Category Archives: Workouts

Workout For Wednesday August 5, 2020

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“Benchmark Wednesday”

Choose one of the following Benchmark Workouts:

“The Chief”

5 Rounds

AMRAP in 3 Min of

3 Power Cleans (135/93#)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Or

“Zachary Tellier”

10 Burpees

10 Burpees

25 Push-ups

10 Burpees

25 Push-ups

50 Lunges

10 Burpees

25 Push-ups

50 Lunges

100 Ab-Mat Sit-ups

10 Burpees

25 Push-ups

50 Lunges

100 Ab-Mat Sit-ups

150 Air Squats

 

Workout For Monday August 3, 2020

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Catalyst Warm-up (#3)

“WOD”

Back Squat

2, 2, 2, 2, 2 (increasing)

Then

50-40-30-20-10

Unbroken DU’s

Unbroken KBS (53/35#)

*25 min time cap

Or

“BODY”

800m Run

20 DB Push Press (53/25#)

20 DB Front Squats

40 Skater Plyos (1=1)

400m Run

30 DB Push Press

30 DB Front Squats

60 Mtn. Climbers

200m Run

40 DB Push Press

40 DB Front Squats

80 Ab-Mat Sit-ups

*35 min time cap

Workout For Thursday July 30, 2020

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Skill Warm-up (#2)

“WOD”

Take 5 Min to find your max unbroken DU’s

Then

AMRAP in 15 Min of

200m Run

15 OHS (95/63#)

10 Burpees

15 Front Rack Lunges

Or

“BODY”

Take 5 Min to find your max unbroken DU’s, or DU skill work.

Then

AMRAP in 15 Min of

200m Run

15 DB Front Squats (35/25#)

15 Burpees

15 DB OH Lunges

Workout For Wednesday July 29, 2020

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Happy Birthday to Jason!

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts:

“Double DT”

10 Rounds

12 Deadlifts (155/103#)

9 Hang Power Cleans

6 Push Jerks

*20 Min Time Cap

Or

“Briski”

800m Run

100 Wall Balls (20/16#)

100 KBS (53/35#)

100 Air Squats

800m Run

*35 Min Time Cap

Workout For Tuesday July 28, 2020

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Catalyst Warm-up (#3)

“WOD”

AMRAP in 18 Min of

12 Toes 2 Bar

12 Alt Pistols

24 Box Jumps (24/20″)

Then

Take 12 Min to find your heavy Clean and Jerk

Or

“BODY”

3 Rounds

400m Run

25 DB Hang Clean and Jerks (35/25#)

20 Box Jumps (24/20″)

15 Toes 2 Bar

Then

100 Ab-Mat Sit-ups

 

 

 

Workout For Monday July 27, 2020

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“WOD”

1 Rep Max Thruster (from the rack)

Then

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

HSPU

Power Snatch (115/73#)

DU’s (x5)

*20 Min Time Cap

Or

“BODY”

AMRAP in 15 Min of

10 Renegade Rows (35/25#)

15 DB Thrusters (35/25#)

20 Skater Plyos (L+R=1)

Then (immediately)

3 Rounds

200m Run

20 V-ups (20/16#)

20 Wall-Balls (20/16#)