Monday 6-6-16

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

Part 1 & 3
10min Cut-off

  • Form: Metcon (2 Rounds for time)

520m Run
3 rounds
3 Power Cleans
6 Push-ups
9 Air Squats

  • C/I: Metcon (2 Rounds for time)

800m run
3 rounds
3 P. Cleans (135/95 - 165/110)
6 Push-ups
9 Air Squats

Weightlifting

Part 2: with no rest --
10min to est 5rm

  • ALL: Front Squat (5rm)