8:00am Partner Workout
9:00am Partner Workout
“Partner Workout”
AMRAP in 30 Min of
20 Back Squats (135/93#) (Split)
20 Weighted Push-ups (45/25#) (Split)
20 OH Lunges (45/25#) (Both Partners)
20 Alt Box Jumps (24/20″)
200m Run (together)
Category Archives: Workouts
“Chipper Friday”
100 DU’s (x3 Singles)
Then
30 Power Snatch (75/53#)
30 Burpees
15 Shoulder Press
15 Burpees
10 Bar Muscle-ups
15 Burpees
15 Shoulder Press
30 Burpees
30 KBS (70/53#)
Then
100 DU’s
“WOD”
OHS
5×5 @ 75%
Then
AMRAP in 14 Min of
3 Squat Cleans (185/123#)
6 Strict Pull-ups
50 DU’s (x3 Singles)
Or
“BODY”
AMRAP in 25 Min of
12 DB Hang SQUAT Cleans (35/25#)
12 Pull-ups
12 KB SDHP (53/35#)
36 Russian Twists (1=1) (20/16#)
Happy Birthday to Dawn!!
Please join us today for yoga at 10am
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Black Jack”
20 Push-ups, 1 AB Mat Sit-ups
19 Push-ups, 2 AB Mat Sit-ups
18 Push-ups, 3 AB Mat Sit-ups
…Continue this pattern until…
2 Push-ups, 19 AB Mat Sit-ups
1 Push-up, 20 AB Mat Sit-ups
Or
“Maggie”
8 Rounds
8 HSPU’s
8 Air Squats
8 Toes 2 Bar
8 Push Jerks (135/93#)
8 Deadlifts
8 Jumping Lunges
8 Box Jumps (24/20″)
*35 Min Time Cap
Skill Warm-up (#2)
“WOD”
3×3 Squat Snatch @ 65%
Then
5 Rounds
5 Hang Power Cleans (135/93#)
15 Wall Balls (20/16#)
Or
“BODY”
AMRAP in 30 Min of
100 Jump Rope Reps (65 DU’s)
9 OH DB Lunges (35/25#)
15 Lateral Med Ball Jumps (1=1)
21 Alt DB Snatch
27 Wall Balls (20/16#)
Catalyst Warm-up (#3)
“WOD”
Take 20 Min to find your heavy Jerk for the day (Push or Split)
Then
AMRAP in 16 Min of
100m Run
12 Front Squats (155/103#)
12 Box Jumps (24/20″)
24 KB Swings (53/35#)
Or
“BODY”
5 Rounds
100m DB Farmer Carry (35/25#)
15 DB Step-ups (24/20″)
20 DB Thrusters
25 Mtn. Climbers (L+R=1)
Then
100 AB-Mat Sit-ups (included in time)
8:00am Member’s Class
9:00am Member’s Class
“Partner Workout”
5 Rounds
20 Clean and Jerks (135/93#) (split)
200m Run (together)
20 Front Rack Lunges (split)
20 Air Squats (both partners)
“Chipper Friday”
AMRAP in 30 Min of
10 Burpees
10 Man Makers (35/25#)
10 Deck Squats (25/15#)
*EMOM Stop and complete 5 Wall Balls (20/16#)
Catalyst Warm-up (#3)
Happy Birthday to Robyn!
“WOD”
AMRAP in 8 Min of
100m Run
10 Power Snatch (135/93#)
Rest 2 Min
AMRAP in 8 Min of
200m Run
5 Power Snatch (155/103#)
Rest 2 Min
AMRAP in 8 Min of
400m Run
2 Power Snatch (175/113#)
Or
“BODY”
AMRAP in 8 Min of
100m Run
25 Skater Plyos (L+R=1)
Rest 2 Min
AMRAP in 8 Min of
200m Run
25 Lateral Med Ball Jumps (1=1)
Rest 2 Min
AMRAP in 8 Min of
400m Run
25 Alt DB Snatch (35/25#)
“Benchmark Wednesday”
“The Don”
66 Deadlifts (75/53#) (BODY=35/25#)
66 KB Step-ups (20/16″) (53/35#)
66 KB Swings (53/35#)
66 Knees 2 Elbows
66 AB-Mat Sit-ups
66 Pull-ups
66 Thrusters (75/53#) (BODY=35/25#)
66 Wall-Balls (20/16#)
66 Burpees
66 DU’s (x3 Singles)
*45 Min Time Cap
