Strength:
Back Squat
5 reps @ 75%,80%,85% of 1RM
WOD:
Complete As Many Rounds As Possible In 7 Minutes:
14 Sumo Dead-lift High Pulls (men 95lbs/women 65lbs)
7 Handstand Push-ups
Tuesday, April 30, 2019
Monday, April 29, 2019
Tuesday 190430
Strength:
12 minutes to establish a 1RM Shoulder Press
WOD:
Mini 14.4
For Time
Row, 30 calories
25 Toes To Bar
20 Wall Balls (men 20lbs/women 14 lbs)
15 Power Cleans (men 135lbs/women 95lbs)
10 Muscle-ups
12 minutes to establish a 1RM Shoulder Press
WOD:
Mini 14.4
For Time
Row, 30 calories
25 Toes To Bar
20 Wall Balls (men 20lbs/women 14 lbs)
15 Power Cleans (men 135lbs/women 95lbs)
10 Muscle-ups
Sunday, April 28, 2019
Monday 190429
Strength:
Dead-lift
5reps @ 75%,80%,85% of 1RM
WOD:
3 rounds of:
1 minute Max Effort C2B Pull-ups
1 minute Max Effort Burpees (face and jump over Kettlebell)
1 minute Max Effort Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
Dead-lift
5reps @ 75%,80%,85% of 1RM
WOD:
3 rounds of:
1 minute Max Effort C2B Pull-ups
1 minute Max Effort Burpees (face and jump over Kettlebell)
1 minute Max Effort Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
Saturday, April 27, 2019
Friday, April 26, 2019
Saturday 190427
Catalyst Athletic's 4 week Oly lifting program
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Thursday, April 25, 2019
Friday 190426
Friday:
"Helen"
Three rounds for time:
Run 400 Meters
21 KB Swings (men 55lbs/women 35lbs)
12 Pull-ups
"Helen"
Three rounds for time:
Run 400 Meters
21 KB Swings (men 55lbs/women 35lbs)
12 Pull-ups
Wednesday, April 24, 2019
Thursday 190425
Catalyst Athletic's 4 week Oly lifting program
Hang Snatch – 5 x 2
Power Clean & Push Jerk – 4 x 1
Overhead Squat – 3 x 1
WOD:
In 10 minutes complete as many rounds as possible:
50 Double-unders
Run 200 Meters
Hang Snatch – 5 x 2
Power Clean & Push Jerk – 4 x 1
Overhead Squat – 3 x 1
WOD:
In 10 minutes complete as many rounds as possible:
50 Double-unders
Run 200 Meters
Tuesday, April 23, 2019
Wednesday 190424
Catalyst Athletic's 4 week Oly lifting program
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD:
In 12 minutes complete as many rounds as possible:
5 C2B Pull-ups
10 Hand Release Push-ups
15 Sit-ups
20 Squats
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD:
In 12 minutes complete as many rounds as possible:
5 C2B Pull-ups
10 Hand Release Push-ups
15 Sit-ups
20 Squats
Monday, April 22, 2019
Tuesday 190423
Catalyst Athletic's 4 week Oly lifting program
Power Snatch – 5 x 2
Power Clean – 5 x 2
WOD:
Two Rounds of:
2 minutes Air Bike Max Calories
2 minutes max rep Wall Balls (men 20lb/women 14lb)
2 minutes max rep Double-unders
Rest 2 minutes
Power Snatch – 5 x 2
Power Clean – 5 x 2
WOD:
Two Rounds of:
2 minutes Air Bike Max Calories
2 minutes max rep Wall Balls (men 20lb/women 14lb)
2 minutes max rep Double-unders
Rest 2 minutes
Sunday, April 21, 2019
Monday 190422
Catalyst Athletic's 4 week Oly lifting program
Up the weights from last week as you’re able to.
Clean &Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
WOD:
In 10 minutes complete as many rounds as possible:
Row 250 Meters
12 Burpee Pull-ups
Up the weights from last week as you’re able to.
Clean &Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
WOD:
In 10 minutes complete as many rounds as possible:
Row 250 Meters
12 Burpee Pull-ups
Saturday, April 20, 2019
Friday, April 19, 2019
Saturday 190420
Strength:
Snatch - heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
WOD:
Run 1 mile
Snatch - heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
WOD:
Run 1 mile
Thursday, April 18, 2019
Friday 190419
Strength:
Hang Snatch 5 x 3
Power Clean & Power Jerk 5 x 1
Overhead Squat 5 x 1
WOD:
For 16 minutes perform the interval series of:
Tabata Front Planks
Tabata Side Planks, right side
Tabata Hollow Holds
Tabata Side Planks, left side
Each Tabata interval is 20 seconds of work, followed by 10 seconds of rest.
Hang Snatch 5 x 3
Power Clean & Power Jerk 5 x 1
Overhead Squat 5 x 1
WOD:
For 16 minutes perform the interval series of:
Tabata Front Planks
Tabata Side Planks, right side
Tabata Hollow Holds
Tabata Side Planks, left side
Each Tabata interval is 20 seconds of work, followed by 10 seconds of rest.
Wednesday, April 17, 2019
Thursday 190418
Strength::
Snatch 5 x 1
Snatch Pull 3 x 3
Front Squat 5 x 2
WOD:
Row 300 meters, arms only
50 AbMat Sit-ups
Row 200 meters, arms only
50 AbMat Sit-ups
Row 100 meters, arms only
50 AbMat Sit-ups
Snatch 5 x 1
Snatch Pull 3 x 3
Front Squat 5 x 2
WOD:
Row 300 meters, arms only
50 AbMat Sit-ups
Row 200 meters, arms only
50 AbMat Sit-ups
Row 100 meters, arms only
50 AbMat Sit-ups
Tuesday, April 16, 2019
Wednesday 190417
Strength:
Power Snatch 5 x 3
Hang Clean 5 x 2
WOD:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (men 185lbs/women 95lbs)
1-2-3-4-5-6-7-8-9-10
Ring Dips
Power Snatch 5 x 3
Hang Clean 5 x 2
WOD:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (men 185lbs/women 95lbs)
1-2-3-4-5-6-7-8-9-10
Ring Dips
Monday, April 15, 2019
Tuesday 190416
Strength:
Back Squat 5 x 3
WOD:
Three Rounds For 1 minute for max reps at each station:
Back Extension
Deficit Push-ups(men hands on 45lb bumper plates/women 25lb bumper plates
Toes To Bar
KB Sumo Dead-lift High Pulls (men 70lbs/women 55lbs)
Alternating Leg Lateral Box Push-offs, 20" Box
Rest 1minute after completing all 5 stations
Back Squat 5 x 3
WOD:
Three Rounds For 1 minute for max reps at each station:
Back Extension
Deficit Push-ups(men hands on 45lb bumper plates/women 25lb bumper plates
Toes To Bar
KB Sumo Dead-lift High Pulls (men 70lbs/women 55lbs)
Alternating Leg Lateral Box Push-offs, 20" Box
Rest 1minute after completing all 5 stations
Sunday, April 14, 2019
Monday 190415
Strength:
Clean & Jerk 5 x 1
Clean Pull 3 x 3
WOD:
12 minute AMRAP:
25 Burpees
25 Box Jumps (men 24"/women 20")
25 Russian Kettlebell Swings (men 55lbs/women 35lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 C2B Pull-ups
Clean & Jerk 5 x 1
Clean Pull 3 x 3
WOD:
12 minute AMRAP:
25 Burpees
25 Box Jumps (men 24"/women 20")
25 Russian Kettlebell Swings (men 55lbs/women 35lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 C2B Pull-ups
Saturday, April 13, 2019
Friday, April 12, 2019
Thursday, April 11, 2019
Friday 190412
Strength:
Power Snatch 5 x 3
Power Clean & Push Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
WOD:
4 minute max distance row. (set rower dampener on 3)
Power Snatch 5 x 3
Power Clean & Push Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
WOD:
4 minute max distance row. (set rower dampener on 3)
Wednesday, April 10, 2019
Thursday 190411
Strength
Front Squat 5 x 3
WOD:
20 minute AMRAP:
10 Strict Handstand Push-ups
20 Strict Pull-ups
30 Jumping Alternating Lunges
Front Squat 5 x 3
WOD:
20 minute AMRAP:
10 Strict Handstand Push-ups
20 Strict Pull-ups
30 Jumping Alternating Lunges
Tuesday, April 9, 2019
Wednesday 190410
Strength:
Snatch 5 x 3
Snatch Pull 4 x 3
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (men 95lbs/women 65lbs)
Pull-ups
Snatch 5 x 3
Snatch Pull 4 x 3
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (men 95lbs/women 65lbs)
Pull-ups
Monday, April 8, 2019
Tuesday 190409
Strength:
Back Squat 5 x 5
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute
Back Squat 5 x 5
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute
Sunday, April 7, 2019
Monday 190408
Strength:
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
WOD:
For Time:
24-18-12
Russian Kettlebell Swings (men 55lbs/women 35lbs)
8-6-3
Muscle-ups
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
WOD:
For Time:
24-18-12
Russian Kettlebell Swings (men 55lbs/women 35lbs)
8-6-3
Muscle-ups
Saturday, April 6, 2019
Friday, April 5, 2019
Thursday, April 4, 2019
Friday 100405
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Wednesday, April 3, 2019
Tuesday, April 2, 2019
Wednesday 190403
Strength:
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders
Monday, April 1, 2019
Tuesday 190402
Strength:
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)
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