• Skill and Strength:
  Every 2 minutes, for 18 minutes (3 sets of each):
  Station 1: Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
  Station 2: Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
  Station 3: L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)
• WOD:
  Four sets of 3-minute sprints of either:
  
  Cindy:
  5 pull ups, 10 push ups, 15 squats
  Mary:
  5 Handstand Push-Ups
  10 Pistols (alternating legs)
  15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

• Optional Additional Conditioning Session:
  A.
  800 Meter Warm-Up Run
  B.
  Two sets of:
  Run 200 Meters @ 80-85%
  Rest as needed
  C.
  For time:
  Run 1600 Meters
  D.
  800 Meter Warm-Down Run

• A:
  Three sets, not for time, of:
  Bar Muscle Ups x 3-6 reps
  Freestanding Handstand Hold x 30 seconds (use assistance if needed)
  Double Unders x 30-40 reps
• B:
  Three rounds for time of:
  10 Power Snatches (60/45 kgs)
  20 Box Jumps (30″/24″)
  Rest exactly 5 minutes, and then…
• C:
  Three rounds for time of:
  15 Push Presses (60/45 kgs)
  15 Toes to Bar
  Rest exactly 5 minutes, and then…
• D:
  For time:
  Row 400 Meters
  20 Burpees Over the Erg
  Row 300 Meters
• E:
  Every minute, on the minute, for 12 minutes:
  Minute 1: 45 Second Plate Hold
  (hold the DB in a claw grip by the head of the Plate by your side)
  Minute 2: 10 GHD Sit-Ups
  Minute 3: 40 Wrist Curls (20/15kg barbell)
  (lay forearms on bench palms up and perform wrist curls)
• Optional Additional Conditioning Session:
  A.
  800 Meter Warm-Up Run
  B.
  Two sets of:
  Run 200 Meters @ 80-85%
  Rest as needed
  C.
  For time:
  Run 1600 Meters
  D.
  800 Meter Warm-Down 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.

• Strength:
  Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
  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
  Rest exactly 3 minutes between lifts
• WOD:
  Three rounds for time of:
  400 Meter Run
  10 Barbell Man-Makers
  (push-up, row left, row right, power clean, push press)

• A:
  Every minute, on the minute, for 10 minutes:
  Jerk x 2 reps @ 70-85%
  Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
• B:
  Every 3 minutes, for 15 minutes (5 sets) for times:
  15/10 Calories Row
  4 Power Cleans @ 70% of 1-RM Clean & Jerk
  4 Front Squats
  4 Shoulder to Overhead
• C:
  Ten sets of:
  Back Squat
  Set 1: 5 reps @ 60% of 1-RM
  Set 2: 3 reps @ 75%
  Set 3: 1 rep @ 85%
  Set 4: 3 reps @ 80%
  Set 5: 3 reps @ 85%
  Set 6: 2 reps @ 90%
  Set 7: 7 reps @ 75%
  Set 8: 7 reps @ 75%
  Set 9: 7 reps @ 75%
  Set 10: 7 reps @ 75%
  Rest exactly 2 minutes between sets.
  Set a clock…this should not take more than 30 minutes.
• D:
  Complete as many rounds and reps as possible in 8 minutes of:
  8 Strict Handstand Push-Ups
  8 Burpees

• 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 Strengh:
  Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work.
• WOD:
  Complete as many rounds and reps as possible in 7 minutes of:
  7 Toes to Bar
  14 Wall Ball Shots

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
  (focus on stabilizing your midline and maintaining a good vertical position)
  Minute 2: Strict Ring to Sternum Pull Ups x 6-8 reps
  Minute 3: Bamboo Bar Overhead Stability Hold x 30-45 seconds (https://www.youtube.com/watch?v=UttTvJhYTp0)
  (if you don’€™t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
• B:
  Every minute, on the minute, for 24 minutes:
  Minute 1: 30 Double-Unders + 10 Pull-Ups
  Minute 2: 10 Front-Racked Alternating Reverse Lunges (55/35 kgs)
  Minute 3: 12 Push Press (55/35 kgs)

SCORE ROUNDS COMPLETED

• C:
  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.

• WOD:
  In teams of two, with one person working at a time, complete:

50 Power Cleans (70/45 kg)
800 Meter Run (400 Meters each)
50 Front Squats (70/45kg)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (70/45kg)
800 Meter Run

Break up the Lifting as needed and Run Together

• 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:
  Six sets of:
  Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
  Rest as needed
  Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
• C:
  Every minute, on the minute, for 10 minutes:
  Split Jerk x 1 rep @ 70-80%
  (hold for 3 seconds in receiving position and ensure perfect footwork)
• D:
  In 15 minutes or less, build to today’€™s €œheavy€…
  Back Squat x 1 rep
  Followed by…
  Every 2 minutes, for 6 minutes (3 sets):
  Back Squat x 3 reps @ 75% of today’s heavy single
• Optional Additional Conditioning Session:
  Five sets of:
  Row 1000 meters @ 5km PR Pace
  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.

• Skill and Strength:
  Gymnastics Challenge
  Complete as many reps as possible for each of the following:
  2 Minutes of Muscle-Ups
  Rest 60 seconds
  2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
  Rest 60 seconds
  2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
  Rest 60 seconds
  2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
  Rest 60 seconds
  2 Minutes to establish a max effort L-Sit Hold
  (you only get one attempt to hold for as long as possible)
  Compare results to previous gymnastics Challenge

  SCORE L-SIT HOLD

• WOD:
  Every minute, on the minute, for 21 minutes:
  Minute 1: 12 Walking Lunges with Kettlebells (24/16 kg)
  Minute 2: 8 Burpee Box Jump-Overs (24″/20″)
  Minute 3: 10 Toes to Bar

• A:
  Take 15 minutes to build to a 2-RM Overhead Squat
• B:
  Every 2 minutes, for 16 minutes (8 sets), of:
  3-Position Snatch with Pause
  (high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)
  Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
• C:
  Three sets of:
  Tate Press x 8-10 reps
  Rest 30 seconds
  Bent-Over Barbell Rows x 8 reps @ 2111
  Rest 30 seconds
  *Towel Kettlebell Farmers Walk x 60 seconds
  Rest 60 seconds
  *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

  SCORE TOTAL WEIGHT IN ALL THREE

• D:
  Six sets of:
  30/20 Calories of Row Machine*
  Rest 15-20 seconds
  Front-Leaning Rest on Rings x 45-60 seconds
  (place rings 2″ off the floor)
  Rest 60 seconds
  *Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

• 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:
  Six sets of:
  Deadlift
  Set 1: 6 reps
  Set 2: 4 reps
  Set 3: 2 reps
  Set 4: 6 reps
  Set 5: 4 reps
  Set 6: 2 reps
  (Loading example: 80 x 6, 100 x 4, 120 x 2, 140 x 6, 160 x 4, 180 x 2)
  Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…
• WOD:
  Three rounds for time of:
  20 Pull-Ups
  40 Kettlebell Swings (24/16 kg)

• A:
  Every minute, on the minute, for 10 minutes:
  High Hang Snatch x 1 rep @ 70%
• B:
  Five rounds for time of:
  7 Snatches (155/105 lbs)
  14 Box Jump-Overs (24″/20″)
  21 Pull-Ups
• C:
  20 minutes of dedicated passive or static stretching

• 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:
  Bench Press @ 20X1 tempo
  Rest 3 minutes between sets
  (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
  Perform the following reps and percentages:

  Set 1: 60% of 1-RM x 3 reps
  Set 2: 75% of 1-RM x 2 reps
  Set 3: 85% of 1-RM x 1 rep
  Set 4: 90-95% of 1-RM x 1 rep
  Set 5: 101-103% of 1-RM x 1 rep
  Set 6 (optional): Exceed Set 5 weight

• WOD:
  Complete as many rounds and reps as possible in 6 minutes of:
  15 Burpees
  10 Push Press (40/25kg)

• A:
  Three sets of:
  Tall Jerks x 3 reps
  Rest as needed
• B:
  Every two minutes, for 20 minutes (10 sets):
  Clean & Jerk x 1 rep
  Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85
• C:
  Three sets of:
  Back Squat x 8-10 reps @ 65-70%
  Rest 3 minutes
• D:
  Complete as many rounds and reps as possible in 12 minutes of:
  1 Legless Rope Climb (15?)
  10 Strict Handstand Push-Ups
  20 Wall Ball Shots (30/20 lbs)

• 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:
  Four sets of:
  Against a 4 minute running clock, complete:
  25 Kettlebell Swings (32/24 kg)
  Run 400 Meters
  Double-Unders x Max Reps

  Rest 4 minutes between sets

  SCORE DOUBLE UNDER REPS

• Conditioning:
  Three sets of:
  Single-Arm Dumbbell Row x 8-10 reps each @ 2111
  Rest 60 seconds
  Side Plank x 45-60 seconds each side
  Rest 60 seconds

• A:
  Three sets, not for time, of:
  Muscle-Ups with Isometric Hold x 3-6 reps
  (pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
  Overhead Weighted Pistols x 3-4 each leg

  SCORE PISTOL WEIGHT

• B:
  Three sets of:
  Tall Snatch x 3 reps
  Rest as needed
  Sotts Press x 3 reps
  Rest as needed
• C:
  Eight sets of:
  Snatch x 2 reps @ 70-75%
  Rest as needed
  Focus on speed and mechanics.
• D:
  Three rounds for time of:
  Row 1000 Meters
  Bench Press x 15 reps
  (males = bodyweight; females = .75 bodyweight)

• 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 4 minutes, for 20 minutes (5 sets):
  Back Squat @ 20X2
  *Set 1 – 5 reps @ 60%
  *Set 2 – 4 reps @ 70%
  *Set 3 – 3 reps @ 80%
  *Set 4 – 2 reps @ 85%
  *Set 5 – Max Reps @ 85%
  For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
  Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc…
• WOD:
  For max reps/meters:
  2 minutes of Rowing for Meters
  Rest 60 seconds
  2 minutes of Box Jump-Overs (24″/20″)
  Rest 60 seconds
  2 minutes of Barbell Thrusters (20/15kgs)
  Rest 60 seconds
  2 minutes of Ring Rows
  Rest 60 seconds
  2min of Double Unders

• A:
  Three sets, not for time, of:
  15′ Legless Rope Climb x 1 rep
  (start from seated position on the floor)
  20 Meter Handstand Walk
  Strict Toes to Bar x 6-8 reps @ 2110
• B:
  Four sets of:
  Bulgarian Split Squats x 10 reps each leg @ 30X1
  Rest 45 seconds between legs, and 90 seconds after the set
  Strict Handstand Push-Ups x Max Reps
  Rest 15 seconds
  Assisted Strict Handstand Push-Ups x 8-10 reps
  Rest 90 seconds
• C:
  Three sets of:
  Glute-Ham Raises x 8 reps @ 20X1
  Rest as needed
  Weighted Plank Hold x 60 seconds
  Rest as needed
• D:
  Three sets of:
  100 Calorie Row
  Rest 4 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.