Monday, November 6th

Teens classes begin today!

Consistency Breeds Progress- Flex Fuel Life

Restorative Modalities for Weightlifters -Catalyst Athletics\

Don’t Choke the Bar to Death- Catalyst Athletics

Performance is in red, Competition is in blue, Links are in green

A) Three sets of:
3 Hang Cleans + 3 Split Jerks
Rest 45 seconds
Push-Ups x 10-15 reps 
Rest 45 seconds
60 seconds of Double Unders
Rest 45 seconds

B) In teams of 2
12 minute AMRAP
3 rounds of:
10 Row calories
10 Thrusters 75/55
Then,
3 rounds of:
12 Row calories
12 Thrusters 75/55
Then,
3 rounds of:
14 Row calories
14 Thrusters 75/55

Continue this format until the time cap. Each partner completes a full round by themselves and then rotates out.

A) Every 2 minutes, for 16 minutes (8 sets):
Clean and Jerk
Set 1: 3 reps @50%
Set 2: 3 reps @60%
Set 3-4: 3 reps @70%
Set 5-6: 2 reps @75%
Set 7-8: 1 rep @80%

B) In teams of 2
12 minute AMRAP
3 rounds of:
10 Row calories
10 Thrusters 95/65
Then,
3 rounds of:
12 Row calories
12 Thrusters 95/65
Then,
3 rounds of:
14 Row calories
14 Thrusters 95/65

Continue this format until the time cap. Each partner completes a full round by themselves and then rotates out.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531