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 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
-4 Barbell Atlas Lunge
-8 Toes to Bar
-OR- 12 V-Up

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

Goal: 8-10 Rounds

Coaches Notes
One rep of the Atlas Lunge is a lunge on each side plus a squat. Keep a steady pace, and set the bar securely in the back rack position to get all 4 reps unbroken with a moderately heavy weight.

We encourage you to go unbroken on the Toes to Bar, but if you’re still developing these, break them up 4 reps at a time, since going right back to them can add to the fatigue pretty quick. Focus on pulling down with your lats as you lean back, and tighten your core quickly to get your toes up. On the way down, push your chest forward as your heels swing behind you to help keep a smooth, steady rhythm for connecting the reps.

Aim for one round every 1:10-1:30 to stay within today’s 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 “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:

E2MOM for 16 Minutes
(Every 2 Minutes for 16 Minutes / 8 Rounds)
-3 Heavy Barbell Squat Clean
-30 Seconds Hand Plank Hold
-3 Heavy Barbell Squat Clean

Suggestions
Men: 95-225#
Women: 65-155#

Goal: Unbroken plank hold for all 8 rounds

Coaches Notes
For this E2MOM format, complete the work and rest with any remaining time in the 2-min window, then start a new round over.

Challenge yourself with your weight today. It’s not necessary to do those 3 unbroken but if you choose to do singles, keep your breaks short. 3 reps will likely take about 20-30 seconds.

Today’s score is also based on the number of rounds with unbroken holds. Make sure to keep your quads, butt, and belly squeezed tight while you’re holding the plank so that your hips don’t sag toward the floor or pike toward the ceiling.
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 “VALHALLA”

-1 Mile Run
Then,
4 Rounds
-10 Barbell Lungester
-20 Kipping Pull Up
**Lungesters= 1 Front Rack BB Lunge each leg, then 1 Thruster= 1 REP

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

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

Coaches Notes
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, do:
4 Rounds
-2 Minutes of Continuous Movement
-10 Barbell Lungester
-20 Kipping Pull Up

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:

-50 Devil Press For Time

Every Minute on the Minute:
-4 Plank Pull Across

*Start Plank Pull Across at 1:00, not 0:00.

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Goal: 8-12 Minutes
*Devils Press= 1 Rep DB Burpee + 1Rep DB Swing Overhead = 1 REP

Coaches Notes
Make note that the pull across starts at the 1:00 mark and not 0:00. And the Plank Pull Across are just that – no push ups!!! Those should only take 10 seconds or less each minute.

Keep steadily moving during the Devil Press by focusing on using your legs, keeping your back flat when driving the weights up and overhead. Use just enough hip power to get the weights above your shoulders finishing with a strong lockout.

Continue this and aim for 4-6+ reps per minute to land you within today’s goal 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 “VALKYRIES”

7 Rounds (20 Minutes Total)
Each Round is 2 Minutes of:
-20 Kettlebell Overhead Swing
-Max Reps Burpee Box Jump Over
Rest 1 Minute Between Rounds

Suggestions
Men: 20-24″ Box | 40-55# KB/DB
Women: 16-20″ Box | 25-35# KB/DB

Goal: 70-100 REPS

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.

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:

Death by Run + Hang Squat Clean
Every 3 Minutes for as LONG as Possible
(Up to 30 Minutes)
-100 Meter Run
*2 Barbell Hang Squat Clean
-100 Meter Run

*Add 2 Barbell Hang Squat Cleans EACH 3-MIN WINDOW until you can no longer keep up with the clock – OR – until you hit the 30 minute mark! (Final round would be 20 Hang Squat Clean Reps)

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

Goal: Complete the Round of 14s+

Coaches Notes
At the start of this one, Round 1 will be from 0:00-3:00, and you’ll do a 100 Meter Run, 2 Hang Squat Cleans, and another 100 Meter Run. Then rest for the remainder of the 3 minutes before starting Round 2. From 3:00-6:00, you’ll do 100 Meter Run, 4 HSC, 100 Meter Run, rest until 6:00. Keep going until you can no longer complete the work required within the 3 minutes OR at the end of 30 minutes.

The earlier rounds will feel like a lot of rest, but adding 2 reps of the Hang Squat Clean each round will eat that time up real quick!

These 100 Meter Runs should be fast, where each takes 30 seconds or less. Push yourself to keep the hang squat cleans unbroken. That’ll get really uncomfortable after the round of 10s – but if you choose the right weight, it should be possible. If you do end up breaking, push yourself to get back to work fast, and find a good breathing pattern. Think about pulling yourself under the weight, and punch your elbows forward to allow the bar to sit solidly on your shoulders at the bottom of the squat and as you stand up.
CLICK FOR SCALING OPTIONS