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

PART 1
7 Minute AMRAP
(As Many Rounds and Reps As Possible in 7 Minutes)
-5 Box Jump
-10 Kettlebell Overhead Swing
-15 Air Squat

Rest 3 Minutes after PART 1

PART 2
Repeat your PART 1 Score for Time

Suggestions
Men: 20-24″ Box | 45-55# KB/DB Women: 16-20″ Box | 25-35# KB/DB

Goal: Part 1: 5-7 Rounds // Part 2: 6:30-7:30

Coaches Notes
We are shooting for 1:00-1:25 per round today for part 1. For part 2, dig deep and see if you can gut it out in under 7 minutes. If you give full effort in part 1, that should be very challenging to achieve for part 2. But you can do it!

Make sure you test out your jumping height and swinging style and technique in your warm up. Make sure that you can move fluidly within and across all three movements. For example, choose a box height that you can immediately jump back up after stepping down from the previous rep. Choose a weight and swing style that you can crank out 10 swings unbroken each time.

And, when it comes to the squats.. make sure you are standing up all the way at the top!

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 Minute on the Minute for 16 Minutes
Min 1: 8 Deadlifts
Min 2: 2 Squat Clean & Jerk

Suggestions
Men: 115-225#+
Women: 75-155#+

Goal: Goal 1: All 16 Minutes
Goal 2: Challenging Weight but the SAME for Deadlift and C&J

Coaches Notes
You have quite a range to choose from today. Go with something that allows you to complete the work in all 16 minutes but is going to really CHALLENGE you!

Most likely the limiter is going to be whatever you can jerk. Definitely take plenty of warm up sets of clean & jerk to figure out an appropriate weight.

You may be able to hit all 6 deadlifts unbroken at that weight which is totally fine. You might consider using that minute more efficiently and breaking into two sets of 3.

Don’t rush the clean & jerks. Take your time. Get set up properly. Get your mind right. And, get it!
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 “IDUNN”

10 Rounds
-6 Renegade Row
-12 Barbell Back Squat

Suggestions
Men: 40# DBs / 95-115# Women: 25# DBs / 65-75#

Goal: 15-20 Minutes

Coaches Notes
You might be tempted to come out the gates hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/ or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.

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 Minute on the Minute for As Long As Possible
Min 1: 5 Kipping Pull Up
+ 1 Barbell Power Clean
+ 1 Barbell Push Jerk

Min 2: 5 Kipping Pull Up
+ 2 Barbell Power Clean
+ 2 Barbell Push Jerk

Min 3: 5 Kipping Pull Up
+ 3 Barbell Power Clean
+ 3 Barbell Push Jerk

…Continue adding 1 Power Clean and 1 Push Jerk each minute until you can no longer complete the work within the minute.

Suggestions
Men: 95-115# Women: 65-75#

Goal: Minutes 8-12

Coaches Notes
Choose a weight you can complete at least 8 minutes but is challenging enough that getting past 12 isn’t going to happen.

Keep in mind that as you increase the reps with the barbell each minute, you are also decreasing the amount of rest you get before the next round starts. So, this workout could sneak up on you around the 5 minute mark.

Choose a pull up variation that you think you can do all 5 reps unbroken for up to 10 rounds.

Try to go right into the push jerks after that last power clean. You should be working with a weight that allows for this for at least the first 5 minutes. If you need to break in the later rounds, break when you still have one power clean left. Then complete the final clean and you are in position for the jerks.
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 “TYR”

12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-12 Barbell Power Snatch/ OR Ground to Overhead
-8 Barbell Thruster

Suggestions:
Men: 75#
Women: 55#

Goal: 8-11 Rounds

Coaches Notes

You’re aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Choose a weight for both the snatches and thrusters that you COULD do unbroken but know that it would be smart to break up those sets once or twice from the beginning. Use the time transitioning between movements to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bar from your shoulders!

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 2 Minutes for 20 Minutes
Min 0-2:
200 Meter Run
+ Max Reps Toes to Bar
-OR- Max Reps V-Ups

Min 2-4: Rest

Goal: Toes to Bar Goal: 60-90 Reps

V-UP Goal: 75-125 Reps

Coaches Notes
You’ve got 2 minutes to work and 2 minutes to rest each time. In the 2 minute working interval, we want just that… WORK!

Hit the 200m run hard. Then, with the remaining time, accumulate as many toes to bar or v-ups as possible. You should have about a minute each time for those.

Keep in mind that even with the juicy 2 minute rest between rounds, the number of reps you’ll be able to perform will likely decrease as you get deeper into the workout and core fatigue starts to set in. Be deliberate with how you break up the reps to avoid going to failure. We are shooting for 12-18 toes to bar or 15-25 v-ups each time.
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 “JORMUNGUNDR”

2 Rounds
-400 Meter Run
-15 Burpee Toes to Bar
-400 Meter Run
-30 Burpee

Goal: 13-19 Minutes

Coaches Notes
Get ready for some heavy breathing, guys! In fact, it’s probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first run and try to exhale fully and forcefully through the remainder of the workout.

Each 400m run should take 2:00-2:30. If you’re sneaking past that 2:30 mark, we recommend reducing the distance.

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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: “HOCUS POCUS”

For Time:
-30 Unbroken Kettlebell Overhead Swing
-30 Unbroken Barbell Squat Clean
-30 Unbroken Kettlebell Overhead Swing
-30 Unbroken Barbell Thruster
-30 Unbroken Kettlebell Overhead Swing
-30 Unbroken Barbell Front Squat
-30 Unbroken Kettlebell Overhead Swing
*Rest as needed between each 30 rep set. Only one time
through.

Suggestions
Men: 40-55# KB/DB (Swings) / 75# Women: 25-35# KB/DB (Swings) / 55#

Goal: Keep everything unbroken Goal: 12-17 Minutes

Coaches Notes
Wow. Soooo, like it says, each movement is meant to be done unbroken. Make that the priority over a faster time today. Rest up between movements. It should take roughly 1:00-1:30 to complete 30 unbroken reps. You could rest a full minute between movements if you need to and still hit the goal time.

Know that your grip will become a factor, especially in those later rounds of swings.

Remember to be explosive with the hips in the cleans, swings, and coming up out of the thrusters. We want to be as efficient as possible when trying to knock out 30 reps at a time.
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

5 Rounds
-15 Pull Ups
-15 Kettlebell Overhead Swing
-15 Box Jump Over

**Strict Pull Up Option: 8-10 Strict Pull Ups per round.

Suggestions
Men: 50-55# KB/DB / 20-24″ Box
Women: 30-35# KB/DB / 16-20″ Box

Goal: 13-18 Minutes

Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don’t want to be failing reps or going all the way down to singles.

For the Kettlebell swings, go with a weight and/or customization that you can complete 15 reps unbroken.

For the box jump overs, try to find a consistent pace. It shouldn’t be super comfortable but also shouldn’t be a lot of pausing. If you do need to rest, try taking in a deep breath as you turn over the box. That will help you keep things moving and being done in 1:30 or less.

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 90 Seconds for 21 Minutes
(14 Rounds)
-5 Barbell Deadlift
-3 Barbell Squat Clean

Suggestions
Men: 95-135#
Women: 65-85#

Goal: Challenge yourself but move well.

Coaches Notes
Choose a heavier-than-usual load on the deadlifts that will challenge you to go unbroken. Make sure that you push your hips back and down and lift your chest up as you lower the weights to the floor to start the next rep.

Moving fast through these is no excuse to abandon proper technique for 5 reps.

You can go right into your squat cleans, or take a quick break to regrip. Keep the bar close, and get explosive with your hips to receive the weight in a strong front rack position. Use a weight you can perform 3 reps unbroken.

Each round should leave you with a minimum of 20-30 seconds of rest before the start of the next minute. If you’re left with a ton of time AND still moving well, you might consider adding weight.
CLICK FOR SCALING OPTIONS