All posts by Rebecca Bell

Catalyst Warm-up (#3)

“WOD”

Back Squat

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

Then

AMRAP in 16 Min of

3 Clean and Jerks (185/123#)

12 Box Jumps (24/20″)

21 Deadlifts

Or

“BODY”

AMRAP in 25 Min

200m Run

25 DB Deadlifts (35/25#)

25 DB Push Press

20 DB Front Rack Lunges

Then (immediately)

150 Ab Mat Sit ups for time

Post AMRAP score and Sit-up time

We are returning to our normal class schedule today.

8:00am Partner Workout

9:00am Partner Workout

“Partner  WOD”

2 Rounds

P1:400m Run

P2: Max KB Swings (53/35#)

Switch

P1: 50 Box Jumps (24/20″)

P2: Max Power Cleans (115/73#)

Switch

P1: 100 DU’s

P2: Max Wall Balls (20/16#)

Switch

We are Open today!! Regular hours will resume on Saturday at 8am.

“Chipper Friday”

1 Mile Run

100 Burpees

1 Mile Run

100 Burpees

*45 Min Time Cap

Happy Birthday to Lu!

“WOD”

AMRAP in 4 Min

100m Run

Max Box Jumps (24/20″”)

Rest 2 Min

AMRAP in 6 Min

200m Run

Max Deck Squats (25/15#)

Rest 2 Min

ANRAP in 8 Min

400m Run

Max Shoulder Press (75/53#) “BODY”=DB Press (35/25#)

Rest 2 Min

AMRAP in 10 Min of

800m Run

Max Overhead Squats (75/53#) “BODY”=DB Front Squat (35/35#)

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts:

“Snyder”

6 Rounds

10 Hang Power Snatch (95/63#)

20 Chest 2 Bar Pull-ups

16 Front Rack Lunges

33 Ab-Mat Sit-ups

Or

“Snowbird”

AMRAP in 22 Min of

35 KB Swings (53/35#)

9 Burpees

35 Air Squats

8 Push-ups

Then

431 Jump Rope Reps (200 DU’s)

“WOD”

Deadlift

5×5 (as heavy as possible, same weight)

Then

3 Rounds

15 Toes 2 Bar

30 Thrusters (95/63#)

45 DU’s (x3 Singles)

Or

“BODY”

Max Ab-Mat Sit-ups in 3 Min

Then (immediately)

4 Rounds

15 Toes 2 Bar

25 DB Thrusters (35/25#)

15 Push-ups

25 Russian Twists (1=1)

“WOD”

AMRAP in 10 Min of

10 Power Cleans (135/93#)

10 Wall- Balls (20/16#)

Rest 2 Min

AMRAP in 10 Min of

10 Push Jerks (135/93#)

10 Lateral Med Ball Jumps (L+R=1)

Rest 2 Min

AMRAP in 10 Min of

10 Back Squats (135/93#)

10 V-ups (20/16#)

Or

“BODY”

AMRAP in 10 Min of

20 DB Hang Power Cleans (35/25#)

10 Wall-Balls (20/16#)

Rest 2 Min

AMRAP in 10 Min of

20 DB Push Jerks (35/25#)

10 Lateral Med Ball Jumps (L+R=1)

Rest 2 Min

AMRAP in 10 Min of

20 DB Front Squats (35/25#)

10 V-Ups (20/16#)

Happy Birthday to Mei!

“WOD”

5 Rounds

5 Man Makers (35/25#)

10 Pull-ups

15 DB Box Step-ups (L+R=1) (20/16″)

200m Run

“WOD”

AMRAP in 25 Min of

10 Box Jumps (24/20″)

20 Power Cleans (95/63#)

30 V-ups (25/16#)

400m Run

“Chipper Friday”

3 Rounds

38 Burpees

38 Overhead Squats (115/73#)

38 Ab-Mat Sit-ups

38 Front Squats

38 Push Jerks