Catalyst Strength & Conditioning

5/25-5/31 Tuesday 4 Rounds 100 Meter Farmers Carry(pick weight) Air Bike 1000 Meters 20 Box Step-ups (20/20) Wednesday 12-10-8-6-4 Incline DB Bench Press (pick weight) Power Cleans (135/95) Ring Dips Thursday 10 Rounds For Time 4 DB Devils Press 6 DB Front Rack Squats 8 DB Push Press 10 Seated Leg Lifts Over DB (up over and back =1 rep) Friday 3 Rounds For Time Row 500 Meters 50 Double-unders 10 Chest To Bar Pull-ups Saturday Run 400 Meters 8 Wall Walks 8 Box Jumps Run 400 Meters 6 Wall Walks 6 Box Jumps Run 400 Meters 4 Wall Walks 4 Box Jumps Run 400 Meters 2 Wall Walk 2 Box Jumps

5/18-5/24 Monday 4 Rounds For Time  10 DB Box Step-ups(20/20) (2 DBs pick weight) 15 Toes To Bar 20 DB Push Press    (2 DBs pick weight) Use the same pair of DBs for step ups and push press Tuesday 15 minutes to establish a 1 RM Hang Power Clean & Jerk Rest 5 minutes Then, 30 Reps For Time Hang Power Clean + Jerk @ 60% Wednesday For Time Run 400 Meters 50 Strict Pull-ups  Run 400 Meters 100 Push-ups  Run 400 Meters 150 Air Squats Run 400 Meters Thursday 15 minutes to establish a 1 RM Hang Power Snatch Rest 5 minutes  Then, 30 Reps for time Hang Power Snatch Rest+ Overhead Squat @ 60% Friday 3 Rounds For Time  Row 20 Calories 20 Burpees 40 Double-unders Saturday 3 Rounds For Time Air Bike 1000 Meters 15 Deadlifts (225/155) 15 DB Push Press (pick weight)

5 /11-5/17 Monday Power Clean  7 x 2 reps Increase weight on each set WOD 4 minutes Air Bike for Max Calories Tuesday 4 Rounds Right Side 5 KB Dead Stop Snatch 4 KB Front Rack Reverse Lunge 3 KB Single Arm Gorilla Row 2 Single Arm Thrusters Left Side 5 KB Dead Stop Snatch 4 KB Front Rack Reverse Lunge 3 KB Single Arm Gorilla Row 2 Single Arm Thrusters Jog 100 Meters Wednesday 30 minute AMRAP Run 200 Meters 10 pull-ups 20 Push-ups 30 Air Squats Thursday Squat Snatch 7 x 2 reps Increase weight on each set WOD 4 minutes  Max Rep Double-unders or Single-unders Friday For Time Air Bike 2000 Meters Then 15-12-9-6-3 Bench Press (Body Weight) Power Clean (3/4 Body Weight) Box Jump (24/20) Then, Air Bike 2000 Meters Saturday 4 Rounds 60 seconds work/30 seconds rest for max reps at each station Battle Rope Medicine Ball Cleans (20/14) Mountain Climbers Push Press (75/55) Single-unders Rest 2 minutes between rounds

5/4-5/10 Monday For Time (20 minute Time Cap) Run 400 Meters  Then,  10 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Then, Run 400 Meters Tuesday WOD 1 Every 1:30 for 12 minutes Station 1 – 10 Goblet Squats Station 2 – 4 Turkish Get-ups (2 reps each arm) Station 3 – 8 Weighted Pull-ups Station 4 – 10 Barbell Roll out WOD 2 Five sets of: 45 seconds: Row (max calories) Rest 15 seconds 45 second: Wall Ball Shots (20/14) Rest 15 seconds 45 seconds: Dumbbell Box Step-Ups (20”box) (pick weight) Rest 15 seconds of Rest Wednesday 3 Rounds For Time 100 Meter KB Suitcase Carry (switch hands at 50 meters) 25 KB Goblet Squats 100 Meter KB Overhead Carry (switch hands at 50 meters) 25 Russian KB Swings Men 55lbs/Women 35lbs Thursday 3 Rounds 12 DB Bench Press 12R/12L Bulgarian Split Squat-Single KB 12 Pendlay Rows 24 Floor Wipers 12 Ring Dips 21’s DB Curls Friday WOD 1 Every 90 seconds for 12 minutes Right Arm 5 KB Rows 5 KB Front Rack Squats  5 KB Push Press Left Arm 5 KB Rows 5 KB Fr...