Catalyst

Updated: Oct 10

Warm-up: 8-10 Minutes *Less than 1 Month 1/2 reps

400 m Run/Row

10 Pull-ups

20 Pushups

30 Squats

Down Dog to Runner's Lunge & Twists

Arm Circles Power Clean Practice with light weight

Complete 8 rounds of 20 seconds all out effort followed, immediately, by 10 seconds rest for each of the following*:


KB Swings 25/35

Burpees

Wall Balls 10/20

Resistance Band Ski Squats M/H


Rest 1 minute between different exercises. *Less than 1 Month:

Complete 8 Rounds of 10 seconds of work followed, immediately, by 20 seconds of rest.

KB Swings 10/15

Burpees

Wall Balls 4/10

Resistance Band Ski Squats L/M


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Then,

Option 1 > 3 Months

10-9-8-7-6-5-4-3-2-1 Reps of:

Power Cleans 65/95

Burpees

Goblet Squats 25/35

Option 2 < 3 Months

10-9-8-7-6-5-4-3-2-1 Reps of:

Power Cleans 45/65

Burpees

Goblet Squats 15/20


Option 3 < 1 Month

5-4-3-2-1 Reps of:

Power Cleans 25/45

Burpees

Goblet Squats 10/15


Cool Down: Repeat Warm-up

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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