• Skill and strength:
  Work up to 3 rep max back squat
  4 sets, rest 2 minutes between sets
• WOD:
  9 minute AMRAP
  6 HSPU
  10 low ring push-ups
  30 DU’s / 60 singles

• A.1:
  Every 2 minutes, for 6 minutes (3 sets):
  Press (in Snatch grip) x 5 reps @ 2111
  Build over the course of the three sets.
  Followed by
• A.2:
  Every 2 minutes, for 6 minutes (3 sets):
  (Snatch Push Press + Overhead Squat with Pause) x 4 reps
  (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
  Build over the course of the three sets.
  Followed by…
• A.3:
  Six sets of:
  3-Stop Halting Snatch Deadlift + Snatch from 2? Below the Knee + Snatch @ 65-80%
  (pause for 2 seconds each at 2? off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2? below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
• B:
  Every 3 minutes, for 9 minutes (3 sets) of:
  Push Press x 10 reps
  Goal is to find the weight that is achievable, but challenging, for 10 reps.
• C:
  Three sets for max reps of:
  60 Seconds of Strict Handstand Push-Ups
  60 Seconds of Supinated-Grip Strict Pull-Ups
  immediately followed by…
  Three sets for max reps of:
  60 Seconds of Stationary Dips
  60 Seconds of Bent-Over Barbell Row (30/20 kgs)
• D:
  Every 6 minutes, for 18 minutes (3 sets) for times of:
  Row 1000/800 Meters
  20 Burpees Over the concept 2 rowerSCORE ROUNDS COMPLETED

• 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.

• WOD:
  Complete as many rounds and reps as possible in 3 minutes of:
  10 Single-Arm kettle-bell Snatches (work to something heavy)
  5 Burpee Box Jump-Overs
  5 Toes to Bar
  Rest 3 minutes between sets, and complete a total of five sets.

• A:
  Front Squat
  * Set 1: 5 reps @ 55%
  * Set 2: 3 reps @ 65%
  * Set 3: 1 rep @ 75%
  * Set 4: 1 rep @ 85%
  * Set 5: 1 rep @ 90%
  * Set 6: 1 rep @ 95%
  * Set 7: Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
  * Set 8 (optional): Exceed Set 7 weight

  Rest as needed, but at least 3 minutes between sets of singles.
  (REMEMBER TO LOAD 3RM AS SEPARATE BENCHMARK!)

• B:
  “Miller Time”
  Ten rounds for time of:
  3 Squat Clean and Jerks (100/65 kgs)
  4 Box Jumps (30″/24″)
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)

  For time:
  300 Calories Row/Assault Bike

  Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

• 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.

• Skill and Gymnastics:
  Every 2 minutes, for 18 minutes:
  1. Muscle-Ups x Max Reps in 45 seconds
  (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  2. Handstand Walk x 10 meters
  (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
  3. Alternating Pistols x 16-20 reps
  (if you’re proficient, add weight with a kettlebell)
• WOD:
  Every minute, on the minute, for 24 minutes (6 sets of each):
  Minute 1 – Run 200m/Row 150 Meters
  Minute 2 – 15 Kettlebell Swings (32/24 kg)
  Minute 3 – 10 Thrusters (50/35 kgs)
  Minute 4 – 12 Chest-to-Bar Pull-Ups

• A:
  Take 15-20 minutes to find your 1-RM Snatch
• B:
  “Commitment”
  Every minute, on the minute, for 10 minutes:
  8 Chest-to-Bar Pull-Ups
  2 Snatches

  Rules of “Commitment”:
  *The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
  **You are only allowed two snatch attempts in each minute.
  ***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
  Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
  Rest until fully recovered, and then…

• C:
  Strict Handstand Push-Up Density
  For max reps:
  90 seconds of Strict Handstand Push-Ups
  Rest 30 seconds
  60 seconds of Strict Handstand Push-Ups
  Rest 30 seconds
  30 seconds of Strict Handstand Push-Ups

  Note reps achieved for each set.

• Optional Additional Conditioning Session
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  For time:
  Run 1600 meters
  Please note and record your results to comments. Please note It is important for all testing to be done on a consistent course.

• 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.

• WOD.1:
  In teams of two, with only one partner working at a time…

  Complete as many reps as possible in 6 minutes of:
  Wall Ball Shots

  Rest 2min until the running clock reaches 8:00, and then…

• WOD.2 – ROWING:
  Complete as many calories as possible in 6 minutes of:
  Rowing on Concept 2/ as many 400m runs as possible in min
• WOD.2 – RUNNING:
  Complete as many calories as possible in 6 minutes of:
  Rowing on Concept 2/ as many 400m runs as possible in min

• Skill and Strength:
  Every 2 minutes, for 16 minutes (8 sets):
  High Hang Clean + Hang Clean + Clean + Jerk

  Build over the course of the 8 sets to today’s heavy.

• WOD:
  Every minute, on the minute, for 15 minutes:

  *Clean or Power Clean x 2 reps
  Burpees over Barbell x 6 reps

  *Load can vary from minute to minute. Post total amount in kg successfully cleaned.

  Ie. add up each reps weight in kg, and add all the reps together for a Total weight over the 15min

• A:
  Every 2 minutes, for 12 minutes (6 sets) of:
  2-Position Snatch @ 70-80%
  (high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
• B:
  Every 3 minutes, for 15 minutes (5 sets) of:
  Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J
• C:
  “Khufu”
  For time:
  10 Power Cleans (95/65 kgs)
  20 Strict Handstand Push-Ups
  30 Alternating Dumbbell /KB Snatch (32/24 kg)
  40 Wall Ball Shots (10/7kg)
  50 Calorie Row
  40 Wall Ball Shots (20/14 lbs)
  30 Alternating Dumbbell Snatch (10/7kg)
  20 Strict Handstand Push-Ups
  10 Power Cleans (95/65 kgs)
• D:
  Three sets of:
  Banded Glute Bridges x 25 reps @ 11X1
  Rest as needed
  Glute Ham Raises x 6 reps @ 20X1
  Rest as needed
  Supine GHD Straight Body Hold x 60 seconds
  Rest as needed

• 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.

• Conditioning:
  Three sets of:
  Bent over barbell row
  Work up to 5 sets
• WOD:
  Every minute on the minute for 10 minutes
  10 Kettlebell Swings
  10 Jump Squats
  Sit-ups

  SCORE SIT-UPS

• A:
  Every two minutes, for 16 minutes (8 sets) of:
  Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
  (dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)
  Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.
• B:
  Take 20 minutes to find your 2-RM Bench Press
  Movement Standard – Your butt must remain on the bench throughout the lift.
• C:
  For max reps:
  3 Minutes of Double-Unders
• D:
  Complete as many reps as possible in 3 minutes of:
  Legless Rope Climbs to 15′ Target
  (DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero.)

Rest 60 seconds until the running clock hits 4:00, and then…

• D.1:
  Complete as many reps as possible in 3 minutes of:
  Rope Climbs to 15′ Target (with legs)
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  For time:
  Row 5000 meters

• 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.

• Strength:
  Take 15-20 minutes to build to a 1-RM Strict Shoulder Press
• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:

  5 Hang Power Cleans (60/40kgs)
  10 Pull-Ups
  15 Hand-Release Push-Ups

• Conditioning:
  Three sets of:
  Bent-Over Barbell Rows x 8-10 reps @ 2111
  Rest 30 seconds
  Hollow Hold/Rocks x 60 seconds
  Rest 30 seconds

  SCORE ROW WEIGHT

• A:
  Every 3 minutes, for 15 minutes (5 sets) of:
  3-Position Snatch @ 70-75% of 1-RM Snatch
  (high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)
  Focus on perfect mechanics and positioning.
• B:
  Back Squat:
  * Set 1: 5 reps @ 55%
  * Set 2: 3 reps @ 65%
  * Set 3: 1 rep @ 75%
  * Set 4: 1 rep @ 85%
  * Set 5: 1 rep @ 90%
  * Set 6: 1 rep @ 95%
  * Set 7: 1 rep @ 101-102%
  * Set 8 (optional): Exceed Set 7 weight
  Rest as needed, but at least 3 minutes between sets of singles.
• C:
  For time:
  50 Meter (150 foot) Handstand Walk
• D:
  “2014 Team Series Event 4”
  30 Calorie Row
  30 Bar-Facing Burpees
  30 Hang Cleans (65/45kgs)

• 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.

• Skill and Strength:
  Every two minutes, for 16 minutes (8 sets) of:
  Snatch x 1.1.1
  (rest 5-7 seconds between singles)
  Build over the course of the 8 sets to today’s heavy.
• WOD:
  In teams of two, partners alternate complete sets to complete 5 sets each of:
  5 Overhead Squats*
  15 Kettlebell Swings (32/24 kg)
  30 Double-Unders
  *Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

• A:
  Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
  Note weight achieved, and whether it is a PR.
• B:
  For time:
  Row 2000 Meters
  30 Shoulder to Overhead (65/45 kg)
  60 Pull-Ups
  Rest until the running clock reaches 20:00, and then…
• C:
  For time:
  Row 1000 Meters
  20 Shoulder to Overhead (65/45kgs)
  40 Pull-Ups
  Rest until the running clock reaches 30:00, and then…
• D:
  Complete as many rounds and reps as possible in 10 minutes of:
  65/45kg Overhead Walking Lunges x 20 Meters
  (Muscle-Up + 3/2 Ring Dips) x 3 reps
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  60-Minute Hike or trail run – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

• 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.

• WOD:
  Warm up appropriately and then set up with skills for the WOD:In teams of two, with only one partner working at a time, complete:
  100 Burpees
  100 Kettlebell Ground to overhead
  100 Box Jump Overs

  Athletes may also choose to work on a barbell, use barbell to a alle for beginners and lite. Athletes may choose their own weight but it must be challenging.. They should not be able to complete more than 10reps at a time)

  Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.

  Designated resting positions:
  Burpees – Kettlebells or barbell extended overhead
  Ground to Overhead – Hanging from a Pull-Up Bar
  Box Jump Overs – Plank from Elbows

• A:
  Build quickly to 85% of your 1-RM Clean & Jerk, and then…
  For time:10 Clean & Jerks @ 85% of 1-RM

  *If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
  Please note your time and the weight used.

• B:
  Ten sets of:
  Back Squat x 2-3 reps
  (all sets performed between 90-95% of your 1-RM)
  Rest 3 minutes between sets.
• C:
  For time:
  50 Calories of Assault Bike or Rower
  Rest until the clock reaches 5:00, and then…

• D:
  For time:Perform your Penalty Calories of Assault Bike/Rower*

  Rules/Penalties:
  Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.

  Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

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.

• Strength and Conditioning:
  Three sets of:
  Deadlift x 6-8 reps @ 20X1
  Rest 20 seconds
  Unbroken Kettlebell Swings x 20 reps
  Rest 3 minutes

  SCORE DEADLIFT WEIGHT

• WOD:
  For time:
  Row 1000Meters/ Run 1600
  25 Thrusters (45kg/30 kgs)
  25 Toes to Bar
  100 Double-Unders
  25 Toes to Bar
  25 Thrusters

• A:
  Three sets, not for time, of:
  Weighted Overhead Pistols x 4-6 reps
  Legless Rope Climb x 1-2 ascents
  Double Unders x 40 unbroken reps

  SCORE PISTOLS WEIGHT

• B.1:
  Every minute, on the minute, for 21 minutes:
  Minute 1: 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
  Minute 2: 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
  Minute 3: 12 Alternating Front-Racked Barbell Reverse Lunges (80/50 kgs – taken from the ground)

  SCORE LUNGE WEIGHT

  When the clock hits 21:00, perform…

• B.2:
  Three rounds for time of:
  5 Strict Handstand Push-Ups
  10 Burpee Box Jump-Overs (24″/20″)
  10 Chest-to-Bar Pull-Ups
  12 Alternating Front-Racked Barbell Reverse Lunges (80/50 kgs – taken from the ground)

  *Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.

• C:
  Three sets of:
  Anterior Loading Box Step-Ups x 8 reps
  (hug a heavy sandbag, D-Ball or med ball)
  Rest as needed
  Glute Ham Raises x 8 reps @ 3011
  Rest 10 seconds
  Supine GHD Straight Body Hold x 60 seconds
  Rest as needed

  SCORE BOX STEP-UP WEIGHT

• 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.