Cathy & Edwina doing their thang. PS: The 6AM peeps need some love, too! Let's put some pressure on your 6a coaches to snap photos more often!

FITNESS

A. Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3011
Rest 90 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B. For time:
Row 1000 Meters
—
5 Wall Climbs
10 Burpee Box Jump Over or Burpee Hurdle Hop
20 Pull-Ups
30 Goblet Squats

Post results for 1000 Meter Row and total time for completion

AIM

A. Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3011
Rest 90 seconds
Pendlay Rows x 4-6 reps
Rest 90 seconds

B. For time:
Row 1000 Meters
—
20 Handstand Push-Ups
30 Overhead Squat (115/75 lbs)
40 Pull-Ups
50 Double-Unders
Post results for 1000 Meter Row and total time for completion

Pendlay Row: https://www.catalystathletics.com/exercises/exercise.php?exerciseID=172

SPORT

14.3 Prep Work & Mobility

Coach K hits a 195lb hang clean, a 15lb PR. She thought it was only 185lbs . . . the power of all those tens + not being a good counter.

FITNESS

Five sets for times of:
15 Push-Ups
20 Kettlebell Swings
Run 400 Meters

Rest 3-4 minutes

AIM

Five sets for times of:
225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Run 400 Meters

Rest 3-4 minutes

SPORT

Active Recovery

Gable & Lisa.

EWOD & FITNESS

In teams of three, with only one partner working at a time, complete as many rounds and meters as possible in 30 minutes of:
Row 250 Meters
15 Air Squats
(Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 15th Air Squat. The goal is to cycle through as many rounds as possible in 30 minutes.)

AIM

A. Take 12-15 minutes and build to a heavy Power Clean

B. Five sets for times of:
155/105 lb Power Clean x 5 reps
24″/20″ Box Jumps x 15 reps
Rest 2 minutes

SPORT

A. Three sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
8/6 Muscle-Ups
Rest 3 minutes

B. Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes

C. For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately (e.g., 1100, 600, 300 = 2000).

Hannah on 14.2

FITNESS

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Man-Makers x 5 reps
Run 100 Meters with 20 lbs Medicine Ball

AIM

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10 reps @ 1010
Rest 90 seconds

B. For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups

SPORT

A. Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B. Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C. Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .

D. Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Toes to Bar

Don't forget to submit your 14.2 scores before 8PM tonight!

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
Side Planks x 30-45 seconds each side
Rest 60 seconds

B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

AIM

A. Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds

B. In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

SPORT

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)

B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)

C.
For time:
15 Thrusters (135/95 lbs)
5 Rope Climbs (15′)
12 Thrusters
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

D.
10 Minutes of AirDyne @ 80-85% effort

ALL LEVELS

14.2