• 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.

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  *Set 1: 2 reps @ 60%
  *Set 2: 2 reps @ 65%
  *Set 3: 2 reps @ 70%
  *Set 4: 1 rep @ 75%
  *Set 5: 1 rep @ 80%
  Rest one minute, and then…
  Every two minutes, for 10 minutes (5 sets):
  Front Squat
  *Set 6: 85% x 1 rep
  *Set 7: 85-90% x 1 rep
  *Set 8: 90+% x 1 rep
  *Set 9: 90+% x 1 rep
  *Set 10: 90+% x 1 rep
  For sets 6-10, let feel dictate loading. 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. If you determine that you’ve reached that load for the day prior to set 10, stop there.
• B:
  Every two minutes, for 20 minutes (10 sets):
  Power Clean + Jerk
  Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
• C:
  Three sets of:
  Split Jerk x 1 rep @ 90+%
  Rest as needed
  In just three attempts, find today’s “heavy”
• D:
  In 15 minutes or less, build to today’s “heavy”…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 85-90% of today’s heavy single
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  Thirty sets of:
  30 seconds of Assault Bike @ 70-75/60-65 rpm
  30 seconds of Assault Bike @ 50/40 rpm
  Or row
  Using 30 sec sprint intervals with 30 seconds rest between each set for thirty sets.

• Wod 1:
  Complete as many rounds and reps as possible in 8 minutes of:
  8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
  8 Strict Supinated-Grip Pull-Ups

  Rest 4 minutes, and then…

• Wod 2:
  Complete as many rounds and reps as possible in 6 minutes of:
  15 Ring Push-Ups
  15 Box Jump-Overs (24″/20″)

  Rest 4 minutes, and then…

• Wod 3:
  1200m run for 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.

• Skill and gymnastics:
  Every 2 minutes, for 18 minutes:
  Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
  (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
  (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
  Minutes 5-6, 11-12 & 17-18:
  L-Sit Hold x 45 seconds accumulated time

• WOD:
  Against a 3 minute running clock, complete:
  400 Meter Run or Row
  Wall Ball Shots x Max reps
  Rest 3 minutes
  Repeat for a total of three sets.

• A:
  Every 2 minutes, for 10 minutes (5 sets), of:
  2 Snatch Lift Offs + Snatch
  (smooth and controlled pull from the floor to the mid-patella twice, then snatch)
  Build to approximately 80% over the course of the five sets.

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+

• B:
  Take 15 minutes to build to a 2-RM Overhead Squat
  Compare your results to Last session.
• C:
  Five sets for times of:
  100 Double-Unders
  8/6 Bar Muscle-Ups
  Rest 2 minutes
  *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
• D:
  Three sets of:
  Kettlebell Skull Crushers x 10-12 reps
  Rest as needed
  Bamboo Bar Overhead Static Hold x 60 seconds
  (Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
  Rest as needed
  Towel Pull Ups x 8-10 reps @ 21X1
  Rest as needed

SCORE KETTLEBELL 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.

• Strength and Conditioning:
  Three sets of:
  Bench Press x 4-6 reps @ 20X1
  Rest 60-90 seconds
  Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
  Rest 60-90 seconds

• WOD:
  Complete as many rounds and reps as possible in 15 minutes of:
  20 Kettlebell Swings (24/16 kg)
  10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
  400 Meter Run

• A.1:
  Complete as many rope climbs as possible in 8 minutes of:
  Row 1250 Meters
  15-foot Legless Rope Climbs x Max Reps
  (if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)
  Rest until the running clock reaches 12:00, and then…
• A.2:
  Complete as many barbell complexes as possible in 8 minutes of:
  Row 1250 Meters
  *90/60kg Barbell Complex x Max Reps
  (Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)
  Rest until the running clock reaches 24:00, and then…
• A.3:
  Complete as many burpees as possible in 8 minutes of:
  Row 1250 Meters
  Burpees x Max Reps
  Rest until the running clock reaches 36:00, and then…
• A.4:
  For time:
  Row 1250 Meters
• B:
  Two sets of:
  32/24 kg Kettlebell Towel Carry x Max Distance (wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
  Rest as needed
  GHD Sit-Ups x 20-25 reps
  Rest as needed
  Wrist Roll to Support x 10-15 reps (on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
  Rest as needed
  Glute-Ham Raises x 5-8 reps @ 3011
  Rest as needed

• Optional Additional Conditioning Session
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  25-Minute Tempo Run
  Run each 400 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 & Strength:
  Every two minutes, for 20 minutes (10 sets):
  Clean x 1 rep
  Build over the course of the 10 sets to today’s 1-RM.
  

• WOD:
  “Five-Minute Capacity Test”
  Complete as many rounds and reps as possible in 5 minutes of:
  
  5 Squat Cleans (65/45 kgs)
  10 Burpees Over the Barbell
  

• 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.

• Rest & Recovery Day – well done on the competition guys!

• WOD:
  With a continuous running clock, perform the following:
  0:00 – 1000 Meter Row
  5:00 – 50 Burpees
  10:00 – 30 Strict Pull-Ups
  15:00 – 50 Wall Ball Shots
  20:00 – 30 Box Jump Overs
  25:00 – 800 Meter Run

• 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.

• 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:
  Four sets of:
  Romanian Deadlift x 6-8 reps @ 3011
  Rest 60 seconds
  Dumbbell External Rotations x 8-10 reps each arm @ 2020
  Rest 60 seconds

  SCORE DEADLIFT WEIGHT

• WOD:
  Two rounds for time of:
  Row 500 Meters
  20 Hand-Release Push-Ups
  30 Kettlebell Swings (24/16 kg)
  Run 400 Meters

• A:
  Every 2 minutes, for 12 minutes (6 sets):
  Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk
• B:
  Back Squat
  *Set 1: 5 reps @ 65-70%
  *Set 2: 3 reps @ 75-80%
  *Set 3: 1 rep @ 85-90%
  *Set 4: Max reps @ 75%
  Rest 2-3 minutes
• C:
  Every 5 minutes, for 15 minutes (3 sets), for times:
  40 Calories of Assault Bike/Row
  Go hard each set!
• D:
  For Time:
  30 Bench Press
  30 Strict Handstand Push-Ups
  30 Strict Supinated-Grip Pull-Ups
  Males = Bodyweight Bench Press
  Females = Bodyweight x .7 Bench Press

• 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:
  Four sets of:
  Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
  Rest 60 seconds
  L-Sit x 30-60 second hold
  (if you cannot do this consecutively, accumulate the time)
  Rest 60 seconds

• WOD:
  Complete as many rounds and reps as possible in 5 minutes of:
  10 Pull-Ups
  10 Wall Ball Shots (10/6kg)

Then rest exactly 5 minutes, before completing…

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Freestanding Hold x 20-30 seconds (use assistance if needed)
  Minute 2: Roll to Candlestick x 10 reps
  Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds
  (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
• B.1:
  Every minute, on the minute, for 21 minutes:
  Minute 1: 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
  Minute 2: 5 Burpee Box Jump-Overs + 10 Push Press (55/35 kgs)
  Minute 3: 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

SCORE COMPLETED ROUNDS (1 – 21)

When the clock hits 21:00, perform…

• B.2:
  Three rounds for time of:
  8 Chest-to-Bar Pull-Ups
  9 Burpee Box Jump-Overs
  10 Push Press (55/35kgs)
  12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’€™s Carry)
• C:
  Three sets of:
  Anterior Loading Box Step-Ups x 8 reps
  (hug a heavy sandbag, D-Ball or med ball)
  Rest 20-30 seconds
  Banded Lateral Leg Raises x 45 seconds
  Rest 20-30 seconds
  Banded Hamstring Curls x 45 seconds
  Rest 20-30 seconds

• 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.

PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

• Strength:
  Every 2 minutes, for 16 minutes (8 sets) of:
  Shoulder Press x 2-3 reps @ 20X1
  Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
• WOD:
  Five rounds for time of:
  60kg/ 35kg Push Press x 10 reps
  Double-Unders x 30 reps

• 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.

• A:
  Every minute, on the minute, for 5 minutes:
  Front Squat
  *Set 1: 2 reps @ 60%
  *Set 2: 2 reps @ 65%
  *Set 3: 2 reps @ 70%
  *Set 4: 1 rep @ 75%
  *Set 5: 1 rep @ 80%
  Rest one minute, and then…
  Every two minutes, for 10 minutes (5 sets):
  Front Squat
  *Set 6: 85% x 1 rep
  *Set 7: 85-90% x 1 rep
  *Set 8: 90% x 1 rep
  *Set 9: 90% x 1 rep
  *Set 10: 90% x 1 rep
  For sets 6-10, let feel dictate loading. 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. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
• B:
  Every two minutes, for 20 minutes (10 sets):
  Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
  Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
• C:
  In 15 minutes or less, build to today’s heavy…
  Back Squat x 1 rep
  Followed by…
• D:
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 2 reps @ 90% of today’s heavy single
• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)
  Five sets of:
  Row 1000 meters @ 2 seconds faster than your 5k PR Pace
  Rest 45 seconds