 Seated Russian twists 45/35