Thursday, August 31, 2017
Class:
All
Warmup:
7 X-over symmetry
FS practice
FS practice
Workout Name:
20 min AMRAP
Description:
20 min AMRAP
50 double unders
5 Front squats 185/135
15 sec L-sit (rings/pull up/parallettes, etc)
20 Ab mat Sit ups
*The challenge here will be the the front squats. They are coming from the ground, so if the Rx weight is too heavy, scale to something that is a heavy, but challenging weight that you have to grind out each time. The sit ups and L-sits (or tuck holds), will make them more difficult, forcing you to really brace your core to stay upright throughout the movement. Strive to do all 5 reps unbroken. Have a strong power clean to set you up for some stronger front squats.
50 double unders
5 Front squats 185/135
15 sec L-sit (rings/pull up/parallettes, etc)
20 Ab mat Sit ups
*The challenge here will be the the front squats. They are coming from the ground, so if the Rx weight is too heavy, scale to something that is a heavy, but challenging weight that you have to grind out each time. The sit ups and L-sits (or tuck holds), will make them more difficult, forcing you to really brace your core to stay upright throughout the movement. Strive to do all 5 reps unbroken. Have a strong power clean to set you up for some stronger front squats.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
4+16reps
Female Scaled:
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Wednesday, August 30, 2017
Class:
All
Warmup:
7 X-over symmetry
DL practice
DL practice
Workout Name:
Deadlift
Description:
Deadlift
5 60%
3 70%
2 80%
2 90%
1 95%
1+ 95%
5 60%
3 70%
2 80%
2 90%
1 95%
1+ 95%
Class:
All
Workout Name:
For time, FT, KB cleans, burpees, stepups
Description:
For time
12-10-8-6-4-2
KB clean 70/53
Burpees
Step ups 20 70/53
*Single KB, total reps
12-10-8-6-4-2
KB clean 70/53
Burpees
Step ups 20 70/53
*Single KB, total reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:42
Female Scaled:
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Tuesday, August 29, 2017
Class:
All
Workout Name:
Bench press
Description:
Bench press
3 70%
3 75%
3 80%
3 90%
3 70%
3 75%
3 80%
3 90%
Class:
All
Workout Name:
4 RFT
Description:
4 RFT
12 Toes to bar
9 KB Snatches per arm 53/35
6 Handstand push ups (HSPU)
**Looking at the snatches here and building off of yesterdays workout, were looking to go 9 one arm, then switching to 9 on the other. I hear a lot of chatter about KB snatches hurting the forearms. Well, yeah, cuz you have a steel ball resting on it. Kinda like your hands get sore or sometimes ripped from pull ups because your hands is wrapped and moving around a steel pipe. Not gonna flat out say get used to it (okay I did) but BE AGGRESSIVE at the top and when pulling it back down, and that will help lessen the pain.
12 Toes to bar
9 KB Snatches per arm 53/35
6 Handstand push ups (HSPU)
**Looking at the snatches here and building off of yesterdays workout, were looking to go 9 one arm, then switching to 9 on the other. I hear a lot of chatter about KB snatches hurting the forearms. Well, yeah, cuz you have a steel ball resting on it. Kinda like your hands get sore or sometimes ripped from pull ups because your hands is wrapped and moving around a steel pipe. Not gonna flat out say get used to it (okay I did) but BE AGGRESSIVE at the top and when pulling it back down, and that will help lessen the pain.
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
12:19
Female Scaled:
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Friday, August 25, 2017
Class:
All
Workout Name:
Front squat
Description:
Front squat
5- 55%
5- 60%
5- 65%
5- 70%
5- 55%
5- 60%
5- 65%
5- 70%
Class:
All
Workout Name:
For Time, FT, walking lunges, run, KB Thrusters
Description:
For time
100 Walking lunges
400m run
50 Single arm KB Thrusters (total) 70/53
100 Walking lunges
400m run
50 Single arm KB Thrusters (total) 70/53
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11:26
Female Scaled:
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Thursday, August 24, 2017
Class:
All
Workout Name:
Snatch balance
Description:
Snatch balance
3-3-3-3-3
3-3-3-3-3
Class:
All
Workout Name:
10 min EMOM
Description:
10 min EMOM
10 lateral hops (total)
5 Hang snatch (unbroken) 95/65
*Rx+ hops as 2=1 and/or increase weight to one you can still do all 5 reps unbroken.
10 lateral hops (total)
5 Hang snatch (unbroken) 95/65
*Rx+ hops as 2=1 and/or increase weight to one you can still do all 5 reps unbroken.
Wednesday, August 23, 2017
Class:
All
Workout Name:
25 min AMRAP
Description:
25 min AMRAP
1++ Clean and jerk 155/105
20/15 cal bike or row
**Ideally I want you to work on cycling the weight. ie, bringing it down to your shoulders, controlling the bar to the ground, with a touch n go clean (squat or power, your choice).
1++ Clean and jerk 155/105
20/15 cal bike or row
**Ideally I want you to work on cycling the weight. ie, bringing it down to your shoulders, controlling the bar to the ground, with a touch n go clean (squat or power, your choice).
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
6+0reps
Female Scaled:
Show All Results
Friday, August 18, 2017
Class:
All
Workout Name:
12 min AMRAP
Description:
12 1-minute rounds of
3 Deadlifts 315/205
4 Jumping lunges per leg
5 KB snatch per arm 53/35
1 min rest between rounds
3 Deadlifts 315/205
4 Jumping lunges per leg
5 KB snatch per arm 53/35
1 min rest between rounds
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
11+7reps
Female Scaled:
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Thursday, August 17, 2017
Class:
All
Workout Name:
Bulgarian Split squats
Description:
Bulgarian Split squats
4 x 7 each leg
**Go as heavy as possible w/ a 1 sec pause at top and bottom.
4 x 7 each leg
**Go as heavy as possible w/ a 1 sec pause at top and bottom.
Class:
All
Workout Name:
10 min Partner WOD, Max wall balls + Dball hold
Description:
Partner WOD
10 min Max wall balls + Dball hold
Switch every 30 seconds
*In 10 minutes, accumulate as many wall ball shots as possible. While P1 is doing WB shots, P2 is holding the Dball at their stomach. Switch every 30 seconds.
**Dball has to be held in position before wall ball shots can start/count.
Rx 30/20 WB; 100/60 Dball
10 min Max wall balls + Dball hold
Switch every 30 seconds
*In 10 minutes, accumulate as many wall ball shots as possible. While P1 is doing WB shots, P2 is holding the Dball at their stomach. Switch every 30 seconds.
**Dball has to be held in position before wall ball shots can start/count.
Rx 30/20 WB; 100/60 Dball
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
157 reps
Female Scaled:
Show All Results
Wednesday, August 16, 2017
Class:
All
Warmup:
7 X-over Symmetry
Bergner Snatch Complex
PVC magic
Bergner Snatch Complex
PVC magic
Workout Name:
Snatch
Description:
Workout
Power snatch 3-3-3 reps
Snatch balance 2-2-2 reps
Squat snatch 1-1-1 reps
**Whats listed above are the reps for the working sets. Whats not included are all the reps you will be doing to drill in/hone in your technique for the first pull, 2nd pull (aka scoop), or maybe some high pulls, muscle snatches, or overhead squats.
**If you finish this in 15 minutes, you are missing the point of the workout. The point? To get better at these lifts. And that takes time. Were giving you that time, so please take advantage of it. If you know you cant do a full snatch, that is okay. That is what this day is for to get better at the snatch or parts of the snatch where you struggle, even if that is mobility.
**Take the time to watch the videos linked in the first paragraph. You can find more videos for the snatch and clean and jerk at Catalyst Athletics.
Power snatch 3-3-3 reps
Snatch balance 2-2-2 reps
Squat snatch 1-1-1 reps
**Whats listed above are the reps for the working sets. Whats not included are all the reps you will be doing to drill in/hone in your technique for the first pull, 2nd pull (aka scoop), or maybe some high pulls, muscle snatches, or overhead squats.
**If you finish this in 15 minutes, you are missing the point of the workout. The point? To get better at these lifts. And that takes time. Were giving you that time, so please take advantage of it. If you know you cant do a full snatch, that is okay. That is what this day is for to get better at the snatch or parts of the snatch where you struggle, even if that is mobility.
**Take the time to watch the videos linked in the first paragraph. You can find more videos for the snatch and clean and jerk at Catalyst Athletics.
Tuesday, August 15, 2017
Class:
All
Warmup:
7 X-Over Symmetry - 7 each
KB practice
Scopular pullups
KB practice
Scopular pullups
Workout Name:
6 RFT
Description:
For time:
1 round of:
100 Double-unders
50 KB Swings Amer.
25 Burpees
Then, 2 rounds of:
60 Double-unders
30 KB Goblet squats
15 T2B
Then, 3 rounds of:
40 Double-unders
20 KB jerk (10/10)
10 C2B Pull ups
*Rx 53/35
**35 min time cap**
1 round of:
100 Double-unders
50 KB Swings Amer.
25 Burpees
Then, 2 rounds of:
60 Double-unders
30 KB Goblet squats
15 T2B
Then, 3 rounds of:
40 Double-unders
20 KB jerk (10/10)
10 C2B Pull ups
*Rx 53/35
**35 min time cap**
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
33:44
Female Scaled:
Show All Results
Thursday, August 10, 2017
Class:
All
Warmup:
7 X-Over Symmetry
DU practice
DU practice
Workout Name:
24 min GOAT
Description:
24 min GOAT work
Even min Weakness HS
Odd min Weakness DU
Think of each minute as 30/30 or 40/20 seconds of work/rest.
Work with your coach(es) to figure out what reps to use to best fit your needs
Even min Weakness HS
Odd min Weakness DU
Think of each minute as 30/30 or 40/20 seconds of work/rest.
Work with your coach(es) to figure out what reps to use to best fit your needs
Performed by 1 athlete
Podium
Male RX:
24:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, August 09, 2017
Class:
All
Workout Name:
Front squat
Description:
Front squat
5-75%
3-80%
3-85%
1+ 95%
5-75%
3-80%
3-85%
1+ 95%
Class:
All
Workout Name:
12 Min AMRAP
Description:
In 12 min, do
400m Farmers carry
Then in the time remaining, AMRAP of
12 Chin ups
21 KB Swings -Amer. 53/35
400m Farmers carry
Then in the time remaining, AMRAP of
12 Chin ups
21 KB Swings -Amer. 53/35
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
2+0reps
Female Scaled:
Show All Results
Tuesday, August 08, 2017
Class:
All
Warmup:
X-Over symmetry
PVC passthroughs, halos
KB goblets
Bergner Complex
PVC passthroughs, halos
KB goblets
Bergner Complex
Workout Name:
Power cleans
Description:
Power cleans
2-2-2-2-2
Touch and go
2-2-2-2-2
Touch and go
Class:
All
Workout Name:
7 min AMRAP
Description:
7 min AMRAP of:
115-lb. push presses
Each time you break, perform 10 dips
Rest 3 minutes
115-lb. push presses
Each time you break, perform 10 dips
Rest 3 minutes
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
50 reps
Female Scaled:
Show All Results
Class:
All
Workout Name:
7 min AMRAP
Description:
Rest 3 minutes
Then, 7 min AMRAP of:
115/75. hang power cleans
Each time you break, perform 20 squats
*Coaches will define what is meant by a break
Then, 7 min AMRAP of:
115/75. hang power cleans
Each time you break, perform 20 squats
*Coaches will define what is meant by a break
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
40 reps
Female Scaled:
Show All Results
Monday, August 07, 2017
Class:
All
Warmup:
7 x-over symmetry - 5 yeach
PVC pipe pass-throughs and halos
Workout prep
PVC pipe pass-throughs and halos
Workout prep
Workout Name:
10 RFT
Description:
10 rounds for time of:
7 Sumo deadlift high pull 135/95
7 Front squats 135/95
7 Push jerks 135/95
7 Sumo deadlift high pull 135/95
7 Front squats 135/95
7 Push jerks 135/95
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
31:00
Female Scaled:
Show All Results
Tuesday, August 01, 2017
Class:
All
Workout Name:
Front squat
Description:
Front squat
3 @ 70%
3 @ 75%
3 @ 85%
3 @ 90%
3 @ 70%
3 @ 75%
3 @ 85%
3 @ 90%
Class:
All
Workout Name:
6 RFT
Description:
10 C2B Pull ups
10 D-ball Shouldering 100/60
10 D-ball Shouldering 100/60
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
16:30
Female Scaled:
Show All Results
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