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

5 Rounds
-15 Pull Ups
-15 Kettlebell Overhead Swing
-15 Box Jump Over

**Strict Pull Up Option: 8-10 Strict Pull Ups per round.

Suggestions
Men: 50-55# KB/DB / 20-24″ Box
Women: 30-35# KB/DB / 16-20″ Box

Goal: 13-18 Minutes

Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don’t want to be failing reps or going all the way down to singles.

For the Kettlebell swings, go with a weight and/or customization that you can complete 15 reps unbroken.

For the box jump overs, try to find a consistent pace. It shouldn’t be super comfortable but also shouldn’t be a lot of pausing. If you do need to rest, try taking in a deep breath as you turn over the box. That will help you keep things moving and being done in 1:30 or less.

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 90 Seconds for 21 Minutes
(14 Rounds)
-5 Barbell Deadlift
-3 Barbell Squat Clean

Suggestions
Men: 95-135#
Women: 65-85#

Goal: Challenge yourself but move well.

Coaches Notes
Choose a heavier-than-usual load on the deadlifts that will challenge you to go unbroken. Make sure that you push your hips back and down and lift your chest up as you lower the weights to the floor to start the next rep.

Moving fast through these is no excuse to abandon proper technique for 5 reps.

You can go right into your squat cleans, or take a quick break to regrip. Keep the bar close, and get explosive with your hips to receive the weight in a strong front rack position. Use a weight you can perform 3 reps unbroken.

Each round should leave you with a minimum of 20-30 seconds of rest before the start of the next minute. If you’re left with a ton of time AND still moving well, you might consider adding weight.
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 “MIDGARD”

3 Sets
Each Set is 2 Rounds of:
-20 Double Unders / 40 Single Unders
-12 Alternating Dumbbell Power Snatch
-20 Double Unders / 40 Single Unders
-12 Dumbbell Squat
Rest 2 Minutes between SETS

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

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. Each set of 20 double unders or single unders should take absolutely no longer than 30 seconds. If you’re struggling with double unders, go with the single unders! 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:

5 Rounds
-1 Min Max Reps Barbell Power Clean & Jerk/ OR Push Press
-1 Min Max Reps Lateral Burpee Over Barbell
Rest 1 Minute

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

Goal: 50-80 Clean & Jerk Reps
Goal: 50-80 Burpee Reps

Coaches Notes
Here’s a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 10-16 Clean and Jerk, and same for Burpees. Be sure to customize the movement(s) to hit the goal range.

Because there’s no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. But for the final minute of burpees, you should work the entire time knowing you have a minute to rest before the next round starts.

Keep in mind to focus on movement efficiency for each minute. Try to make each rep as fluid, and energy-saving as possible, and don’t waste time during transitions. When it comes to the Clean and Jerk, really focus on your legs and hips getting the weight up so that the weight feels like it’s moving effortlessly. For the Burpees, don’t spend unnecessary time “resting” on the floor, and find a breathing pattern that is consistent with every 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

3 Rounds
-20 Kipping Pull Up
-30 Box Jump
-20 Push Up + Pull Across

**Strict Pull Up Option: 8-12 Strict Pull Ups per Round

Suggestions
Men: 40-50# DB / 20-24″ Box
Women: 25-35# DB / 16-20″ Box

Goal: 15-20 Minutes

Coaches Notes
Break the Pull Ups into 5-10 reps at a time. Stay within 1:15-1:45 for these.

Keep the Box Jump pace steady to be done in 1:30-2:00.

A good strategy for the Push Up + Pull Across is to maintain sets of 5-10 reps.

Managing these paces to help you stay 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: “SIF”

6 Rounds
-15 Kettlebell Overhead Swing
-200 Meter Run
-12 Barbell Thrusters
Rest 1 minute between rounds

Suggestions
Men: 75#-95# / 40-55# KB Women: 55#-65# / 25-35# KB

Goal: 2:00-3:30

Coaches Notes
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 barbell. 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

Every 2 Minutes For As Long As Possible (Up to 20 Minutes)
0:00-2:00
-8 Barbell Thruster
-2 Burpee Box Jump Over
2:00-4:00
-8 Barbell Thruster
-4 Burpee Box Jump Over
4:00-6:00
-8 Barbell Thruster
-6 Burpee Box Jump Over

Keep adding 2 Burpee Box Jump Overs every round until you are no longer able to finish in the 2 minute window.

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

Goal: Round of 16-20

Coaches Notes
Use a thruster weight that allows for 8 reps to be done unbroken, so you can get right to work on the burpee box jump overs and earn rest before your next 2:00 round.

Your box jump height should allow for a well-paced rhythm, and consider a more conservative pace to preserve energy for thrusters when advancing into the later rounds. Standing on top of the box and stepping down to the other side are good ways to control your pacing a bit in those earlier rounds. On the other hand, staying low and jumping down will help you squeeze out a few more reps in those later rounds!

CLICK FOR SCALING OPTIONS