Catalyst Strength & Conditioning

  7/5 - 7/11 Monday: 4 Rounds For Time 9 Dead-lifts (225/155) 15 Wall Balls (20/14) 21 Calorie Row Tuesday: Strength: 5 x Max Rep Strict Pull-ups Rest 60 seconds WOD: Three Rounds For Time: 30 Kettlebell Swing (55/35) Bear Crawl, 50 feet 30 AbMat Sit-ups Bear Crawl, 50 feet Wednesday: 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. Thursday: For Time: Row 5K Then, 'Plank You Very Much' Three rounds, 60 seconds in each position. Front Plank Side Plank Hollow Hold Side Plank Friday: Strength: 15 minutes to establish a 1RM Close Grip Bench Press WOD: For Time: 250 single-unders Each time you break, perform 10 push-ups and 5 strict chin-ups Saturd...

6/28-7/4 Monday 4 Rounds For Time 50 Double-unders 12 Front Rack Barbell Lunges (95/65)  12 Ring Dips Tuesday Every 8 minutes, for 32 minutes (4 sets): Row 500 Meters 16 Burpee Box Step-Overs (24/20) 20 Russian Kettlebell Swings (55/35) Row 500 Meters Wednesday 20 minutes to establish a 1 RM Squat Snatch WOD 12 minute AMRAP/Rep 3 Squat Snatches (60% of today’s 1 RM) 3 Toes To Bar 6 Squat Snatches 6 Toes To Bar 9 Squat Snatches 9 Toes To Bar 12 Squat Snatches 12 Toes To Bar Keep adding 3 reps to each round until time expires. Thursday 3 Rounds For Time Row 500 Meters 50 Double-unders  50 Push-ups Friday 20 Minute AMRAP 10 Goblet Squats (55/35) 8 Handstand Push-ups 6 Hang Power Cleans (135/95) Saturday 4 Rounds For Time 7 Push Press (115/75) 17 Burpees 76 Single-unders 

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...