Catalyst Strength & Conditioning

10/13-10/19 Monday 20 minutes 5 RM Back Squat WOD 7 minute AMRAP 9 Thrusters (95/65) 9 Chest To Bar Pull-ups Tuesday Push Press 5 x 6 reps As Heavy As Possible WOD 7 Rounds For Time 7 Toes To Bar 9 Box Jumps (24/20) Wednesday Snatch 5 reps @ 70% 3 reps @ 75% 3 reps @ 80% 3 reps@ 85% Snatches are not touch-n-go. Get a good set up on each lift WOD 9 minute AMRAP 7 Deadlifts (225/155) 7 Handstand Push-ups  Thursday 3 Rounds, 2 minutes at each station Row, Calories Single-unders Air Bike, Calories Rest 2 minutes Friday Power Cleans 5 reps @ 70% 3 reps@ 75% 3 reps @ 80% 3 reps @ 85% Power Cleans are not touch-n-go. Get a good setup on each rep. WOD 8 Rounds Tabata Front Plank Tabata Side Plank Tabata Jack Knife Sit-ups Tabata Side Plank Saturday 5 Rounds For Time 10 Overhead Squats (115/75) 8 Lateral Burpees Over Barbell Run 200 Meters

10/6-10/12 Monday 10-8-6-4-2 Rep Rounds For Loads Back Squat Bench Press Pendlay Row *increase weight on each round Tuesday 20 minutes to work up to 1 RM Snatch WOD 14 minute AMRAP Row 250 Meters 14 Push-ups 7 Box Jumps (30/24) Wednesday 5 rounds 2 minute Air Bike Max Calorie Rest 2 minutes 2 minute Row Max Calories Rest 2 minutes Thursday For Loads, not for time 10-8-6-4-2 Front Squat Shoulder Press Deadlift Increase weight on each round Friday 5 Rounds For Time 16 Alternating KB Snatches (55/35) 20 Hollow Rocks Saturday 5 Rounds For Time 10 DB Bench Press (pick load) 15 Wall Balls (20/14) Run 200 Meters

10/6-10/12 Monday 10-8-6-4-2 Rep Rounds For Loads Back Squat Bench Press Pendlay Row *increase weight on each round Tuesday 20 minutes to work up to 1 RM Snatch WOD 14 minute AMRAP Row 250 Meters 14 Push-ups 7 Box Jumps (30/24) Wednesday 5 rounds 2 minute Air Bike Max Calorie Rest 2 minutes 2 minute Row Max Calories Rest 2 minutes Thursday 10-8-6-4-2 Front Squat Shoulder Press Deadlift Increase weight on each round Friday 5 Rounds For Time 12 Alternating KB Snatches (55/35) 15 Hollow Rocks Saturday 5 Rounds For Time 10 DB Bench Press (pick load) 15 Wall Balls (20/14) Run 200 Meters