Odyssey

3 Rounds

1 Min at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops Over the Dumbbell

Single Arm Push Presses

Burpees

Rest

*On the single arm work, alternate hands every 5 reps*

Odyssey Limited/No Equipment

3 Rounds

1 Min at Each:

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

General Warm-Up

Dumbbell/Backpack Facing Step Over and Back :30

1 Spiderman each leg + 2 Air Squats :30

Single Leg RDL’s (Bend over and touch your toes!) :30

Arm Circles Forward :15

Arm Circles Backward :15

Step Down and Step Up Plank Burpees :30

Dumbbell/Backpack Lateral Step Overs :30

3 Tempo Air Squats (:05 decent, :05 Pause)

Good Mornings (Bodyweight or Weighted) :30

Arm Hugs :15

Imaginary Dumbbell Strict Press :15

Jump Down and Jump Up Plank Burpees :30 

Class Specific Warm-Up

5 Dumbbell Goblet Squats

5 Dumbbell Push Press

5 Dumbbell Thrusters

5 Dumbbell Deadlifts each hand (not alternating)

5 Dumbbell Hang Power Cleans each hand (not alternating)

5 Dumbbell Power Cleans each hand (not alternating)

:30 Hops over Dumbbell (start slow, build speed)

5 Dumbbell Strict Press each arm

5 Dumbbell Push Press each arm

2 Step Down and Step-Up Burpees

2 Jump Down and Step-Up Burpees

2 Jump Down and Jump Up Burpees

Warm-Up Round:

Tabata Style (:20 on/:10 Transition)

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Dumbbell Push Press

Burpees

Limited/No Equipment Specific Warm-Up– 

5 Backpack Squats

5 Backpack Push Press

5 Backpack Thrusters

5 Backpack Deadlifts 

5 Backpack Hang Power Cleans

5 Backpack Power Cleans

:30 Hops over Backpack (start slow, build speed)

5 Backpack Strict Press

5 Backpack Push Press

6 Reverse Lunges

6 Backpack Reverse Lunges

Warm-Up Round:

Tabata Style (:20 on/:10 Transition)

Backpack Thrusters

Backpack Power Cleans

Hops over the Backpack

Backpack Push Press

Backpack Reverse Lunges

WOD Modifications

Thruster Modifications- Front Squats, Air Squats, Cossack Squat 

Power Clean Modification- Deadlift, Hang Power Clean

Hops Over Dumbbell Modifications- Step over the Dumbbell

Push Press Modifications- Strict Press, DB Floor Press, Bent over Rows

Burpee Modifications- Plank Burpees, Box/Bench/Couch Burpees, High Knees/Butt Kickers 

WOD Guidance:

Work for :45-:50 per movement (except for the burpees/reverse lunges, work for the full :60!) at a steady pace in Round 1. Try to match your numbers in Round 2, and then go for a high score Round 3!! 

Question of the Day

 What was the last thing you almost bought online but didn’t pull the trigger? (Do you regret not buying it? Did you make the right choice? Are you going back on Amazon right now to buy it?)