Catalyst Strength & Conditioning

11/10-11/16 Monday 20 minutes to establish a 5RM Shoulder Press WOD For Time 100 Burpees Tuesday DB/KB Walking Lunges 5 x 12 reps (35’s/25’s) WOD 3 Rounds For Time Row 500 Meters 30 Push-ups  Wednesday Strict Pull-ups  3 x Max Reps WOD 12 Minute AMRAP 30 Double-unders 20 Shoulder To Overhead (95/65) 15 Box Jumps (24/20) Thursday Back Squat 3 x 10 reps @60% WOD Death By Dead-lift + Handstand Push-up Minute 1: 1 Dead-lift (225/155) + 1 Handstand Push-up Minute 2: 2 Dead-lifts + 2 Handstand Push-ups Minute 3: 3 Dead-lifts + 3 Handstand Push-ups  Increase by 1 rep until you can no longer keep up Friday Bench Press 3 x 10 reps @60% WOD 8 Rounds Tabata Push-ups Tabata Sit-ups Tabata Box Jumps (24/20) Saturday Row 500 Meters 10 Rounds Right Arm: 3 KB Swing Cleans 3 KB Push Presses 3 KB Front Rack Squats Left Arm: 3 KB Swing Cleans 3 KB Push Presses 3 KB Front Rack Squats Row 500 Meters Pick KB weight

11/3-11/9 Monday Shoulder Press 7 x 5 reps As Heavy As Possible WOD For Time 30 Power Snatches @ 75% of 1 RM Tuesday DB/KB Walking Lunges 5 x 28 steps Increase weight on each set WOD 10 Rounds For Time 10 Wall Balls (20/14) 10 AbMat Sit-ups  Wednesday Strict Pull-ups 7 x Max Reps WOD 3 Rounds For Time Row 500 Meters 15 Hang Power Cleans (115/75) Thursday Back Squat 5 x 10 reps Increase weight on each set WOD 3 Rounds For Time Run 400 Meters 15 Sumo Deadlifts (185/125) Friday Bench Press 6 x 10 reps WOD 5 Rounds For Time Row 10 Calories 10 Thrusters (75/45) 5 Strict Pull-ups Saturday For Time Run 100 Meters 3 Clean & Jerks (135/95) 3 Box Jumps (24/20) Run 100 Meters 6 Clean & Jerks 6 Box Jumps Run 100 Meters 9 Clean & Jerks 9 Box Jumps Run 100 Meters 12 Clean & Jerks 12 Box Jumps Run 100 Meters 15 Clean & Jerks 15 Box Jumps