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Main - Basic TrainingView Public WhiteboardPart ACatalyst Athletics Standard Warm Up (No Measure)Part BMetcon (AMRAP - Reps)3 Cycles of: In 6 Minutes Complete: 30 Burpees with remaining time AMRAP 10 weighted step ups 24" 10 slam balls #30/#20 rest 1 min in between rounds...

Main - SportView Public WhiteboardMovement Prep -400m run -30 banded ankle overhead squats -90 sec wrist mob -90 sec front rack mobilityWeightliftingFront Squat (2x5 @80%, 1X3 @85%, AMRAP 90%)*Record reps and Weight of AMRAP @ 90%* *Perform lifts every 3 minsMetconMetcon (Time)21-15-9 TTB Burpee Box Jump Overs (24/20) Power Cleans (135/95)...

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm Up **Can be found on Youtube (5 mins 38 secs long) **MetconMetcon (Time)35 KB Swings (24/16) 50 Behind the Neck Weighted Sit-Ups 1 Mile Run 35 KB Swings 50 Behind the Neck Weighted Sit-Ups...

Main - Basic TrainingView Public WhiteboardMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score...

Main - Basic TrainingView Public WhiteboardPart AOverview of movements using empty barPart BMetcon (AMRAP - Rounds and Reps)In 22 Minutes, Complete as many rounds and reps as possible of: 5 Thrusters (95/65) 7 Hang Power Cleans 9 SDHP **At 10 minute mark, run 400m...

Main - SportView Public WhiteboardMovement PrepPart ABench Press (5x5 @85% *Perform lifts every 2 mins)Part BMetcon (Time)1 Mile Run -rest 2 mins 800m Run -rest 2 mins 400m Run -rest 2 mins 200m Run -rest...