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 Singles
-12 Alternating Dumbbell Power Snatch
-20 Double Unders / 40 Singles
-12 Dumbbell Squat
Rest 2 Minutes between SETS

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

Goal: 2:30-4:00

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, guys. Each set of 20 double unders or single under should take absolutely no longer than 30 seconds. 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: FOR TIME

-100 Bar Facing Burpee
Every Minute on the Minute:
-6 Barbell Power Clean
**No Power Cleans on first minute.

Suggestions
Men: 95# Women: 65#

Goal: 7-12 Minutes

Coaches Notes
This one should go pretty fast. To hit the goal, you’ll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don’t go too hard or you’ll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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 Dumbbell Thruster
Rest 1 minute between rounds

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

Goal: 2:00-3:30

Coaches Notes
Expect that your round times are going to fall off as the workout progresses. 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 dumbbells. 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: FOR TIME

10 Rounds
-10 Barbell Power Clean
-10 Burpee

Suggestions: Men: 75-135# Women: 55-85#

Goal: 10-15 Minutes

Coaches Notes
Who doesn’t want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds 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

Every 3 Minutes for 24 Minutes (8 Rounds Total)
-12 Wall Ball
-OR- Single Dumbbell Thruster OR Sandbag Thruster 200 Meter Run/ OR 300 Meter Row
-8 Burpee

Goal: 2:00-2:40 per round

Coaches Notes
The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first
couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you’ll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the run. We are shooting for a minute or less each time.

It’s a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don’t stop moving!

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
-30 Alternating Dumbbell Power Snatch (Ground to Overhead)
-18 Box Jump

Suggestions

Men: 40# DB / 20-24″ Jump Women: 25# DB / 16-20″ Jump

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes
Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 30 reps in 1-3 sets the whole way. Each rep counts as 1 so 30 is 15 on each arm.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

Complete the Following in a 1 Min of “WORK” / 1 Min “REST” Cycle:
-120 Wall Ball
-80 Burpee

Flow:
When the clock starts – complete as many wall balls as you can until the clock hits 1:00. Then rest until the clock hits 2:00. Pick up where you left off and work until the clock hits 3:00. Rest until 4:00…..and so on until you have completed 120 Wall Balls and 80 Burpees. Complete ALL 120 Wall Balls FIRST. Then do the 80 Burpees for the same 1 Minute of Work/ 1 Minute of Rest Cycle.

Goal: 16-23 Minutes

Coaches Notes
To hit the goal for this workout, you’ll need to hold 18-30 Wall Balls and 13-20 Burpees in their respective working minutes.

For 30 wall balls in a minute, you are going unbroken. You can take 1-2 short breaks in the minute and still get at least 18. Set yourself up so that you can do a minimum of 6-7 at a time, even in the last reps.

Breathe on the burpees and try to move at a continuous pace for the whole minute. 13 reps in a minute may seem pretty challenging but remember you have that minute of rest in between so push the pace when it is time to work. Use a customization that allows you 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:

3 Rounds
-400 Meter Run/ OR Row
-15 Barbell Power Clean & Jerk
-15 Kipping Pull Up

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95# Women: 65#

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you’ll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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”

5 Rounds
-100 Meter Run
-15 Dumbbell Squat
-12 Dumbbell Shoulder Rack Lunge
-100 Meter Run
-Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs Women: 25# DBs

Goal: Each round between 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can’t run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you’ve got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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:

8 Rounds
-8 Renegade Row
-16 Alternating Dumbbell Power Snatch/ OR Ground to Overhead

Suggestions
Men: 40# DBs Women: 25# DBs

1 Renegade Row = Push Up + Row Right + Row Left

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of “pulling” type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the renegade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don’t allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to go unbroken on the snatches for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

CLICK FOR SCALING OPTIONS