Wednesday, October 31, 2012

Wednesday 31/10/2012

Happy Halloween guys!

Work up to a 1 rep max Back Squat.

10 Minute AMRAP of:
5 Strict Pullups
50 Double Unders

Post time and weight to comments.

Tuesday, October 30, 2012

Tuesday 30/10/2012



Just another day at the office.

Work your way up to a heavy shoulder to overhead.


21/15/9 of:
Ring Dips
Knees 2 Elbows

Post time and weight to comments.

Monday, October 29, 2012

Monday 29/10/2012

No 11/2 OR 4 O'CLOCK CLASSES TODAY. SEE YOU ALL TONIGHT FOR A TEAM WORKOUT.

Friday, October 26, 2012

Friday 26/10/2012

Front Squats
6 * 2 percentages are on the board


2 Rounds of:
15 L DB Snatch
15 Pushups
15 R DB Snatch
15 Pushups

Then 1 Macca's Run

Post time and weight to comments.

Thursday, October 25, 2012

Thursday 25/10/2012




Every 30 Seconds for 5 minutes perform:
1 Clean
1 Clean and Jerk @ 85-90% of your max


3 Rounds for time of:
10 Ring Dips
20 Knees 2 Elbows
30 Wall Ball

Post time and weight to comments.

Wednesday, October 24, 2012

Wednesday 24/10/2012

Overhead squats 5*3 at heavy weight.

21/15/9 of:
 *2 Sumo deadlift high-pull
Macca's Run
Burpees

Post time and weight to comments.

Tuesday, October 23, 2012

Tuesday 23/10/2012

3 Drop sets of Push Press:
60/40
Rest 15 seconds
40/25
Rest 15 seconds
30/20
Rest 15 seconds

10 Minute AMRAP of:
10 Pushups
15 Medball Situps
200m Run

Post time and weight to comments.

Monday, October 22, 2012

Monday 22/10/2012

Hey guys, I'm back and I'm looking for some judges on Sunday. You don't need any experience. I just want you to be involved. There will be an opportunity to put your name down on the board once you get it.

Box Squats
6*2 @ 97.5-100% of heaviest

3 Rounds of:
Max Rep Hang Cleans
1 Macca's run.

Rest as req'd between rounds.

Post weight and reps to comments.

Friday, October 19, 2012

Friday 19/10/2012

Front Squat
6 * 2 @ 95% of Max

5/4/3/2/1 of:
Clean (80/50)
Bar Muscle Up

8 Tabata intervals of:
toes 2 bar/K2E

Post time and weight to comments.

Thursday, October 18, 2012

Thursday 18/10/2012

Split Jerk Skill Work.

Work on your speed under the bar. 8*2 @60-70% of max.

AMRAP in 8 minutes of:
4 HSPU
8 Kb Snatch Alternating arms (24/16)


Post time and weight to comments.

Wednesday, October 17, 2012

Wednesday 17/10/2012

Full Squat Snatch:
2 * 5 @ Barbell
2 * 5 @ 40/25
2 * 5 @ 50/30

Rest as req'd between sets.


21/15/9 of:
Ring Dips
Pushups HR
Push Press (40/25)


Post time and weight to comments.

Tuesday, October 16, 2012

Tuesday 16/10/2012

6 * 3 Strict Press @ 90% of Max.


5 Rounds of:
1 Macca's Run
15 pullups

Bring Tape.

Post time and weight to comments.

Monday, October 15, 2012

Monday 15/10/2012

Box Squats
5 * 3 @ HEAVY.
 
6*1 Hang Squat Clean @ 90% of Max Squat Clean
 
 
Accumulate 2 minutes in a L-Hang or Knee Hang
 
Post weight to comments.

Saturday, October 13, 2012

Friday, October 12, 2012

Friday 12/10/2012

Front Squats:
5 * 5 @80%


10-1 of:
Power Clean (60/40)
*5 Lateral Jumps (50/45/40/35......)


Post time and weight to comments.

Thursday, October 11, 2012

Thursday 11/10/2012

Split/Push Jerk:
6 * 2 Reps @ 90% of max

AMRAP in 8 minutes of:
12 KB Swings
6 Strict Pullups

Post time and weight to comments.

Wednesday, October 10, 2012

Wednesday 10/10/2012

Overhead Squat: Work up to a heavy single for the day:
5,5,4,3,3,2,1,1


Every Minute on the Minute for 10 minutes:
3 Hang Clean (80/50)

When the clock hits the 10 minute mark:
1 Macca's Run
50 WallBall

Post time and weight to comments.

Tuesday, October 9, 2012

Tuesday 09/10/2012

4 Super Sets of:
5 Strict Press
20 Sec HS Hold


5 Rounds for time of:
10 Burpee Box Jump Overs
10 Toes 2 Bar


Post time and weight to comments.

Monday, October 8, 2012

Monday 08/10/2012

Box Squats
5*5 heavy


21/15/9 of:
Pushups (HR)
Thrusters (40/25)
Then 9/15/21 of:
Power Cleans
Pullups

Post time and weight to comments.

Friday, October 5, 2012

Friday 05/10/2012


Because the article was soooo good. Here it is again. READ IT LADIES.

http://www.catalystathletics.com/blog/blog.php?blogID=1748


Overhead Squats
5,5,5,5,5


40 Pushups
Macca's Run
20 Deadlift (100/70)
Macca's Run
40 Pushups

Post time and weight to comments.

Thursday, October 4, 2012

Thursday 04/10/2012

http://www.catalystathletics.com/blog/blog.php?blogID=1748

Ladies make sure you have a read of this!!!


Push/Split Jerk:
1,1,1,1,1,1

50 WallBall unbroken.


8 Minute AMRAP of:
5 KB Snatch P/arm
10 Pullups
30 Double Unders

Post time and weight to comments

Wednesday, October 3, 2012

Wednesday 03/10/2012


1 * 2 position clean on the minute for 10 minutes.
Increasing weight with every set.

10-1 of:
Ring Dips
200m Run

Post time and weight to comments.

Tuesday, October 2, 2012

Tuesday 02/10/2012


He warms up with our max. What an animal!?!


5 Super sets of:
5 Back Squats w/
Max Rep DB Press
Rest 2-3 mins.


21/15/9 of:
Burpees
SDHP (50/30)

Post time and weight to comments.