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
-50 Double Unders / 100 Singles
-20 Barbell Shoulder Press
-200 Meter Run
-30 Barbell Push Press
Rest 2 Minutes Between Rounds

Suggestions
Men: 95# Women: 55-65#

Coaches Notes
Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The single unders are an awesome option no matter what and would give your shoulders a chance to “rest” in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 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:

Part 1
4 Rounds
-10 Barbell Hang Squat Clean
-200 Meter Run
Rest 1 Minute before Part 2

Part 2
4 Rounds
-16 Dumbbell Farmer Step Up
-200 Meter Run

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

Coaches Notes
Part 1 – The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 – You have a bit longer to complete each round than part 1 because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

7 Rounds:
-7 Barbell Front Squat
-7 Kipping Pull Up
-7 Barbell Front Squat
-7 Toes to Bar
Strict Pull Up Option: 3-4 Strict Pull Ups per round V-Up Customization: 10 V-Ups or Alternating V-Ups

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

Goal: 11-16 Minutes
Coaches Notes
Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 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:

Every 4 Minutes for 20 Minutes (5 Rounds)
-30 Wall Ball
-30 Kettlebell Overhead Swing

Goal: Complete all 300 reps within the allotted time windows and with good form!

Coaches Notes
Make sure you are getting enough time to recover enough to get the work done in the next round on this one. Round one will likely go faster than round 5.

If round 1 takes longer than 1:45, customize by reducing the wall ball height, reducing the load on the swings or even switching to eye level swings.

You could approach this workout in a couple of ways. You could try to go unbroken on the wall balls, then rest enough to go unbroken on the kettlebell swings. Or you can break it all up into smaller sets from the beginning. If you go that route make sure that you can get at least 10 reps at a time for both movements.

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 EMOM (Every Minute on the Minute for 12 Minutes)
-Minute 1: 40 Second Plank Hold
-Minute 2: Max Reps Burpee + Lunges
*1 rep = 1 Burpee + Lunge R + Lunge L

Goal: 36-60 Reps

Coaches Notes
If you are unable to hold a plank for a full 40 seconds each time – do 20 seconds on/10 seconds off x 2 each time. You could even do 15 seconds on / 15 seconds off x 2 each time.

Make sure to keep the butt down and the shoulders, hips, knees and ankles in line.

On the burpee lunge + lunge it is one burpee and a lunge on both legs for EACH rep! Make sure that you stand up all of the way between lunges! If you are unable to do lunges you could do a burpee + step up right + step up left!

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:
-400 Meter Run
-30 Barbell Power Clean & Jerk
-400 Meter Run
Rest 3 Minutes between rounds

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

Extra Challenge Men: 115-135# Women: 75-95#

Score: Round 1 Total Time
Score: Round 2 Total Time
Goal: 5:30 – 8:00

Coaches Notes
Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don’t try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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
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:

10 Rounds:
-8 Barbell Back Squat
-8 Kipping Pull Up
*Strict Pull Up Option:
5 (per round) Strict Pull Up

Suggestions
Men: 115-135# Women: 75-85#

Goal: 10:00-15:00

Coaches Notes
This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Choose a weight on the squats that you can knock out 8 reps without much struggle when fresh. Consider resting with the bar on your shoulders rather than dropping it and having to re-rack it again.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 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 “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:

2 Rounds:
-15 Barbell Front Squat
-6 Toes to Bar
-10 Barbell Front Squat
-6 Toes to Bar
-5 Barbell Front Squat
-6 Toes to Bar
-5 Barbell Front Squat
-6 Toes to Bar
-10 Barbell Front Squat
-6 Toes to Bar
-15 Barbell Front Squat
Rest 3 Minutes between Rounds

*Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Goal: 5:00-8:00

Coaches Notes
Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.
CLICK FOR SCALING OPTIONS