Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Conditioning:
  Four sets of:
  Box Step-Ups x 8 each leg
  (rest 30 seconds between legs)
  Rest 60 seconds
  Single-Arm Dumbbell Row x 6-8 each arm
  Rest 60 seconds

  Score weight for rows

• WOD:
  Complete as many rounds and reps as possible in 12 minutes of:
  10 Barbell Thrusters (40/25kgs)
  20 Overhead Alternating Reverse Lunges (same weight)

  Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

• A:
  For max reps:
  30 Seconds of Muscle-Ups
  Rest 30 seconds
  30 Seconds of Toes to Bar
  Rest 30 seconds
  30 Seconds of Handstand Walk (for max distance)
  Rest 30 seconds
  45 Seconds of Muscle-Ups
  Rest 15 seconds
  45 Seconds of Toes to Bar
  Rest 15 seconds
  45 Seconds of Handstand Walk (for max distance)
  Rest 15 seconds
  60 Seconds of Muscle-Ups
  60 Seconds of Toes to Bar
  60 Seconds of Handstand Walk (for max distance)
• B.a:
  For time:
  Row 1000 Meters
  50 Thrusters (40/25kgs)
  30 Chest to Bar Pull-Ups
  Rest until the running clock reaches 15:00, and then…
• Jackie:
  1000m Row, 50 thrusters, 30 Pull ups – For Time
• C:
  Complete 12 minutes of:

  40-Yard Sled Push (heavy)
  (we don’t have a sled… Bring one if you do.. else we do partner banded resistance sprints. Across the quad.)
  40-Yard Farmer’s Carry (heavy)

  Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

  Score: weight on Farmer’s Carry

• 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.

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.

• Strength:
  Front Squat
  Set 1: 5 reps @65%
  Set 2: 4 reps @75%
  Set 3: 3 reps @80%
  Set 4: 3 reps @85%
  Set 5: 1 rep @90%
  Set 6: 1 rep @95%
  Set 7: 1 rep @101%
  Set 8: 1 rep @101+%
  Rest 2 minutes between sets
• WOD:
  Five rounds for time of:
  Run 400 / Row 250 Meters
  15 Pull-Ups
  15 Wall Ball Shots (10/7.5kg)

Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

• A:
  Six sets of:

  Pause Front Squat @ 24X1 + Front Squat

  Rest 2 minutes

  Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

• B:
  Every 90 seconds, for 12 minutes (8 sets):
  High Hang Snatch x 2 reps @ 65-75% or your 1RM Snatch

  Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

  Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

• C:
  Every 90 seconds, for 9 minutes (6 sets):
  Back Squat x 3 reps @ 75-85% of 1RM
• D:
  Four sets for max reps of:
  45 seconds of Alternating Reverse Lunges (85/55kg – back rack)
  Rest 45 seconds
  45 seconds of Supinated-Grip Strict Pull-Ups
  Rest 45 seconds
• OPTIONAL CONDITIONING WORK:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

  Three sets of:
  Row 1500 Meters @ 80% of your 500m pace
  Rest 4-6 minutes

• 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 minute, on the minute, for 15 minutes:
  Minute 1: 40 Double-Unders
  Minute 2: 6-8 Strict L-Seated Ring Pull-Ups
  Minute 3: 3-4 Wall Climbs
• WOD:
  Four sets for max reps against a 3 minute running clock of:
  Run 100 Meters
  10 Toes to Bar
  10 Kettlebell Swings (32/24 kg)
  Rest 3 minutes between sets.

• A:
  Bench Press
  * Set 1: 50% of possible 1RM x 5 reps
  * Set 2: 75% of possible 1RM x 3 reps
  * Set 3: 85% of possible 1RM x 1 rep
  * Set 4: 90-95% of possible 1RM x 1 rep
  * Set 5: Test 1RM
  * Set 6 (optional): Exceed Set 5 weight
• B:
  Take 5-8 minutes to build to a 3RM Overhead Weighted Pistol (barbell)

  Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

  You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

• C:
  For max reps:
  Bench Press x Max Reps @ 85% of today’s 1RM
  Complete 2 sets. Rest 3-4 min between each set
• D:
  Complete 120 Wall Ball Shots in as few sets as possible:
  Unbroken Wall Ball Shots (10/7.5 kg) x Max Reps
  Rest EXACTLY 60 seconds
  Goal is 3 sets or fewer. Note total sets taken and total time to complete 120 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.

We would like to start analysing 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! Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Every two minutes, for 20 minutes (10 sets):
  Hang Snatch + Snatch + Overhead Squat
• WOD:
  Complete as many rounds and reps as possible in 8 minutes of:
  5 Power Snatches (60/45kg)
  10 Burpee Box Jump-Overs

• A:
  For max reps/time of:
  L-Sit x Max Hold
  (Standard – Stack plates under feet to height of parallettes/ box/ kettlebells – set terminates if heels touch the plates.)
  Rest exactly 60 seconds
  L-Sit x Max Hold
  Rest exactly 60 seconds
  60 seconds of Toes to Bar

  LOG REPS TOES TO BAR

• B:
  Take 15-20 minutes to find your 1-RM Snatch

  (You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

• C:
  For time:
  Row 2000 meters
  20 Snatches (80/55 kgs)
  60 Pull-Ups
  20 Snatches
  Row 2000 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.

• Skill and Strength:
  Four sets of:
  Front-Foot Elevated Split Squat x 6-8 each leg
  Rest 60 seconds
  Ring Push-Ups x 8-10 reps
  Rest 60 seconds
• WOD:
  Four sets for max reps against a 3-minute running clock of:
  Run 300 Meters
  Max Reps Barbell Man-Makers (55/35 kg)
  (push-up, power clean, push press)
  Rest 2 minutes

• Strength:
  Deadlift x 3 reps (with PERFECT posture and mechanics)
  * Set 1 – 50% of possible 3-RM x 5 reps
  * Set 2 – 75% of possible 3-RM x 3 reps
  * Set 3 – 85% of possible 3-RM x 2 reps
  * Set 4 – 90-95% of possible 3-RM x 1 rep
  * Set 5 – Test 3-RM
  * Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’€™re willing to damage yourself.

• WOD:
  For time:
  20 Overhead Squats (60/45 lbs)
  30 Kettlebell Swings (32/24 kg)
  40 Wall Ball Shots (10/7.5kg)
  50 Double-Unders
  50 Calories of Rowing on Concept 2
  50 Double-Unders
  40 Wall Ball Shots
  30 Kettlebell Swings (32/24 kg)
  20 Overhead squats (60/45)

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

• 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:
  In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a team)

50 Strict Pull-Ups

100 Push Presses (45/30kg)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (45/30kg)

50 Strict Pull-Ups

Run 800 Meters (as a team)

Work in teams spreading the workload as needed. Both partners run together at the beginning and end together running. You may not start the work until your partner is at the next work station. Clock ends when both partners are in from the run.

• A:
  Six sets of:

  Drop Snatch x 1 rep

  Rest as needed

  Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

• B:
  Six sets of:Strict Shoulder Press x 3 reps

  Rest as needed

  Build over the course of the six sets to something heavy for a triple.

• C:
  Muscle-Up Volume Testing

  For max reps:

  90 seconds of Muscle-Ups

  Rest 60 seconds

  60 seconds of Muscle-Ups

  Rest 60 seconds

  30 seconds of Muscle-Ups

• D:
  Three sets of:Bent-Over Barbell Row x 6-8 reps @ 2110

  Rest as needed

  Glute-Ham Raises x 6-8 reps @ 2011

  Rest as needed

  Nose-to-Wall Handstand Hold x 45-60 seconds

  (nothing touches the wall but the tips of your toes and your nose)

  Rest as needed

• Optional Additional Conditioning Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to of after today’s primary work.Three sets of:

  Run 1600 Meters @ 85% of your 1600 meter PR pace

  Rest 3 minutes

• 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:
  Every 5 minutes, for 30 minutes (6 sets):

Row 600 Meters/ Run 800m
5 Thrusters (55/35kg)
10 Burpees Over the Barbell

Measure rounds completed

• Conditioning::
  Five sets of:
  45 seconds of Front-Leaning Rest on Rings
  Rest 15 seconds
  45 seconds of Face-Up Chinese Planks
  Rest 75 seconds

• A: €”Kinney”:
  Run 1600 meters
  15 Muscle-Ups
  15 Deadlifts (275/185 lbs)(125/85kg)
  Run 1200 meters
  10 Muscle-Ups
  10 Deadlifts (275/185 lbs)
  Run 800 meters
  5 Muscle-Ups
  5 Deadlifts (275/185 lbs)
• B::
  Three sets of:Strict Toes to Bar x 10 reps
  Rest 60 seconds
  Handstand Walk x 10-15 meters
  Rest 60 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.

• Strength:
  Back Squat
  *Set 1: 5 reps @ 65%
  *Set 2: 4 reps @ 75%
  *Set 3: 3 reps @ 85%
  *Set 4: 2 reps @ 90%
  *Set 5: 1 rep @ 95%
  *Set 6: 4 reps @ 90+%
  Rest 2 minutes between sets.
• WOD:
  For time:

  Row 1000m / Run 1600m
  immediately followed by:

  Five rounds of:
  8 Ring Dips
  10 Toes to Bar
  12 Box Jump-Overs

  immediately followed by…
  Run 800 Meters

• A::
  Every 2 minutes, for 12 minutes (6 sets):

  Front Squat + Jerk
  Build over the course of the six sets.

• B::
  Complete as many rounds and reps as possible in 4 minutes of:

  10 Strict Handstand Push-Ups
  15 Box Jumps (24″/20″ – open hips on box)
  20 Shoulder to Overhead (155/105 lbs)(70/45kg)
  25 Pull-Ups
  30 Double-Unders

  Rest exactly 4 minutes, and then . . .

• C::
  Complete as many rounds and reps as possible in 6 minutes of:

  10 Strict Handstand Push-Ups
  15 Box Jumps (24″/20″ – open hips on box)
  20 Shoulder to Overhead (155/105 lbs)(70/45kg)
  25 Pull-Ups
  30 Double-Unders
  Rest exactly 4 minutes, and then…

• D::
  Complete as many rounds and reps as possible in 8 minutes of:
  10 Strict Handstand Push-Ups
  15 Box Jumps (24″/20″ – open hips on box)
  20 Shoulder to Overhead (155/105 lbs)(70/45kg)
  25 Pull-Ups
  30 Double-unders

• 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:
  Every 3 minutes, for 15 minutes (5 sets):

  Seated Shoulder Press x 6-8 reps

Use the time between sets to stretch calves and hip flexors.

• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:10 Strict Handstand Push-Ups

  10 Strict Pull-Ups

  20 Russian Kettlebell Swings

• A:
  Five sets of:

  Front Squat x 2 reps

  Rest as needed

  Load by feel here, most of you are still recovering from Murph on Friday , so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

• B:
  Every two minutes, for 20 minutes (10 sets):

  Hang Snatch + Snatch

  Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

• C:
  Five sets for times of:

  Row 500 Meters

  7/5 Muscle-Ups

  7 Overhead Squats (185/135 lbs)(85/65kg)

  Rest 3 minutes

• D:
  Three sets of:

  Single-Arm DB Row x 8-10 reps

  Rest as needed

  Glute-Ham Raises x 6-8 reps

  Rest as needed

  GHD Sit-Ups x 12-15 reps

  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.