Category Archive

Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5#   Workout: All levels: 4 x 750m Row With a partner. Rest while the partner rows.   Supplemental: Snatch Pull -100% of 1RM Snatch , 5×2 –http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97

Strength: L3: LBBS 5×5 @ 70% 1rm +5-10# L2: LBBS 7×3 @ 75% 1rm +5-10# L1: LBBS 3×5 @ 70% 1rm +5-10#   Workout: L3: AMRAP 12: 5x OH Squats (135#/95#) 10xOver the bar Burpees 20x Double Unders L2: AMRAP 12: 5x OH Squats (115#/75#) 10x Burpees 20x Double Unders L1: AMRAP 12: 5x OH Squats (65#/45#) 5x Burpees 20x …

Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10   Conditioning: All Levels “Fran” 21-15-9 Thrusters (95#/65#) Pull-Ups

Strength: L3: Box Squat 8×2 @ 65% 1rm L2: Front Squat 7×3 @ 75% 1rm +5-10# L1: OH Squat 3×8 Med Weight   Workout: L3: 4 Rounds of: 10x Zercher squat lunges (135#/75#) 10x Sandbag Get-ups 10 second L-sit hold L2: 4 Rounds of: 10x Zercher squat lunges (95#/65#) 10x Sandbag Get-ups 10 second L-sit hold L1: 4 Rounds of: …

Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5# Then: L3: 3x MR HSPU’s L2: 3x MR Ring dips L1: 3x MR Push-ups   Workout: L3: AMRAP 12: 10x C2B 20x Double Unders 10x Ring Dips 20x Double Unders L2: AMRAP 12: 5x Pull-ups …

Weightlifting: L3 & L2: 15 Minutes to find a heavy single power snatch L1: 15 Minutes to find a heavy single hang-power snatch   Workout: L3: 10 rounds: 5x Power snatches (70% of Heavy single) 10x Push-ups 200m run L2: 10 rounds: 3x Power snatches (70% of Heavy single) 5x Push-ups 200m run L1: 7 rounds: 3x Hang Power snatches …

Strength: L3: LBBS 5×5 @ 70% 1rm +10# L2: LBBS 7×3 @ 75% 1rm +10# L1: LBBS 3×5 @ 70% 1rm +5-10#   Conditioning: Max Wall-balls in 3 minutes Rest 3 minutes L3: 10-9-8…3-2-1 Double-unders T2B L2: 10-9-8…3-2-1 Double-unders K2E L1: 10-9-8…3-2-1 Single-unders Sit-ups

Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10   Workout: L3: 3 Rounds: 15x Deadlifts (275#/185#) 15x C2B L2: 3 Rounds: 15x Deadlifts (225#/155#) 15x Pull-ups L1: 3 Rounds: 10x Deadlifts (185#/105#) 10x Pull-ups   Supplement: 3×5-8 Glute Ham Raises

Strength: L3: LBBS ME x 5 L2: Front Squat 7×3 @ 75% 1rm +10# L1: Bulgarian Split Squats 3×6 per leg- light weight   Conditioning: L3: AMRAP 16: 10x Goblet Squats (1.5p/1p) 10x Burpees Run 400m on each 5 minute: 5 minute, 10 minutes, 15 minutes L2: AMRAP 16: 10x Goblet Squats (1p/.5p) 10x Burpees Run 400m on each 5 …

Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5#   Conditioning: L3: 10-9-8-7-6-5-4-3-2-1 Jump Squat Clapping push up Situp L2: 10-9-8-7-6-5-4-3-2-1 Squat push up Situp L1: 10-8-6-4-2 Squat push up Situp   Supplemental: HSPU, Strict -3×70% of last week’s max -No HSPU? Drill handstand …