Category Archives: Workouts

Workout For Monday October 23, 2017

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Catalyst Warm-up (#3)

“WOD”

5×5 OHS (same weight)

Then

AMRAP in 15 Min of

3 Power Cleans (185/123#)

6 Man Makers (35/25#)

9 Box Jump Overs (24/20″) (all the way over)

Or

“BODY”

Tabata Squats

Rest 1 Min

Tabata Sit-ups

*20 seconds of work, 10 seconds of rest for 8 rounds at each exercise. Post lowest round for each exercise.

Then

AMRAP in 20 Min of

20 KB Clean and Jerks (53/35#)

15 Push-ups

20 KB Step-ups (20/16″) (1 KB 53/35#)

Workout For Friday October 20, 2017

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Happy Birthday to Ashley! 🐰

“Chipper Friday”

“Partner Workout”

4 Rounds

800m Run w/Med Ball

50 Partner Wall Balls (20/16#)

40 OH Lunges (45/25#) (split as desired)

30 Toes 2 Bar (split as desired)

20 Partner Med Ball Sit-ups

10 HSPU’s (split as desired)

Workout For Wednesday October 18, 2017

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“Benchmark Wednesday”

Choose 1 of the following Benchmark Workouts

“Paul 4179”

9 Rounds

4 Strict Pull-ups

1 Deadlift (275/183#)

7 Burpees

9 DU’s (x3 Singles)

100m Run

Or

“Mini Collin”

4 Rounds

400m Run

12 Burpees

12 Box Jumps (24/20″)

12 KB SDHP (53/35#)

 

Workout For Tuesday October 17, 2017

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Happy Birthday to Nic!!

Catalyst Warm-up (#3)

“WOD”

AMRAP in 20 Min of

8 Renegade Rows (35/25#)

8 Thrusters (95/63#)

250m Row

Rest 2 Min

Max effort 800m Run

Post AMRAP score and 800m Run time

Or

“BODY”

AMRAP in 20 Min of

22 Wall Balls (20/16#)

22 Med Ball Cleans

22 V-ups (20/16#)

Rest 2 Min

1 attempt at max effort plank hold (on hands)

Post AMRAP score and plank hold time

 

Workout For Monday October 16, 2017

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“WOD”

Push Press

2, 2, 2, 2, 2 (increasing in weight)

Then

5 Rounds

5 Squat Cleans (155/103#)

10 Pull-ups

15 KB Swings (70/53#)

20 DU’s (x3 Singles)

Or

“BODY”

5 Rounds

100m Run

25 KB Swings (53/35#)

15 DB Hang Squat Cleans (35/25#)

20 DB Push Press

10 Pull-ups

Then

800m Run