Lift: Back Squat, 5 sets of 3. WOD: 4 Rounds for time of: 20 russian kettlebell swings (24/16) Rx+(32/24), 10 Barbell front rack lunges (95/65) Rx+(135/95), 20 pushups.Read More

NO LIFT TODAY WOD: 10 rounds for time: 5 pushups, 5 knees to elbows, 5 horizontal ring rows (feet on med ball).Read More

Lift: 3 sets of 5 Front Squats. WOD: Row 1K, 800m run, 50 KB swings (24/16), 800m run.Read More

NO LIFT TODAY WOD: 50-40-30-20-10: Double unders, Squats Rx+(45/35 barbell front squats)Read More

Lift: 7 sets of 1 Hang Clean. 60 seconds of rest between sets. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=68 WOD: AMRAP 15 minutes: 5 hang power cleans (135/95) Rx+(185/130), 20 PVC abmat situps, 200m run.Read More

Lift: 7 sets of 1 push press+1 jerk. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=87 https://www.catalystathletics.com/exercises/exercise.php?exerciseID=60 WOD: 5 rounds for time: 5 deadlifts (275/185) Rx+(315/220), 10 burpees Rx+(20 burpees).Read More

Lift: Back Squat, 5 sets of 5. 2 minutes of rest between sets. https://www.catalystathletics.com/exercises WOD: 3 rounds for time: 10 pullups Rx+(chest to bar), 15 box jumps (24″/20″) Rx+(30/24″), 20 lateral medicine ball tosses (20/14).Read More

NO LIFT TODAY WOD: 4 Rounds for time: 500m row, 25 pushups Rx+(deficit pushups, hands on 45/25 pound plates)Read More

Lift: Back Squat, 5 sets of 5. Two minutes rest between sets. WOD: 4 Individually timed rounds of 100m shuttle sprints (10m intervals). Rest 5 minutes after last sprint then, work up to a 1RM weighted pullup (if you can not do weighted pullups work on doing a strict, kipping, or any other type of...Read More

Tabata hollow rock. WOD: 5 minute AMRAP of: 5 Handstand pushups,10 abmat situps. Rest 2 minutes. 5 minute AMRAP of: 5 ring dips, 10 abmat situps.Read More