Tuesday 4-12-16

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

Metcon:12min

  • Form: Metcon (6 Rounds for reps)

EOMOM 12min

5 Deadlifts (list wt)
3 Burpees
Max Ring rows (mark foot position)

  • C/I: Metcon (6 Rounds for reps)

EOMOM 12min

5 BW Deadlifts
3 Burpees
Max Pull-ups

Metcon:20min

  • A1: Metcon (3 Rounds for time)

Form: 400m run
C/I: 520m run

3min Cut-off
2min rest

  • A2: Metcon (2 Rounds for reps)

2min AMPRAP
7 Box Jumps (24/20 - 30/24)
7 Push Press (95/65 - 155/105

2min on
1min rest before A1

Form = no Rx
Con = Rx
Int =Rx+