Category Archives: Workouts

Happy Birthday to Coach Mike!

Catalyst Warm-up (#3)

“WOD”

Max Effort 800m Run

Then

5 Rounds

50 DU’s (x3 Singles)

10 Clean and Jerks (155/103#)

Or

“BODY”

Max Effort 800m Run

Then

AMRAP in 30 Min of

150 Jump Rope Reps (65 DU’s)

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

15 DB OH Lunge

200m Run

15 Toes 2 Bar

“WOD”

Front Squat

5×5@ 75%

9-15-21

OHS (115/73#)

KBS (70/53#)

Chest 2 Bar Pull-Ups

Or

“BODY”

Max AB-mat Sit-ups in 3 Min

Then (immediately)

5 Rounds

18 DB Front Squats (35/25#)

15 Box Jumps (24/20″)

12 Burpees

9 Pull-ups

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

AMRAP in 25 Min of

30 KB Swings (53/35#)

30 Alt Box Jumps (24/20″)

30 Goblet Squats (53/35#)

100m Run (together w/ KB)

*One Partner working, One partner holding a plank.

Happy Birthday to Bernadette!

“Chipper Friday”

10 Rounds

200m Run

10 Barbell Push-ups

10 Power Snatch (75/53#)

10 Ring Dips

“WOD”

Shoulder Press

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

Then

AMRAP in 12 Min of

12 Hang Power Cleans (135/93#)

9 Front Rack Lunges

6 Bar Facing Burpees

Then (immediately)

Max Toes 2 Bar in 4 Min

Post AMRAP score and Toes 2 Bar number

Or

“BODY”

3 Rounds

75 Jump Rope Reps (40 DU’s)

100m Farmer Carry (35/25#)

50 Skater Plyos (1=1)

10 DB Step-ups (L+R=1) (24/20″)

25 Wall Balls (20/16#)

10 Alt DB Snatch (L+R=1)

Yoga resumes today at 10!

“Benchmark Wednesday”

“Fran”

21-15-9

Thrusters (95/63#)

Pull-ups

Catalyst Warm-up (#3)

“WOD”

AMRAP in 16 Min of

16 KB Swings (70/53#)

18 Box Jumps (24/20″)

20 Back Squats (115/73#)

Then (Immediately)

Take 12 Min to find a heavy Clean and Jerk (Power or Squat)

Or

“BODY”

AMRAP in 30 Min of

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

20 Box Jumps (24/20″)

20 Burpees

200m Run

Happy Birthday to Jenn and Laura!

Yoga is resuming this Wednesday at 10am!

“WOD”

1 Rep Max OHS

Then

AMRAP in 20 Min of

41 Deadlifts (225/153#)

15 Alt Pistols

41 Push-ups

Or

“BODY”

3 Rounds

400m Run

41 DB Deadlifts (35/25#)

41 AB-Mat Sit-ups

41 Jumping Squats

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

4 Rounds

150 DU’s (Split) (x2 Singles)

20 Back Squats (135/93#) (Split)

20 Alt Burpees

20 Pull-ups (Split)

1 Partner Working, 1 Partner holding Plate OH (45/25#)

Happy Birthday to Diana!

“Chipper Friday”

1 Mile Run

Then

2 Rounds

12 Manmakers (35/25#)

12 Alt OH DB Lunge (35/25#)

12 Ground to Overhead (155/103#)

Then

800m Run