Catalyst Strength & Conditioning

10/27-11/2 *Reminder the Monday 10/28 6:20p class has been Cancelled. Please sign up for the 5:15p class. Monday 20 minuntes Pyramid Barbell Shoulder Press 5 reps each set.    Start with a 45/35 lbs barbell, increase weight on each set by 10 lbs until failure. Then, go back down to an empty barbell WOD 4 Rounds  10 Hang Power Snatch (95/65) 5 Burpees 10 Ring Dips Tuesday DB/KB Walking Lunges 5 x 24 steps Increase weight on each set WOD Five 3 minute rounds Run 400 M Max Rep Deadlifts (225/155) Wednesday Strict Pull-ups 6 x Max Reps WOD 3 Rounds For Time 20 American KB Swings (55/35) 20 Box Step-ups (20/20) Thursday Back Squat 4 x 10 reps Increase weight on each set WOD 4 Rounds For Time 50 Double-unders 10 Strict Handstand Push-ups  15 Knees To Elbows Friday Bench Press 5 x 10 reps Increase weight on each set WOD 30 Clean & Jerks (135/95) Saturday 3 Rounds For Time Row 30 Calories 30 Wall Balls (20/14) Run 400 Meters

10/20-10/26 Monday 10 minutes Pyramid Shoulder Press 5 reps with 45/35 lbs bar increase weight 5 lbs until failure WOD 4 Rounds For Time Row 15 Calories 10 Hang Squat Cleans (95/65) 10 Ring Dips Tuesday DB/KB Walking Lunges 5 x 20 steps Increase weight on each set WOD 3 Rounds For Time Run 200 Meters 10 Burpees 15 Kettlebell Swings (55/35) 20 Jack Knife Sit-ups  Wednesday  Strict Pull-ups  5 x Max Rep WOD Death By Dead-lift (225/155) Minute 1 - 1 Dead-lift Minute 2 - 2 Dead-lifts Minute 3 - 3 Dead-Lifts Continue until failure Thursday Back Squat 3 x 10 reps  As Heavy As Possible On Each Set WOD 5 Rounds For Time 15 Wall Balls (20/14) 15 AbMat Sit-ups  Friday Bench Press 4 x 10 reps As Heavy As Possible On Each Set WOD 3 Rounds For Time Run 200 Meters 10 Shoulders To Overhead (135/95) 10 Supine Ring Rows Saturday Row 1000 Meters Then, 3 Rounds 20 Box Jumps (24/20) 15 Hang Power Snatches (95/65) Then, Row 1000 Meters

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