Catalyst Strength & Conditioning

  9/15-9/21 Monday Row 500 Meters Then, 4 Rounds 45 Double-unders  20 Overhead Squats (75/55) 15 Push-ups Then, Row 500 Meters Tuesday Close Grip Bench Press 6 x 5 reps Increase weight    on each set WOD 9 minute AMRAP 5 Strict Pull-ups 10 Alternating DB Snatches (50/35) Wednesday 5 Rounds For Time 6 Bar Muscle-ups 12 KB Goblet Reverse Lunges (55/35) 24 Double-unders Thursday 10-9-8-7-6-5-4-3-2-1 Man Makers (pick weight) 1-2-3-4-5-6-7-8-9-10 Ring Dips Friday For Time 9 Power Cleans (165/115) 27 Wall Balls (20/14) 7 Power Cleans 21 Wall Balls  5 Power Cleans 15 Wall Balls  Saturday 25 minute AMRAP 21 Russian KB Swings 18 Alternating KB Cleans 15 Goblet Squats 12 KB Crush Push-ups Men 55lbs/women 35lbs

9/8-9/14 Monday Power Snatch + Overhead Squat  7 x 2 Reps Increase weight on each set WOD 3x 10 Strict Pull-ups 10 DB Push Press (pick weight) 20 Jack Knife Sit-ups Tuesday 12 minute EMOM 5 Russian KB Swings  5 KB Deadlift High Pull 5 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Wednesday Clean & Jerk 7 x 2 Reps Increase weight on each set Front Squat 7 x 3 Reps Increase weight on each set WOD 3 x 20 Hanging Knee Raise 30 Bumper Plate Russian Twists (15 each side)(15/10) Thursday Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Increase weight on each set Friday 20 minute AMRAP  Row 15/12 Calories  12 DB Bench Press (pick weight) 12 Supine Ring Rows Saturday  4 Rounds For Time 20 Alternating DB Snatch 20 Reverse DB Goblet Lunges Run 200 Meters

9/1 - 9/7 Monday: Row 30 Calories 21 Power Snatches (95/65) 21 Knees To Elbows Row 20 Calories 15 Power Snatches 15 Knees To Elbows Row 10 Calories  9 Power Snatches 9 Knees To Elbows Tuesday Back Squat 8 x 5 reps @ 80% of 1RM WOD For Time 45 Double-unders 20 Alternating KB Cleans (55/35) 30 Double-unders 16 Alternating KB Cleans 15 Double-unders 12 Alternating KB Cleans Wednesday For Time 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups (scale: seated barbell shoulder press) 1-2-3-4-5-6-7-8-9-10 Strict Chest To Bar Pull-ups  Thursday Front Squat 5 x 5 reps  Increase weight on each set WOD 10 Minute EMOM 3 Devils Presses Friday 20 minute AMRAP 5 Power Cleans (155/105) 7 Strict Ring Dips 9 Lateral Burpees Over Barbell Saturday Run 400 Meters 10 One Arm KB Thrusters 10 One Arm KB Thrusters 20 Pull-ups Run 400 Meters 8 One Arm KB Thrusters 8 One Arm KB Thrusters 16 Pull-ups Run 400 6 One Arm KB Thrusters 6 One Arm KB Thrusters 12 Pull-ups