Thursday 1-26-17

Coach's thoughts on today:
There are so so so many things important about doing back work. Without upper back strength and stability, your shoulders will your shoulders will forever be a problem. So, make sure you're pulling your shoulder blades down and back while working these pull-ups and barbell rows. Also, make sure you don't rush through the band pull-aparts, focus on the muscles between the shoulder blades.


  • 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


  • A1: Pull-up / Chin-up (5x5)

Band okay, weighted if possible

  • A2: Barbell Row (5x10)

  • A3: Band Pull-parts (5x15)


  • Form: Metcon (AMRAP - Rounds and Reps)

8min AMRAP

20 Speed Singles
10 Box Jumps

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

8min AMRAP

20 Double Unders
10 Box Jumps (24/20 -- 30/24)