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 “VAHALLA”

-1 Mile Run
Then,
4 Rounds
-10 Barbell Lungester
-20 Kipping Pull Up
**Strict Pull Up Option:  10-14 (per round) Strict Pull Up

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

Lungester: 1 Front rack forward OR reverse lunge left leg, 1 Front rack forward OR reverse lunge right leg, 1 Thruster= 1 REP

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

Coaches Notes
We’ve got two goals today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace.

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, or you just don’t want to run. Then row

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:
-6 Devil Press
-9 Box Jump

*Devils Press: With 2 DB’s perform 1 burpee, then one DB swing overhead= 1 REP

Suggestions
Men: 40# DBs / 20-24″ Box Women: 25# DBs / 16-20″ Box

Goal: 10:00-15:00

Coaches Notes
These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going ‘unbroken’ on the devil presses, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don’t feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush 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

-150 Air Squats
-75 Push Ups
Every minute on the minute starting at 0:00: 5 Barbell Thruster

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

Goal: 12:00-18:00

Coaches Notes
Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no- questions-asked can do unbroken – even when you’re dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You’ll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you’re looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you’re better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it’ll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a 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:

2 Rounds
-400 Meter Run
-30 Power Cleans
-400 Meter Run
-30 Push Presses -OR- Push Jerks

Suggestions
Men: 95# Women: 65#

Goal: 14-20 Minutes

Coaches Notes
This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You’ll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.
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 “VALKYRIES”

7 Rounds (20 Minutes Total)
Each Round is 2 Minutes of:
-20 Kettlebell Overhead Swing
-With time remaining in 2 minute window, Max Reps Burpee Box Jump Over

Rest 1 Minute Between Rounds

Score: Total Reps Burpee Box Jump Overs

Goal: 70-100

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:

10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
-20 Double Unders / 40 Singles
-1 Dumbbell Squat
-20 Double Unders / 40 Singles
-2 Dumbbell Squat
-20 Double Unders / 40 Singles
-3 Dumbbell Squat
…
Keep adding one Dumbbell Squat each time until you hit the 10:00 mark.

Suggestions Men: 40# DBs Women: 25# DBs

Goal: 8-12 Rounds

Coaches Notes
The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don’t let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/ single unders should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to ‘just get through this round’ unbroken.
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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 Rounds:
Each Round is 4 Minutes:
-400 Meter Run/ OR Row
-30 Alternating Unweighted Lunge
-Max Reps Barbell Back Squat
Rest 2 Minutes Between Rounds

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

Score: Total Reps of Back Squat

Goal: 48-72 Reps

Coaches Notes
Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.

Remember, each lunge counts as 1 rep so it’s 15 per leg!

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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:

-30 Toes to Bar

Then, 4 Rounds of:
-12 Devil Press
-100 Meter Farmer Carry

Then
-30 Toes to Bar

Suggestions
Men: 40# DBs Women: 25# DBs

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar – break them up into small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Consider opening the hands either at the top or the bottom (or both) of the devil presses. This will help save your grip. You could also just take a longer break somewhere in the middle of the set of 12. But keep in mind that for those 4 rounds in the middle, we are looking for the devil presses to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!
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Warm Up

3 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats

WOD – “MURPH”

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Scaled Version: “1/2 MURPH”
For Time:
800 Meter Run
50 Pull Ups
100 Push Ups
150 Air Squats
800 Meter Run

This workout is a tribute to Lt. Michael P. Murphy, a Navy Seal who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Awarded the Congressional Medal of Honor posthumously for his heroic actions during “Operation Redwing.” While pinned down by the enemy, Lt. Murphy left the safety of his covered position into a hail of enemy gunfire to establish communications and request immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. Every memorial day, he is honored for his selfless actions. A reminder to all of us to live our lives selflessly as Lt. Murphy did.

For those with bad knees, you can modify running with rowing. 1 mile is 1600 meters. Also, modify pull ups with banded or jumping. Push ups are standard chest to ground and full extension at the top. Air squats below 90 degrees with full hip extension on ascent. Partition the pull ups, push ups, and squats as needed. A good method to use when partitioning the pull ups, push ups, and air squats is do 20 rounds of “Cindy” if doing the full version. Start and finish with a mile run. Please be smart with this workout and do not injure yourself. There is no shame in doing the scaled version. The only shame comes from choosing to do nothing at all. You are capable of more than you think. This will be the only workout for this set. Scale as needed, but go harder than you normally would to honor this great man.

Movement Video(s):

MURPH workout

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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:

Every Minute on the Minute for 12 Minutes
5 Push Up + Taps
10 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: Complete all the work within the minute for all 12 minutes

Coaches Notes
This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the swings.

Choose a weight on the swings that you think you could probably go unbroken for all 12 minutes but you will have to really dig deep in order to do so.
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