WEEKLY UPDATE: MARCH 27TH-APRIL 2ND

Article Of The Week:
Avoid Jumping Too Soon On Your Olympic Lifts:
http://www.catalystathletics.com/article/2025/Does-it-Matter-When-You-Jump-in-the-Snatch-or-Clean/

Video Of The Week:
Protect them heel cords especially after all them double unders:

Nutrition Information Of The Week:
Roles That Insulin Play:
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1557/Why_Hormones_Matter_More_Than_Calories_For_Fat_Los.aspx

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Strength

Warm Up:
3 Minutes Foam Roll/LAX Ball Mid Back
+
2 Rounds:
10 PVC Good Mornings
10 Floor Scorpions
10 KB Sumo Deadlift High Pull

WOD:
A) Build To A Heavy 3 Rep Squat Clean
B) EMOM For 10 Minutes:
2 Deadlifts @ 75-80% 1RM
C) 4 Sets:
:20-:30 Hollow Rocks; 1 Minute Rest

Tier 3:
A) Build To A Heavy 5 Rep Hang Power Clean
B) Same
C) 4 Sets:
10-15 Ab Mat Situps; 1 Minute Rest

Cool Down:
1 Minute Broken Toe
1 Minute Cobra/Child’s
1 Minute Forearm Stretch

Purpose: Strength/Explosive Power/Core
Focus: Good Reps Before Going Up In Weight/Follow Percentages On Deadlifts

Tuesday
Speed.Stamina

Warm Up:
3X:
5 Russian KBS
10 Bar Kips
15 Standing Calf Raises
25 M Power Skips

WOD:
A) 10 Minute AMRAP:
1600 M Run
Max Effort KBS With Time Remaining (Rx=2.0/1.5)
-Rest 5 Minutes-
B) 10 Minute AMRAP:
6 CTB Pullups (T2=Pullups)
8 Wall Balls (Rx=20/14)(T2=14/10)
10 KB Power Snatches (5 Per Arm)

Tier 2:
A) 10 Minute AMRP:
400 M Run
20 KBS
-Rest 5 Minutes-
B) 10 Minute AMRAP:
6 DB Renegade Rows
8 Wall Balls
10 DB Hang Power Snatch (5 Per Arm)

Tier 3:
A) 10 Minute AMRAP:
200 M Run
12 KBS
-Rest 5 Minutes-
B) Same As T2; Scale Accordingly

Cool Down:
1 Minute Couch Stretch
1 Minute LAX Ball To Tricep
1 Minute Foam Roll Lats

Purpose: Aerobic Power/Upper Muscular Endurance
Focus: Push Each Segment 80-85%

Wednesday
Stamina.Strength.Speed

Warm Up:
3X:
10 PVC Pass Thrus
10 PVC Around The Worlds
5 Squat Thrusters
5 Inchworm Pushups

WOD:
A) Strict Press OR Close Grip Bench Press:
4X4-5 Reps @ 80-85%
B) For Time:
75 Burpee Box Over Jumps (Rx=24/20)(T2=20/16)
*15 Minute Time Cap

Tier 3:
A) Strict Press OR Close Grip Bench Press:
4X5-6 Reps
B) EMOM For 8 Minutes:
4-5 Burpee Step Ups

Cool Down:
1 Minute Banded Shoulder Distraction
1 Minute Lying Shoulder Rotation
1 Minute LAX Ball To Scapula

Purpose: Strength/High Aerobic Power
Focus: Keep Progression On Upper Body Movement/Don’t Burn Out Too Soon; Stay Moving

Thursday
Strength.Speed

Warm Up:
100 M Arm Only
200 M Arms+Back Only
300 M Row
+
Burgner Warm Up

WOD:
A) Back Squat:
1X4-5 Reps @ 75-80% 1RM
2X2-3 Reps @ 80-85% 1RM
2X2-3 Reps @ 85-90% 1RM
B) 3 Rounds:
1 Minute Max Effort Power Clean (Rx=185/125)(T2=135/95)
-Rest 1 Minute-
1 Minute Max Effort Rope Climbs
-Rest 1 Minute-
1 Minute Max Effort Front Squat (Rx=185/125)(T2=135/95)
-Rest 1 Minute-

Tier 3:
A) Back Squat/Box Squat: 5X5 Reps
B) 3 Rounds:
1 Minute Max Effort Hang Power Clean
-Rest 1 Minute-
1 Minute Max Effort Ring Rows
-Rest 1 Minute-
1 Minute Max Effort KB Gobet Squats
-Rest 1 Minute-

Cool Down:
1 Minute Grasshopper Hold
1 Minute BB Quad Smash
1 Minute Banded Lat Pull

*Purpose: Strength/ATP-CP
*Focus: Proper Weight With Correct Positioning, Posture, Mechanics/Not A Lung Burner; Focus On Proper Technique W/ Moderate To Heavy Weight

Friday
Stamina

Warm Up:
5 Sampson Lunges Per Leg
10 Downward Dog Calf Raises Per Leg
5 Squat Toe Holds
25 Jumping Jacks
10 DB Push Press
:30 Hand Stand Hold
10 Over/Under Hugs

WOD:
For Time:
10 Wall Walks
65 Double Unders
400 M Run
65 Push Press (Rx=75/55)
400 M Run
65 Ab Mat Situps
400 M Run
65 Double Unders
100 Shoulder Taps

Tier 2:
For Time:
10 Inchworms
100 Singles
400 M Run
50 Push Press
400 M Run
50 Ab Mat Situps
400 M Run
100 Singles
100 Shoulder Taps

Tier 3:
For Time:
5 Inchworms
25 Shoulder Taps
50 Singles
200 M Run
20 DB Push Press
400 M Run
40 Ab Mat Situps
400 M Run
20 DB Push Press
50 Singles
25 Shoulder Taps
5 Inchworms

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute BB Calf Smash
1 Minute Pec Stretch

*Purpose: Aerobic Capacity/Muscular Endurance
*Focus: Chip Away; Do Not Redline Too Soon

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10+11+12

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