Catalyst Strength & Conditioning

8/25-8/31 Monday For Time 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (55/35) Toes To Bar Row 10 Calories Tuesday 5 - 3 minute AMRAPS  3 Chest To Bar Pull-ups 6 DB Push Press (pick weight) 9 Box Jumps (24/20) Rest 1 minute between AMRAPS  Wednesday 15 minute EMOM Power Snatch + Hang Power Snatch + Overhead Squat (pick weight) WOD 3 Rounds For Time 16 Hand To Hand KB Swing 8 KB Front Rack Reverse Lunge (right leg) 8 KB Front Rack Reverse Lunge (left leg) 8 Offset Push-ups (right hand on KB) 8 Offset Push-ups (left hand on KB) Thursday For Time Run 400 Meters Then, 4 Rounds For Time 10 Thrusters (95/65) 15 Ring Push-ups  Then, Run 400 Meters Friday 20 minute AMRAP 6 Deadlifts (225/155) 8 Pull-ups 10 Lateral Burpees Over Barbell Saturday 3 Rounds For Time 100 Meter KB Suitcase Carry (55/35) switch hands at 50 meters 20 Back Squats (135/95) 15 Toes To Bar

  8/18-8/24 Monday 4 Rounds For Time  Row 250 Meters 3 rounds 5 Pull-ups 10 Push-ups  15 Air Squats  Tuesday 15 Minute EMOM Power Clean + Hang Squat Clean + Jerk (65% of 1RM clean & jerk) WOD 3 Rounds For Time Run 200 Meters 15 Russian KB Swings (55/35) 15 Wall Balls (20/14) Wednesday 5 Rounds For Time 100 Meter DB Farmers Carry (pick weight) 10 Burpee Box Jumps (24/20) 5 Wall Walks Thursday 4 Rounds For Time 15 Incline DB Bench Press 8R/8L KB Cleans (55/35) 15 KB Goblet Squats (55/35) 20 Sit-ups (feet anchored with KB) Friday 20 minute AMRAP 8 Chest To Bar Pull-ups KB Front Rack Walking Lunge,40 Ft (switch hands at 20 ft) (55/35) 16 Hand Release Push-ups Saturday 5 Rounds For Time Row 15/12 Calories  9 Hang Power Snatch (95/65) 15 Wall Balls (20/14)

  8/11-8/17 Monday Weighted Pull-ups 15 minutes to establish a 1RM Weighted Pull-up Or Tempo Pull-ups 5 x 4 reps (3-3-3) If you are unable to do a pull-up, then perform 5 sets of 4 eccentric pull-ups WOD 10-8-6-4-2 reps  Devil’s Press (pick weight) 30-25-20-15-10 reps  AbMat Sit-ups  Tuesday Row 1000 Meters Then, 100 Air Squats 75 Push-ups 50 Box Step-ups (20/20) 25 Ring Dips Then, Row 1000 Meters Wednesday Deadlift 5 x 5 reps @ 85% WOD Max Rep Double-unders or Single-unders in 2 minutes Rest 2 minutes Max Rep Double-unders or Single-unders in 2 minutes Thursday For Time 100 Strict Pull-ups* *Run 100 meters each time you drop from the bar For Time 100 Push-ups* *Run 100 meters each time you break Friday For Time 3 Rounds 12 Back Squats (body weight) 12 Seated DB Shoulder Press (pick weight) Rest 2 minutes between rounds Saturday 30-25-20-15-10 Russian KB Swings (55/35) Burpees AbMat Sit-ups 

  8/4-8/10 Monday Power Clean & Jerk 3 x 3 reps @ 75% 3 x 2 reps @ 85% 3 x 1 rep @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @70% Front Squat 3 x 6 reps @70% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Sumo Deadlift High Pull 6 Alternating KB Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 21-15-9 Double KB Dead-Lift (70’s/55’s) 7-5-3 Wall Walks 42-30-18 Double-unders Friday 5 Rounds For Time 8 Strict Pull-ups 40 Ft Walking Lunge 8 Toes To Bar 40 Ft Walking Lunge Saturday 2 Rounds For Time Row 1000 Meters 100 Double-unders Run 1000 Meters