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.

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 6 minutes, for 30 minutes (5 sets):
  Run 400 Meters
  12 Overhead Squats (70/50kg)
  12 Chest-to-Bar Pull-Ups
  12 Box Jump-Overs (24″/20″)

  Score rounds completed

• Conditioning::
  Three sets of:
  Supine Ring Rows x 10-12 reps @ 2111
  Rest 60 seconds
  Face-Down Chinese Planks x 60 seconds
  Rest 60 seconds

• A:
  Every minute, on the minute, for 12 minutes:
  Minute 1: Strict Toes to Bar x 6-8 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 40-50 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.)
  Rest 2 minutes
  Build over the course of the 8 sets.
• C:
  One set of:
  Strict Overhead Press x 10 reps @ 65-70% of 1RM
• D:
  Every 12 minutes, for 24 minutes (2 sets) of:
  Run 800 Meters
  15/10 Muscle-Ups
  Run 800 Meters

  If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the 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.

• Conditioning:
  Four sets of:
  Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
  Rest 45-60 seconds
  Strict Supinated-Grip Pull-Ups x 8-10 reps
  Rest 45-60 seconds
  Bent-Over Barbell Rows x 6-8 reps
  Rest 45-60 seconds
  Band Pull-Aparts x 20 reps @ 2011
  Rest 45-60 seconds
• WOD:
  Complete as many reps as possible in 6 minutes of:
  Barbell Man-Makers
  (Push-Up, Power Clean, Push 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.

• A:
  Every minute, on the minute, for 8 minutes:
  Pause Front Squat x 1 reps @ 24X1
  Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
• B:
  Every two minutes, for 16 minutes (8 sets):
  High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
  Working on perfect mechanics at all phases in the lift.
• C:
  Every 2 minutes, for 10 minutes (5 sets):
  Back Squat x 4 reps @ same load used last Monday
• D:
  For max reps:
  2 Minutes of Box Step-Overs with Barbell (55/35kg)
  (box height should be between 16?-20? for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
  4 Minutes of Strict Pull-Ups
• OPTIONAL ADDITIONAL 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.
  Three sets of:
  Row 2000 Meters @ 80% of your 500m pace
  Rest 6 minutes