Catalyst Strength & Conditioning

5/ 26-6/1 Monday   4 Rounds For Time Run 800 Meters or Air Bike 2,400 Meters 25 Pull-ups 50 Push-ups 75 Air Squats Tuesday 4 Rounds    (not for time) 15 Barbell Curls (pick weight) 20 DB Renegade Rows (pick weight) 5R/5L DB 1/2 Turkish Get-up (pick weight) Use one of the DB’s from renegade rows for the 1/2 TGU. Wednesday  Back Squat 5 x 8 Reps Increase weight on each set Rest 90-120 seconds between sets WOD  For Time 10-8-6-4-2 Bench Press (3/4 Body weight) 20-18-16-14-12 Box Step-ups (20/20) Thursday Deadlift 4 x 8 reps @ 70% of 3RM (from 5/9/2024) Rest 90 seconds between sets WOD For Time 42 Double-unders 21 Push-Press (95/65) 21 Toes To Bar 30 Double-unders 15 Push-Press 15 Toes To Bar 18 Double-unders 9 Push-Press 9 Toes To Bar Friday 3 Rounds For Time 12 Incline Bench Press (135/95) 15 Ring Dips 9 Squat Cleans (135/95) Run 200 Meters Saturday  20 minute AMRAP 16 Russian KB Swings (70/35) 12 Box Jumps (24/20) 8 Strict Chest To Bar Pull-ups

  5/19-5/25 Monday Bench Press  5 x 8 Reps Increase weight on each set Rest 90-120 seconds between sets WOD  For Time 10-8-6-4-2 Back Squat (Body weight) 20-18-16-14-12 Push-ups Tuesday For Time Row 500 Meters Rest 5 minutes  Then, Row 3000 Meters @ 70% of 500M pace Wednesday 5 Rounds of 5 reps of the following complex KB Clean+Reverse Lunge + Press (R) KB Clean+Reverse Lunge + Press (L) KB Squat Clean + Goblet Curl Run 200 Meters Thursday 6 Rounds  8 DB Floor Press 8 Strict Chin-ups 8 Strict Ring Dips 8 Single Arm DB Rows (8R/8L) 8 Strict Toes To Bar Rest 1 minute between rounds As Heavy As Possible With Good Form. Use the same DB for Rows as Floor Press Friday 15 minutes to establish a 1 RM Power Clean & Jerk WOD For Time 12-9-6 Power Clean & Jerk @ 70% 24-18-12 Calorie Row Saturday For Time 200 Meter Farmers Carry 21 Burpee Box Jumps (24/20) 21 Pull-ups 200 Meter Farmers Carry 15 Burpee Box Jumps 15 Pull-ups 200 Meter Farmers Carry 9 Burpee Box Jumps 9 Pull-ups

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