1.  Clean and Jerk Ladder
Men start at 225 and go up by 10 lbs every minute.
Women start at 155 and go up by 5 lbs every minute.

2.  Muscle ups
30 reps for time

3.  AMRAP 3 of:
2 Deads 385/265
2 Free Standing HSPU - No wall.  Start at the top at full extension.  Head touches at bottom, control and full extension at the top.

4.  3 RFT:
4 Power Snatches 165, 115
12 Pistols (6/side)
20 Toe to Bar

Well the first step for interested individuals to be invited onto the team, is that they must have done the last 6 workouts you can make them up in the Month of October. The Next step is to meet the following minimum standards in the opinion of the program coaches. Also they must demonstrate that:

• They are “coachable”
  
• They have a high level of athletic ability
• They are willing to invest a considerable amount of time and training and follow the competitor program on November 12
  
• They set the example of what ISC embodies through performance in class, a focus on proper movement, and exhibiting humility
• They are committed to continually working on and honing their skills, through being coached, watching videos & reading journal articles

In addition to the minimum standards listed above, potential candidates must successfully be able to achieve a minimum of 10 out of the 15 benchmarks listed below and at least 3 in each category.  Benchmark standards are judged by the program coaches on both a qualitative and quantitative bias.

STRENGTH:
5 Power Cleans in 40 Seconds 205/105
5 Overhead Squats in 40 Seconds 135/75
Deadlift 1 Rep 2x/1.33x Body Weight
Shoulder to Overhead 1 Rep 1 Rep 185/105
20RM  BackSquat @ 225/155
SKILL:
Handstand Pushups 8/3 Unbroken
30 Double-Unders - Unbroken in 60 Seconds
Chest to Bar Pull Ups 12/6 Unbroken
Muscle Ups 3/1 Unbroken
10 Pistols each Leg Unbroken
ENDURANCE:
Row 2k Sub 7:30 Sub 8:50
Run 800 meters Sub 3:00 Sub 3:30
Fran Sub 5:00 Sub 6:30 95/65
Helen Sub 9:00/10:00
5k Sub 23:00

These standards are what you should be working on over the next month. We will have sheets made up and a Coach must sign off that you met the Standard. We will be judging you harder then you would be judged at any competition. After the Team tryouts on November 10th you will be invited to join the sponsored ISC team. 


Lots of this info came from http://www.guerrillafitness.net/competitors/  My personal coach Ben Taylor writes the programming.

WODs 1&2 (beginning @ 10:00):

Wod 1:

Run 400m
-rest 4 minutes-
Run 400m

For total working time.

Wod 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders

Notes: This time begins immediately when the first 400m Run is completed.

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 20:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

WOD 4 (beginning @ 30:00):

4 rounds for time of:

30 Pushups (hand release)
15 Situps

*When finished, rest the remainder of the 10 minutes.

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 185/115#
WOD 6: 3 X Max Effort Pullups

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 200m
15 Push Press 115/75#

9 Min Amrap

7 Kettlebell Swings
7 Burpees
50m Sprint

“The Tears of a Spider Monkey"

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

Men Unbroken Muscle ups
Ladies Unbroken Chest to bar pullups

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For Time:

5 Rounds

5 Deadlifts 275/185
10 Burpees

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5k

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