Catalyst Strength & Conditioning

2/15-2/21 Monday 2 Rounds 50/40 Calorie Row 40 Box Step-ups (20/20) 30 Bench Press (135/95) 20 Walking Lunges (35’s/25’s) 10 Renegade Rows (35’s/25’s) Tuesday Zercher Squat 5 x 7 reps Increase weight on each set  WOD 4 Rounds For Time  Air Bike 500 Meters 7 Devils Press 10 Strict Ring Dips Wednesday  5 Rounds For Time 12 Alternating KB Cleans (55/65) 8 Burpee Box Jumps (24/20) 6 Strict Chest To Bar Pull-ups  Thursday For Time Row 1,000 Meters, Then, 20-15-10-5 Russian KB Swings (70/55) Push-ups Goblet Squat (70/55) Then Row 1,000 Meters Friday 20 minute AMRAP 45 Double-unders 15 Push Press (95/65) 15 Toes To Bar Saturday 3 Rounds For Time Air Bike 1,000 Meters 15 Front Squats (95/65) 15 Ring Push-ups Sunday 2p - Olympic Lifting With Carl

2/9 - 2/15 Monday Push Press 5 x 3 reps @ 85% WOD 9 minute AMRAP 9 DB Push Press 12 Toes To Bar 6 Burpee Box Jump (24/20) Tuesday 24 minute EMOM (6 rounds) Minute 1: 8 KB Swing + Squat Clean Minute 2: 16 Push-ups  Minute 3: 16 Cossack squats Minute 4: 16 Front Plank KB Cross Body Drags Wednesday 5 Rounds Each For Time 12 Front Rack Lunges (95/65) 9 Hang Power Cleans (95/65) 30 Double-unders Rest 2 minutes between rounds Thursday 20 minute EMOM (5 rounds) Minute 1: Air Bike, Max Calories Minute 2: Max Rep DB Deadlifts    (50’s/35’s) Minute 3: Max Rep Pull-ups Minute 4: Rest Friday  20 minute AMRAP Row 500/450 Meters 20 Wall Balls (20/14) 10 Lateral Burpees Over The Rower Saturday 4 Rounds For Time 10 Russian KB Swings (70/55) 15 Ring Rows 20 Box Step-ups (20/20) 25 Hanging Knee Raises Sunday Olympic Lifting with Carl 2p

2/1-2/7 Monday: 20 minutes to work up to a 1RM Clean and Jerk WOD 9 minutes AMRAP 6 Power Cleans @ 70% 9 Push-ups 12 Air Squats Tuesday: 5 Rounds Each For Time 7 Strict Handstand push-ups 21 Russian Kettlebell Swings (55/35) 7 Strict Chest To Bar Pull-ups Rest 2 minutes between rounds Wednesday: 10 minute EMOM 1 Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats  WOD 5 Rounds 5 Single KB Squat Cleans 5 Burpees 5R/5L Single KB Rows 5R/5L KB Shoulder Press 20 AbMat Sit-ups Thursday: 4 Rounds For Time  Row 500 Meters Air Bike 1000 Meters 100 Single-unders Friday: For Time: 15-12-9-6-3 Hang Squat Clean Thruster (105/85lbs) 3-6-9-12-15 Ring Rows Saturday: 10 Rounds For Time  4 Strict Pull-ups 6 Push-ups  8 Alternating DB Snatches 10 DB Goblet Squats Rest 60 seconds between rounds Sunday 2p Olympic Lifting