Catalyst Strength & Conditioning

7/19-7/25 Monday: For Time: Row 500 meters 21 Dead-lifts (men 225lbs/women 135lbs) 9 Bench press (men 135/women 85lbs) Row 500 meters 15 Dead-lifts 15 Bench press Row 500 meters 9 Dead-lifts 21 Bench press Tuesday: Shoulder Press 5-5-5-5-5 As Heavy As Possible  Push Press 3-3-3-3-3 AHAP Push Jerk 1-1-1-1-1 AHAP Rest as needed, then, Tabata Jump Rope - 8 rounds for max reps Wednesday: For Time Run 400 Meters 10 Devils Presses (pick wt) 10 Strict Pull-ups (ring rows) Run 200 Meters 8 Devils Presses  8 Chest To Bar Pull-ups (pull-ups) Run 100 Meters 6 Devils Presses  6 Bar Muscle-ups (C2B pull-ups) Thursday: Every 1:30 for 6 Rounds 6 Hang Power Cleans 6 Front Squat 6 Shoulder To Overhead  Max Rep 1 Push-up Renegade Rows    in remaining time Rest 1:30 Friday: 20 minute AMRAP Row 10 Calories  7 Handstand Push-ups 5 Burpee Box Jumps (24/20) Saturday: 3 rounds for time of: 50 ft Bumper Plate Overhead Walking Lunge (45/25) 30 Good Mornings (45/35 Barbell) 30 K...

7/12-7/18 Monday: Complete as many rounds possible in 25 minutes Run 100 meters 5 Chin-ups 10 Ring Dips 15 Push-ups 20 Air Squats Tuesday: Strength: 15 minutes to establish a Power Clean WOD: 9 minute AMRAP/Rep 3-6-9-12-15-18-21 Russian KB Swings (55/35) Box Jumps Toes To Bar Wednesday: Strength: Shoulder Press 3-3-3-3-3 Go up in weight on each set. WOD: For Time 50-40-30-20-10 Double-unders 25-20-15-10-5 Hand Release Push-ups 25-20-15-10-5 Jack Knife Sit-ups Thursday: 4 Rounds For Time: 10 Hang Squat Cleans (95/65) 10 Strict Ring Dips Air Bike 15 Calories Friday: 3 Rounds For Time  Row 500/400 Meters 21 Russian KB Swings(55/35) 15 Wall Balls (20/14) 9 Burpees Over Rower Saturday: 4 Rounds For Time And Reps Run 200 Meters 15 Dead-lifts (225/155) 1 Minute Max Rep Push-ups

  7/5 - 7/11 Monday: 4 Rounds For Time 9 Dead-lifts (225/155) 15 Wall Balls (20/14) 21 Calorie Row Tuesday: Strength: 5 x Max Rep Strict Pull-ups Rest 60 seconds WOD: Three Rounds For Time: 30 Kettlebell Swing (55/35) Bear Crawl, 50 feet 30 AbMat Sit-ups Bear Crawl, 50 feet Wednesday: Barbell Complex Seven rounds for loads of: 2 Dead-Lifts 2 Squat Cleans 2 Front Squats 2 Shoulder Presses 2 Push Press 2 Push Jerks 2 Back Squats 2 Overhead Squats Rest 2 minutes between rounds. Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round. Thursday: For Time: Row 5K Then, 'Plank You Very Much' Three rounds, 60 seconds in each position. Front Plank Side Plank Hollow Hold Side Plank Friday: Strength: 15 minutes to establish a 1RM Close Grip Bench Press WOD: For Time: 250 single-unders Each time you break, perform 10 push-ups and 5 strict chin-ups Saturd...