Catalyst Strength & Conditioning

10/6-10/12 Monday 10-8-6-4-2 Rep Rounds For Loads Back Squat Bench Press Pendlay Row *increase weight on each round Tuesday 20 minutes to work up to 1 RM Snatch WOD 14 minute AMRAP Row 250 Meters 14 Push-ups 7 Box Jumps (30/24) Wednesday 5 rounds 2 minute Air Bike Max Calorie Rest 2 minutes 2 minute Row Max Calories Rest 2 minutes Thursday 10-8-6-4-2 Front Squat Shoulder Press Deadlift Increase weight on each round Friday 5 Rounds For Time 12 Alternating KB Snatches (55/35) 15 Hollow Rocks Saturday 5 Rounds For Time 10 DB Bench Press (pick load) 15 Wall Balls (20/14) Run 200 Meters

9/29-10/5 Monday 7 minute EMOM 3 Front Squats @ 70% of 1RM WOD 5 Rounds For Time 12 Push Jerks (95/65) 15 Pull-ups Tuesday  7 minute EMOM 3 Deadlifts @ 70% of 1RM WOD 8 minute AMRAP 8 Hang Power Snatches (95/65) 8 Burpees  Wednesday 30 minute AMRAP Row 500 Meters Run 400 Meters Thursday Weighted Ring Dips 6 x 5 reps Increase load on each set WOD 3 Rounds For Time  30 Double-unders  15 Deadlifts (185/125) 15 Box Jumps (24/20) Friday 7 minute EMOM 3    Power Cleans @ 70% of 1 RM WOD 5 Rounds For Time 10 Wall Balls (20/14) 5 Burpee Box Jump Overs (24/20) Saturday Weighted Pull-ups 6 x 5 reps Increase load on each set 5 Rounds For Time 8 Bench Press (185/125) 20 Russian KB Swings (70/55)

9/22-9/28 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 + 1 Jerk 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 (20/14) 10 Strict

  9/15-9/21 Monday Row 500 Meters Then, 4 Rounds 45 Double-unders  20 Overhead Squats (75/55) 15 Push-ups Then, Row 500 Meters Tuesday Close Grip Bench Press 6 x 5 reps Increase weight    on each set WOD 9 minute AMRAP 5 Strict Pull-ups 10 Alternating DB Snatches (50/35) Wednesday 5 Rounds For Time 6 Bar Muscle-ups 12 KB Goblet Reverse Lunges (55/35) 24 Double-unders Thursday 10-9-8-7-6-5-4-3-2-1 Man Makers (pick weight) 1-2-3-4-5-6-7-8-9-10 Ring Dips Friday For Time 9 Power Cleans (165/115) 27 Wall Balls (20/14) 7 Power Cleans 21 Wall Balls  5 Power Cleans 15 Wall Balls  Saturday 25 minute AMRAP 21 Russian KB Swings 18 Alternating KB Cleans 15 Goblet Squats 12 KB Crush Push-ups Men 55lbs/women 35lbs