Don't forget to submit your 14.4 scores by 8PM tonight! You didn't go though all that effort for a ZERO!!!

FITNESS

A. Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B. Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Run 400 Meters

AIM

A. Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs)

B. For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

SPORT

A. Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Plank x 60 seconds each side

B. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C. Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.

D. Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)

ALL LEVELS

14.4

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Turkish Get-Up x 1 rep each arm
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B. Three sets of:
30 seconds Sandbag to shoulder
30 seconds of Rest
30 seconds Mountain Climbers
30 seconds of Rest
30 seconds Flutter Kicks
30 seconds of Rest

AIM

A. Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes

B. Two sets of:
Against a three minute running clock, complete:
500 Meter Row and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (115 lbs/80 lbs)
Rest three minutes between sets.

SPORT

14.4 Movement Prep

It's all fun & games until someone gets a face full of chalk . . .

FITNESS

A. Four sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds

B. Seven rounds for time of:
Wall Ball Shots x 7 reps
Burpees x 7 reps

AIM

A. Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

B. Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

SPORT

Active Recovery

Fitness Friends.

EWOD

30 on, 30 off x 30 row/airdyne sprints
*Everyone must complete at least 10 sprints on the airdyne. Post thoughts to comments.

FITNESS

A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell)
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. In teams of two, with only one team member working at any time, complete as many rounds and reps as possible in 15 minutes of:
Sit-Ups x 15 reps
100 Meter Run

AIM

A. Take 15 minutes to build to a heavy Power Clean

B. In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

SPORT

A. Three sets, not for time, of:
Toes-to-Bar x 10-12 reps
Alternating Pistols x 10 reps (5 each leg)

B. Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed

C. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets

D. Six sets of:
Row or AirDyne Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%