Tuesday 8-16-16

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

Strength:10min

  • Form: Ring Row (3x12)

  • C/I: Pull-up / Chin-up (3x6)

Weight these as possible

Strength:10min

  • All: Pendlay Row (3x5)

Metcon:7min AMRAP

  • Form: Metcon (AMRAP - Rounds and Reps)

50 Speed Single
AMRAP Unbroken KBS

Once your set is broken return to your rope.  Score jumprope as rounds and kettlebell as reps

  • C/I: Metcon (AMRAP - Rounds and Reps)

50 Double Unders
AMRAP Unbroken KBS (24/16 -- 32/24)

Once your set is broken return to your rope.  Score jumprope as rounds and kettlebell as reps