Category Archives: Workouts

Workout For Monday January 8, 2018

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Catalyst Warm-up (#3)

“WOD”

AMRAP in 15 Min of

7 Shoulder 2 OH (135/93#)

14 Toes 2 Bar

21 Deadlifts

28 DU’s (x3 Singles)

Then

20 Min to find your 1 Rep Max Snatch (Power or Squat)

Or

“BODY”

10-20-30

DB Push Press (35/25#)

V-ups (20/16#)

Wall-Balls (20/16#)

800m Run

10-20-30

Med-Ball Cleans (20/16#)

Push-Ups

Skater-Plyos (L+R=1)

Workout For Thursday January 4, 2018

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Skill Warm-up (#2)

“WOD”

Shoulder Press

5×3 @ 85% (same weight)

Then

3 Rounds

15 Power Snatch (115/73#)

10 Toes 2 Bar

5 OHS

100m Sprint

Or

“BODY”

AMRAP in 15 Min of

100m Sprint

15 V-ups (20/16#)

15 Box Step-ups (53/35#) (20/16″)

15 Goblet Squats

Rest 2 Minutes

Then

100 Wall-Balls for time (20/16#)

Workout For Wednesday January 3, 2017

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Yoga today at 10:00am

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts

“Camilleri”

3 Rounds

400m Run

12 Pull-ups

300m Run

24 Squats

200m Run

17 Push-ups

100m Run

33 Ab-Mat Sit-ups

Or

“Meiktila”

AMRAP in 20 Min of

10 Pull-ups

40 Squats

80 DU’s (x3 Singles)

Workout For Tuesday January 2, 2018

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Happy New Years! Normal class schedule will resume at 8am.

“WOD”

Deadlift

1 Rep Max

Then

AMRAP in 18 Min of

400m Run

5 Power Cleans (185/123#)

15 Wall Balls (20/16#)

Or

“BODY”

5 Rounds

400m Run

15 DB Thrusters (35/25#)

15 Renegade Rows

15 Deck Squats (25/15#)