Catalyst Strength & Conditioning

12/29-1/4 Monday 5 Rounds For Time  15 Russian KB Swings 5R/5L KB Swing Clean-Reverse Lunge-Overhead Press 10 KB Goblet Squats 10 KB Crush Push-ups 20 Overhead KB Sit-ups Tuesday 5 Rounds For Time Row 15/12 Calories 15 Air Squats 10 Strict Pull-ups 15 Push-ups 20 Hanging Knee Raise Rest 2 minutes between rounds Wednesday  3 Rounds For Max Reps At Each Station 1 minute: Incline DB Bench Press (50’s/35’s) 1 Minute: Ring Rows 1 Minute: Russian KB Swings (55/35) 1 Minute: Air Bike, Calories Rest 1 minute between Rounds  Thursday Back Squat 10-8-6-4-2 Increase weight on each set WOD  For Time Row 2000 Meters Friday 3-6-9-12-15 Thrusters (95/65) 15-12-9-6-3 Pull-ups Saturday 3 Rounds For Time Row 500 Meters 15 Deadlifts (185/115) 10 Burpee Box Jumps 

12/22-12/28 Monday Strength: 15 minutes to establish a 1RM Thruster WOD: Five rounds for time: Row 250 Meters 10 Thrusters @60% of 1RM Tuesday 12 Days Of Christmas: 1 Run 100 Meters 2 Skin The Cats (rings) 3 Wall Climbs 4 Alternating Pistols 5 Toes To Bar 6 Medicine Ball Cleans (20/14) 7 Box Jumps (24/20) 8 KB Snatches (55/35) 9 Handstand Push-ups 10 Chest To Bar Pull-ups 11 Wall Balls (men 20lbs/women 14lbs) 12 Burpee Broad Jumps, 4ft minimum Wednesday  Christmas Day Closed Thursday 4 Rounds For Time Row 30 Calories 60 Double-unders 30 Burpees Friday Strength: 15 minutes to establish a 1RM Clean WOD: 21-15-9 rep rounds for time: Clean (power or squat) @ 60% of 1RM Box Jump Overs (men 24 inch/women 20 inch) Wall Balls (men 20lbs/women 14lbs) Saturday: 5 Rounds For Time 100 Single-unders 20 Knees To Elbows 100 Ft OverHead Walking Lunges (45/25 plate overhead)

  12/15-12/21 Monday: Strength: 15 minutes to establish a 1RM Dead-lift WOD: 4 Rounds 1 minute: Air Bike, Max Calories Rest 15 seconds 1 minute: Max Rep Wall Balls (20/14) Rest 15 Seconds Tuesday: WOD 1: 2 Rounds For Max Reps 2 minutes: Clean & Jerk (135/95) 2 minutes of rowing 2 minutes of burpees WOD 2: 4 rounds of 30 seconds on/10 seconds off of: Front Plank Side Plank (right side) Hollow Hold Side Plank (left side) Wednesday: 21-15-9-3 rep rounds for time: Overhead Squat (95/65) Chest to Bar Pull-up Thursday: 21-15-9 rep rounds for time: Power Clean (135/95) Ring Dips Air Bike    (Calories) Friday: Strength: Close Grip Bench Press 5 x 3reps @ 85% of 1 RM WOD: 2 Rounds For Time Run 200 Meters 15 Burpee Box Jump Overs (24/20) Run 200 Meters 30 Wall Balls (20/14) Saturday: Mark P’s 60th B’Day WOD Buy In: 60 Double-unders (150 single) 2 Rounds: 12 Power Cleans (185/115) 21 Box Jumps (30/24) 19 Dead-lifts (275/165) Cash out: Row 64 Calories Then, Rest 5 minutes, 3 minu...

  12/8-12/14 Monday: Barbell Complex Seven rounds for loads of: 2 Dead-Lifts 2 Squat Cleans 2 Front Squats 2 Shoulder Presses 2 Push Press 2 Push Jerks 2 Back Squats 2 Overhead Squats Rest 2 minutes between rounds. Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round. Tuesday: Strength: Hang Power Clean 5 x 3 reps @ 80% of 1RM WOD 12 minute AMRAP 100 Double unders 50 Air Squats 40 Burpees 30 Wall Balls (20/14) 20 Toes To Bar 10 Strict Handstand Push-ups 5 Ring Muscle ups Wednesday: Strength: Back Squat 5 reps @ 65%,70%,75%,80%,85% WOD: For time: 7 rounds of: 6 Chest To Bar Pull-ups 6 Squat Cleans (155/105) 6 Box Jumps (30/24) Thursday: Strength: Shoulder Press 3 reps @ 65%,70%,75%,80%,85% of 1RM WOD: For Time 50 Devils Presses (pick weight) Friday: Strength: Pause Front Squats 5 x 3 reps @ 75% of 1RM WOD: 21-15-9 rep rounds for time: Sumo Dead...

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters