Catalyst Strength & Conditioning

3/9-3/15 Monday Power Clean 7 x 3 reps Increase weight on each set Front Squat 5 x 3 reps @ 85% WOD 10 minute AMRAP 25 Double-unders 15 Push-ups 5 Chest To Bar Pull-ups Tuesday 3 Rounds For Time Row 500 Meters Rest 30 seconds 20 Russian KB Swings Rest 30 seconds 10R/10L KB Swing Clean & Press Rest 30 seconds 20 KB Goblet Squats Rest 30 seconds 20 Sit-ups (feet anchored by the KB) Rest 1 minute between rounds Wednesday Power Snatch 7 x 3 reps Increase weight on each set Snatch Balance 5 x 3 reps @ 75% of max weight on power snatch Thursday 20 minute AMRAP 10 Deadlifts (185/115) 12 Hand Release Push-ups 15 Box Jumps (24/20) Friday Shoulder Press 7 x 3 reps Increase weight on each set WOD Death By Russian KB Swing and Burpees Minute 1: 1 KB swing + 1 Burpee Minute 2 : 2 KB swings + 2 Burpees Minute 3: 3 KB swings + 3 Burpees Minute 4: 4 KB swings + 4 Burpees Keep adding one rep to each exercise until failure to complete all reps in one minute. Saturday 2 Rounds For Time Row 30 Calorie...

3/2-3/8 Monday Strength Back Squat 7-7-7 Front Squat 5-5-5 Increase weight on each set WOD 3 Rounds For Time Bike 500 Meters 10- 1 Push-up Renegade Rows (pick weight) 15 Wall Balls (20/14) Tuesday 20 minute AMRAP 100 Ft Front Rack Kettlebell Carry(55/35) switch hands at 50 ft 7 Chest To Bar Pull-ups 9 Toes To Bar Wednesday Strength Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 WOD For Time Row 2,000 Meters Thursday 3 Rounds For Time  20 Alternating KB Swing Snatch 15 KB Diamond Push-up 10R/10L 1/4 KB Turkish Get-up 10R/10L KB Front Rack Reverse Lunge Rest 2 minutes between rounds Friday Strength  Power Clean 3-3-3-3-3 WOD For Time 3 Rounds For Time 30 Air Squats 15 Seated DB Shoulder Press (pick weight) 10 Strict L-Pull-ups Saturday 3 Rounds For Time Row 500 Meters 15 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows