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

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
-12 Barbell Power Snatch (Ground to overhead)

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

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

Goal: 3:00-4:30 (For Each Round)

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 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:

10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
-12 Barbell Hang Power Clean
-8 Bar Facing Burpee

Suggestions
Men: 95#
Women: 65#

Goal: 7-10 Rounds

Coaches Notes
We have two FULL BODY movements to push our fitness!

Keep in mind that the power cleans are from the hang position, so choose a weight you can hang onto for at least 2-3 sets of 4-6 reps.

Since the burpees are object facing, we encourage you to be efficient with your transitions by staying low over your weight and minimize unecessary feet shuffling. The 8 burpees can be done unbroken with a moderate pace.

We are aiming for 1 complete round roughly every 1:00-1:25.
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 “9/11 MEMORIAL WOD”

In loving memory of our 343 fallen brothers and sisters who made the ultimate sacrifice on 9/11/2001. 21 Years Ago. May their memory live on in our hearts and in our works. Rest easy, we have the watch.

For Time: 343 Burpees

This is a hero workout. It should be done in full PPE. Since the department so graciously took away our ability to PT in SCBA’s, my recommendation is to load up a weight vest with about 35 lbs. and wear that. Break up the burpees as needed to complete all 343.

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:

#12: RUN/SQUAT/CARRY
-1 Mile Run Rest
-3 Minutes
-100 Barbell Back Squats
-Rest 3 Minutes
-800 Meter Suitcase Carry

Level 1 Requirements

Back Squats: Men: 75# Women: 55#

Farmer Carry: Men: Single 40# DB Women: Single 25# DB

Level 1 Customizations Allowed
1 MILE RUN:
Men: Row 2000 Meters / Bike 120 Cals Women: Row 2000 Meters / Bike 88 Cals
BACK SQUAT: Dumbbell Squat (Men: 35-40# DBs / Women: 25# DBs) Score: Mile Run Time
Score: 100 Squat Time
Score: 800 Meter Carry Time
Scores to Pass Level 1
Mile Run: Under 11 Minutes
100 Squats: Under 9 Minutes
800 Meter Carry: Under 9 Minutes

Coaches Notes
This one is TRICKY! You need to have all 3 scores hit the mark for the level in order to “pass it”. This means you will want to push each section, but keep in mind the other sections as well!

If you have access to a super accurate way to measure your run – like a track – that would be ideal. We are looking specifically for a run on this one, but if you need to test it with a rower or bike – we aren’t going to stop you from playing. Row would be 2,000 meters. Assault Bike: 120 Calories (M) / 88 Calories (W).

For the squats, you may choose between dumbbells or a barbell. If using a barbell, it can be taken from the rack or the ground. Keep in mind, the dumbbell option will have a much bigger impact on your grip than the barbell version – when going to do the farmer carry.

For this level, you will only need to carry one dumbbell for the farmer carry portion. Switch hands whenever needed. This can be a walk, jog, shuffle – whatever you have to do to cover 800 meters!
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 “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#

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
-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 3 Minutes for 18 Minutes
-7 Barbell Deadlift
-200 Meter Run
-7 Barbell Deadlift

Men: 135-225# Women: 85-155#

Coaches Notes
We’re moving fast here! Let’s start with this: We encourage you to do all your deadlifts UNBROKEN.

This workout will feel very different when you commit to a weight that challenges you to go unbroken. Take deep, large breaths at the top of each deadlift, engaging a strongly braced core, and load the backside muscles to power through these.

Hit the runs hard, keeping them under 1:00, and earn that 1 minute rest. By the end of this, we want you feeling strong and out of breath!
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 “JOTUNHEIM”

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

Suggestions:

Men: 40# DBs | 20-24” box Women: 25# DBs | 16-20” box

Coaches Notes
Ouch! Sorry about your grip, guys.

Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Alternating means it’s 5 reps per leg.

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
-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:

10 Rounds
-5 Deficit Push Up
-10 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB | 4″ Deficit Women: 25-35# KB/DB | 2″ Deficit

Goal: 8-13 Minutes

Coaches Notes
This one is just a steady grind. You get to dictate the pace, but here are a couple of things to consider:

The purpose of the deficit is to explore the end range at the bottom of your push up. 5 reps should be manageable to complete unbroken in 10-15 seconds.

Overhead swings are a large range movement, so focus on using your strong backside muscles (mainly glutes and hamstrings) to drive the weight upwards. Aim for 10 unbroken reps in 30-45 seconds.

CLICK FOR SCALING OPTIONS