WOD

Workout of the Day Posts

Thursday, December 5, 2019

3 sets

8 Strict Pull Ups
Rest
:40 Handstand Walk or Hold
Rest
AMRAP in 15 min:
Lap Farmers Carry
10 Push Ups
20 Ab Mat Sit Ups
30 DUs
Tues/ Thurs 1PM – reminder to sign in by 10AM.

Wednesday, December 4, 2019

Power Clean & Jerk

10 Rounds, on the 2 minutes:
200m Row
6 G2 OH

Tuesday, December 3, 2019

Snatch Balance + Overhead Squat

3 x
10 Bent Over Barbell Row
10 Ab Wheel Rollout

*other options for OHS… see you at 6am Colin.

Monday, December 2, 2019

Partner WOD!

AMRAP in 25 minutes, teams of 2 or 3:
50 Wall Balls
30 No Push Up Burpees
50 Med Ball Walking Lunge
30 Lengths Prowler Push

Sunday, December 1, 2019

Power Clean + Push Jerk
8 x 1

For Time, 10 down to 2 reps of:
Slam Ball
Dips
Box Jumps

Saturday, November 30, 2019

2 Rounds
5 min: Row
4 min: 10 DBL KB Deadlift + 5 Squat
3 min: 15 DUs + 5 Pull Ups
2 min: Strict HSPU
1 min: rest

Friday, November 29, 2019

Snatch Pull + Snatch + OHS

Off blocks
Back Squat
3 x 3
Single Leg Deadlift
4 x 10

Thursday, November 28, 2019

3 Sets
12 Push Ups
rest
8 Toes to Bar
rest

5 Rounds
15 KB Sumo Deadlift High Pull
10 Goblet Box Step Up
5 Burpee
Rest

Wednesday, November 27, 2019

Strict Press
Then,
2 x Max Reps Push Press

AMRAP in 12 Minutes
15 Wall Balls
Lap Sandbag Carry
60 DUs

Tuesday, November 26, 2019

2 Hang Clean + 1 Front Squat

2 Clean Segment Pull + 1 Clean Pull

3 sets
20 Lying leg Curls
10 Single Arm DB Row

Monday, November 25, 2019

AMRAP in 20 min:

5 HR Push Ups
10 Ring Rows
15 Hollow Rocks
20 KB Complex

Sunday, November 24, 2019

3 Sets
6 Muscle Ups
Length HS Walk
40 DUs

Push Jerk
5 x 2
Split Jerk
6 x 1

Tabata Row for meters

Saturday, November 23,2019

8 Rounds

10 Box Jump
10 G to OH
3 Lengths Prowler Push
Rest

Friday, November 22, 2019

Clean Pull + Clean + Front Squat , Off blocks

Back Squat

Split Stance RDL

Thursday, November 21, 2019

AMRAP in 10
2 Sandbag TGU
10 SB Back Squat

AMRAP in 10
8 SA KB Push Press 55/35
8 KB Walking Lunge
12/9 Cal Row

Wednesday, November 20, 2019

Weighted Pull Up

For Time:
30 Devils Press
30 Dips
30 Deadlift


Tuesday, November 19, 2019

Snatch Balance + Overhead Squat

600m Row
AMRAP in 5 min:
Power Snatch
then,
150 DUs

Monday, November 18, 2019

3 Rounds :40 on/ :20 off
DB Box Step Over
DB Bear Crawl
Sled Drag
Wall Balls
Plank

Sunday, November 17, 2019

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls
Rest

Saturday, November 16, 2019

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

Friday, November 15, 2019

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

Thursday, November 14, 2019

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups

Wednesday, November 13, 2019

3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

View this post on Instagram

The jerk dip is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk is essentially all knees. The dip arguably influences the jerk more than any other element. . When standing in the drive position, imagine a vertical line running approximately through the bar, hip and ankle. . The goal is to keep these three points in that line throughout the dip and drive. This maintains the balance of the system over the foot and ensures the bar trajectory is up and slightly back. . The only way this is possible is by performing the dip by bending only at the knees—sitting the hips back will redirect the drive of the bar forward and move the body backward as you push under. . Don’t confuse this as meaning that the pelvis should roll under or the hips slide forward. The spine should be neutral and the pelvis should maintain its orientation. Lock this trunk position in with pressurization and active muscular tension. . Balance near the back off the foot while maintaining full foot contact with the floor—don’t shift so far back that the toes lift off the floor. . Widening the stance and turning the feet out more to move the knees out more can make maintaining this vertical position easier, especially if you have longer legs and a deeper dip. Just don’t turn out so much that your area of balance is excessively reduced. . Practice the proper motion and balance with pause jerks and jerk dip squats. . Tag a friend who’s convinced they’re going to be the one who can make sitting back in the dip work. . Videos by @hookgrip and @atginsta . #jerk #dip #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife ___________________________________________________ Visit catalystathletics.com for the biggest collection of free weightlifting articles, videos, exercise demos and more.

A post shared by CatalystAthletics- GregEverett (@catalystathletics) on

Tuesday, November 12, 2019

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

Sunday, November 10, 2019

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run

rest

AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

Saturday, November 9, 2019

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run
Rest

Friday, November 8, 2019

20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Thursday, November 7, 2019

6 Rounds, 2:00
10 KB Goblet Squat
15 RKB Swing
Max Cal Row
Rest

Tuesday & Thursday 1PM – sign in for class before 10AM.

Wednesday, November 6, 2019

Jerk Behind the Neck

4 Rounds, EMOM
1. SA DB Hang P Clean & Jerk
2. 15 Pull Ups
3. 20 Push Ups
4. Sled Drag

Tuesday, November 4, 2019

Dip Snatch

Snatch Segment Deadlift

Tuesday and Thursday 1PM – sign in online before 10AM.