Lift: 7 sets of 1 Hang Clean+1 Front Squat. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=68 https://www.catalystathletics.com/exercises/exercise.php?exerciseID=78 WOD: Amrap double unders in 10 minutes: In 10 minutes, begin each minute with 10 wall balls (20/14), you will have the remainder of each minute to complete as many double unders as possible.Read More

Lift: 7 sets of 1 Hang Clean+1 Jerk. https://www.catalystathletics.com/exercises/exercise.php? exerciseID=68 https://www.catalystathletics.com/exercises/exercise.php?exerciseID=60 WOD: 3 Rounds for Time, Rx+ 5 Rounds for time of: 10 turkish get ups (24/16), 400m run.Read More

Lift: 15 minutes split jerk practice. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=60 WOD: 21-15-9 Overhead Squat Rx(95/65) Rx+(135/95), KB Swings Rx(24/16) Rx+(32/24).Read More

WOD: For time: 1000m row, 50 thrusters (45/95), 1000m run.Read More

Lift: 7 sets of 1 High hang cleans (at the hip, knee extension only). https://www.catalystathletics.com/exercises/exercise.php?exerciseID=68 WOD: 9-6-3: Hang power clean Rx(135/95) Rx+(185/135), 18-12-6: Toes to bar.Read More

  WOD: “Helen” 3 rounds for time: 400m run, 21 Kb swings (24/16), 12 pullups.Read More

WOD: Buy in: 50 burpees, then: 3 rounds of 10 kb snatches Rx(24/16) Rx+(32/20), 20 hand release pushups, Cash out: 2 rope climbs.Read More

Lift: 15 minutes Split Jerk Practice. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=60 WOD: 4 rounds for time: 400m run, 25 squats, 5 push press (155/105).Read More

Congratulations to everyone for their hard work during last weeks workouts. I was thoroughly impressed with the amount of progress everyone has made in just six short weeks. You should all be proud of yourselves. I was happy to see all of the PR’s on the benchmark workouts. Keep up the good work. We will...Read More

WOD: “Diane” 21-15-9: Deadlift (225/155), Hand Stand Push Ups.Read More