Category Archives: Workouts

“WOD”

Push Jerk

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

Then

EMOM for 16 Min

Odd: 6 Thrusters (115/73#) 4 Burpees

Even: 40 DU’s

Or

“BODY”

Max AB Mat Sit-ups in 3 Min

Then (immediately)

50 Burpees

25 OH Lunges (45/25#)

50 V-ups (20/16#)

25 Plyo Push-ups (45/25#)

50 Wall Balls (20/16#)

Catalyst Warm-up (#3)

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts

“Joshua Reeves”

5 Rounds

9 Toes 2 Bars

22 Alt DB Snatch (35/25#)

7 Squat Cleans (135/93#)

Or

“Marks”

3 Rounds

21 Pull-ups

15 DB Push Press (35/25#)

18 DB Deadlifts

400m Run

Happy Birthday to Lyndsay!

“WOD”

Front Squat

2, 2, 2, 2, 2 (increase)

Then

AMRAP in 10 Min of

30 KBS (70/53#)

60 DU’s (x3 Singles)

Rest 2 Min

Then

AMRAP in 10 Min of

30 Chest 2 Bar Pull-ups

60 Power Snatch (75/53#)

Or

“BODY”

15 Min of DU work

Then

AMRAP in 10 Min of

25 Renegade Rows (35/25#)

50 Mtn. Climbers (1=1)

Rest 2 Min

Then

AMRAP in 10 Min of

30 KBS (53/35#)

60 Jumping Squats

We will be holding a normal schedule today.

“WOD”

“Flip”

2 Mile Run

100 Wall Balls (20/16#)

100 AB-Mat Sit-ups

100 Box Jumps (24/20″)

100 SDHP (95/63#)

*Partition the runs and workload as desired

*45 Min Time Cap

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

AMRAP in 25 Min of

200m Run (together)

10 Pull-ups (both partners)

15 Power Snatch (115/73#) (Split)

20 Med Ball Cleans (20/16#) (Split)

“Chipper Friday”

“The 24”

5 Rounds

24 Push Press (75/53#)

24 OHS

24 Deck Squats (25/15#)

24 KB Clean and Jerks (53/35#)

24 DU’s (x3 Singles)

Skill Warm-up (#2)

“WOD”

Back Squat 5×5 @ 75%

Then

3 Rounds

400m Run

6 Front Squats (155/103#)

9 Bar Muscle-ups

Or

“BODY”

6 Rounds

400m Run

10 Front Squats (35/25#)

15 Mtn. Climbers (L+R=1)

20 Skater Plyos (L+R=1)

*35 Min Time Cap

Catalyst Warm-up (#3)

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts

“Whitten”

7 Rounds

15 KBS (53/35#)

15 Power Cleans (95/63#)

15 Box Jumps (24/20″)

Or

“Countdown”

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

Alt DB Snatch (35/25#) (x2)

Box-Jumps (24/20″)

Push-ups

KB SDHP (53/35#) (x2)

“WOD”

1 Rep Max Deadlift

Then

AMRAP in 20 Min of

15 Renegade Rows (35/25#)

15 Alt Pistols

25 Wall Balls (20/16#)

Or

“BODY”

12 Min of DU work, or Max Unbroken DU’s

Then

AMRAP in 20 Min of

400m Run

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

20 Wall Balls (20/16#)

30 Deck Squats (25/15#)

“WOD”

Heaving Snatch Balance

6×3

Light to Medium

Then

3 Rounds

7 Squat Snatch (95/63#)

14 Thrusters

21 Pull-ups

Or

“BODY”

5 Rounds

100 Jump Rope Reps

10 Burpees

20 DB Thrusters (35/25#)

10 Burpees

20 DB OH Lunges