Month: January 2020

Berserker challenge
Week 4

“FENRIR”

Fenrir is a monstrous wolf in Norse mythology. Fenrir, together with Hel and the World Serpent is a child of Loki and giantess Angrboða. Due to the gods knowledge of prophecies foretelling great trouble from Fenrir and his rapid growth, the gods bound him, and as a result Fenrir bit off the right hand of the god Týr.

5 rounds for time:

100ft forward sandbag drag 70/50
10 chest to bar pull ups
20 box jumps 24/20

Note: A forward sandbag drag is basically a bear crawl while pulling a sandbag at the same time

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
Tabata zeus rope double unders

Weightlifting
Hip cleans 5×5

Gymnastics
Practice handstand walk 10min

Core
10 around the world

Maintenance/mobility
ROMWOD

Berserker challenge
Week 4

“GUNGNIR”

Gungnir (Old Norse Gungnir, “Swaying;”[1] pronounced “GUNG-neer”) is the name of the mighty spear that belongs to the god Odin.

5 rounds for time:

6 squat snatch @60% of 1RM
6 ring muscle ups

Note: Scale as needed. Bar muscle ups, chest to bar pull ups, pull ups, low ring muscle ups are all good options. Do it to the best of your ability

Pyro weightlifting
“FORGED BY FIRE” W4D2

Primer
Snatch drop
3-3-3-3-3

Note: Light and snappy

Barbell cycling
Power snatch waves
10-8-6-4-2

Note: Build up

Back squats
3-3-3-3-3

Note: Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabara burpees

Gymnastics
Ring bottom support swings 3×8

Core
Plank
Side plank
1min each

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 4

“HIMINBJORG”

HIMINBJORG Cliffs of Heaven, Heaven Mountain The eighth great hall, or palace, in Asgard, kingdom of the aesir god. Himinbjorg is the home of the god Heimdall. The palace stands near Bifrost, the rainbow bridge between heaven and Earth. From his vantage point overlooking this passage between the three worlds of the universe, Heimdall carries out his duty to watch over the lives of the other gods

For time:

Memorial stairs 10x

**Wear a weight vest or a loaded backpack 20/14**

“KOBE”

13min AMRAP

8 thrusters 95/65
24 box jumps 24/20

In memory of Kobe Bryant, Gigi Bryant and others who tragically died on January 26th, 2019. The 8 and 24 represent the numbers Kobe wore during his career. The 13 mins is in honor of his daughter, Gigi Bryant and other children lost in the crash. Bryant set the bar for consistency and work ethic for a generation of people. An amazing athlete and father in his own time and legend in passing.

“Great things come from hard work and perseverance. No excuses.” -Kobe Bryant

Health
Thrusters 75/55
Box jumps or step ups 24/20

BURN

Tabata air bike cals
Tabata medball cleans 20/14
Tabata push ups
Tabata abmat situps

Score is total reps for all the tabatas combined

Accessory work
Shoulders of steel
Arnold press 3×8

Weightlifting
30 PVC pipe hip snatch

Core
3 sets
10 GHD situps
10 weighted hip extensions

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 4

“LOKI”

Loki is in some sources the son of Fárbauti and Laufey, and the brother of Helblindi and Býleistr. By the jötunn Angrboða, Loki is the father of Hel, the wolf Fenrir, and the world serpent Jörmungandr. Loki sometimes assists the gods and sometimes behaves in a malicious manner towards them. Loki is a shape shifter and in separate incidents he appears in the form of a salmon, a mare, a fly, and possibly an elderly woman named Þökk. Loki’s positive relations with the gods end with his role in engineering the death of the god Baldr and Loki is eventually bound by Váli with the entrails of one of his sons

For time:

150/120 cals bike
50 handstand push ups
150/120 cals row
50 squat jumps
1600m run
100ft walking lunges 50/35

Pyro weightlifting
“FORGED BY FIRE” W4D1

Primer
Split jerk press
3-3-3-3-3

Note: Fixed weight or build up

Clean waves
5-5-4-4-3-3-2-2-1-1

Note: Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabata zeus rope double unders

Weightlifting
Pendlay row 5×5

Gymnastics
5min handstand walk practice

Core
Hanging L-sit hold 1min

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 3

“ODIN”

Odin (Old Norse: Óðinn) is the god of wisdom, poetry, death, divination, and magic. Son of Bor and the giantess (jötunn) Bestla, Odin is the chief of the Æsir and the king of Asgard. He is married to the goddess Frigg, and is the father of the gods Thor, Baldr, Höðr, Víðarr, and Váli.

Known as the All-Father, Odin is often accompanied by two ravens, Huginn and Muninn, along with the wolves Geri and Freki; the god rides into battle atop an eight-legged steed, Sleipnir, and wields the mighty spear Gungnir, which was fashioned for him by the dwarves known as the Sons of Ivaldi and is said to never miss its target.

A defining feature of Odin is his being one-eyed, a result of him having sacrificed an eye to drink from the Well of Urðr, which granted him an incomprehensible amount of knowledge of the universe. Odin himself often receives counsel from the severed head of the being Mímir, which recites secret knowledge to him. Half of the souls of those slain in battle will be guided by the Valkyries, battle maidens, to Valhalla

For time:

100 back squats @50% of 1RM

**Every time you rack the bar or drop it, perform 15 hand release push ups**

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
100 zeus rope double unders

Weightlifting
Split jerk press 5×5

Gymnastics
20 false grip chest to rings pull ups

Core
5 sets
15 GHD sit ups
15 hip extensions

Maintenance/mobility
ROMWOD