Catalyst Strength & Conditioning

3 /31 - 4/6 Monday 10 minute EMOM 1 Hang Power Snatch + 1 Power Snatch + 2 Snatch Balance WOD 9 minute AMRAP/REP 3-6-9-12-15-18-21… Overhead Squats (95/65) Pull-ups Tuesday 10 Rounds 8 Russian Kettlebell Swings  8R/8L Kettlebell Swing Clean & Push Press 8R/8L Alternating Kettlebell Goblet Lunge 8 Kettlebell Crush Push-ups Rest 60 seconds between rounds Wednesday 4 rounds Bench Press 12 reps @ 70% of 1RM Pendlay Row 12 reps @ 65% of Power Clean 1RM Box Back Squats  12 reps @ 70% of 1 RM Elevated Glute Bridge 20 reps hold for 3 count on each rep Max Rep DB Curl to Overhead Press (pick weight) Max Rep Banded Triceps Push Down AbMat Sit-ups, 20 reps Hanging Diagonal Knee Raise, 20 reps Thursday  Deadlift 5 x 5 reps Increase weight on each set WOD 3 Rounds For Time 20 Calorie Row 15 Box Jumps 10 Pull-ups 5 Wall Walks Friday 20 minute AMRAP Run 200 Meters 20 Air Squats 15 Push-ups 10 Supine Ring Rows Saturday 15 minute AMRAP/REP  3-6-9-12-15-18-21…. Box Jumps (24/20) Push Press (115/75)

3/25-3/30 Monday 7 minute EMOM 2 Power Cleans + 1 Push Jerk (pick weight) Then, Strict Pull-ups 2 x Max Reps WOD 3 Rounds For Time 25 Double-unders 10R/10L 1-arm DB Snatch (pick weight) 20 Sit-ups Tuesday Bench Press 5 x 5 reps @ 80% of 1 RM Back Squat 5 x 5 reps @ 80% of 1 RM WOD For Time Row 50 Calories Wednesday  15 minutes to establish a 1 RM Sumo Dead-lift 10 minute AMRAP 3 Strict Chin-ups (supinated grip) 5 Shoulder Press  7 Front Squats 9 Sumo Dead-lifts Men 95/Women 65 Thursday Every 90 seconds for 27 minutes  10 Double KB 2 Push-up Burpee Dead-lift (70’s/55’s) 10 Single KB Thruster(55/35) 20 Floor Wipers 20 Alternating Gorrila Rows (55’s/35’s) (10 each arm) Air Bike 15/12 Calories Rest 90 seconds Friday Front Squat 5 x 3 reps @ 85% WOD 3 Rounds For Time 20 Push-ups 15 Medicine Ball Clean-Wall Balls (20/14) 10 Hang Power Snatch (95/65) Saturday 5 Rounds  10 Alternating Shoulder Sandbag Squat Cleans(70-80/40-50) 10 Bench Press @ 75% of 1 RM 10 Rope Pull-ups Run 400 Meters

  3/18-3/24 Monday For Time Row 500 meters Then, 3 Rounds of: 7 Hang Power Cleans (135/95) 5 Front Squats 3 Push Press 15 Knees To Elbows Then, Row 500 meters Tuesday 12-10-8-6-4 DB Incline Bench Press (pick weight) Strict Pull-ups DB Reverse Lunges (pick weight) Run 200 Meters Wednesday 10 minute EMOM Hang Power Snatch + Power Snatch + Overhead Squat  WOD 10 Minute AMRAP 12 Alternating DB Snatch (pick weight) 8 Toes To Bar 20 Double-unders Thursday Run 400 Meters Then, 12-10-8-6-4-2 Thrusters (105/75) Strict Pull-ups Then, Run 400 Meters Friday 4 Rounds For Time Row 300 Meters 12 Sandbag Cleans (men 70-80lb sandbag/women 40-50lb sandbag) 100 Meter Suitcase Carry (switch hands at 50 meters) (70/55) Saturday 20 minute AMRAP 10 Push Jerk (115/85) 5 Burpee Box Jump (24/20) 10 Russian Kettlebell Swing (70/55)

  3/10 - 3/17 Monday Snatch 5 x 3 reps Increase weight on each set. These are not touch and go. Get a good set up for each lift. WOD 3 Rounds for max reps at each station 45 seconds: Air Bike, Calories Rest 15 seconds 45 seconds: Strict Chest To Bar Pull-ups Rest 15 seconds 45 seconds: Alternating KB Snatch (55/35) Rest 15 seconds 45 seconds: Box Jumps (24/20) Rest 15 seconds Rest 1 minute between rounds Tuesday Back Squat 5 x 7 reps Increase weight on each set Front Squat 3 x 5 reps @ 70% of 1RM WOD Tabata Front Plank Tabata Side Plank Tabata Hollow Hold Tabata Side Plank Wednesday Power Clean 5 x 5 reps (touch and go, don’t let the barbell rest on the floor) Increase weight on each set WOD 3 Rounds for max reps at each station 45 seconds: Row, Calories  Rest 15 seconds 45 seconds: Wall Balls Rest 45 seconds 45 seconds Alternating KB Cleans (55/45) Rest 15 seconds 45 seconds: Burpees Over KB Rest 15 seconds 45 seconds: Box Step-ups (20 inch box) (45/25 bumper plate) Rest 15 seconds Re