Monday 3-20-17

Coach's thoughts on today:
These weights are not super heavy, even at intensity many of you will be able to go unbroken, or at least pretty close. At Consistency, it will be very close to unbroken. This is fast. But let's keep it real, you'll be breathing fire. Both of these are big movements with a lot of metabolic demand.
Before we get this relatively quick metcon underway let's do some skill work on the push press and back squat to try to maximize efficiency.


  • 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


  • Form: Metcon (Time)

5 Rounds
15 Push Press
15 Back Squats

  • C/I: Metcon (Time)

5 Rounds
20 Push Press (75/55 -- 115/80)
20 Back Squats (75/55 -- 115/80)