Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “DESHRET”

10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
1 ROUND = 15 Unbroken Barbell Thruster
Between Each Round Complete:
-5 Devil Press

Suggestions
Men: 65-75# | 40# DBs Women: 45-55# | 25# DBs Goal: 4-6 Rounds

Coaches Notes
OK, guys. The main focus for this workout is on going UNBROKEN for the thrusters. You should think of the Devil Press as an annoying “buy-out” for each round.

You should choose a weight that you COULD do for 20 reps unbroken when fresh. That way you have some wiggle room as you’re a few rounds deep. If you want to go heavier today, the thrusters are the place to do it. We do not recommend going heavier on the Devil press (just go with the Extra Challenge reps).

Go smooth and steady on the Devil Press. No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the bar is at your shoulders – you’re in for 15 reps! If you break, you have to start that set over!!

Breaking = Lowering the bar from your shoulders. You can “rest” overhead or at your shoulders, just don’t get carried away.

IMPORTANT: If you break before completing 15 thrusters on any set – those reps don’t count and you must start that set over. But you DO NOT need to repeat the 5 devil press that came before that broken set of thrusters.

Reps from BROKEN sets of Thrusters and the Devil Press Reps from BETWEEN sets DO NOT count toward your score.

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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

4 Rounds
-400 Meter Run/ OR Row
-15 Barbell Bent Over Row
-20 Alternating Dumbbell Farmer Step Up

**This version could also be done with:
Sandbag Bent Over Slam
-AND- Sandbag Shoulder Step Up

Suggestions
Men: 95# Barbell / 40# DBs / 20-24″ Box Women: 65# Barbell / 25# DBs / 16-20″ Box

Goal: 15-20 Minutes

Coaches Notes
There’s no rest between rounds on this one so find a pace from the start that you’re fairly certain you can hold across all 4 rounds. That means not going too hard out the gate.

For the bent over rows, keep the shoulders pulled back and down the entire time. Choose a weight that is challenging but allows you to maintain a flat back. If you feel you’re having to jerk your chest down to make contact with the bar, you either need to rest before continuing so you can maintain a better position or you went too heavy and you need to lower the weight.

For the Step Ups, try to do most of the work with the stepping leg and limit how much you push off the bottom foot. Like with the rows, you’re performing 10 per side. If you’re having trouble keeping these within 1:00-1:30, consider lowering the weight of the dumbbells and/or height of the box.
CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

Every 5 Minutes for 25 Minutes (5 Rounds Total)
-400 Meter Run/ OR Row
then, 3 Rounds
-5 Push Up
-7 Dumbbell Hang Power Clean 9 Air Squat

**This version could also be done with:
Sandbag Hang Power Clean

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 3:30-4:20

Coaches Notes
Here’s how this one goes: You start a 5:00 clock, and go for your run. Keep it under 2:30, or customize your distance to hit under this time. After the run you should have another 1:30 or so to complete the 3 rounds of work, leaving you 1 minute to recover before the start of the next 5 minute round. Continue this format for 4 more additional rounds, for a total of 5 rounds or 25 minutes. If you find that after the first round you are not getting a minimum of 1 minute rest, then keep everything the same but only do 3 rounds (15 minutes) today.

Choose a customization of the Push Up you can do unbroken, and quickly transition to your Hang Power Cleans. This weight should be moderately heavy and still completed unbroken. Go fast on your Air Squats. Each round of this triplet should 30-40 seconds. Keep the intensity high and move fast between movements.

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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-10 Alternating Goblet Lunge
-10 Kettlebell Overhead Swing
-30 Double Unders / 60 Single Unders

Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: 8-10 Rounds

Coaches Notes
A quick note: You can totally use your Fitness Freedom to incorporate a barbell or sandbag today!

This triplet can get spicy quick. Hold your weight close to your chest as you complete the lunges. Only 5 reps on each side for a total of 10 alternating reps. Keep your chest upright and challenge yourself with a long step.

Use strong hips to get the Swings over head, and load the back of your legs and back on the way down.

Keep a steady pace on the Double Unders/ Single Unders so you can stay moving through all 30 reps or take quick breaks to finish these up. We’re looking to hit each round in 1:10-1:30.
CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “DESCENDING CHIPPER”

-100 Wall Ball
-75 Barbell Push Press
-35 Toes to Bar
-25 Devil Press

Men: 40# DBs or 95# Bar

Women: 25# DBs or 65# Bar

Customizations:
WALL BALL: Single Dumbbell Thruster* (Men: 40# / Women: 25#)
PUSH PRESS: Dumbbells or Barbell
TOES TO BAR: Knee Ups, 50 Weighted Sit Ups* *Note higher reps for Weighted Sit Ups!

Goal: Under 18 Minutes

*Devils Press- 1 Burpee with DB’s, then stand up and DB swing overhead= 1 REP

Coaches Notes
This fun little chipper – gets more fun the deeper into it you get, and those final devil press are just the icing on the cake. Plan on the wall balls taking 4-6 minutes. And the push press around 3 minutes. That gives you 9-10 minutes or so to finish the rest!

On those wall balls, make sure you are getting low in the squat and really using that leg drive to help you throw the ball! This will help save the shoulders for the push press and devil press!

Wall balls for this level must be 9′ or higher for men / 8′ or higher for women.

For this level, if you don’t have a ball, you may also do single dumbbell thrusters. Use the same weight as listed for the push press.

You may use a barbell or dumbbells for the push press. On this movement also use your legs to help you drive the weight up, and make sure you finish with the elbows locked out and the biceps by the ears. Don’t be afraid to break where needed, just keep the breaks short!

For the “abs” movement – you may choose actual toes to bar, or weighted sit ups. If possible – give the toes to bar a try! Small sets – and chip away! If doing weighted sit ups – use a single dumbbell that is the same as the weight listed for the push press. Make sure the weight touches the ground behind your head with arms straight at the bottom and come up to have it touch your toes at the top. (Just don’t smash them.). Feel free to anchor your feet if needed.

Find a steady pace on the devil press! You shoulders will be pretty spent at this point – so really stand up hard and fast to use the hips as much as possible. Chip away and get it done!

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

8 Rounds
-6 Barbell Deadlift
-10 Box Jump Over

Suggestions
Men: 155-205# Women: 105-135#

Goal: 8-13 Minutes

Coaches Notes
We want to emphasize a thorough Warm Up today. There is a lot of hip hinging today, so take the additional time and care if needed to make sure you are primed to give this workout your best effort.

For deadlift efficiency, we’re looking for a more balanced distribution of loading between the back of your legs and the entire back. This might mean lowering your hips a little more than you are used to for a traditional deadlift. Taking in deep breaths at the top of each rep will help to create solid tension for your core, and a strong exhale as you stand up for each rep. Choose a weight that allows you to complete unbroken reps for at least the first four rounds. After that, you may need to break them up, but still should be quick sets. These can be completed in 30-50 seconds.

The Box Jumps will be your opportunity to recover while moving through the reps. A step down technique might help you to control your pace, breathing and bring your heart rate down a bit to prepare for your next round’s Deadlifts. The Jump Overs should take another 30-50 seconds.

Make it your aim to get each round done in the 1:00-1:40 range.
CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “RAGNAROK”

5 Rounds
Each Round is:
-20 Lateral Burpee Over Barbell

Plus 2 Rounds of:
-12 Barbell Deadlift
-9 Barbell Hang Power Clean
-6 Barbell Push Press

-OR- Barbell Push Jerk

Suggestions
Men: 95#
Women: 65#

Goal: 18-24 Minutes

Coaches Notes
To clarify the flow:
1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won’t have to break up. PRO TIP: Put down the bar after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
-4 Barbell Atlas Lunge
-8 Toes to Bar
-OR- 12 V-Up

Suggestions
Men: 75-95# Women: 55-65#

Goal: 8-10 Rounds

Coaches Notes
One rep of the Atlas Lunge is a lunge on each side plus a squat. Keep a steady pace, and set the bar securely in the back rack position to get all 4 reps unbroken with a moderately heavy weight.

We encourage you to go unbroken on the Toes to Bar, but if you’re still developing these, break them up 4 reps at a time, since going right back to them can add to the fatigue pretty quick. Focus on pulling down with your lats as you lean back, and tighten your core quickly to get your toes up. On the way down, push your chest forward as your heels swing behind you to help keep a smooth, steady rhythm for connecting the reps.

Aim for one round every 1:10-1:30 to stay within today’s goal.
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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “THOR”

Every 3 Minutes Until Completion:
-100 Meter Farmer Carry
-20 Alternating Dumbbell Hang Power Snatch
-Max Reps Push Up + Taps
(With remaining time in 3 minute window.)

Keep going until you complete 100 Push Up + Taps

Suggestions
Men: 40# DBs Women: 25# DBs

Goal: 15-21 Minutes

Coaches Notes
This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You’ll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps. Choose a weight that you can complete the snatches in 1-2 sets each time. Each rep counts towards your total so 20 alternating is 10 per arm.

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you’ll need to get 14-20 reps per round.

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

E2MOM for 16 Minutes
(Every 2 Minutes for 16 Minutes / 8 Rounds)
-3 Heavy Barbell Squat Clean
-30 Seconds Hand Plank Hold
-3 Heavy Barbell Squat Clean

Suggestions
Men: 95-225#
Women: 65-155#

Goal: Unbroken plank hold for all 8 rounds

Coaches Notes
For this E2MOM format, complete the work and rest with any remaining time in the 2-min window, then start a new round over.

Challenge yourself with your weight today. It’s not necessary to do those 3 unbroken but if you choose to do singles, keep your breaks short. 3 reps will likely take about 20-30 seconds.

Today’s score is also based on the number of rounds with unbroken holds. Make sure to keep your quads, butt, and belly squeezed tight while you’re holding the plank so that your hips don’t sag toward the floor or pike toward the ceiling.
CLICK FOR SCALING OPTIONS