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 Sets
Each Set is 2 Rounds of:
-12 Alternating Barbell Back Rack Step Ups
-12 Box Jump
Rest 1 Minute Between Sets

Suggestions
Men: 75# / 20-24″ Box Women 55# / 16-20″ Box

Coaches Notes
This entire workout will be 8 total rounds broken up into 4 sets, with 1 minute rest between each set.

For the Barbell Back Rack Step Up, pay attention to keeping your chest upright, a firm grip on the barbell when stepping up, and lots of tension through your core the entire time. This will all help with a strong leg drive for these Step Ups. Each round of 12 alternating reps is 6 per leg and should take 0:45-1:15. You can also lower your Step Up height or weight to stay within this time.

Stay moving during the Box Jump to stay under 0:45-1:00 for 12 reps. Focus on explosive hips to get your feet clear and on top of the box. And to avoid shallow jumps that land you in a squat, push hard through your feet, knees and hips to get airborne. These don’t have to be super fast, just keep yourself moving, or adjust the height as needed to get this done.

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:
800 Meter Run/ OR Row
-25 Toes to Bar
-OR- Weighted Sit Ups
-25 Barbell Power Clean & Jerk (Shoulder to Overhead)
Rest 3 Minutes

-25 Barbell Power Clean & Jerk (Shoulder to Overhead)
-25 Toes to Bar
-OR- Weighted Sit Up
-800 Meter Run/ OR Row

Suggestions
Men: 75#
Women: 55#

Goal: 20 – 25 Minutes

Coaches Notes
Starting with a moderate run effort that takes around 4-5 minutes, we’re looking for a pace that doesn’t leave you too depleted where you won’t be able to get started with your Toes to Bar or Sit Ups almost immediately. If you need to shorten the distance to something that you can do in 5 minutes, that’s encouraged!

Go for a big set, but not to total failure so that your core fatigue won’t require long breaks. If your strategy is to break these up into 3 sets it could look something like 12, 7, and 6.

The Clean and Jerks can also be done in large sets and don’t be afraid to push the throttle here since you have your rest coming up! But if you choose to do smaller, quicker sets, 7-6-6-6-5 would work nicely. Just don’t rest too long between sets. Once you feel some grip fatigue, focus on using your hips to get the weights moving more efficiently.

After your rest, we’re going in reverse order now so your strategy may switch up a bit but we want the higher intensity to be targeted toward the final run. Break up your Clean and Jerks, and Toes to Bar as necessary to save your energy for a big finish and strong effort.
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 “SKADI & KVASIR”

Part 1
5 Rounds
-18 Dumbbell Farmer Step Up
-12 Bent Over Rows
Rest 3 Minutes After Part 1

Part 2
5 Rounds
-12 Barbell Shoulder Press
-18 Barbell Power Clean

Suggestions
Men: 40# DBs (Step Ups) | 20-24″ Box/Step | 75# Bar Women: 25# DBs (Step Ups) | 16-20″ Box/Step | 55# Bar

Goal: 7 – 11 Minutes

Coaches Notes
Let’s be honest, you are doing two different workouts separated by 3 minutes rest today. Don’t try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it’s a lot of reps today so pay attention to the quality of your movement.

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 Rounds
-400 Meter Run/ OR Row
-21 Dumbbell Thruster
Rest 3 Minutes

3 Rounds
-300 Meter Run/ OR Row
-15 Dumbbell Thruster
Rest 3 Minutes

3 Rounds
-200 Meter Run/ OR Row
-9 Dumbbell Thruster

Suggestions
Men: 30-40# DBs Women: 15-25# DBs

Goal: Under 30 Minutes

Coaches Notes
Oh man… So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight. Focus on using your legs to drive quickly out of the bottom of the squat to thrust the weight up finishing with a strong lock out overhead, take a deep breath before you go down into your next Thruster.

For the run, 400m should take 2:00. 300m should take 1:30, and 200m should be 1:00.

If you are going over 4:00 the first round of the first part, go with 2 rounds for each part instead of 3.
CLICK FOR SCALING OPTIONS

Warm Up

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 2 Minutes for 14 Minutes
-7 Barbell Front Squat
-10 Kipping Pull Up
-7 Barbell Front Squat

Strict Pull Up Option: 5-7 reps per round

Suggestions
Men: 75-135#
Women: 55-95#

Goal: Rounds: 1:00-1:30
Weight: Challenging but Unbroken

Coaches Notes
This workout is designed as a sprint so you can earn rest before each new round.

For the Front Squat, it’s your lucky day to GO HEAVY! We’re scoring your weight too, so challenge yourself. Keep the weight high on the shoulders in an ideal front rack position to optimize an upright torso and properly load your legs. Go fast for 7 unbroken reps and in 15-30 seconds.

The Kipping Pull Up can be done unbroken or strategically broken up into two quick sets. Aim for 30 seconds or less here.

And your last set of squats, go for speed and under 30-seconds again to earn your rest before the next round.

Maintain this consistency to not have too much difference from your fastest and slowest 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
7 Minute AMRAP
(As Many Rounds and Reps As Possible in 7 Minutes)
-5 Box Jump
-10 Kettlebell Overhead Swing
-15 Air Squat

Rest 3 Minutes after PART 1

PART 2
Repeat your PART 1 Score for Time

Suggestions
Men: 20-24″ Box | 45-55# KB/DB Women: 16-20″ Box | 25-35# KB/DB

Goal: Part 1: 5-7 Rounds // Part 2: 6:30-7:30

Coaches Notes
We are shooting for 1:00-1:25 per round today for part 1. For part 2, dig deep and see if you can gut it out in under 7 minutes. If you give full effort in part 1, that should be very challenging to achieve for part 2. But you can do it!

Make sure you test out your jumping height and swinging style and technique in your warm up. Make sure that you can move fluidly within and across all three movements. For example, choose a box height that you can immediately jump back up after stepping down from the previous rep. Choose a weight and swing style that you can crank out 10 swings unbroken each time.

And, when it comes to the squats.. make sure you are standing up all the way at the top!

CLICK FOR SCALING OPTIONS