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 “MIDGARD”

3 Sets
Each Set is 2 Rounds of:
-20 Double Unders / 40 Single Unders
-12 Alternating Dumbbell Power Snatch
-20 Double Unders / 40 Single Unders
-12 Dumbbell Squat
Rest 2 Minutes between SETS

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Coaches Notes
So you’ll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you’re done.

Don’t hold back on this one. Each set of 20 double unders or single unders should take absolutely no longer than 30 seconds. If you’re struggling with double unders, go with the single unders! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.

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
-1 Min Max Reps Barbell Power Clean & Jerk/ OR Push Press
-1 Min Max Reps Lateral Burpee Over Barbell
Rest 1 Minute

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

Goal: 50-80 Clean & Jerk Reps
Goal: 50-80 Burpee Reps

Coaches Notes
Here’s a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 10-16 Clean and Jerk, and same for Burpees. Be sure to customize the movement(s) to hit the goal range.

Because there’s no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. But for the final minute of burpees, you should work the entire time knowing you have a minute to rest before the next round starts.

Keep in mind to focus on movement efficiency for each minute. Try to make each rep as fluid, and energy-saving as possible, and don’t waste time during transitions. When it comes to the Clean and Jerk, really focus on your legs and hips getting the weight up so that the weight feels like it’s moving effortlessly. For the Burpees, don’t spend unnecessary time “resting” on the floor, and find a breathing pattern that is consistent with every rep.
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

3 Rounds
-20 Kipping Pull Up
-30 Box Jump
-20 Push Up + Pull Across

**Strict Pull Up Option: 8-12 Strict Pull Ups per Round

Suggestions
Men: 40-50# DB / 20-24″ Box
Women: 25-35# DB / 16-20″ Box

Goal: 15-20 Minutes

Coaches Notes
Break the Pull Ups into 5-10 reps at a time. Stay within 1:15-1:45 for these.

Keep the Box Jump pace steady to be done in 1:30-2:00.

A good strategy for the Push Up + Pull Across is to maintain sets of 5-10 reps.

Managing these paces to help you stay within today’s goal 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: “SIF”

6 Rounds
-15 Kettlebell Overhead Swing
-200 Meter Run
-12 Barbell Thrusters
Rest 1 minute between rounds

Suggestions
Men: 75#-95# / 40-55# KB Women: 55#-65# / 25-35# KB

Goal: 2:00-3:30

Coaches Notes
The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don’t try to “save” yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
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 As Long As Possible (Up to 20 Minutes)
0:00-2:00
-8 Barbell Thruster
-2 Burpee Box Jump Over
2:00-4:00
-8 Barbell Thruster
-4 Burpee Box Jump Over
4:00-6:00
-8 Barbell Thruster
-6 Burpee Box Jump Over

Keep adding 2 Burpee Box Jump Overs every round until you are no longer able to finish in the 2 minute window.

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

Goal: Round of 16-20

Coaches Notes
Use a thruster weight that allows for 8 reps to be done unbroken, so you can get right to work on the burpee box jump overs and earn rest before your next 2:00 round.

Your box jump height should allow for a well-paced rhythm, and consider a more conservative pace to preserve energy for thrusters when advancing into the later rounds. Standing on top of the box and stepping down to the other side are good ways to control your pacing a bit in those earlier rounds. On the other hand, staying low and jumping down will help you squeeze out a few more reps in those later rounds!

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
-400 Meter Run
-10 Barbell Deadlift
-10 Kipping Pull Up

Strict Pull Up Option: 7 reps per round

Suggestions
Men: 155-225# Women: 105-155# Goal: 15:00-22:00

Coaches Notes
Adjust your effort and distances to prioritize a 1:30-2:15 400m run for all 5 rounds.

The deadlift weight should be challenging but you be able to do 5 reps at a time. You should be finishing those 10 reps in :45-1:00.

To accommodate grip fatigue, consider breaking up your pull ups into 2 sets. You should be getting those done in :30-:45.

Your goal today is to hit each round in 3:00-4:30.
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 “BROKK & EITRI”

-80 Air Squat
-60 Alternating V-Up
-40 Push Up
-800 Meter Run
-40 Push Up
-60 Alternating V-Up
-80 Air Squat

*You can replace each set of 60 Alternating V-Ups with:
40 Toes to Bar

Suggestions
No weight needed today!

Score: Total Time

Goal: 16-24 Minutes
Coaches Notes
This workout may be all bodyweight but don’t underestimate its potency! Be careful not to burn out on the first set of squats. You’ll be fresh so it’ll be tempting – but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Each rep counts as 1 so 60 is 30 on each side. Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you’re past the 10-minute mark after the first 80-60-40, customize the run and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The run should be around 4-5 minutes so reduce the distance if you know it’ll be longer. Do your best during that time to relax your shoulders since you’re heading straight back into push ups after!

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:

-50 Double Unders / 100 Single Unders
-15 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-12 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-9 Barbell Hang Power Clean

Rest 2 Minutes

-9 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-12 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-15 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders

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

Total Time Goal: 12:00-16:00

Coaches Notes
Perform each controlled set of double unders / single unders in 1:00 or less. If you’re going over that time, cap it there and move on.

Complete 6-10 reps of power cleans unbroken should help you determine the weight.

Use this as a reference and adjust reps and weight accordingly to keep it within today’s goal time.

Regulate your breathing and heart rate while focusing on every rep!

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 “MJOLNIR”

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:

Each Round is 2 Minutes (Max 6 Rounds)
-16 Barbell Power Snatch
-Max Reps Lateral Burpee Over Barbell
Rest 1 Minute Between Rounds

Keep going until you hit 60 lateral burpees OR 6 Rounds, whichever comes
first.

**If you can’t hold 10 per round with lateral – just do regular burpees.

Suggestions
Men: 75# Women: 55#

Goal: 11:00-17:00

Coaches Notes
This is a race against the clock so choose an appropriate weight that allows for your snatches to be done in 2-3 sets with super quick breaks in between! You should be left with about 1:00 remaining so push hard to accumulate as many reps of burpees as possible before your rest. 10-15 burpees per round will get you within today’s goal time.
CLICK FOR SCALING OPTIONS