Catalyst Strength & Conditioning

10/11-10/17 Monday Strength: Power Clean 3 x 5 @ 85% WOD: 18-12-6 Back Squat (135/95) 9-6-3 Bar Muscle-up or Strict Chest To Bar Pull-ups 36-24-12 Double-unders Tuesday: Strength: Dead-lift 5 x 5 reps WOD: Every minute, on the minute, for 10 minutes: 6 Russian Kettlebell Swings (55/35) 6 Burpees Wednesday: On a 25-minute clock, Row 2000 Meters Then perform as many rounds as possible of: 10 Chest-To-Bar Pull-ups 5 Hang Squat Cleans (155/105) 5 Push Presses (155/105) Thursday: Strength: 15 minutes to work up to a heavy set of the following complex: Power Snatch +  Hang Squat Snatch + Overhead Squat WOD: 21-15-9 rep rounds for time Squat Snatch (95/65) Ring Dips Friday: 3 Rounds For Time 10 Pull-ups 15 Push-ups 20 Sit-ups 25 Air Squats 30 Calorie Row Rest 3 minutes between rounds Saturday: Run 200 Meters 21 Thrusters (95/65) 3 Rope Climbs Run 300 Meters 15 Thrusters 2 Rope Climbs Run 400 Meters 9 Thrusters 1 Rope Climb

10/4-10/10 Monday: Strength: Snatch (full squat snatch) 5 reps @ 65% 3 reps @ 75% 2 reps @ 85% 2 reps @ 90% WOD: For max reps/calories: 2 Minutes: Air Bike (for calories) Rest 2 Minutes 2 Minutes: Burpee Box Jump-Overs (24″/20″) Rest 2 minutes 2 Minutes: Row Max Calories Rest 2 minutes 2 Minutes: Russian Kettlebell Swings (55/35) Tuesday: Strength: Shoulder Press 3 x 8 reps @ 75% WOD: 12 minute AMRAP 12 Toes-to-bar 9 Dumbbell Thrusters* 12 Dumbbell Front Rack Walking Lunges* *Use the same pair of DB's for thrusters and walking lunges Wednesday: Back Squat 3 x 7 reps @ 75% WOD  3 rounds for reps of: 1 minute: Box Jumps (24/20) 1 minute: Wall Balls (20/14) 1 minute: Row(calories) Rest 1 minute Thursday: Strength: Power Clean 3 x 7 reps @ 75% Front Squat 10 reps @ 65% 7 reps @ 75% 5 reps @ 85% WOD: Row 2,000 Meters Friday: 3 Rounds For Time: 15 Hang Power Snatch (95/65) 5 Wall Walks 30 AbMat Sit-ups Saturday: 3 Rounds For Time: 10 Strict Pull-ups 50 foot DB Farmers Carry (70's/50...

9/27-10/3 Monday: Strength: Power Clean 3 x 5 reps @ 85% WOD: Row 500 Meters 15 Burpee Box Jump Over (24/20) 30 Wall Balls (20/14) 15 Burpee Box Jump Over Row 500 Meters Tuesday: Strength: Shoulder Press: 3 x 5 reps @ 75% WOD: 3 Rounds For Time: 12 DB Shoulder To Overhead (50/35) 8 Steict Chest To Bar Pull-ups 20 Double-unders Wednesday: Dead-lift 10 reps @ 65% 7 reps @ 75% 5 reps @ 85% Power Clean 3x5 reps @ 65% Back Squat 10 reps @ 65% 7 reps @ 75% 5 reps @ 85% Thursday: 5 Rounds For Max Reps 1 minute: Air Bike, Calories Rest 30 seconds 1 minute: Russian Kettlebell Swings (45/25) Rest 30 seconds 1 minute Shoulders To Overhead (75/55) Rest 30 seconds Friday: Strength: Front Squat 3 x 5 reps @ 85% WOD: 21-15-9 rep rounds for time: Air Bike, Calories Front Squat (105/80) Ring Push-ups Saturday: For Time 50 Row, Calories 50 Wall Balls (20/14) 50 DB Hang Power Cleans (pick wt) 50 Sit-ups 50 Single DB Overhead Walking Lunges (switch hands at 25 feet) 50 Double-unders