Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Practice
WOD: 30 Minute Partner You Go I Go Workout
5 Ring Rows
10 Alternating Lunges
15 Ab Mat Sit Ups
1 Handstand Walk (25″)
Stimulus/Focus: One partner goes through the entire round, while one partner rests. Mark the board after each person completes the work. Handstand walk must be completed during the time cap to count as a round.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
WOD: 18 Minute Time Cap
9-15-21
Pull Ups
Thrusters (95/65)(65/45)
*Use any remaining time for strength.
Stimulus/Focus: The increasing rep scheme will challenge you mentally. Complete the 9 unbroken. Split the 15 in 2 sets and the 21 in 3. Take short breaks. Rest if possible before going into strength.
Strength/Skill: Thruster
1 x 1
Stimulus/Focus: After completing the workout, spend the rest of the time allotted to finding a 1 rep max thruster from the floor. Aim for a heavy lift every 2-3 minutes of the time you have left if possible.
Cool Down: Tabata Plank Toe Touches
Warm-Up: Coach’s Choice
Strength/Skill: Floor 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: Three Rounds (5 Minutes Work/3 Minutes Rest)
10 Floor Press
5 Strict Push Ups
*Round 1: (95/65)(65/45)
*Round 2: (115/75)(75/55)
*Round 3: (135/95)(95/65)
Stimulus/Focus: Each 5 minute round is an ARMAP. There are 3 minutes to rest in between each round. The barbell gets heavier each round. You’ll have 3 separate scores. This workout will be extremely challenging with the similar movements. Anticipate hitting muscle failure.
Cool Down: Tabata Weighted (Single-Arm) Sit Ups
Warm-Up: Coach’s Choice
Strength/Skill: Review the movements and build up to your weights.
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.
Stimulus/Focus: Hero WOD! But not just any hero-Bowen is one that our Belmont firefighters had a connection with. Come honor his memory today!
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
5 x 5
Stimulus/Focus: Use 60% for all sets. Work on barbell cycling. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
18-15-12-15-18
Power Clean (95/65)(65/45)
Handstand Push Ups
*Masters: Seated Dumbbell Presses (20/15)
*RX+: (135/95)(95/65) and Strict HSPUs (Masters: HSPUs)
Stimulus/Focus: A pull and a push. The out and back rep scheme will be challenging. Think about the power cleans in singles and small sets on the HSPUs to avoid failure.
Cool Down: 3 Rounds
10 Toes to Ring
5 Bike Calories
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Rope Climbs: 10 Minute Skill Practice
WOD: For Time (30 Minute Time Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Ab Mat Sit Ups
5-4-3-2-1
Rope Climbs
Stimulus/Focus: Find a steady pace and just keep moving!
Cool Down: 3 Rounds
5 Push Ups
10 Air Squats
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
10 Deadlifts (135/95)(95/65)
10 Box Jumps (24/20)
*Masters can step up. Everyone must step down.
10 Wall Balls (20/14)(14/10)
Stimulus/Focus: Complete each movement unbroken. Aim for 7 rounds.
Cool Down: Tabata Wall Ball Box Step Ups
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: -21-15-9- (16 Minute Time Cap)
Dumbbell Push Jerk (35/20)(20/15)
Pull Ups
*Run at each (-) for a total of 1600 meters.
*RX+: (50/35)(35/20) and Chest to Bar
Stimulus/Focus: This should be light and fast. Push for big sets on both movements.
Cool Down: 3 Rounds
20 Standing Oblique Twists with One Dumbbell
20 Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Five 2.5 Minute Rounds
Round 1:
20 Front Squats (95/65)(65/45)
12 Burpees
Round 2:
16 Front Squats (135/95)(95/65)
12 Burpees
Round 3:
12 Front Squats (185/125)(125/85)
12 Burpees
Round 4:
8 Front Squats (205/135)(135/95)
12 Burpees
Round 5:
4 Front Squats (225/145)(145/100)
12 Burpees
Stimulus/Focus: Complete each round as quickly as possible to give yourself the most time to rest before starting again. The bar should start light and get progressively heavier. You’ll have 5 separate scores.
Cool Down: Tabata Russian Twists
