Monday 3-21-16

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

  • A1: Scapular Pull-ups (3x10-20)

hanging from the pull-up bar go from relaxed hang to active hang.  Don't lean back stay verticle

  • A2: Scapular shrug (3x10-20)

see GB planche progression #1

scap push-up

Metcon:12min

  • Form: Metcon (12 Rounds for weight)

EMOM:12min
Odd: 8 Deadlifts
Even: 10 Push-ups

  • Con: Metcon (12 Rounds for weight)

EMOM:12min
Odd: 5 Deadlifts
Even: 10 Hand Release Push-ups

  • Int: Metcon (12 Rounds for weight)

EMOM:12min
Odd: 5 Clean Pulls
Even: 10 Clapping Push-ups

Accessory:17 min