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

On a 10 Minute Clock:
-800 Meter Run/ OR Row
Then with remaining time:
AMRAP (As Many Rounds and Reps as Possible)
-10 Dumbbell Push Press
-10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

Suggestions
Men: 40-50# DBs Women: 25-35# DBs

Goal:
Goal 1: 4:00 – 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it’s going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes – do extra challenge today!

The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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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:

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)
-15 Double Unders / 30 Single Unders
-7 Dumbbell Deadlift
-5 Dumbbell Hang Power Clean

Suggestions
Men: 40# DBs Women: 25# DBs

**Don’t be afraid of using heavier dumbbells or even kettlebells for this one!

Goal: Challenge yourself with loading and reps – but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/ or single under should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

7 Deadlifts is not a high number, they should be unbroken but you don’t have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 7th deadlift. Toward the end, if you need to break, break after the 6th deadlift. Then, perform your 7th rep to get into position for the hang power cleans.

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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: For Time

Part 1:
-5 Kipping Pull Up
-5 Dumbbell Thruster
-10 Kipping Pull Up
-10 Dumbbell Thruster
-15 Kipping Pull Up
-15 Dumbbell Thruster
-10 Kipping Pull Up
-10 Dumbbell Thruster
-5 Kipping Pull Up
-5 Dumbbell Thruster
Rest 3 Minutes Before Part 2

Part 2:
-20 Kipping Pull Up
-20 Dumbbell Thruster

*Strict Pull Up Option
(Part 1): 3-6-9-6-3
(Part 2): 12 Strict Pull Ups

Suggestions
Men: 40# DBs Women: 25# DBs

Goal: Part 1: 3-8 Minutes Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don’t try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don’t go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don’t actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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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 “FREYA”

Every 5 Minutes for 20 Minutes
(4 Total Rounds)
-16 Kipping Pull Up
-400 Meter Run/ OR Row
-12 Double Dumbbell Power Snatch

*Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Coaches Notes
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each 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: For Time

3 Rounds
-30 Dumbbell Farmer Step Up
-30 Burpee

Suggestions
Men: 40# DBs / 20-24″ Step Up Women: 25# DBs / 16-20″ Step Up

Could also replace the Dumbbell Farmer Step Up with:
30 Barbell Back Rack Step Up

Goal: 11 – 16 Minutes

Coaches Notes
We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

Choose a weight on the step ups that you can complete 30 reps in 1-3 sets the whole way. These should take 1:30-2:30 to complete each time.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)

*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 “UTGARDA- LOKI”

Part 1 – 7 Min AMRAP
(As Many Rounds and Reps As Possible in 7 Minutes)
-6 Push Up + Pull Across
-6 Barbell Hang Squat Clean
Rest 3 Minutes before Part 2

Part 2
Repeat your Score from Part 1 for time.
Suggestions

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

Goal: (Part 1) 8-12 Rounds
Goal: (Part 2) 6:30-7:30

Coaches Notes
So, the way this one works is – if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round – you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2. Don’t sandbag the first part knowing that you have to repeat it! To hit the goal, you’ll need to finish a round every 0:45-1:00. That doesn’t mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that’ll be tough for you, customize to knee push-ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-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/ or Row
-30 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: 15-22 Minutes

Coaches Notes
To finish within the goal range, you’ll need to maintain a pace of roughly 3:00-4:20 per round. The run should take 2:00-2:30 each time. Choose a weight and style on the kettlebell swings that allows you to complete them 30 reps in 1:00-1:40 and in 1-3 sets the whole way. The last couple rounds of this workout are going to be where the challenge lies. Make sure you don’t come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on to that same intensity/pace for the full 5 rounds, meaning you are not slowing down.

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)

*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 “Jotunheim”

6 Rounds
-10 Dumbbell Farmer Step Up
-10 Devil Press
-10 Dumbbell Farmer Step Up
Rest 1 minute between rounds

Suggestions
Men: 40# DBs | 20-24″ Women: 25# DBs | 16-20″

Goal: 2:30-3:30

Coaches Notes
Ouch! Sorry about your grip, guys. It’s OK if coming out hot causes your times to drop off a little – that’s to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 – 2:00 so choose your weight and pace accordingly.

CLICK FOR SCALING OPTIONS

Warm Up

3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-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

Pull Up/Push Up/Squat Test (Bodyweight Stamina)
1 Round
-25 Kipping Pull Up
-50 Push Up
-100 Air Squat
Strict Pull Up Option: 15 per round

Level 1 Customizations Allowed:
PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 1: Under 11 Minutes

Coaches Notes
If you are using a customization for pull ups and/or push ups on this one – make sure you choose something that is challenging! Remember – the goal of the diagnostics isn’t to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! Consider the squats will take you anywhere from 3-5 minutes, which means you will have somewhere between 6-8 minutes for the pull ups and push ups.

Since this is a test – you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don’t go to failure!

CLICK FOR SCALING OPTIONS