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We also do analyse the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

• Skill & Strength:
  Every two minutes, for 20 minutes (5 sets of each):
  Interval 1: Banded Deadlifts x 6-8 reps
  Interval 2: Banded or Weighted Push-Ups x 10-15 reps
• WOD:
  Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
  120/80kg Deadlift
  Burpees Over the Barbell

• A:
  Every minute, on the minute, for 12 minutes:

  Minute 1: Strict Handstand Push-Ups x 4-10 reps
  (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

  Minute 2: L-Seated Dead Hang x 30-45 seconds
  (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

  Minute 3: Unbroken Double-Unders x 30-40 reps

• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Split Jerk x 2 reps

  (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

  Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

• C:
  Strict Overhead Press
  Set 1: 5 reps @ 50%
  Set 2: 5 reps @ 60%
  Set 3: 5 reps @ 70%
  Set 4: 3 reps @ 85-90%
  Set 5: 3 reps @ 85-90%
  Set 6: 3 reps @ 85-90%
  Set 7: 10 reps @ 70-75%
  Rest 2 minutes between sets.
  Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
• D:
  Every 6 minutes, for 24 minutes (4 sets) of:

  Run 400 Meters
  10 Alternating One-Arm KB Snatch (32/24 kgs)
  20/15 Ring Dips (ladies, 15 reps)
  Run 400 Meters

  SCORE TOTAL TIME

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.