• Wednesday, April 24

    Strength:

    Week 4 widowmaker
    20rm back squat

    * add 5-10# from last week

    WOD:

    500m row
    40 kb swings 53/35
    30 burpees
    20 pull-ups
    10 wallballs 30/20

    Midline:

    Tabata Weighted Planks

  • Monday, April 23

    Strength:

    8min alternating EMOM
    Odd mins: 10 DB Bench Press
    Even mins: 10 Ring Rows

    WOD:

    3 rounds
    15 Deadlifts 225/155
    15 db hang c&j/side 50/35 (30 total)
    800m run

    * 20min hard cap

    Midline:

    100 abmat sit-ups for time

  • Thursday, April 18

    Strength:

    A.
    Every minute, on the minute, for 3 minutes (3 sets):
    Press in Clean (Sots Press) x 4 reps

    https://catalystathletics.com/exercise/209/Press-In-Clean-Sots-Press/

    Followed by…

    Every minute, on the minute, for 4 minutes (4 sets):
    Tall Clean x 2 reps

    https://catalystathletics.com/exercise/150/Tall-Clean/

    Build over the course of the 4 sets.

    (Use this as a warmup & to practice your pull underneath the bar.)

    B.

    Every 2:30, for 12:30 (5 sets):

    Clean + Front Squat + Jerk x 2 reps

    *Sets 1-2 = @ 70% of 1-RM Clean & Jerk
    *Sets 3-4 = @ 75% of 1-RM Clean & Jerk
    *Set 5 = @ 80% of 1-RM Clean & Jerk

    WOD:

    3 rounds
    30sec assault Bike max cals
    Directly into
    Unbroken set of wallballs 20/14

    - 2mins rest

    *Score is total cals and wallballs combined