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 “VALHALLA”

-1 Mile Run
Then,
4 Rounds
-10 Barbell Lungester
-20 Kipping Pull Up
**Lungesters= 1 Front Rack BB Lunge each leg, then 1 Thruster= 1 REP

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

Goal:
Mile Time: 7-10 Minutes Total Time: 20-25 Minutes

Coaches Notes
You’ve got 12-16 minutes to complete the 4 rounds – that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it’s better to break them early into something more sustainable – maybe 12-8 or 7-7-6.

If you can’t run for space or weather reasons, do:
4 Rounds
-2 Minutes of Continuous Movement
-10 Barbell Lungester
-20 Kipping Pull Up

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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:

-50 Devil Press For Time

Every Minute on the Minute:
-4 Plank Pull Across

*Start Plank Pull Across at 1:00, not 0:00.

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Goal: 8-12 Minutes
*Devils Press= 1 Rep DB Burpee + 1Rep DB Swing Overhead = 1 REP

Coaches Notes
Make note that the pull across starts at the 1:00 mark and not 0:00. And the Plank Pull Across are just that – no push ups!!! Those should only take 10 seconds or less each minute.

Keep steadily moving during the Devil Press by focusing on using your legs, keeping your back flat when driving the weights up and overhead. Use just enough hip power to get the weights above your shoulders finishing with a strong lockout.

Continue this and aim for 4-6+ reps per minute to land you within today’s goal time.
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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 “VALKYRIES”

7 Rounds (20 Minutes Total)
Each Round is 2 Minutes of:
-20 Kettlebell Overhead Swing
-Max Reps Burpee Box Jump Over
Rest 1 Minute Between Rounds

Suggestions
Men: 20-24″ Box | 40-55# KB/DB
Women: 16-20″ Box | 25-35# KB/DB

Goal: 70-100 REPS

Coaches Notes
This is an evolution of the famous 100 burpee box jump over workout aka Kronos. We’ve added in some swings to the mix for your enjoyment! You should get about a minute for burpee box jump overs each round which means the swings are completed in a minute or less each time. Choose a weight you can perform 20 reps in 1-2 sets the whole way. To hit the goal, you’ll need to complete 10-15 burpee box jump overs per round.

We want everyone to hit the goal. So, customize by adjusting the load of the swing, going with eye level swings, the height of the jump, and/or your burpee variation.

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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:

Death by Run + Hang Squat Clean
Every 3 Minutes for as LONG as Possible
(Up to 30 Minutes)
-100 Meter Run
*2 Barbell Hang Squat Clean
-100 Meter Run

*Add 2 Barbell Hang Squat Cleans EACH 3-MIN WINDOW until you can no longer keep up with the clock – OR – until you hit the 30 minute mark! (Final round would be 20 Hang Squat Clean Reps)

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

Goal: Complete the Round of 14s+

Coaches Notes
At the start of this one, Round 1 will be from 0:00-3:00, and you’ll do a 100 Meter Run, 2 Hang Squat Cleans, and another 100 Meter Run. Then rest for the remainder of the 3 minutes before starting Round 2. From 3:00-6:00, you’ll do 100 Meter Run, 4 HSC, 100 Meter Run, rest until 6:00. Keep going until you can no longer complete the work required within the 3 minutes OR at the end of 30 minutes.

The earlier rounds will feel like a lot of rest, but adding 2 reps of the Hang Squat Clean each round will eat that time up real quick!

These 100 Meter Runs should be fast, where each takes 30 seconds or less. Push yourself to keep the hang squat cleans unbroken. That’ll get really uncomfortable after the round of 10s – but if you choose the right weight, it should be possible. If you do end up breaking, push yourself to get back to work fast, and find a good breathing pattern. Think about pulling yourself under the weight, and punch your elbows forward to allow the bar to sit solidly on your shoulders at the bottom of the squat and as you stand up.
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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 Sets
Each Set is 2 Rounds of:
-12 Alternating Barbell Back Rack Step Ups
-12 Box Jump
Rest 1 Minute Between Sets

Suggestions
Men: 75# / 20-24″ Box Women 55# / 16-20″ Box

Coaches Notes
This entire workout will be 8 total rounds broken up into 4 sets, with 1 minute rest between each set.

For the Barbell Back Rack Step Up, pay attention to keeping your chest upright, a firm grip on the barbell when stepping up, and lots of tension through your core the entire time. This will all help with a strong leg drive for these Step Ups. Each round of 12 alternating reps is 6 per leg and should take 0:45-1:15. You can also lower your Step Up height or weight to stay within this time.

Stay moving during the Box Jump to stay under 0:45-1:00 for 12 reps. Focus on explosive hips to get your feet clear and on top of the box. And to avoid shallow jumps that land you in a squat, push hard through your feet, knees and hips to get airborne. These don’t have to be super fast, just keep yourself moving, or adjust the height as needed to get this done.

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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:

For Time:
800 Meter Run/ OR Row
-25 Toes to Bar
-OR- Weighted Sit Ups
-25 Barbell Power Clean & Jerk (Shoulder to Overhead)
Rest 3 Minutes

-25 Barbell Power Clean & Jerk (Shoulder to Overhead)
-25 Toes to Bar
-OR- Weighted Sit Up
-800 Meter Run/ OR Row

Suggestions
Men: 75#
Women: 55#

Goal: 20 – 25 Minutes

Coaches Notes
Starting with a moderate run effort that takes around 4-5 minutes, we’re looking for a pace that doesn’t leave you too depleted where you won’t be able to get started with your Toes to Bar or Sit Ups almost immediately. If you need to shorten the distance to something that you can do in 5 minutes, that’s encouraged!

Go for a big set, but not to total failure so that your core fatigue won’t require long breaks. If your strategy is to break these up into 3 sets it could look something like 12, 7, and 6.

The Clean and Jerks can also be done in large sets and don’t be afraid to push the throttle here since you have your rest coming up! But if you choose to do smaller, quicker sets, 7-6-6-6-5 would work nicely. Just don’t rest too long between sets. Once you feel some grip fatigue, focus on using your hips to get the weights moving more efficiently.

After your rest, we’re going in reverse order now so your strategy may switch up a bit but we want the higher intensity to be targeted toward the final run. Break up your Clean and Jerks, and Toes to Bar as necessary to save your energy for a big finish and strong effort.
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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 “SKADI & KVASIR”

Part 1
5 Rounds
-18 Dumbbell Farmer Step Up
-12 Bent Over Rows
Rest 3 Minutes After Part 1

Part 2
5 Rounds
-12 Barbell Shoulder Press
-18 Barbell Power Clean

Suggestions
Men: 40# DBs (Step Ups) | 20-24″ Box/Step | 75# Bar Women: 25# DBs (Step Ups) | 16-20″ Box/Step | 55# Bar

Goal: 7 – 11 Minutes

Coaches Notes
Let’s be honest, you are doing two different workouts separated by 3 minutes rest today. Don’t try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it’s a lot of reps today so pay attention to the quality of your movement.

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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:

For Time:
3 Rounds
-400 Meter Run/ OR Row
-21 Dumbbell Thruster
Rest 3 Minutes

3 Rounds
-300 Meter Run/ OR Row
-15 Dumbbell Thruster
Rest 3 Minutes

3 Rounds
-200 Meter Run/ OR Row
-9 Dumbbell Thruster

Suggestions
Men: 30-40# DBs Women: 15-25# DBs

Goal: Under 30 Minutes

Coaches Notes
Oh man… So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight. Focus on using your legs to drive quickly out of the bottom of the squat to thrust the weight up finishing with a strong lock out overhead, take a deep breath before you go down into your next Thruster.

For the run, 400m should take 2:00. 300m should take 1:30, and 200m should be 1:00.

If you are going over 4:00 the first round of the first part, go with 2 rounds for each part instead of 3.
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Warm Up

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 2 Minutes for 14 Minutes
-7 Barbell Front Squat
-10 Kipping Pull Up
-7 Barbell Front Squat

Strict Pull Up Option: 5-7 reps per round

Suggestions
Men: 75-135#
Women: 55-95#

Goal: Rounds: 1:00-1:30
Weight: Challenging but Unbroken

Coaches Notes
This workout is designed as a sprint so you can earn rest before each new round.

For the Front Squat, it’s your lucky day to GO HEAVY! We’re scoring your weight too, so challenge yourself. Keep the weight high on the shoulders in an ideal front rack position to optimize an upright torso and properly load your legs. Go fast for 7 unbroken reps and in 15-30 seconds.

The Kipping Pull Up can be done unbroken or strategically broken up into two quick sets. Aim for 30 seconds or less here.

And your last set of squats, go for speed and under 30-seconds again to earn your rest before the next round.

Maintain this consistency to not have too much difference from your fastest and slowest rounds!
CLICK FOR SCALING OPTIONS