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

2/23-3/1 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 + 2 Jerks 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...

 The 5:15p and 6:20p classes are cancelled for this evening.

2/16-2/22 Monday 5 Rounds For Time 15 American Kettlebell Swings (55/35) 10 Pull-ups 50 Single-unders Tuesday 3 Rounds 12 Bench Press 12R/12L Bulgarian Split Squat-Single DB 12 Pendlay Rows 24 Floor Wipers 12 Ring Dips 21’s DB Curls Wednesday  3 Rounds for max reps at each station 1 minute: Air Bike, Calories 1 minute: Handstand Push-ups  1 minute: Box Jumps (24/20) 1 minute: Hang Power Cleans (95/65) 1 minute: Burpees Rest 2 minutes Thursday Deadlift  5 x 5 reps Increase weight on each set WOD 3 Rounds For Time 50 ft Kettlebell Front Rack Walking Lunge (55/35) switch hands at 25 feet 15 Supine Ring Rows Friday 20 minute AMRAP Row 20 Calories  20 Push-ups 10 Toes To Bar Saturday 4 Rounds For Time 20 Alternating Dumbbell Snatch 10 Burpee Box Jumps (24/20) 5 Bar Muscle-ups