Catalyst Strength & Conditioning

5/12-5/18 Monday 4 Rounds Not For Time Double KB Front Rack Carry 100 Feet 12 Bench Press @70% of 3RM 8 Strict Chest to Bar Pull-ups Tuesday 10 minute AMRAP 10 Seated Shoulder Press (As Heavy As Possible) 15 KB Goblet Squats (55/35) -Rest 2 minutes- 10 minute AMRAP 12 Sit-ups  12 Alternating Reverse Lunges (2 DB’s or KB’s)(pick weight) Wednesday 10,000 Meters Any Way You Want (with a few provisios) Run at least 1,000 Meters Row at least 2,000 Meters Air Bike at least 4,000 meters Thursday  With a clock set at 30 minutes: 15 minutes Dead-lift 5 reps Increase weight 20lbs for each set Rest as needed. Continue until time expires or form starts to break down. Men 135-155-185-205-225-245-265-285-305-325… Women 95-115-135-155-175-195-215-235-255-275… -Rest 5 minutes- 10 minute AMRAP 10 Strict Pull-ups 10 Burpees Friday 20 minute AMRAP 50 Double-unders or 100 Singles 5 Single Arm KB Hang Clean & Press (R) 5 Single Arm KB Hang Clean & Press (L) 5 Burpees 10 KB Alternating Reverse Lunge

5/5 - 5/11 Monday Strength: 3 Rep Max Bench Press WOD Row 2,000 Meters Every 2 minutes on the minute do 10 Push-ups Tuesday Strength: 3 Rep Max Back Squat WOD 10 minute EMOM 3 Power Snatch + 5 Burpees (115/85) Wednesday 5 Minute AMRAP 8 Hang Power Cleans (115/85) 8 Pull-ups -Rest 1 minute- 5 minute AMRAP 8 Front Squats (115/85) 8 Toes To Bar -Rest 1 minute- Air Bike 50 Calories Thursday Strength 3 Rep Max Dead-lift WOD Death By Alternating KB Snatch 1 right + 1 left = 1 rep 2 right + 2 left = 2 reps Friday WOD: 20min AMRAP 10 Shoulder Press (95/65) 10 Box Step Ups (24/20) 10 Toes to Barbell 10 Deadlifts (95/65) Saturday 4 Rounds For Time Run 400 Meters or Bike 1,200 Meters 15 DB Incline Bench Press (As Heavy As Possible) 15 Supine Ring Rows