Catalyst Strength & Conditioning

11/24-11/30 Monday Front Squat 5-3-3-2-1-1-3 Increase weight on each set, except the last set back off 10% of heaviest weight lifted WOD 8 minute AMRAP/AMREP 3-6-9-12-15-18-21… Russia KB Swings (55/35) Burpees Tuesday For Time Row 1000 Meters Then, 4 Rounds 20 Toes To Bar 15 Power Cleans (135/95) Then, Row 1000 Meters Wednesday 3 Rounds 25 Push-ups 12R/12L Single DB Bulgarian Split Squats (pick weight) 12 Strict Pull-ups 25    Medicine Ball Sit-ups (20/14) Thursday 4 Rounds For Time Air Bike 15/12 Calories 15 Russian KB Swings (55/35) 10 Box Jumps (24/20) 15 Ring Push-ups Friday Shoulder Press 7 x 3 reps WOD 3 Rounds 20 Front Plank KB Cross Body Drag 10R/10L KB 1/4 Turkish Get-up 10R/10L KB Cross Body Chop 20 KB Dead Bug Bicycle Saturday 4 Rounds For Time Run 200 Meters 12 Hang Squat Cleans (135/95) 12 Toes To Bar

11/17-11/23 Monday Every 1:30 minutes for 12 minutes 1 Power Clean + 2 Front Squats (pick load) WOD 6 Rounds 10 Russian KB Swings (55/35) 10 Heels Elevated Air Squats (25lb bumper plate) 30 seconds Wall Sit Tuesday 10 sets of the following complex 1 Shoulder Press + 2 Push Press + 3 Push Jerk  Increase weight on each set WOD For Time Row 2000 Meters Wednesday Deadlift  5 x 5 reps increase weight on each set WOD 8 Rounds 20 seconds Max Rep Hang Power Snatch (75/55) Rest 10 Seconds 20 seconds Max Rep Knees To Elbows Rest 10 Seconds Thursday Incline DB Bench Press 4 x 12 reps Increase weight on each set WOD 12 minute AMRAP 4 Devils Press (pick weight) 7 Strict Ring Dips Friday Back Squat 5 x 5 reps Increase weight on each set WOD 4 Rounds For Time Air Bike 500 Meters 15 Russian KB Swings (70/55) 10 Pull-ups Saturday 5 Rounds For Time 100 Meter Farmers Carry (55’s/35’s) 10 Burpee Box Jumps 15 Wall Balls (20/14)

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