Catalyst Strength & Conditioning

4/28 - 5/4 Monday 5 Rounds 10 Back Squats (155/105) Row 30 Calories Tuesday Strength Dead-lift 4 x 6 reps As Heavy As Possible Rest 30 seconds between sets WOD 2 Rounds For Time 50 Double-unders 25 Hang Power Cleans (95/65) 10 Lateral Burpees Over Barbell 50 Double-unders Rest 2 minutes between rounds Wednesday For Time Row 1,000 Meters Then, 5 Rounds 5 Push Press (115/75) 10    Strict Pull-ups Then, Row 1,000 Meters Thursday Strength Back Squat 4 x 8 reps As Heavy As Possible Rest 30 Seconds between sets WOD 5 Rounds For Time 10 Wall Balls (20/14) 10 Burpees Friday Strength Bench Press 4 x 8 reps As Heavy As Possible Rest 30 seconds between sets WOD For Time 15-12-9-6-3 Ring Dips 6-12-18-24-30 Box Step-ups (20/20) Saturday 3 rounds - 45 second work/15 seconds rest  For Max Reps Of Each Movement Russian KB Swings KB Clean & Jerk (R) KB Clean & Jerk (L) Goblet Squat Sit-ups (feet anchored by KB) Rest 60 Seconds Between Rounds

  4/21-4/27 Monday Dead-lift 4 x 6 reps As Heavy As Possible Rest 60 seconds between sets WOD 7 Rounds For Time 7 Chest To Bar Pull-ups 7 Box Jumps (24/20) 7 Toes To Bar Tuesday  10 minutes to establish a 1 RM Hang Power Snatch 4 Rounds for Time 15 Ring Dips Row 15 Calories Wednesday Back Squat 4 x 8 reps As Heavy As Possible Rest 60 seconds between sets WOD For Time Run 200 Meters 15 Thrusters (95/65) 15 Pull-ups Run 200 Meters 12 Thrusters 12 Pull-ups Run 200 Meters 9 Thrusters 9 Pull-ups Thursday Bench Press 4 x 8 reps As Heavy As Possible Rest 60 seconds between sets WOD Tabata Air Bike, Max Calories Rest 1 minute  Tabata Dead-lift (135/95) Perform all 8 intervals of biking, rest 1 minute, then perform all 8 intervals of dead-lift Friday WOD 1 Every 2 minutes for 14 minutes 4 Front Squats (135/95) 5 Lateral Burpees Over the Barbell WOD 2 3 Rounds 20 Front Plank KB Cross Body Drag 10R/10L KB 1/4 Turkish Get-up 10R/10L KB Cross Body Chop 20 KB Dead Bug Bicycle Saturday 5 minute AMREP

4/14-4/20 Monday Strength: Bench Press 4x8 reps As Heavy As Possible  Rest 90 seconds between sets WOD 7 minute AMRAP 5 Deadlifts (255/165) Air Bike 10/8 Calories Tuesday Strength Back Squat 4 x 8 reps As Heavy As Possible Rest 90 seconds between sets WOD 10 minute ascending AMREP  5-10-15-20-25-30…. Double-unders Air Squats Wednesday  4 Rounds For Time Run 400 Meters 10 Power Cleans (135/95) 10 Ring Dips 10 Push Jerks (135/95) Thursday Strength Deadlift  4 x 6 reps As Heavy As Possible Rest 90 seconds between sets WOD 30-25-20-15 Calorie Row Sit-ups Wall Balls (20/14) Friday WOD 1 Every 90 seconds for 15 minutes (10 sets) 6 Russian KB Swings 3R/3L KB Cleans 6 KB Thrusters Men 55lbs/Women 35lbs WOD 2 For Time 10 minute AMRAP 100 Single-unders 10 2-push-up Burpees Saturday ‘Pump You Up 2’ 4 Rounds of 45 Seconds Work/15 Seconds Rest For Max Reps At Each Station Bench Press (135/85) Supine Ring Rows Back Squat (155/105) Barbell Curls (70/45) Barbell Skull Crushers (60/40) AbMat Sit-ups Re