Catalyst Strength & Conditioning

7/28 - 8/3 Monday 15 minutes to establish a 1RM Clean & Jerk WOD For Time 10-8-6-4-2 Wall Balls (20/14) 2 Push-up Burpees Tuesday Back Squat 5 x 8 reps @ 70% of 1 RM WOD 5 Rounds (15 minutes) 30 seconds: Front Plank Rest 15 seconds 30 seconds: Side Plank Rest 15 seconds 30 seconds KB Dead Bug Bicycles Rest 15 seconds 30 seconds: Side Plank Rest 15 Seconds Wednesday 4 Rounds For Time Run 200 Meters 12 Pull-ups 8 Push Press (115/75) 12 Toes To Bar Thursday Deadlift  8 x 5 reps @70% of 1RM WOD 3 Rounds For Time Row 250 Meters 25 Push-ups Friday 4 Rounds  20 Russian KB Swings 15 Goblet Squats 10 Alternating KB Swing Snatch Saturday 7 Rounds For Time 7 Hang Squat Clean Thrusters (95/65) 7 Burpee Pull-ups Run 100 Meters

  7/21-7/27 Monday 5 Rounds 12 Deadlifts (225/155)* 10 Pull-ups 8 Front Squats (135/95)* Rest 60 seconds between sets *Use the same barbell and change out weights. Tuesday For Time Row 500 Meters Then, 4 Rounds 35 Double-unders 15 DB Push Press (pick weight) 12 Toes To Bar Then, Row 500 Meters Wednesday Bench Press 5 x 8 reps @ 70% of 1RM Rest 90 seconds between sets WOD For Time Run 200 Meters 50 Walking Lunges 50 Ring Dips 50 Walking Lunges Run 200 Meters Thursday 20 minute AMRAP 5 Weighted Pull-ups (35/20) 10 Feet Elevated Push-ups (30”/24”) 15 Goblet Squats (55/35) Friday For Time 25-20-15-10 Calorie Row 50-40-30-20 Double-unders Saturday For Time 3 Rounds 5 Squat Cleans (95/65) 5 Pull-ups Run 100 Meters 2 Rounds 10 Squat Cleans 10 Pull-ups Run 200 Meters 1 Round 15 Squat Cleans 15 Pull-ups Run 400 Meters

  7/14- 7/20 Monday Back Squat 5 reps @ 75% 5 reps @ 83% 3 reps @ 87% 2 Reps @ 93% 1 Rep @ 100% 1 Rep @ new Max  Rest 2 minutes between sets WOD 9 minute AMRAP 5 Strict Pull-ups 7 Shoulder Press (75/55) 9 Sumo Deadlifts (75/55)   Tuesday Bench Press 5 reps @ 75% 5 reps @ 83% 3 reps @ 87% 2 Reps @ 93% 1 Rep @ 100% 1 Rep @ new Max Rest 2 minutes between sets WOD Row 100 Calories Wednesday Front Squat 10 Reps @ 60% + 5lbs 8 Reps @ 70% + 5lbs 5 Reps @ 80% + 5lbs 3 Reps @ 90% + 5lbs Rest 90 - 120 seconds between sets WOD 9 minute AMRAP/AMREP 3-6-9-12-15-18-21…. Hang Power Snatches Pull-ups Thursday Dead-lift 5 reps @ 75% 5 reps @ 83% 3 reps @ 87% 2 Reps @ 93% 1 Rep @ 100% 1 Rep @ new Max Rest 90-120 seconds between sets WOD 3 Rounds For Time 15 DB Floor Press* 12 Ring Dips 9 DB Hang Squat Cleans* 35 Double-unders *Pick weight. Use the same pair of DBs for both the floor press and squat cleans Friday Seated Shoulder Press 5 x 8 reps Go heavy enough that you can get all reps + 2 reps in reser

  7/7- 7/13 Monday Bench Press 8 reps @ 75% 5 reps @ 83% 3 reps @ 87% 2 Reps @ 93% 1 Rep @ 100% Rest 90 - 120 seconds between sets WOD 4 Rounds For Time 15 Russian KB Swings 10 KB Crush Push-ups 5R/5L KB Hang Swing Snatch Men 55lb KB/35lb KB Tuesday  Front Squat 10 Reps @ 60% 8 Reps @ 70% 5 Reps @ 80% 3 Reps @ 90% Rest 90 - 120 seconds between sets WOD For Time Row 100 Calories Wednesday  Dead-lift 8 reps @ 75% 5 reps @ 83% 3 reps @ 87% 2 Reps @ 93% 1 Rep @ 100% Rest 90-120 seconds between sets WOD 3 Rounds For Time Run 200 Meters 15 Hang Power Clean & Jerks (95/65) 15 Ring Dips Thursday  Incline DB Bench Press 5 x 8 reps Go heavy enough that you can get all reps + 2 reps in reserve Rest 60-90 seconds between sets WOD 10-9-8-7-6-5-4-3-2-1 Deficit Push-ups Chin-ups 20-18-16-14-12-10-8-6-4-2 Sit-up Twists Friday Back Squat 8 reps @ 75% 5 reps @ 83% 3 reps @ 87% 2 Reps @ 93% 1 Rep @ 100% Rest 90-120 seconds between sets WOD 4 Rounds For Time Run 100 Meters 10 Russian KB Swings (70/55)