Warm-Up: Coach’s Choice
Strength/Skill: Double-Unders
Stimulus/Focus: Spend 10 minutes working on being smooth and efficient while on the jump rope.
WOD: Annie
50-40-30-20-10
Double-unders
Sit-ups
Stimulus/Focus: This should be a fast burner of a wod. Work in large sets. Challenge yourself to go unbroken!
Cool Down: ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Clean
1 x 1
Stimulus/Focus: This is your chance to work on getting a new 1 rep max! Focus on bar path and acceleration past the knees. Fast hips and fast elbows! You’ll have 20 minutes to get AHAP.
WOD: Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Stimulus/Focus: Push hard on this benchmark. Aim to go unbroken. There is no time cap, but strive for under 15 minutes.
Cool Down: Athlete’s Choice
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5
Stimulus/Focus: All sets should be performed at 75 – 80%. Lift on a 2-minute clock.
WOD: 20 Minute Alternating EMOM
Minute 1: Max Effort Pistols
Minute 2: Max Effort Knees to Elbow
Stimulus/Focus: Treat this as a skill day. Challenge yourself with scales that are difficult for you. Focus on good movement. Your score is your total number of reps.
Cool Down: 3 Rounds
100 Meter Run
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Push hard for the heavy single at the end! Start lifting at 70%. Lift on a 2 minute clock.
WOD: 18 Minute AMRAP
15 Floor Press (95/65)(65/45)
5 Wall Walks
Stimulus/Focus: Aim for 6 rounds. Floor press should be light and likely unbroken. Move steadily on the wall walks.
Cool Down: Tabata Sink Stretch
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 80%, and get AHAP. Lifts will be on a 2 minute clock.
WOD: Bowen
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
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Stimulus/Focus: This should be a heavy and challenging workout. Pick appropriate scales.
Masters RX: (185/135); (35/25#); setp ups (24/20)
Cool Down: Athlete’s Choice
Warm-Up: Coach’s Choice
Strength/Skill: Paused Front Squat
5 x 5
Stimulus/Focus: Hold a 3-second pause in the bottom of the position. Use 70% for all reps. Lift on a 2-minute clock.
WOD: 30-20-10 (15 Minute Cap)
Box Jumps (24/20)
Handstand Push Ups
RX+: (30/24) and strict HSPUs
Stimulus/Focus: Find a steady pace on the box jumps. Complete large sets of HSPUs.
Cool Down: 3 Rounds
5 Chest to Bar Pull Ups
10 V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: 3-Position Power Clean
1 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Spend 10 minutes getting AHAP on one complex.
3-Position Power Clean: 10 x 1
Stimulus/Focus: Complete one complex EMOM for 10 minutes. Use 80% for all sets.
WOD: 10 RFT
5 Power Cleans (95/65)(65/45)
10 Wall Balls (20/14)(14/10)
*Top of every minute complete 3 burpees.
Stimulus/Focus: Complete work as quickly as possible. You will complete 3 burpees at the top of each minute (you will NOT start the workout with burpees). Complete the burpees as quickly as possible and jump back into where you left off with your work. The hard part is remembering what rep you were on while you are doing your three burpees! Your score will be your total time to complete all prescribed reps.
Cool Down: 50 Partner Wall Ball Sit Ups
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work: Ring Push Ups and Ring Pull Ups
WOD: 30 Minute Partner AMRAP (You Go I Go)
5 Calorie Bike (Alternating Erg/Assault)
5 Ring Pull Ups
10 Double Unders
5 Ring Push Ups
Stimulus/Focus: One partner works, while one partner rests. No tag required. Partner can start as soon as the ring push ups are completed. Each time a person completes a round, mark it. The team’s score is the total number of rounds completed.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 20 minutes getting as heavy possible.
WOD: 15 Minute AMRAP
250/200 Meter Row
5 Overhead Squats (95/65)(65/45)
10 Toes to Bar
Stimulus/Focus: Push hard in each movement. Try to complete each set of work unbroken. Rest as needed between movements to allow this.
Cool Down: Tabata Superman Hold (20-Second Hold)
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (25 Minute Time Cap)
5 Dumbbell Shoulder Press (Standing)(35/20)(20/15)
5 Devils Press (35/20)(20/15)
1 Super Suicide
*Use two dumbbells in both movements.
Stimulus/Focus: Complete the dumbbell reps unbroken. Push hard on the suicide.
Cool Down: 3 Rounds
5 Ring Rows
10 Candlestick Raises
