• Skill and Strength:
  Every 2 minutes, for 30 minutes (5 sets of each):
  Station 1: Deadlift x 3 reps
  (build in load with the goal of making the last two sets today’s heavy triple)
  Station 2: Muscle-Ups x Max Reps
  (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
  (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

  SCORE DEADLIFT WEIGHT

• WOD:
  In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

  Run 400m/Row 250 Meters
  30 Kettlebell Swings (24/16 kg)
  15 Ring Dips
  E.g., Partner A runs 400m or rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B runs /rows, etc…

• A:
  Every two minutes, for 12 minutes (6 sets) of:
  Power Jerk + 2 Split Jerks
  (pause for 3 seconds in receiving of both split jerks)
• B:
  Every 3 minutes, for 15 minutes (5 sets):
  Bench Press x 5 reps @ 80-85% of last week’s 2-RM
• C:
  Complete as many rounds and reps as possible in 20 minutes of:
  4 Muscle-Ups
  8 Strict Handstand Push-Ups
  16 Kettlebell Swings (32/24 kg)
• D:
  Three sets of:
  Glute-Ham Raises x 6-8 reps @ 3011
  Rest as needed
  Weighted Hip Thrusts x 8-10 reps @ 21X1
  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.

• Strength:
  Three sets of:
  Overhead Squat x 8-10 reps @ 30X1
  Rest 2 minutes
  Weighted Pull-Ups x 3-5 reps @ 21X0
  Rest 2 minutes
  (Choose weights heavy enough to allow rep range with good form)
• WOD:
  Four rounds for time of:
  60 Double-Unders
  30 Wall Ball Shots (10/5kg)
  15 Pull-Ups

• A:
  Every 2 minutes, for 10 minutes (5 sets):
  Power Clean x 3 reps
  Build to today’s heavy triple,
  and then…
  Every 2 minutes, for 8 minutes (4 sets):
  Clean x 3 reps
  Build to today’s heavy triple,
  and then…
  Every 2 minutes, for 6 minutes (3 sets):
  Clean Pulls x 3 reps
  (High pull)
• B:
  In 15 minutes or less, build to today’s “heavy”…

  Back Squat x 1 rep
  The goal is to establish today’s “heavy” lift.

  “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

• C:
  Every two minutes, for 24 minutes (6 sets of each):
  Station 1: Back Squat x 8 reps @ 70-75% of today’s 1-RM
  Station 2: 50 Double-Unders + 12 Toes to Bar

  SCORE BACK SQUAT WEIGHT

• D:
  Two sets of:
  100-Meter Pinch-Grip Plate Carry
  (walk, don’t run)
  Rest as needed
  20 GHD Sit-Ups
  Rest as needed

  SCORE PLATE WEIGHT

• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)

  Five sets of:
  Run 800 Meters
  Rest 90 seconds
  Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

• 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:
  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.