Wednesday 11-30-16

Coach's thoughts on today:

These movements are going to effect each other.  Lunges will zap the legs for those explosive jumps, box jumps in high volume will fatigue the abs as you pull your knees up for the landing, and of course abs stabilize your spine so all force production will be effected. If you can't do 20+ box jumps per minute fresh then consider taking the round of 50 out completely.


  • 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


  • Form: Metcon (Time)

Box Jumps
Walking lunge steps

  • C/I: Metcon (Time)

Box Jumps (24/20)
Walking lunge steps