Catalyst Strength & Conditioning

WODs 12/28-1/3 Monday: For Time: Row 1000 meters 42 Russian Kettlebell Swings (55/35) 21 Handstand Push-ups Row 500 meters 30 Russian Kettlebell Swings 15 Handstand Push-ups Row 250 Meters 18 Russian Kettlebell Swings 9 Handstand Push-ups Tuesday: For Time: 60 Burpees 50 DB Overhead Walking Lunge Steps (50/35)  (Switch hands at 25 steps) 40 Push-ups 30 Sit-ups 20 Pull-ups Wednesday: For Time: Row 500 Meters 15 Overhead Squats (95/65) Row 400 Meters 12 Overhead Squats Row 300 Meters 9 Overhead Squats Row 200 Meters 6 Overhead Squats Row 100 Meters 3 Overhead Squats Thursday 10 Rounds For Total Calories And Reps On Each Round 1 minute: Air Bike, Max Calories 1 minute: Max Rep Ring Push-ups Friday: For Time 15-12-9-6-3 Hang Power Snatch (75/55) 9-12-15-18-21 Toes To Bar Saturday: 21-15-9 Box Jumps (24/20) Shoulders To Overhead (95/65) 30 Double-unders after each round

12/21-12/27 Monday 5 Rounds For Time 20 Medicine Ball Bear Hug Squats 10R/10L Offset    Push-ups 20 Medicine Ball Bear Hug Reverse Lunges 20 Medicine Ball Sit-ups Tuesday 20 minute AMRAP 10 Devils Press (pick weight) 10 Pull-ups Run 100 Meters Wednesday 12-11-10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerk (95/65) Russian KB Swings (55/35) Box Step-ups Thursday Christmas Day  Friday 3 Rounds For Time 18 DB Front Rack Lunges 12 2 Push-up Renegade Rows(push-up + row R + push-up + row L) 45 Double-unders Saturday 5 Rounds For Time 3 Wall Walks 7 Chest To Bar Pull-ups 11 Goblet Squats (55/95) Run 200 Meters

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)