Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills

WOD: Jennifer

Complete as many rounds and reps as possible in 26 minutes of:

10 pull-ups

15 kettlebell swings

20 box jumps

F: 35-lb kettlebell, 20-inch box

M: 53-lb kettlebell, 24-inch box

Masters: 1/25# KB; Step Ups

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013

Stimulus/Focus: This is a benchmark workout. Push hard and see what you can do! Aim for 8-10 rounds.

Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from WOD

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

3 Burpee Box Step Overs (Bodyweight)

3 Dumbbell Deadlifts (50/35)(35/20)

6/6, 9/9, 12/12 . . .

Stimulus/Focus: Find a steady pace and just keep moving. Increase both movements by 3 reps each round.

Cool Down: Tabata Plank Knees to Elbow

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

25-20-15-10-5

Back Squats (135/95)(95/65)

5-4-3-2-1

Wall Walks

Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more than 2 or 3 sets. Find a steady pace on the wall walks.

Cool Down: 3 Rounds

20 Barbell Hops

5 Barbell Rollouts

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time of each round.

Three Rounds (4 Minutes Work/2 Minutes Rest)

4 Minute AMRAP

24 Seated Shoulder Presses (35/20)(20/15)

24 Ab Mat Sit Ups

Max Effort Shuttle Runs (25’=1 Rep)

Cool Down: Tabata Superman Holds

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: 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