Catalyst Strength & Conditioning

12/14-12/20 Monday KB Complex Every 2 1/2 minutes 5 rounds  1 set = 5 Rows R 5 Cleans R 5 Thrusters R 5 Rows L 5 Cleans L 5 Thrusters L WOD 2 3 Rounds 20 Front Plank Cross Body KB Drags 10 1/2 Kneeling KB Windmill 20 Dead Bug Bicycle  10 1/2 Kneeling KB Windmill Tuesday Strict Pull-ups  3 x Max Reps WOD 12 Minute AMRAP 30 Double-unders 15 Shoulder To Overhead (95/65) 5 Burpee Box Jumps (24/20) Wednesday For Time On Each Row Row 250 Meters Rest 30 seconds Row 500 Meters Rest 1:30 minutes  Row 750 Meters Rest 2 minutes Row 1000 meters Rest 4 minutes  Row 2000 meters Thursday 10 Rounds For Time 6 Russian KB Swings  4 Alternating KB Squat Cleans 6 Alternating KB Goblet Reverse Lunges  4 Alternating KB Snatches 6 KB Crush Push-ups  Friday 20 minute AMRAP 5 Thrusters (95/65) 10 Hang Power Cleans (95/65) 15 Toes To Bar 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 Calori...

12/7-12/13 Monday Front Squat 3 reps @ 70% 2 reps @ 80% 1 reps @ 90% 2 reps @ 80% 3 reps @ 70% WOD 3 Rounds For Time: Row 250 Meters 15 Toes to Bar 10 Power Cleans (135/95lbs) Tuesday 20 minute AMRAP Air Bike 15/12 Calories 10 Ring Dips 5 Burpee Box Jump Overs (24/20) 10 Pull-ups Wednesday  4 Rounds For Time 12 Bench Press (155/105) 12 Kettlebell Swing Squat Cleans-6 right arm/6 left arm(55/35) 30 Double-unders Thursday 4 Rounds For Time Row 300 Meters 12 Sandbag Cleans (men 70-80lb sandbag/women 40-50lb sandbag) 100 Meter Suitcase Carry (switch hands at 50 meters) (70/55) Friday 20 minute AMRAP 5 Hang Power Snatch (95/65) 7 Toes To Bar 9 Lateral Burpees Over Barbell Saturday 30 minute AMRAP 5 Handstand Push-ups  10 Pull-ups 15 Russian KB Swings (70/55) 20 Box Step-ups (20/20)

11/30-12/6 Monday 6 Rounds For Time 4 Chest To Bar Pull-ups  8 Burpee Box Jump Overs (24/20) 12 DB Front Rack Lunges (pick weight) Tuesday Air Bike 1000 Meters Then, 100 American Kettlebell Swings* (55/65) *After every 20 swings do 50 jump rope singles Then, Air Bike 1000 Meters Wednesday Every 1:30 For 9 minutes 2 Power Cleans + 2 Hang Power Cleans + 1 Jerk @ 70% of 1RM Every 2 minutes for 8 minutes 10 Front Squats (95/65) 10 Burpees Max Rep Ring Dips Thursday 4 Rounds For Time Row 25 Calories 20 Push Balls (20/14) 15 Med Ball Sit-ups (20/14) Friday Bench Press 5 x 5 reps @ 80% of 1 RM WOD 3 Rounds For Time 3 Wall Walks 15 V-ups 45 Jump Rope Singles Saturday 5 Rounds For Time  Row 15 Calories 10 KB Squat Clean Thrusters 20 Russian KB Swings 10 KB Crush Push-ups Men 70lbs/women 55lbs

11/23-11/29 Monday 2 Rounds for time of: 30 Med Ball Cleans (20/14) 15 Dumbbell Push Press (pick weight) 15 Feet elevated Ring Rows Rest 5 min, then... 2 Rounds for time of: 30 Wall Ball Shots, 20/14 15 Burpees 15 Pull-ups (scaled: use a band) Tuesday 3 Rounds 12 Incline DB Bench Press (as heavy as possible) 24 Alternating Goblet Reverse Lunges (pick weight)) 12 Chin-ups 12 Jack Knife Sit-ups 12 Hip Extension  24 DB Cross Body Hammer Curls (12 each arm)(pick weight) 12 Triceps Push Down (55-75/30-50) Wednesday 20 minute ascending AMRAP/Rep 3-6-9-12-15-18-21… Thrusters (75/55) Pull-ups Box Jumps(24/20) Thursday For Time  15-12-9-6 Bench Press (155/105) 15-12–9-6 Power Clean (135/95) 30 Double-unders or 60 singles Friday 3 Rounds For Time Row 500 meters 30 Russian KB Swings (55/35) 20 Ring Push-ups 15 Medicine Ball Sit-ups (20/14) Saturday 20 minute AMRAP 10 Push Presses (95/65) 10 Box Step-ups (20/20) 10 Pull-ups