Catalyst Strength & Conditioning

  6/30 - 7/6 Monday   Front Squat 4 x 8 reps @ 55% Rest 60-90 seconds between sets 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. Tuesday  Dead-lift 4 x 8 reps @ 60% of heaviest weight lifted last week Rest 60-90 seconds between sets WOD 12 minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups Run 100 Meters Wednesday  Shoulder Press 4 x 8 reps @ 55% Rest 60-90 seconds between sets WOD For Time Row 100 Calories Thursday 4 RoundsFor Time 7 Power Cleans (155/105) 17 Wall Balls (20/14) 76 Single-unders Friday Back Squat 4 x 8 reps @ 60% of heaviest weight lifted last week Rest 60-90 seconds between sets WOD 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 Saturday Bench Press 4 x 8 reps @ 60% of heavie

  6/23-6/29 Monday Deadlift  8 reps @70% + 10lbs 5 reps @ 75% + 10lbs 3 reps @ 80% + 10lbs 2 reps @ 85% + 10lbs 1 rep @ 90% + 10 lbs WOD 9 minute AMRAP 6 Strict Pull-ups 9 Push-ups 12 Russian KB Swings (55/35) 15 Air Squats Tuesday Incline DB Bench Press 4 x 12 reps WOD 12 Minute AMRAP 6 DB Hang Clean & Jerk (pick weight) 9 Toes To Bar 12 Box Jumps Wednesday Back Squat 8 reps @70% + 10lbs 5 reps @ 75% + 10lbs 3 reps @ 80% + 10lbs 2 reps @ 85% + 10lbs 1 rep @ 90% + 10 lbs WOD 4 Rounds For Time Run 100 Meters 12 Russian KB Swings (70/55) 8 Chest To Bar Pull-ups Thursday Bench Press 8 reps @70% + 5 lbs 5 reps @ 75% + 5 lbs 3 reps @ 80% + 5 lbs 2 reps @ 85% + 5 lbs 1 rep @ 90% + 5 lbs WOD For Time Row 100 Calories Friday Front Squat 10 reps @ 50% + 5 lbs 8 reps @ 60% + 5 lbs 5 reps @ 70% + 5 lbs 3 reps @ 80% + 5 lbs WOD For Time Row 500 Meters 40 Air Squats 30 Sit-ups  20 Push-ups 10 Pull-ups Saturday 5 Rounds For Time Run 400 Meters 12 DB Hang Squat Cleans 12 DB 2 Push-up Renegade Row

  6/16-6/22 Monday Seated Shoulder Press 4 x 12 reps WOD 3 Rounds For Time 35 Double-unders 7R/7L KB Swing Clean & Push Press 7 Burpees Tuesday Back Squat 8 reps @70% + 10lbs 5 reps @ 75% + 10lbs 3 reps @ 80% + 10lbs 2 reps @ 85% + 10lbs 1 rep @ 90% + 10 lbs WOD 25-20-15-10 Row, Calories  Wall Balls (20/14) Wednesday Bench Press 8 reps @70% + 5 lbs 5 reps @ 75% + 5 lbs 3 reps @ 80% + 5 lbs 2 reps @ 85% + 5 lbs 1 rep @ 90% + 5 lbs WOD 21-15-9 Rep Rounds For Time Power Cleans (135/95) Box Jumps (24/20) Thursday Front Squat 10 reps @ 50% + 5 lbs 8 reps @ 60% + 5 lbs 5 reps @ 70% + 5 lbs 3 reps @ 80% + 5 lbs WOD 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups Push-ups Air Squats Friday Deadlift  8 reps @70% + 10lbs 5 reps @ 75% + 10lbs 3 reps @ 80% + 10lbs 2 reps @ 85% + 10lbs 1 rep @ 90% + 10 lbs WOD Row 100 Calories Saturday 4 Rounds For Time Run 200 Meters 3 Wall Walks 50 ft DB Front Rack Walking Lunges (2 DBs) 9 DB Push Press Use the same pair of DBs for both the lunges and push press.

  6/9-6/15 This week we start a 6 week  strength/hypertrophy cycle. Monday Back Squat 8 reps @70% 5 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD Row 100 calories Tuesday Bench Press 8 reps @70% 5 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD 4 Rounds Run 100 Meters Max Rep Strict Pull-ups Run 100 Meters Max Rep Strict Ring Dips Wednesday Deadlift 8 reps @70% 5 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD 3 Rounds 30 AbMat Sit-ups 15R/15L Kneeling KB Chops 30 KB Dead Bug Bicycle (slow and controlled) 15 Hanging Knee Raises  Thursday Front Squat 10 reps @ 50% 8 reps @ 60% 5 reps @ 70% 3 reps @ 80% WOD 4 Rounds 12 Sandbag Cleans (alternating shoulders)(70-80/40-50) 100 Meter Farmers Carry (pick weight) Friday Incline DB Bench Press 4 x 12 reps Rest 60 seconds between sets Go heavy enough that you have only 2 reps in reserve. You can do 12 reps, but the next 2 will be very difficult. WOD 10-9-8-7-6-5-4-3-2-1 Russian KB Swings (70/55) 5 Burpees Saturday 3-6-9-12-15 Ha