Catalyst Strength & Conditioning

6/21-6/27 Monday 10 Rounds 8 Russian Kettlebell Swings  8R/8L Kettlebell Swing Clean & Push Press 8R/8L Alternating Kettlebell Goblet Lunge 8 Kettlebell Crush Push-ups Rest 60 seconds between rounds Tuesday 10 minute EMOM 1 Hang Power Snatch + 1 Power Snatch + 2 Snatch Balance WOD 9 minute AMRAP/REP 3-6-9-12-15-18-21… Overhead Squats (95/65) Pull-ups Wednesday  3 rounds Bench Press 12 reps @ 70% of 1RM Pendlay Row 12 reps @ 65% of Power Clean 1RM 12 DB Goblet Squats (70/50) 20 Elevated Glute Bridge(hold for 3 count on each rep) Max Rep DB Curl to Overhead Press (pick weight) Max Rep Banded Triceps Push Down 20 AbMat Sit-ups 20 Hanging Diagonal Knee Raise Thursday  10 minute EMOM 1 Hang Power Clean + 1 Power Clean + 2 Jerks Use the same weight for all 10 sets WOD For Time Row 15/12 Calories 21 Wall Balls (20/14) Row 15/12 Calories 15 Wall Balls Row 15/12 Calories 9 Wall Balls Row 15/12 Calories 6 Wall Balls  Friday  3 Rounds For Time Air Bike 21 Calories...

6/14-6/20 Monday Every 2 minutes for 20 minutes 2 Power Cleans + 1 Push Jerk Increase weight on each set WOD For Time Row 2000 Meters Tuesday Air Bike 1000 Meters Then, 10-9-8-7-6-5-4-3-2-1 Incline DB Bench Press (pick weight) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps (24/20) Then, Air Bike 1000 Meters Wednesday Every 2 Minutes for 20 minutes 2 Power Snatches + 1 Overhead Squat Increase weight on each set WOD 7 minute AMRAP/REP 3 Thrusters (95/65) 3 Toes To Bar 6 Thrusters 6 Toes To Bar 9 Thrusters 9 Toes To Bar Add 3 reps to each exercise on each round until time expires Thursday 20 Minute AMRAP 7 Strict Chin-ups 14 Medicine Ball Cleans (20/14) 21 Medicine Ball Sit-ups (20/14) Friday Front Squat 5 x 3 reps Increase weight on each set WOD 3 Rounds For Time 10 Burpees 15 Ring Dips 20 American KB Swings (55/35)20 Saturday 10 Rounds For Time 7 Hang Squat Cleans (105/70) 10 Feet Elevated Ring Rows 20 Double-unders

6/7-6/13 Monday Every minute on the minute for 12 minutes Squat Snatch + Power Snatch WOD 3 Rounds For Time 50 Double-unders 15 Shoulder-to-Overheads, 95/65 lbs 15 Toes-to-bars Tuesday 4 Rounds For Time 10 Back Squats (185/125) 20 Push-ups Run 200 Meters Wednesday Every minute on the minute for 12 minutes Power Clean + Hang Squat Clean WOD 3 Rounds For Time 5 Wall Walks 10 Deadlifts (225/155) Row 15 Calories Thursday 3 RoundsFor Time 15 Russian KB Swings 50 ft KB Front Rack Walking Lunge* 15 Single KB Thruster 50 ft KB Overhead Walking Lunge * Men 55/Women 35 *switch hands at 25 feet Friday 5 cycles - 3 minute AMRAPs 3 Power Cleans (175/115) 10 Ring Push-ups Run 100 Meters Rest 1 minute between each cycle For each cycle, restart the AMRAP Saturday For Time Row 1000 Meters Then, 4 Rounds 20 Russian KB Swings 15 Goblet Squats 5R/5 KB Clean & Press 10 Strict Pull-ups  Then, Row 1000 Meters Men 55lb KB/Women 35lb KB

5/31-6/6 Monday Every 2 minutes for 20 minutes  3 Power Cleans Increase weight on each set WOD 7 minute AMRAP 7 Russian KB Swings (70/55) 7 KB Goblet Squats (70/55) 7 Strict Ring Dips Tuesday 5 Rounds For Time 8 Overhead Squats (95/65) 12 Chest-to-bar Pull-ups 8 Burpee Box Jumps (24/20) Wednesday 10-9-8-7-6-5-4-3-2-1 Dead-Lift (205/125) scaled (185/105) DB Floor Press (pick weight) Power Clean (135/95) scaled (115/75) Thursday For time: 3 rounds 7 Hang Power Snatches (95/65) 10 Sit-ups -- then -- 100 Double Unders -- then -- 3 rounds 7 Hang Squat Snatches (95/65) 10 Toes-to-bars Friday 30-20-10 Rep rounds for time Calorie Row Wall Balls (20/14) Burpees Saturday 20 minute AMRAP 10 Push press (115/85) 10 Kettlebell Swings (55/35) 10 Box jumps (24/20)