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 “MIMIR”

-6 Barbell Push Press
-3 Box Jump Over
-9 Barbell Push Press
-6 Box Jump Over
-12
-9
…Keep adding 3 reps per movement per round until you complete
-21 Barbell Push Press
-18 Box Jump Over
Rest 5 Minutes
Then, go back down by 3 reps each time. So,
-21 Push Press
-18 Box Jump Over
-18 Push Press
-15 Box Jump Over
…
6 Push Press
3 Box Jump Over

Suggestions
Men: 75# Women: 55#

Goal: 19-25 Min

Coaches Notes
Oh man – simple but brutal. We’re looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you – even if it’s only 8″ that is great! Sets of the push press do NOT have to be unbroken, but you shouldn’t have to break TOO much.

If you are breaking into smaller sets than say 5s – you probably went too heavy.

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:

200 Meter Run
Rest 2 Minutes
400 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 4 Minutes
400 Meter Run
Rest 3 Minutes
200 Meter Run

Goal:

200 Meter Goal: 0:40-1:10
400 Meter Goal: 1:15-2:20
800 Meter Goal: 3:00-4:30

Coaches Notes
Today is all about expressing your fitness in one of the most fundamental human movements: Running.

Your success throughout this workout really comes down to thoroughly completing your warm-up with intention. It’s designed to give you a little sweat, while scanning your entire body of areas for you to specifically focus.

Treat the first run as the beginning of your workout, not another warm-up set. Attack the run with intensity, and take full advantage of the rest periods.

As the distances increase, modulate your intensity to ensure consistent relative intensity for each given distance.

Dig deep to finish the second half of the runs with a personal sense of pride!

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 “ODIN”

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
5 Toes to Bar
-OR- 7 V-Up
1 Dumbbell Atlas Lunge
5 Toes to Bar
-OR- 7 V-Up
2 Dumbbell Atlas Lunge
5 Toes to Bar
-OR- 7 V-Up
3 Dumbbell Atlas Lunge
…Continue adding 1 rep to the Atlas Lunges each round until you run out of time

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Increase to 7 Toes to Bar

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps – it will sneak up on you if you’re not careful! You’ll need to find the Goldilocks pace on this one – just right. If you come out too hot and finish the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it’s only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you’ll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time – just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Shoulder Racked Lunges + 1 Dumbbell Squat

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
-200 Meter Run
-30 Alternating Dumbbell Power Snatch
-15 Burpee
-200 Meter Run
Rest 2 Minutes Between Rounds Suggestions

Men: 40-50# DB Women: 25-35# DB

Coaches Notes
Challenge yourself on the runs today! The pace should be fast so aim to be done in 1:00 or less.

Break your snatches up into 2-3 fast sets of 10-15 reps.

Find a steady pace for burpees to be done unbroken, or a quick break for all 15 reps to be done in 2 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 “BESTLA”

4 Rounds
-100 Meter Barbell Front Rack Carry
-400 Meter Run
Rest 1 minute between rounds

Suggestions
Men: 75# Women: 55#

Coaches Notes
You may be tempted to underestimate this one – don’t do that! The front rack carry is going to take about a minute. Even if you could go unbroken on the carry with the weight that you choose, it may make sense to put the bar down at the halfway point, then turn around and re-rack it rather than making a slow, cumbersome turn with the bar on your shoulders.

Send it on the run. Dig deep and get uncomfortable.

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 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
-4 Barbell Strict Shoulder Press
-8 Barbell Push Press
-12 Alternating Barbell Front Rack Lunge

Suggestions
Men: 75# Women: 55#

Goal: 6-8 Rounds

Coaches Notes
Let’s build shoulder stability AND strength! Choose a weight that is challenging for you, but can confidently perform the 4 Shoulder Press, set them down for a quick break (especially in the later rounds) then directly into the 8 Push Press with the help of your legs.

1-2 quick sets on the Push Press that should take around :30-:45. When transitioning to the lunges, you can use this time to set the weights down for another quick breather, to give your shoulders a quick shake out.

The lunges will focus on your legs, so be efficient with your Rack position to give your shoulders a break. Weight should be sufficient for unbroken sets, or break them up for two quick sets in :45-1:00. Remember, for alternating reps, each counts toward your total. So 12 lunges is 6 per side!

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 “HEIMDALL”

Every 2 Minutes for 20 Minutes
From 0:00-2:00
-20 Alternating Unweighted Lunge
-15 Unbroken Wall Ball

From 2:00-4:00
-15 Push Up
-15 Unbroken Wall Ball

Suggestions
Men: 18-20# Ball / 9-10′ Target Women: 13-15# Ball / 8-9′ Target

Goal: 7-10 Rounds

Coaches Notes
The goal here is to get as many rounds as possible unbroken on the wall balls. “Unbroken” means without letting the ball drop to the floor before the set is over, but also no longer than a 1-2 second pause at any point. Choose a weight (if possible) and a target height that you can go unbroken for at least 7 rounds, or to the 14:00 mark. 15 wall balls will take around 30 seconds and we want you to have at least 10-20 seconds of rest before the next work interval. So, choose a lunge and push up variation that you can complete those reps in a minute or less the whole way.

If you have low ceilings or otherwise can’t do wall balls, go with an empty barbell or single heavy dumbbell thruster. “Unbroken” means without setting the weight down or pausing for longer than 1-2 seconds.

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:

4 Rounds
-200 Meter Run
-10 Barbell Deadlift
-200 Meter Run
-12 Kipping Pull Up
Rest 1 Minute Between Rounds

*Strict Pull Up Option: 6-9 reps per Round

Suggestions
Men: 165-205# Women: 105-135#

Goal: 2:30-4:30

Coaches Notes
We are attacking these runs today! The distance is short enough to apply focused intensity on these 200’s. Shoot for a minute or less on these.

The deadlifts should be unbroken and heavy enough to challenge your bracing while being fatigued from the run. About :45 or less for these.

The pull-ups will add up quickly, so break them up from the first round into 2-3 sets. Looking for less than a minute.

Be aggressive with the runs, and have at 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

10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
-6 Box Jump Over
-8 Dumbbell Push Press -OR- Dumbbell Push Jerk

Suggestions
Men: 40# DBs / 22-24″ Box Women: 25# DBs / 18-20″ Box

Goal: 10-13 Rounds

Coaches Notes
This one is going to go pretty quick but we don’t want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you’ll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets 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:

2 Rounds:
-200 Meter Farmer Carry
-40 Barbell Back Squat
-30 Barbell Push Press
-200 Meter Dumbbell Shoulder Rack Carry
Rest 2 minutes between rounds

Suggestions
Men: 40# DBs / 75-95# Women: 25# DBs / 55-65# Extra Challenge
Men: 40# DBs / 115#+ Women: 25# DBs / 75#+

Coaches Notes
Two big rounds today. It’s going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

CLICK FOR SCALING OPTIONS