Catalyst Strength & Conditioning

8/10-8/16 Monday Power Clean & Jerk 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @65% Front Squat 3 x 6 reps @65% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Crush Push-ups 6 Alternating KB Squat Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 15-12-9 Dead-Lift (225/155) 7-5-3 Wall Walks 42-30-18 Double-unders Friday Every 1:30 For 12 minutes Right 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Left 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Go as heavy as possible maintaining good form Rest 5 minutes 3 Rounds (not for time) 8R/8L Half Kneeling KB Press 8R/8L Single Arm KB Rows 8 KB Goblet Squats 8R/8L 1/4 Turkish Get-up  Saturday 25 Minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups 10 Burpees Run 100 Meters

8/3-8/9  Monday Single KB 7 Rounds Right Arm 2 KB Snatches 2 KB Cleans 2 KB Squat Clean Thrusters Left Arm 2 KB Snatches 2 KB Cleans 2 KB Squat Clean Thrusters Rest 90 seconds Tuesday 4 Rounds 45 seconds work/15 seconds rest Row, Max Calories Battle Rope Box Jumps (20/20) Shoulders To Overhead (95/65) Medicine Ball Cleans (20/14) Rest 1:15 between rounds Wednesday Every 2 minutes For 10 Minutes Hang Power Clean + Squat Clean Set 1: 5 sets @ 55% Set 2: 5 sets @ 60% Set 3: 5 sets @ 65% Set 4: 3 sets @ 70% Set 5: 3 sets @ 75% WOD 2 Rounds For Time 15 Russian KB Swings (70/55) 15 Burpees 15 Pull-ups 15 Burpees 15 Russian KB Swings Run 200 Meters Thursday 12-10-8-6-4 Barbell Bench Press @70% Double Kettlebell Squat Cleans Ring Dips Jack Knife Sit-ups x 2 Friday 5 Rounds For Time 8 Strict Pull-ups 40 Ft Walking Lunge 8 Toes To Bar 40 Ft Walking Lunge Saturday 2 Rounds For Time Row 1000 Meters 100 Double-unders Run 1000 Meters