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
-400 Meter Run
-10 Barbell Deadlift
-10 Kipping Pull Up

Strict Pull Up Option: 7 reps per round

Suggestions
Men: 155-225# Women: 105-155# Goal: 15:00-22:00

Coaches Notes
Adjust your effort and distances to prioritize a 1:30-2:15 400m run for all 5 rounds.

The deadlift weight should be challenging but you be able to do 5 reps at a time. You should be finishing those 10 reps in :45-1:00.

To accommodate grip fatigue, consider breaking up your pull ups into 2 sets. You should be getting those done in :30-:45.

Your goal today is to hit each round in 3:00-4:30.
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 “BROKK & EITRI”

-80 Air Squat
-60 Alternating V-Up
-40 Push Up
-800 Meter Run
-40 Push Up
-60 Alternating V-Up
-80 Air Squat

*You can replace each set of 60 Alternating V-Ups with:
40 Toes to Bar

Suggestions
No weight needed today!

Score: Total Time

Goal: 16-24 Minutes
Coaches Notes
This workout may be all bodyweight but don’t underestimate its potency! Be careful not to burn out on the first set of squats. You’ll be fresh so it’ll be tempting – but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Each rep counts as 1 so 60 is 30 on each side. Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you’re past the 10-minute mark after the first 80-60-40, customize the run and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The run should be around 4-5 minutes so reduce the distance if you know it’ll be longer. Do your best during that time to relax your shoulders since you’re heading straight back into push ups after!

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 Double Unders / 100 Single Unders
-15 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-12 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-9 Barbell Hang Power Clean

Rest 2 Minutes

-9 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-12 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-15 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders

Suggestions
Men: 95-115# Women: 65-75# Score:

Total Time Goal: 12:00-16:00

Coaches Notes
Perform each controlled set of double unders / single unders in 1:00 or less. If you’re going over that time, cap it there and move on.

Complete 6-10 reps of power cleans unbroken should help you determine the weight.

Use this as a reference and adjust reps and weight accordingly to keep it within today’s goal time.

Regulate your breathing and heart rate while focusing on 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 “MJOLNIR”

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:

Each Round is 2 Minutes (Max 6 Rounds)
-16 Barbell Power Snatch
-Max Reps Lateral Burpee Over Barbell
Rest 1 Minute Between Rounds

Keep going until you hit 60 lateral burpees OR 6 Rounds, whichever comes
first.

**If you can’t hold 10 per round with lateral – just do regular burpees.

Suggestions
Men: 75# Women: 55#

Goal: 11:00-17:00

Coaches Notes
This is a race against the clock so choose an appropriate weight that allows for your snatches to be done in 2-3 sets with super quick breaks in between! You should be left with about 1:00 remaining so push hard to accumulate as many reps of burpees as possible before your rest. 10-15 burpees per round will get 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 “DRAUPNIR”

Every 9 Minutes for 27 Minutes – (3 Total Sets)
Complete 6 Rounds of:
-8 Box Jump
-8 Wall Ball
-8 Kettlebell Overhead Swing
Rest any time remaining in 9-minute window.

Suggestions
Men: 20-24″ | 40-55# KB/DB | 18-20# WB Women: 16-20″ | 25-35# KB/DB | 13-15# WB

Goal: 6:00-8:00 Each Set

Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you’ve got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.

We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, wall ball target height, or swing load/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:

3 Sets
Each Set is a 4 Minute AMRAP:
(As Many Rounds and Reps as Possible in 4 Minutes)
-12 Dumbbell Squat
-12 Alternating V-Up -OR- Sit Ups
Rest 2 Minutes Between Each SET Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 3-5 Rounds

Coaches Notes
So the way this one works is you’ll work for 4 minutes – rest 2 minutes – work 4 min – rest 2 min – work 4 min. Within each 4-minute working window, you’ll rotate back and forth between 12 squats and 12 v-ups/sit-ups as many times as you can.

Go with a weight for the squats that allows you to get those 12 reps done in 1-2 sets. That means unbroken or maybe 6-6 or 7-5. If you’re breaking up more frequently than that, lower the weight.

If you go with alternating v-ups, it’s 6 reps per side. That part of each round should take 30 seconds or less so choose accordingly.
CLICK FOR SCALING OPTIONS