Catalyst Strength & Conditioning

2/23-3/1 Monday Strength Every 90 seconds for 15 minutes (10 sets) 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats Increase weight on each set if you are able. WOD  21-15-9 Rep Rounds For Time Medicine Ball Cleans (20/14) Ring Dips Tuesday 3 Rounds, 1 minute at each station for max reps  Air Bike, Calories Push-ups Box Jumps (24/20) Strict Pull-ups Sit-ups Rest 1 minute Wednesday 4 Rounds For Time Row 10 Calories 15 Thrusters (95/65) 20 Russian Kettlebell Swings (55/35) Thursday Strength Every 90 seconds for 15 minutes (10 sets) 1 Power Clean + 1 Hang Squat Clean + 2 Jerks Increase weight on each set if you are able. WOD 3 Rounds For Time Air Bike 20/15 Calories 12 1 push-up Renegade Rows (pick weight) 6 Alternating Kettlebell Cleans (70/55) 12 Knees To Elbows Friday 50-40-30-20-10 Double-unders 15-12-9-6-3 Dumbbell Dead-lifts (pick weight) 15-12-9-6-3 Burpee Pull-ups Saturday  3 Rounds For Time 100 Ft Walking Lunge 20 Box Step-ups (20 inch box) 20 Wall Balls (20...

 The 5:15p and 6:20p classes are cancelled for this evening.

2/16-2/22 Monday 5 Rounds For Time 15 American Kettlebell Swings (55/35) 10 Pull-ups 50 Single-unders Tuesday 3 Rounds 12 Bench Press 12R/12L Bulgarian Split Squat-Single DB 12 Pendlay Rows 24 Floor Wipers 12 Ring Dips 21’s DB Curls Wednesday  3 Rounds for max reps at each station 1 minute: Air Bike, Calories 1 minute: Handstand Push-ups  1 minute: Box Jumps (24/20) 1 minute: Hang Power Cleans (95/65) 1 minute: Burpees Rest 2 minutes Thursday Deadlift  5 x 5 reps Increase weight on each set WOD 3 Rounds For Time 50 ft Kettlebell Front Rack Walking Lunge (55/35) switch hands at 25 feet 15 Supine Ring Rows Friday 20 minute AMRAP Row 20 Calories  20 Push-ups 10 Toes To Bar Saturday 4 Rounds For Time 20 Alternating Dumbbell Snatch 10 Burpee Box Jumps (24/20) 5 Bar Muscle-ups

Evening classes are a go.   11:20a all roads are drivable, albeit some are better than others. Country Club north of 6th street is mostly ice packed. The Stillwater Creek bridge and the intersection at McElroy have been sanded and salted somewhat. Territory Lane is ice covered (a little slushy) but drivable. Just remember to go slow especially when leaving and stopping at the stop sign. You don't want to go sliding onto Country Club Rd. The parking lot is covered in pellets of ice so theres traction, just drive slowly. Hopefully road conditions will improve throughout the day

 I am canceling this morning’s class. It’s an ice skating rink outside. Check the Facebook members only page for updates about the evening classes.

2/9-2/15 Monday 10 minute EMOM  1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat WOD For Time Row 500 Meters 30 Russian Kettlebell Swings (55/35) 15 Strict Pull-Ups 30 Russian Kettlebell Swings Row 500 Meters Tuesday 3 Rounds of 45 seconds work/15 seconds rest for max reps at each station Battle Rope Slams Wall Balls (20/14) Push-ups Lateral Box Shuffle (6 inch) Supine Ring Rows Rest Wednesday 12-10-8-6 DB Bench Press  Back Squats @ 60% Strict Chin-ups 24-20-16-12 Box Step-ups (20/20) 24-20-16-12 KB Gorilla Rows 12-10-8-6 Lying DB Skull Crusher 24-20-16-12 Jack Knife Sit-ups Bumper Plate Russian Twist (15/10) Thursday 10 minute EMOM 1 Hang Power Clean + 1 Power Clean + 1 Jerk WOD 10 minute AMRAP 3 Wall Walks 30 Double-unders Friday 20 Minute AMRAP 15 Air Squats 5 Ring Muscle-ups 10 DB Hang Power Cleans (pick weight) Saturday Row 50 Calories Then, 10 Rounds 3 Chest To Bar Pull-ups 6 Pike Push-ups 9 Medicine Ball Cleans (20/14) Then, Row 50 Calories

2/2 - 2/8 Monday 5 - 3 minute AMRAPS  7 Dead-lifts 5 Hang Power Cleans 3 Push Jerks Rest 1 minute between AMRAPS Tuesday 3 Rounds For Time 10 Back Squat (135/95) From the floor 15 Ring Push-ups Row 20 Calories Wednesday 20 minute AMRAP 15 Russian KB Swings  12 Alternating KB Goblet Reverse Lunges 9 Pull-ups Thursday 12-10-8-6 Incline DB Bench Press Front Squat @ 60% DB Curls Ring Dips 24-20-16-12 Hip Extension Hanging Knee Raises  KB Cross Body Chop  Friday 5 Rounds For Time 7 KB Swing Clean to Overhead Press 7 KB Swing Clean to Overhead Press 7 Strict Pull-ups 21 Double unders Saturday 4 Rounds For Time Run 200 Meters 2 Rope Climbs 15 Deficit Push-ups (4 inch/2 inch)45lb bumper/25lb bumper