Catalyst Strength & Conditioning

12/14-12/20 Monday KB Complex Every 2 1/2 minutes 5 rounds  1 set = 5 Rows R 5 Cleans R 5 Thrusters R 5 Rows L 5 Cleans L 5 Thrusters L WOD 2 3 Rounds 20 Front Plank Cross Body KB Drags 10 1/2 Kneeling KB Windmill 20 Dead Bug Bicycle  10 1/2 Kneeling KB Windmill Tuesday Strict Pull-ups  3 x Max Reps WOD 12 Minute AMRAP 30 Double-unders 15 Shoulder To Overhead (95/65) 5 Burpee Box Jumps (24/20) Wednesday For Time On Each Row Row 250 Meters Rest 30 seconds Row 500 Meters Rest 1:30 minutes  Row 750 Meters Rest 2 minutes Row 1000 meters Rest 4 minutes  Row 2000 meters Thursday 10 Rounds For Time 6 Russian KB Swings  4 Alternating KB Squat Cleans 6 Alternating KB Goblet Reverse Lunges  4 Alternating KB Snatches 6 KB Crush Push-ups  Friday 20 minute AMRAP 5 Thrusters (95/65) 10 Hang Power Cleans (95/65) 15 Toes To Bar Saturday  Row 50 Calories Then, 10 Rounds 3 Chest To Bar Pull-ups 6 Pike Push-ups 9 Medicine Ball Cleans (20/14) Then, Row 50 Calori...

12/7-12/13 Monday Front Squat 3 reps @ 70% 2 reps @ 80% 1 reps @ 90% 2 reps @ 80% 3 reps @ 70% WOD 3 Rounds For Time: Row 250 Meters 15 Toes to Bar 10 Power Cleans (135/95lbs) Tuesday 20 minute AMRAP Air Bike 15/12 Calories 10 Ring Dips 5 Burpee Box Jump Overs (24/20) 10 Pull-ups Wednesday  4 Rounds For Time 12 Bench Press (155/105) 12 Kettlebell Swing Squat Cleans-6 right arm/6 left arm(55/35) 30 Double-unders Thursday 4 Rounds For Time Row 300 Meters 12 Sandbag Cleans (men 70-80lb sandbag/women 40-50lb sandbag) 100 Meter Suitcase Carry (switch hands at 50 meters) (70/55) Friday 20 minute AMRAP 5 Hang Power Snatch (95/65) 7 Toes To Bar 9 Lateral Burpees Over Barbell Saturday 30 minute AMRAP 5 Handstand Push-ups  10 Pull-ups 15 Russian KB Swings (70/55) 20 Box Step-ups (20/20)