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 “FENRIR”

-4 Dumbbell Wolf Complex
-5 Double Unders
-OR- 10 Singles

-4 Dumbbell Wolf Complex
-10 Double Unders
-OR- 20 Singles

-4 Dumbbell Wolf Complex
-15 Double Unders
-OR- 30 Singles
…
-4 Dumbbell Wolf Complex
-45 Double Unders
-OR- 90 Singles

-4 Dumbbell Wolf Complex
-50 Double Unders
-OR- 100 Singles

Keep adding 5 Double Unders or Hop Overs after every set of 4 Wolf Complex reps until you get through 50!

1 Dumbbell Wolf Complex Rep = 1 Cluster + 2 1/2 Up 1/2 Rack Lunges (Right Arm) + 2 1/2 Up 1/2 Rack Lunges (Left Arm)

Wolf Complex’s are new. With two DB’s you do 1 squat clean into a thruster, then with 1 arm extended and 1 arm at the shoulder level you will do 2 lunges (forward or reverse, either one) THEN switch arms and do the same thing twice. This is 1 Wolf Complex. You will be doing 4 of these per set.

Suggestions
Men: 40# DBs Women: 25# DBs

Goal: 13-18 Minutes

Coaches Notes
Ouch. You’ve got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout.

The double under/ single under reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider modifying further so you can stay on pace to hit the goal.

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
-45 Burpee
-30 Kipping Pull Up
-15 Burpee Pull Up
Rest 3 Minutes after Part 1

Part 2
-15 Burpee Pull Up
-30 Kipping Pull Up
-45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

Goal: 6:30-9:00

Coaches Notes
You’ve got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee pull ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the pull up. From there you can take note of where your hands need to be in the burpee. Once you’ve done that, it’s all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You’ll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets
Each Set is 2 Rounds of:
30 Burpee
20 Bent Over Row/ OR Ring Rows Rest

3 Minutes between 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 “IDUNN”

10 Rounds
-6 Renegade Row
-12 Dumbbell Squat

Suggestions
Men: 40# DBs Women: 25# DBs

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:

For Time
-50 Devil Press
Yep…That’s it.

Suggestions
Men: 40# DBs Women: 25# DBs

Goal: 7-10 Minutes

Coaches Notes
Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you’ll want the work intensity to be high. But, don’t go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don’t take your hands off the dumbbells!

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 Right Arm Dumbbell Power Snatch
-8 (Right) Single Arm Dumbbell Thruster
-12 Left Arm Dumbbell Power Snatch
-8 (Left) Single Arm Dumbbell Thruster

Suggestions

Men: 40# DB Women: 25# DB

Goal: 7-9 Rounds

Coaches Notes
You’re aiming to finish a round every 1:20-1:45. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you’re confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. For the sake of sustainability, consider breaking after the 11th snatch to shake out your arm and take a few breaths before performing the 12th rep, and then go right into your thrusters.

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
One Round Every 3 Min:
-200 Meter Run
-15 Dumbbell Squat
-Max Reps Devil Press

Suggestions
Men: 40# DBs Women: 25# DBs

Goal: 60+ Reps

Coaches Notes
A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 devil press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

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 “HALF MURPH”

For Time:
-800 Meter Run
-50 Pull Ups
-100 Push Ups
-150 Air Squats
-800 Meter Run

Full Murph is a month away. Use this as a primer for that. If you haven’t been doing pull ups, or your shoulders are jacked up, then modify the pull ups with ring rows, jumping pull ups, or banded pull ups. Push ups are chest to floor, then full extension of the elbows. Air Squats are below the hip crease and full extension locking out the knees. Wear a 20 lb. vest if
you want. Break up the movements in sets, or go through as written. Your choice.

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 Total)
-100 Meter Farmer Carry
-12 Dumbbell Shoulder Press
-24 Kettlebell Overhead Swing

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

Goal: Keep Rounds Under 3:20 – Shoot for Unbroken Swings – Challenge Yourself!

Coaches Notes
Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don’t have to rely on your shoulders to get the weight overhead.

Keep in mind you can use different loads for all movements. Go with something on the farmer carry that you only need to break once if at all in every 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 “JORMUNGUNDR”

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

*Customize Burpee Toes to Bar with 15 Burpees + 15 V-Ups

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: FOR TIME

3 Sets
Each Set is 5 Rounds of:
-7 Barbell Deadlift
-5 Barbell Hang Power Clean
-3 Barbell Thruster
Rest 2 Minutes Between Sets

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

Goal: 2:30 – 4:30 Each Set
Coaches Notes
To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it’s own sprint style workout. So don’t hold back!

Try a practice round during your warm up to get a feel for the speed at which you’ll need to move in order to stay on pace. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

CLICK FOR SCALING OPTIONS