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

• Strength:
  Five sets of:
  Front Squat x 2-4 reps
  Rest 20 seconds
  Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
  Rest 3-4 minutes

  SCORE FRONT SQUAT WEIGHT

• WOD:
  Complete rounds of 15, 12 and 9 reps for time of:
  60/40kg. Hang Squat Cleans
  Burpees Over the Barbell

• A:
  Front Squat
  Set 1: 3 reps @ 55-60%
  Set 2: 2 reps @ 65-70%
  Set 3: 1 rep @ 75-80%
  Set 4: 1 rep @ 80-85%
  Set 5: 1 rep @ 85-90%
  Set 6: 1 rep @ 90-95%
  Set 7: 1 rep @ 95+%
  Set 8: 1 rep @ 101-105%
  Rest as needed
• B:
  Every two minutes, for 20 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
• C:
  For time:
  Row 2000 Meters
• D:
  Three sets of:
  Barbell Hip Bridges x 10-12 reps @ 2111
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
  Rest as needed
  Barbell Good Mornings x 10-12 reps
  Rest as needed
  15? Legless Rope Climbs x 1-2 reps
• Optional Additional Conditioning Session:
  30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

• 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 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

• WOD:
  In teams of two, with only one person working at a time, complete:
  100 Kettlebell Swings (32/24 kg)
  400 Meter Run*
  100 Wall Ball Shots (10/6kg)
  400 Meter Run
  80 Burpees
  400 Meter Run
  100 Wall Ball Shots (10/6kg)
  400 Meter Run
  100 Kettlebell Swings (32/24 kg)
  *Both athletes perform the run at the same time.

• A:
  Every minute, on the minute, for 12 mintues:
  Minute 1: Strict Muscle-Up x 1-4 reps
  (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  Minute 2: Handstand Walk x 15-20 Meters
  Minute 3: Unbroken Double-Unders x 50 reps
• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Split Jerk x 1 rep
  Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 80-85% of 1-RM
  Set 2: 4 reps @ 85-90%
  Set 3: 3 reps @ 90-95%
  Set 4: 2 reps @ 95-98%
  Rest 2 minutes between sets.
• D:
  Every 6 minutes, for 24 minutes (4 sets of)
  Row 750 Meters
  10/8 Muscle-Ups
  This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

• 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 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

• Strength:
  Every 2 minutes, for 20 minutes (10 sets):
  Split Jerk x 1 rep
  Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
  Goal is to establish perfect footwork and mechanics.
• WOD:
  Complete as many rounds and reps as possible in 12 minutes of:
  6 Ground to Overhead (60/45kg)
  12 Alternating Overhead Reverse Lunges (60/45kg)
  12 Ring Dips

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Build over the course of the five sets to today’s heavy double.
• B:
  Every 90 seconds, for 15 minutes (10 sets):
  Snatch x 1 rep
  Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
• C:
  Every 2 minutes, for 10 minutes (5 sets):
  Back Squat x 5 reps @ 3-5% more than you used last Monday
• D:
  Four sets, not for time, of:
  Banded Hip Bridges x 60 Seconds
  1 Legless Rope Climb
  Seated Goodmornings x 8-10 reps
  1 Legless Rope Climb
• 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 or after today’s primary work.
  Five sets of:
  Run 800 Meters @ 80%
  Run 400 Meters @ 40-50%

• 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 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

• WOD:
  Every 8 minutes, for 40 minutes (5 sets) of:
  Run 800 Meters
  21 Kettlebell Swings (24/16 kg)
  12 Pull-Ups
  Note times for each set, and add them for total working time.
• Conditioning:
  Hawaiian Squats x 8-10 reps per side
  Hollow Body Hold/Rocks x 45-60 seconds

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Loads per set (by %): 65, 75, 85, 90, 90+
• B:
  Every minute, on the minute, for 10 minutes:
  Snatch x 2 reps
  (reset before each rep)
  Loading suggestions:
  Minutes 1-3: 55-65%
  Minutes 4-6: 65-75%
  Minutes 7-10: 75-85%
• C:
  Kill Cliff Granite Games Qualifier Week 4

  Complete as many reps as possible in 13 minutes of:
  10 Deadlifts (100/70kg)
  5 Ring Muscle-ups
  10 Deadlifts (115/80kg)
  5 Ring Muscle-ups
  10 Deadlifts (130/90kg)
  5 Ring Muscle-ups
  10 Deadlifts (145/100kg)
  5 Ring Muscle-ups
  10 Deadlifts (155/106kg)
  5 Ring Muscle-ups
  10 Deadlifts (170/115kg)
  MAX Ring Muscle-ups

• D:
  Ten minutes of:
  Assault Bike @ 65-75%
• Optional Conditioning Session:
  Five rounds for time of:
  Run 800 Meters @ 85%
  Rest 2 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 Conditioning:
  Every 90 seconds, for 30 minutes (5 sets of each station):
  Station 1: Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
  Station 2: Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
  Station 3: Supine Ring Row x 10-12 reps @ 2111
  Station 4: Reverse Snow Angels x 15-20 reps (slow and controlled)
• Conditioning:
  Three sets of:
  Nose-to-Wall Handstand Hold x 45-60 seconds
  Rest 30 seconds
  Couch Stretch x 90 seconds each leg
  Rest 30 seconds

• A:
  Every 90 seconds, for 15 minutes (10 sets):
  Power Clean + Front Squat + Clean
  Build over the course of the ten sets.
• B.1:
  Every minute, on the minute:
  Back Squat
  Set 1: 40% x 1 rep
  Set 2: 50% x 1 rep
  Set 3: 60% x 1 rep
  Set 4: 70% x 1 rep
  Set 5: 80% x 1 rep
  and then…
  Every 2 minutes
  Set 6: 85% x 1 rep
  Set 7: 90% x 1 rep
  Set 8: 95% x 1 rep
• B.2:
  One set of:
  85% Back Squat x Max Reps @ 20X1
  (no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
  Use the same weight as last week, and aim to beat last week’s score.
• C:
  Three sets of:
  Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
  Rest as needed
  Front Foot Elevated Split Squats x 8 reps each @ 2011
  (elevate the foot 3-4″)
  Rest as needed
• D:
  Three rounds for time:
  20 Russian Kettlebell Swings (32/24 kg)
  10 Box Jumps (30″/24″)
  Rest 2 minutes, and then…
  For time:
  Row 500 Meters
  50 Burpees Over the Erg

• 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:
  Four sets of:
  Good Mornings x 6 reps @ 3011
  Rest 30 seconds
  Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
  Rest 30 seconds
  Banded Hip Bridges x 25 reps
  Rest 30 seconds
• WOD:
  Every 5 minutes, for 15 minutes (3 sets):
  15 Pull-Ups
  30 Push-Ups
  45 Air Squats

  Score total time

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Strict Toes to Bar x 8 reps @ 3110
  (these should be slow and controlled)
  Minute 2: Handstand Hold x 45 seconds
  (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
  Minute 3: Unbroken Double-Unders x 50 reps
• B:
  Every two minutes, for 16 minutes (8 sets):
  Push Press + Power Jerk + Split Jerk
  (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
  Goal is to use heaviest 2-3 loads from last week for all 8 sets.
• C:
  Strict Overhead Press
  Set 1: 5 reps @ 50%
  Set 2: 5 reps @ 60%
  Set 3: 5 reps @ 70%
  Sets 4-9: 3 reps @ 85-90%
  Set 10: 10 reps @ 75%
  Rest 90 seconds to 2 minutes between sets.
  This is the last week of the volume pressing. Hang in there.
• D:
  Every 8 minutes, for 24 minutes (3 sets) of:
  Row 500 Meters
  25/20 Strict Handstand Push-Ups
  Run 400 Meters

  These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

  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.

• Skill and strength:
  Every 2 minutes, for 18 minutes:
  Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
  (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

  Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
  (use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)

  Minutes 5-6, 11-12 & 17-18:
  45-60 seconds of L-Sit or L-Sit Progression with Boxes

• WOD:
  Every 3 minutes, for 15 minutes (5 sets):
  Run 400m/Row 250 Meters
  10 Burpee Box Jump-Overs (24?/20?)
  Alternatively, perform in teams of two as quickly as possible. As soon as person get back in from their run next person may go. For those rowing as soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

• A:
  Five sets of:
  Full + Quarter Front Squat x 2 reps
  Rest 2 minutes
  Build over the course of the five sets.
• B:
  Five sets of:
  Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1RM Snatch
  Rest as needed
• C:
  Every 2 minutes, for 10 minutes (5 sets):
  Back Squat x 4 reps @ 3-5% more than you used last back squat session
• D:
  Every 3 minutes, for 9 minutes (3 sets):
  20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
  10 Bent Over Double Arm Kettlebell Rows
• OPTIONAL Additional Conditioning Session:
  For 30 minutes:
  Run 400 Meters @ 75% of your best 400
  Run 400 Meters @ 50% of your best 400
  Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.

  Score: best 400

• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• 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.
• 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, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
  10 Barbell Ground to Overhead 60/35kg
  10 Chest to Bar Pull-Ups
  200 Meter Sprint

• A:
  Complete as many rounds and reps as possible in 6 minutes of:
  4/3 Muscle-Ups
  12 Alternating Pistols
  Rest exactly 4 minutes, and then…
• B:
  Complete as many rounds and reps as possible in 6 minutes of:
  4 Hang Cleans (90/65 kg)
  8/6 Strict Handstand Push-Ups
  Rest exactly 4 minutes, and then…
• C:
  Complete as many rounds and reps as possible in 6 minutes of:
  5 Deadlifts (125/80 kgs)
  10 Burpees Over the Barbell
  50 Double-Unders
  Rest exactly 4 minutes, and then…
• D:
  Complete as many rounds and reps as possible in 6 minutes of:
  4 Thrusters (60/45 kg)
  8 Ring Dips

• 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: 1 rep @ 101+%
  OPTIONAL: 1 rep @ 103-105%
  Rest 2-3 minutes between sets
• WOD:
  Complete rounds of 21, 15 and 9 reps of:
  60/45kg Front Squat
  Toes to Bar

• A:
  Five sets of:
  Front Squat x 2 reps
  Rest as needed
  Loads per set (by %): 65, 75, 85, 90, 90
• B.1:
  Kill Cliff Granite Games Qualifier 15.2
  Against a running clock, starting at 0:00 and running up to 20:00

  0:00 to 6:00
  Establish a 1RM Snatch

• B.2:
  6:01 to 14:00
  Complete as many rounds and reps as possible of:
  30 Double-Unders
  15 Chest-to-Bar Pull-Ups
  30 Double Unders
  15 Toes-to-Bar
• B.3:
  14:01 to 20:00
  Establish a 1RM Snatch
• C:
  Every two minutes, for 10 minutes (5 sets):
  Overhead Walking Lunges x 16 steps
  Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 75/45kg…and move up from there if you’re handling it well.
• D:
  Three sets of:
  Glute-Ham Raises x 8-10 reps @ 3011
  Rest as needed
  Weighted Plank Holds x 60 seconds
  Rest as needed

  SCORE PLANK HOLD 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.

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 and Strength:
  Skill and strength:

  Every two minutes, for 20 minutes (10 sets) of:
  Halting Clean Deadlift + Clean Pull + Power Clean + Clean
  Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

• WOD:
  Two sets for times of:
  Run 800m/ Row 600 Meters
  Rest 5 minutes

• A:
  Every 2 minutes, for 16 minutes (8 sets):
  3-Position Clean
  (high hang, mid-thigh, and then from the floor)
  Build over the course of the eight sets.
• B:
  Every minute, on the minute…
  Back Squat
  *Set 1 – 40% x 1 rep
  *Set 2 – 50% x 1 rep
  *Set 3 – 60% x 1 rep
  *Set 4 – 70% x 1 rep
  *Set 5 – 80% x 1 rep
  and then….
  Every 2 minutes…
  *Set 6 – 85% x 1 rep
  *Set 7 – 90% x 1 rep
  *Set 8 – 95% x 1 rep
• C:
  Four sets for times of:
  100 Double-Unders
  10 Front Squats (90/65 kg)
  20 Chest-to-Bar Pull-Ups
  Rest 4 minutes
• D:
  Three sets of:
  Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
  Rest as needed
  Banded March + Weighted Anterior Loading x 2:30
  Rest as needed
  *Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball

• 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.