Wednesday, January 16th

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Wednesday, January 16th

Reminder to Sign up for the 800g challenge starting on January 28th! An information session will be held on the 22nd at 5:30pm. Registration for the session is in TRIIB!

Also……Mobility Thursday at 6:30!


“Frank the Tank”

AMRAP 5:

Buy-in: 50 wall balls
12 DL
12 LBOB

Rest 5 minutes

AMRAP 5:
Buy-in: 35 Wall Balls
9 DL
9 LBOB

Rest 5 minutes

AMRAP 5:
Buy-in: 20 Wall Balls
6 DL
6 LBOB

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Monday, January 14th

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Monday, January 14th

Mobility with Coach Josh - This Thursday 6:30pm. Register in TRIIB!!!!


Power Snatch EMOM5

Squat Snatch EMOM5

“Double Date”
AMRAP 15

15 HPS
60 DU
15 OHS
30/21 Calorie Row

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WEEK OF JANUARY 14-20

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Get ready for the 800g challenge beginning on January 28th! Time to clean up your diet, make long lasting changes, and have some fun along the way! An information meeting is scheduled for January 22nd at 5:30 pm! (Registration for the information meeting is in TRIIB!)


MONDAY

Power/Squat Snatch

“Double Date”
AMRAP 15

15 HPS
60 DU
15 OHS
30/21 Cal Row


TUESDAY

“Chain Reaction”

3 RDS:
21/15 Cal Assault Bike
21 PU

Into…

3 RDS:
9 PC
9 PJ



WEDNESDAY

“Frank the Tank”

AMRAP 5:
Buy in: 50 WB
12 DL
12 Lateral BOB

Rest 5 minutes

AMRAP 5:
Buy in: 30 WB
9 DL
9 Lateral BOB

Rest 5 minutes

AMRAP 5:
Buy in: 20 WB
6 DL
6 Lateral BOB


THURSDAY

Strict Press

“Body Armor”

AMRAP 13:
10 ST2B
10 SP
100’ Walking Lunge


FRIDAY

“Sea Legs”

3 RDS:
500m Row
12 FS
21 BJO


SATURDAY

“Road Rash”

5 RDS on the 5:00

5 DB HCJ (L)
5 DB HCJ (R)
10 Alt DB PS
10 C2B
15/10 Cal Assault Bike


SUNDAY

“Under Fire”

FT:
100 DU, 50 Air Squats, 25 Push-ups
80 DU, 40 Air Squats, 20 Push-ups
60 DU, 30 Air Squats, 15 Push-ups
40 DU, 20 Air Squats, 10 Push-ups
20 DU, 10 Air Squats, 5 Push-ups

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WEEK OF JANUARY 7-13

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Nutrition Challenge Starts Mon. January 28th
Info Meeting for the challenge is Tues. Jan. 22nd @ 5:30pm
Sign ups for the challenge TODAY!!!
Sign up sheet is up at the gym.

ODIN Holiday “Luau”
This Saturday @ 7pm!!!

Tons of Food, Games, Prizes & lots of fun!
Please RSVP @ the Gym
Time for a fun adult night out!


MONDAY

Hang Power Clean

“DT”


TUESDAY

50/30 Bike
125 DU
2K Row
125 DU
50/30 Bike


WEDNESDAY

Front Squat

3 RNDS
10 C2B
10 FS
10 Burpee


THURSDAY

AMRAP 15
30 Abmat Sit Ups
3 Shuttle Sprints
10 D-Balls


FRIDAY

“Fight Gone Bad”


SATURDAY

AMRAP 30
Teams of 3
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans
30 Toes to Bar
30 Thrusters

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans
30 Toes to Bar
30 Thrusters

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpee
30 Hang Squat Cleans
30 Toes to Bar
30 Thrusters


SUNDAY

A- AMRAP 10
Meters on the Rower
*EMOM KBS- Increase KBS Reps by 1 each min.

Rest 5min.

B- 10min.
50ft. Yoke Carries

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WEEK OF DECEMBER 31 - JANUARY 6

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Holiday Hours

New Years Eve
9am Class
9am-Noon Open Gym

New Years Day- Closed

MONDAY

FRAN

2K Row


TUESDAY

CLOSED

HAPPY NEW YEAR!!!


WEDNESDAY

AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"


THURSDAY

Push Press

AMRAP 12:
2 DB Push Presses
2 Toes to Bar
2 Box Jump Overs
4 DB Push Presses
4 Toes to Bar
4 Box Jump Overs

*Increase by 2 rep per round.


FRIDAY

5 Rounds:
1 Minute Wallballs
1 Minute Kettlebell Swings
1 Minute Calorie Bike
1 Min. Rest


SATURDAY

AMRAP 5:
30/21 Calorie Row
21 Power Snatches
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches
Max Lateral Barbell Burpee


SUNDAY

On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike
25 Double Unders
5 D-Ball Bear Hug Squats

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WEEK OF DECEMBER 24-30

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HOLIDAY HOURS

Christmas Eve
9am Class- Wear your favorite holiday gear!
9am-12pm- Open Gym

Christmas Day
Closed


MONDAY

“12 Days of Christmas”


TUESDAY

CLOSED


WEDNESDAY

Back Squat

21-15-9
SA KB Snatch
Burpees


THURSDAY

AMRAP 15
27/18 Cal Bike
21 GHD
15 C2B
9 D-Ball Cleans Over Shoulder

REST 5min.

3 RNFT
10 Barbell Glute Bridge
15 Hip Ext.
Max Ring L-Hold


FRIDAY

3 RNFT
10 PCL
10 FS
10 PJ

3 RNDS
10 Power Snatch  115/80
20 Box Jump Over  24/20
30 WB  20/14


SATURDAY

1-2-3-4-5-6-7-8-9-10
T2B
10-9-8-7-6-5-4-3-2-1
DL


SUNDAY

Teams of 3
AMRAP 30
*Complete full Rnd then switch
4 SA DB HCL & Jerk (Right)
4 SA DB HCL & Jerk (Left)
10 Medball Cleans
12/8 Cal Bike


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WEEK OF DECEMBER 17-23

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Bring a Friend WOD this Thursday!

Holiday Hours
Christmas Eve
9am Class- Rock Your Favorite Holiday Gear :)
9am-12pm- Open Gym

Christmas Day
Closed

MONDAY

60 DU
30 Alt. DB Snatch
60 DU
30/21 Cal Row
60 DU
30 T2B
60 DU
30/21 Cal Row
60 DU
30 Alt. DB Snatch 


TUESDAY

Push Jerk

AMRAP 7
3 DL
3 HPCL
3 PJ
6 DL 
6 HPCL
6 PJ 
*Increase by 3 reps each round


WEDNESDAY

E4MO4M for 5 RNDS
9 Burpee BJO
12 Double DB Front Squats
15/12 Cal Bike


THURSDAY

Bring a Friend WOD!

AMRAP 20 - Partner

Partner A- Row For Cals

Partner B- 1 RND
7 SA DB Thruster - Right
7 SA DB Thruster- Left
50ft. Burpee Broad Jump
14 KBS
*Switch after full round is completed 


FRIDAY

3 RNDS
10 BMU
20 HSPU
30 GHD
40 WB


SATURDAY

Partner
AMRAP 18
Buy-In  60 Cal Bike
Into...
Partner A- D-Ball Bear Hug
Partner B- 1 RND
10 Medball Cleans
50ft. Walking Lunge
50ft. Sprint
*Switch after full round is complete


SUNDAY

Partner- Half Marathon Row :)

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WEEK OF DECEMBER 10-16

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“12 Days of ODIN” Holiday Challenge starts this Wednesday 12/12!!!!
Grab your score card from the gym and start knockin out those challenges! The more challenges you complete the more times your name is enter into our holiday prize drawings!!!

MONDAY

AMRAP 3
21 OHS
21 BOB
Max Cal Row
Rest 3min. 
Repeat 3 X


TUESDAY

AMRAP 15
30 DU
15 PCL
30 DU
15 T2B


WEDNESDAY

Teams of 3

AMRAP 7
Back Squat
Rest 3min.
AMRAP 7
Bench Press
Rest 3min.
AMRAP 7
Deadlift


THURSDAY

6 RNDS
21/15 Cal Bike
12 Burpees
Alt. RNDS of 100m Double KB Farmers Carry
&
100m OH Double KB Carry
CASH-OUT
50 Double KB Front Squats


FRIDAY

AMRAP 20
20 WB
20 Devil Press
20/14 Cal Row
20 DB Push press


SATURDAY

*Bring a friend WOD!!

Partner
50 Cal Row
50 T2B
50 S2OH
50 Box Jump
50 Burpees
50 Cal Row


SUNDAY

Buy-In
200ft. Yoke Carry

6 RNDS
10 DB Floor Press
15/12 Cal Bike
20 Abmat Sit Ups

Cash-Out
200ft. Yoke Carry

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WEEK OF DECEMBER 3-9

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Congrats to Ricky & Kim for rockin it at the Vector Games this weekend! So proud of you guys! Way to represent!

MONDAY

Clean Complex

AMRAP 12
3 RNDS Macho Man 
15 T2B


TUESDAY

AMRAP 4
35/25 Cal Bike
25 KBS
Max Shuttle Sprints
Rest 4min. 
Repeat for a total of 5 AMRAP


WEDNESDAY

0:00- 4:00
15-12-9
Front Squats 
Lat BOB

4:00-8:00
12-9-6
FS 
Lat BOB

8:00...
9-6-3
FS
Lat BOB


THURSDAY

AMRAP 15
5 St. Pull Ups
10 DL 155/105
15/12 Cal Bike

Core TABATA


FRIDAY

C & J Complex

30 C & J  
*EMOM 7 T2B


SATURDAY

Teams of 3

2 RNDS
200m Run- Together
100 Power Snatch
200m Run- Together
100 Box Jump Over
200m Run- Together
100 Thruster


SUNDAY

*Buy-In 3 RNDS
10 D-Ball Bear Hug Squats
50ft. D-Ball Carry
Then…
60 Slamballs
20 KB Walking Lunge
40 Slamballs
20 KB Walking Lunges
20 Slamballs
20 KB Walking Lunges
Then…
*Cash- Out 3 RNDS
10 D-Ball Bear Hug Squats
50ft. D-Ball Carry

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WEEK OF NOVEMBER 26- DECEMBER 2

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MONDAY

1,000m Row
50 Thrusters
30 Pull Ups


TUESDAY

E4MO4M
5 RNDS
12/9 Cal Bike
9 Bar Facing Burpees
6 Power Snatch


WEDNESDAY

Clean Complex

3 RNDS
30/21 Cal Row
30 KBS
30 Front Squat 


THURSDAY

AMRAP 20
2 Rope Climb
400m Run
10 DB Snatch


FRIDAY

Deadlift

AMRAP 15
60 DU
30 WB
15 DL


SATURDAY

800m Run
21 HPS  
21 BBJ  
400m Run
15 HPS
15 BBJ
200m Run
9 HPS
9 BBJ


SUNDAY

75/50 Cal Bike
20 Reverse Lunges
60/40 Cal Bike
10 D-Ball Up & Overs
45/30 Cal Bike
20 Reverse Lunges
30/20 Cal Bike
10 D-Ball Up & Overs
15/10 Cal Bike
20 Reverse Lunges

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WEEK OF NOVEMBER 19-25

Congrats to all our amazing athletes who competed in the Metcon Mash Up this past Saturday! Way to represent ODIN like rock stars!!

Holiday Week Hours

Thursday 11/23- Thanksgiving Day
8am-10am
*Doors open @ 7:30am. Warm up will be written on the board. We will be running heats every 15min. starting @ 8am. When you arrive get warmed up, grab a partner and hop in to the next open heat :)

Friday 11/24- Black Friday
8am Class
9am Class
8am-12pm OPEN GYM

MONDAY

AMRAP 5
Buy-In 100 DU
12 Power Snatch
4 Burpee Box Jump Over

REST 5min.
AMRAP 5
Buy-In 100 DU
8 PS
4 BBJO

REST 5
AMRAP 5
Buy-In 100 DU
4 PS
4 BBJO


TUESDAY

AMRAP 20
2 RMU
4 HSPU
8 KBS 


WEDNESDAY

AMRAP 25
Partner
200m Medball Run- 1 Ball Run Together
6 D-Ball Cleans 
100 Ft. D-Ball Bear Hug Carry
40/30 Cal Row


THURSDAY

“The Gobbler”
Partner WOD


FRIDAY

Partner
AMRAP 35
100 Cal Bike
C&J- Lift total of 12,000/8,000#
200 Cal Row


SATURDAY

AMRAP 18
Buy-In
5 RNDS
200m Run
10 OHS 95/65
Then into...
Max RNDS Cindy in remaining time.


SUNDAY

5 RNDS
1min. Stations
Burpee Box Jump Over
Battle Ropes
Double KB Front Rack Stationary Lunge
REST

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WEEK OF NOVEMBER 12-18

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MONDAY

Snatch

5 RNDS
Cal Row 21/15
10 Thruster


TUESDAY

21 HPCL
21 Lat. BOB
100 DU
15 HPCL
15 Lat. BOB
75 DU
9 HPCL
9 Lat. BOB
50 DU


WEDNESDAY

7 RNDS
On the 3:00
400m Run
12 T2B


THURSDAY

4 RNDS
15 D-Ball Bear Hug Squats
150ft. Walking Lunges
9 Strict HSPU


FRIDAY

Clean Complex

2 RNDS
3min. Max Cal Row
2min. Max Cal Bike
1min. Max Lat Burpees Over Plate


SATURDAY

Partner
0:00-10:00
Run 1mile
Max Rep C&J

10-13:00
REST

13-20:00
800m Run
Max Rep Power Snatch

20-23:00
REST

23-27:00
400m Run
Max Rep Thusters


SUNDAY

AMRAP 18
25 Russian KBS
25 Abmat Sit Ups
250m Row


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WEEK OF NOVEMBER 5-11

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MARK YOUR CALENDARS!

Fall Apparel Pre-Order Starts MONDAY!
Samples will be available to try on. Orders due by Friday Nov. 16th.

ODIN’s Friends-Giving!
Sunday Nov. 18th @ 3pm
Bring the whole family and a dish to share.
Enjoy Good Food & Great People!!

MONDAY

AMRAP 18
30 DU 
10 DB PCL
30 DU
10 DB HSCL 
30 DU
10 DB Push Press
30 DU
10 DB Reverse Lunge
30 DU
10 DB Thruster


TUESDAY

AMRAP 5
Buy-In  400m Run
21 C2B
21/15 Cal Bike

REST 5min.
AMRAP 5
Buy-In 400m RUn
15 T2B
15/10 Cal Bike

REST 5min.
AMRAP 5
Buy-In 400m RUn
9 Pull Ups
9/6 Bike


WEDNESDAY

OHS

800m Run
30 PCL
800m Run


THURSDAY

EMOM 30
Min. 1- 15/12 Cal Row
Min. 2- SA KB  3HCL + 3 FS + 3 S2O (Right Arm)
Min. 3- 15/12 Cal Row
Min. 4- SA KB  3HCL + 3 FS + 3 S2O (Left Arm)


FRIDAY

DL
AMRAP 7
Wallballs
*EMOM 5 DL


SATURDAY

In 22min. Complete….

A- 3 RNDS
30 Cal Bike
200m Medball Run
*Each person does 10cal Bike. Run together. 1 Medball.

Into...

B- Remaining time- 3 RM HCL - Power or Squat


SUNDAY

E2MO2M  21min.
0-2:00 - 10 Bench Press
2:00-4:00  -  10 GHD
4:00-6:00 -  20 Jumping Lunges

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WEEK OF OCTOBER 29 - NOVEMBER 4

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MONDAY

Back Squat

”JT”


TUESDAY

21-18-15-12-9
Wallballs
Pull Ups
Cal Row
200m Run


WEDNESDAY

AMRAP 5
Buy-In 35/25 Bike
12 DL
12 Lat BOB

Rest 5min.
AMRAP 5
Buy-In 25/18 Bike
9 DL
9 Lat BOB

Rest 5min.
AMRAP 5
Buy-In 18/13 Bike
6 DL
6 Lat BOB


THURSDAY

AMRAP 12
15 KBS
30 Abmat Sit Ups
45 Air Squats


FRIDAY

Squat Clean

3 RNDS
10 C&J
400m Run


SATURDAY

Teams of 3

50-40-30-20-10
Row
Burpee Box Jump Over

Directly Into....

50-40-30-20-10
T2B
Power Snatch


SUNDAY

3 RNDS
25 DL  
200m Run
25 WB
200m Run


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WEEK OF OCTOBER 22-28

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YOGA this Sunday @ 10:30am!

Register in TRIIB

MONDAY

“Dirty 30”


TUESDAY

Power Clean

AMRAP 3
9/6 Cal Bike
9 PCL

REST 3min.

AMRAP 3
9/6 Cal Bike
7 PCL

REST 3min.

AMRAP 3
9/6 Cal Bike
5 PCL


WEDNESDAY

Split Jerk

3 RNDS
600m Run
21 Hang Squat Snatch


THURSDAY

70/50 Cal Row
200ft. D-Ball Carry
50 V-Ups
200ft. D-Ball Carry
50 KBS  53/35
200ft. D-Ball Carry
70/50 Cal Row


FRIDAY

Front Squat

AMRAP 12
3 Thrusters
3 T2B
3 Cal Row
6 Thruster
6 T2B
*Increase by 3’s


SATURDAY

Mind Eraser
AMRAP 20
7 PCL
7 Burpee
200m Run


SUNDAY

Yoke Carry

EMOM 12
Min. 1- 10 KBS 70/53
Min. 2- Cal Bike
Min. 3- 10 DB Step Ups


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WEEK OF OCTOBER 15-21

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MONDAY

Snatch Complex

AMRAP 6
1 Strict T2B
1 Strict HSPU
*Increase by 1 rep each round.


TUESDAY

Gymnastics Skill Work

800m Run
21 PCL
400m Run
21 Burpee Box Jump Over


WEDNESDAY

5 RNDS
1min. Stations
Wallballs
DB Snatch
Row
Rest


THURSDAY

50 Cal Bike
25 D-Ball Cleans
40 Cal Bike
20 D-Ball Cleans
30 Cal Bike
15 D-Ball Cleans
20 Cal Bike
10 D-Ball Cleans
10 Cal Bike
5 D-Ball Cleans


FRIDAY

2K Row
150 DU
10 RNDS of Cindy


SATURDAY

Teams of 3
1200m Run
120 Cal Bike
90 HPS
75 OHS
60 Squat Snatch


SUNDAY

EMOM 30
Min. 1- 5 KB Curtis P
Min. 2- 5 Burpee Box Jump


BARBELL

Jerk
Front Squat

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WEEK OF OCTOBER 8-14

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MONDAY

Back Squat

FT
800m Run
40 C2B
30 Front Squat
20 Bar Facing Burpee


TUESDAY

30-20-10
HPCL
Cal Bike
Into…
10-20-30
Deadlift
Cal Row


WEDNESDAY

Push Press

AMRAP 12
2 Push Press
2 T2B
2 BJO


THURSDAY

3 RNDS
200m Farmers Carry
400m Run
500m Row


FRIDAY

Front Squat

AMRAP 14
1 Power Snatch
2 OHS
3 CL & J
40 DU


SATURDAY

1 Mile Run
10 RNDS
Beep Test
*7 Thrusters 75/555
7 Pull Ups
7 Burpees


SUNDAY

3 RNDS- Partner

50 Abmat Sits Ups
40 Cal Row
12 D-Ball Cleans


BARBELL

Snatch

Snatch Grip DL

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WEEK OF OCTOBER 1-7

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FLOATER WOD

3min. AMRAP
200ft. Atlas Stone Carry (Partner A)
200ft. Atlas Stone Carry (Partner B)
Max. Stones Ground to Over Shoulder

All teams will sign up for their Floater WOD time when they check-in Saturday morning.
Workout starts with partner A completing the 200ft. atlas stone carry while partner B rests. Once A has completed the carry, B will pick up the stone and complete the same 200ft. stone carry.
Once B completes their carry, teams will complete max reps of stones from ground to over shoulder as possible in the time remaining. Reps MUST BE I Go You Go.

RX Stone 135/95
Scaled Stone 95/65

Never worked with stones before? No worries! We will go over technique during the athlete briefing Saturday morning. There will be extra stones for you to play with before your heat time.

The Weather….
If it rains then this workout will change just slightly. It will still be outside but the carry portion will be changed. Stay tuned.

MONDAY

EMOM14
Snatch Complex

5 RNDS
7 BMU
7 DB Cluster


TUESDAY

Atlas Stones

4 RNDS
400m Run
12 KBS
9 Burpee Box Jump Over


WEDNESDAY

15-12-9
Unbroken Sets of C&J

Deadlift


THURSDAY

AMRAP 18
40/30 Cal Bike
30 Abmat Sit Ups
20 DB Box Step Over


FRIDAY

21-15-9
Double Hang KB Snatch
Double KB OHS
*200m Run Between each round.


SATURDAY

*No Classes Today.

Come on out to support all the athletes competing in the Battle of the Vikings!


SUNDAY

100 WB
*EMOM 2 Bear Complex


BARBELL

Clean Complex

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