“I would not have improved without the strength of your friendship, encouragement, and coaching.” – Larry on improving his 14.4 score by 40 reps on the second try.

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds

B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Kettlebell Swings
Odd minutes – 10 Burpees

AIM

A. Five sets of:
Power Clean x 1.1.1
(rest 5-7 seconds between singles)
Rest 2-3 minutes between sets

B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Heavy Kettlebell Swings
Odd minutes – 10 Burpees

SPORT

REST DAY

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B. Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Goblet Squats
Rest exactly 5 minutes, and then,
Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

AIM

A. Four sets of:
Strict Weighted Pull-Ups x 2-3 reps
Rest 90 seconds
Front Squat + Jerk
Rest 90 seconds

B. Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)
Rest exactly 5 minutes, and then,
Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

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FITNESS

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 60 seconds
Jump Rope Technique Work x 60 seconds
Rest 60 seconds

B. Three rounds for time of:
10 Burpee Box Jump Overs
20 Push-Ups

AIM

A. Five sets of:
Dumbbell or Barbell Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

B. Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

SPORT

A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
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 @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.

D. Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6

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