Catalyst Strength & Conditioning

7/27 - 8/2 Monday Bench Press 4 x 7 reps @ 75% of 1RM 10-8-6-4-2 Wall Balls (20/14) 2 Push-up Burpees Tuesday Back Squat 5 x 8 reps @ 70% of 1 RM WOD 5 Rounds (15 minutes) 30 seconds: Front Plank Rest 15 seconds 30 seconds: Side Plank Rest 15 seconds 30 seconds KB Dead Bug Bicycles Rest 15 seconds 30 seconds: Side Plank Rest 15 Seconds Wednesday 4 Rounds For Time Row 250 Meters 12 Pull-ups 8 Push Press (115/75) 12 Toes To Bar Thursday Deadlift  8 x 5 reps @70% of 1RM WOD 3 Rounds For Time Row 250 Meters 25 Push-ups Friday 4 Rounds  20 Russian KB Swings  15 Goblet Squats 10 Alternating KB Swing Snatch Saturday 10 Rounds For Time 7 Hang Squat Clean Thrusters (95/65) 7 Burpee Pull-ups Run 100 Meters

7/20-7/26 Monday Full Snatch 1 Rep Max WOD 9 Minute AMRAP 15 Ring Push-ups 7 Box Jumps (24/20) Tuesday Squat Clean 1 Rep Max WOD For Time Row 2000 Meters Wednesday  21 Push Press (95/65) 21 Toes To Bar 63 Single-unders 15 Push Press 15 Toes To Bar 42 Single-unders 9 Push Press 9 Toes To Bar 21 Single-unders Thursday  Back Squat 5 x 3 Reps As Heavy As Possible WOD 3 Rounds For Time Run 100 Meters 15 Wall Balls (20/14) 7 Burpee Box Jumps (24/20) Friday 12 minute EMOM  3 Hang Power Cleans (135/95) WOD 5 Rounds For Time 35 Double-unders 25 AbMat Sit-ups  Saturday 4 Rounds For Time Run 200 Meters 15 Overhead Squats (95/65) 7 Chest To Bar Pull-ups

7/13-7/19 Deload Week Monday Full Snatch 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 15-12-9-6 Pike Push-ups Push-ups Strict Ring Dips Tuesday Squat Clean 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% Back Squat 3 x 7 reps @ 65% WOD 5 Rounds KB Goblet Kickstand Squat (8R/8L) KB Bent Over Rows (8R/8L) 8 KB Clean & Press 16 Sit-ups Wednesday Seated Barbell Shoulder Press 4 x 10 @ 55% of 1 RM WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep DB Bench Press Max Rep Ring Rows Air Bike Max Calories Rest 1 minute between rounds Thursday Bulgarian Split Squat 4 x 8 Reps each leg WOD For Time 16-12-8-4 Wall Balls (20/14) Box Step-ups (20/20) Friday Power Snatch 3 x 3 reps @ 55% 3 x 3 reps @ 65% WOD 3 Rounds 8R/8L Single Leg KB Deadlift 8 Strict Pull-ups 16 AbMat Sit-ups  Saturday For Time 75 Double under/Single under 50 Russian KB Swings (55/35) 25 KB Clean & Press (55/35) 50 Russian KB Swings 75 Double under/ Single under

7/6-7/12 Monday Full Snatch 3 reps @ 85% 2 reps @ 90% 1 rep @ 93% 1 rep @ 96% WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep Incline Bench Press (115/75) Max Rep DB Skull Crushers (25/20) Max Rep Ring Dips Rest 1 minute Tuesday Squat Clean 3 reps @ 85% 2 reps @ 90% 1 rep @ 93% 1 rep @ 96% Back Squat 3 reps @ 85% 2 reps @ 88% 2 reps @ 92% 1 rep @ 96% WOD 9 minute AMRAP 5 Pull-ups 7 Box Jumps (24/20) 14 Jack Knife Sit-ups Wednesday Seated DB Shoulder Press 5 x 8 reps WOD 3 Rounds 30 seconds work/30 seconds rest Max Rep Bench Press (135/95) Max Rep Strict Pull-ups Air Bike, Max Calories Thursday DB Single Leg Half Squat Jumps (2 footed landing) 5 x 5 reps each leg WOD 21-15-9 Hang Squat Clean (75/55) 16-12-8 Front Rack Reverse Lunge (75/55) 20-16-12 Floor Wipers Friday Power Clean 3 reps @ 80% 3 reps @ 85% 2 reps @ 90% 2 reps @ 93% WOD 4 Rounds 8 Romanian Deadlifts (155/105) 8 Pendlay Rows (155/105) 12 Reverse Hyper-extensions ...