Catalyst Strength & Conditioning

  6/15-6/21 Monday Full Snatch 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% WOD 4 Rounds Bench Press 6 reps @ 80% 12 Lying DB Skull Crushers (pick weight) Run 200 Meters Tuesday Squat Clean 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% Front Squat 3 x 5 reps @ 85% WOD 2 Rounds For Time 14 DB Reverse Lunge (2 DBs, pick weight) Air Bike 15 Calories Wednesday Seated Barbell Shoulder Press 2 x 7 reps  2 x 6 reps 2 x 5 reps WOD 7 Rounds For Time 2 Jerks (155/105) 6 Deadlifts (155/105) 4 Box Jumps (24/20) Thursday DB Half Squat Jumps 7 x 3 reps    (heavier than last week) Front Squat 5 x 5 reps @ 85% WOD 50 Strict Pull-ups* *every break = 5 Burpees Friday Power Snatch 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% Snatch Grip Deadlift  3 x 5 reps @ 120% Snatch 1RM WOD 5 Rounds  10 Front Plank KB Crossbody Drag 10 Kneeling KB Windmill 20 KB Deadbug Bicycle 10 Kneeling KB Windmill Saturday For Time 50-35-20 R...

6/8 - 6/14 Monday Full Snatch 3 reps @ 70%, 3 reps @ 75% 3 reps @ 80% 3 reps @ 80% WOD 20-15-10 Row, Calories  DB Incline Bench Press (pick weight) Ring Dips Tuesday Squat Clean 3 reps @ 70%, 3 reps @ 75% 3 reps @ 80% 3 reps @ 80% Front Squat 3 x 5 reps @ 80% WOD For Time Run 100 Meters 20 Alternating KB Squat Cleans (55/35) 20 Ring Rows Run 100 Meters 16 Alternating KB Squat Cleans 16 Ring Rows Run 100 Meters 12 Alternating KB Squat Cleans 12 Ring Rows Wednesday Seated Shoulder Press 2 x 8 reps 2 x 6 reps 1 x 5 reps Increase weight on each set WOD 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Hand Release Push-ups (Army Style) Push Press (95/65) Thursday DB Half Squat Jumps (pick weight) 7 x 3 reps Front Squat 3 x 5 reps @ 85% WOD 4 Rounds Air Bike 15/12 Calories Max Rep Strict Pull-ups  Friday Power Snatch 3 reps @ 70%, 3 reps @ 75% 3 reps @ 80% 3 reps @ 80% Snatch Grip Dead-lift 2 x 5 reps @ 110% of Snatch 1RM WOD 3 Rounds For Time  Row 500 Meters 50 Doubleunders  Saturd...

  6/1-6/7 Monday Full Snatch 3 reps @ 65% 3 reps @ 70% 3 reps @75% 3 reps @80% WOD 3 Rounds For Time Max Rep Barbell Floor Press (135/95) Row 20 Calories Tuesday Squat Clean 3 reps @65% 3 reps @70% 3 reps @75% 3 reps @80% WOD For Time 20-16-12 Air Bike, Calories Alternating DB Snatch (pick weight) Pull-ups Wednesday Seated Barbell Shoulder Press 5 x 7 reps Increase weight on each set WOD 3 Rounds For Time 12 Ring Dips 8 Burpee Box Jumps 6 Hang Power Cleans (135/95) Thursday Back Squat 3 x 7 reps @75% Front Squat 3 x 6 reps @75% WOD For Time Run 200 Meters 20 Pull-ups 15 Barbell Roll Outs Run 200 Meters 16 Pull-ups 12 Barbell Roll Outs Run 200 Meters 12 Pull-ups 9 Barbell Roll Outs Friday Power Snatch 3 reps @65% 3 reps @70% 3 reps @75% 3 reps @80% WOD Row 2000 Meters Saturday 5 Rounds For Time Run 200 Meters 5 Double KB Clean & Jerk 2 Rope Climbs