• 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.

• 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.