Category Archives: Workouts

Happy Birthday to Megan!

Catalyst Warm-up (#3)

“WOD”

AMRAP in 12 Min of

5 Power Snatch (135/93#)

10 Toes 2 Bar

30 DU’s

Rest 2 Min

AMRAP in 12 Min of

5 Thrusters (135/93#)

10 Knees 2 Elbows

30 Lateral Bar Hops (1=1)

Or

“BODY”

AMRAP in 12 Min of

20 Alt DB Snatch (35/25#) (1=1)

20 V-ups (20/16#)

200m Run

Rest 2 Min

AMRAP in 12 Min of

20 DB Thrusters (35/25#)

20 Skater Plyos (1=1)

20 Mtn. Climbers (L+R=1)

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

AMRAP in 25 Min of

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

20 Pull-ups (Split as Desired)

20 Box Jumps (24/20″) (Split as Desired)

200m Run (together)

*1 partner working, 1 partner holding plate OH (45/25#)

“Chipper Friday”

AMRAP in 30 Min of

3 Power Cleans (185/123#)

7 KBS (70/53#)

10 KB Clean and Jerks

*EMOM Stop and complete 3 Wall-Balls (20/16#)

Catalyst Warm-up (#3)

“WOD”

Max 800m Run (Post Time)

Rest 5 Min

Then

AMRAP in 20 Min of

3 Manmakers (35/25#)

6 OH Lunges (95/63#)

9 Bar MU’s

Or

“BODY”

Max 800m Run (Post Time)

Rest 5 Min

Then

AMRAP in 20 Min of

3 Manmakers (35/25#)

6 DB OH Lunges

9 DB Hang Squat Cleans

200m Run

Happy Birthday to Chloe!

Yoga is cancelled until further notice

“Benchmark Wednesday ”

Choose one of the following Benchmark Workouts:

“Tyrant 22”

AMRAP in 22 Min of

22 Deadlifts (275/183#)

22 Wall-Balls (20/16#)

22 Toes 2 Bar

22 Hand-Release Push-Ups

Or

“Lem”

Buy-In:

52 Air Squats

Then

4 Rounds

400m Run

15 Push-ups

23 Ab-Mat Sit-ups

7 Pull-ups

Then

Cash-Out:

52 Air Squats

“WOD”

Front Squat

5×5 (same weight)

Then

EMOM for 16 Min

3 Burpees

6 Power Snatch (95/63#)

Or

“BODY”

AMRAP in 30 Min of

15 Burpees

20 Alt DB Snatch (35/25#)

25 Deck Squats (25/15#)

30 Box Jumps (24/20″)

“WOD”

Max KBS in 5 Min (53/35#)

Then (2 Min Rest)

4 Rounds

15 Thrusters (95/63#)

45 DU’s (x3 Singles)

Or

“BODY”

Max KBS in 5 Min (53/35#)

Then (2 Min Rest)

5 Rounds

15 DB Thrusters (35/25#)

25 Goblet Squats (53/35#)

400m Run

Happy 4th! We will be holding our normal class schedule today.

8:00am Partner Workout

9:00am Partner Workout

“Billa”

25 Rounds

9 Wall Balls (20/16#)

6 Burpees

3 Power Cleans (155/103#)

*Split as desired with your partner

“Chipper Friday”

100 Air Squats

100 Power Snatch (75/53#)

100 Push-ups

100 KB Swings (53/35#)

1,000m Run

*Partition workload and runs as desired

Catalyst Warm-up (#3)

“WOD”

3 Rounds

3 Power Cleans (185/133#)

5 Push Jerks

7 Front Squats

9 Strict Pull-ups

Then

1 Mile Run

Or

“BODY”

3 Rounds

6 Man Makers (35/25#)

12 DB Step-ups (20/16#) (L+R=1)

24 Deck Squats (25/15#)

Then

1 Mile Run