TUESDAY 9-1-15

Warm-up

  • 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

  • (GB) Wrist Stretch Series Wrist Stretch 1/2/3/4

http://youtu.be/SY2SX2tcpbY

  • (CC) Handstand Push-up: 1. Wall Headstand

Weightlifting

12min

  • Form: Shoulder Press (5x5)

  • C & I: Push Press (5x5)

Weightlifting

10min EMOM

Form & Consistency : Kettlebell Snatch 10x5e

Int : Snatch Complex

  • F / C: (GS) Kettlebell Snatch (10x5e)

  • Int: Karma Snatch Complex:1 (10x1)

3 Snatch High Pull
1 Power Snatch
1 Hang Snatch
2 Snatch Balance