Author: pwsadmin

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: Shoulder Press (5 x 4 x 3 x 2 x 1)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (No Time Cap)
5 Dumbbell Deadlifts (35/20)(20/15)
5 Dumbbell Hang Power Cleans (35/20)(20/15)
5 Dumbbell Front Squats (35/20)(20/15)
5 Dumbbell Shoulder Press (35/20)(20/15)
*Complex must be unbroken.
*RX+: 50/35
*Masters/Teens RX+: 35/20

Stimulus/Focus: This is a grip intensive workout. To click RX or RX+ it must be completed without breaking. Rest as needed to be able to hold onto the dumbbells for the entire 20 reps.

Cool Down: 3 Rounds
100 Meter Farmers Carry (Both DBs)
20 Russian Twists (with one DB if possible)

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Bowen

3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″

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.

To learn more about Bowen click here

Stimulus/Focus: Benchmark time! Set an awesome PR!

Female RX: 185 Deadlift, 35# KB, 20″ box

Masters RX: 185/135, 35/25, 24/20

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Hang Power Snatch (2 x 2 x 2 x 2 x 2)

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 7 Minute AMRAP
7 Hang Power Snatches (75/55)(55/35)
7 Slam Balls (30/20)(20/15)

Stimulus/Focus: A sprint. Just go! Aim for at least seven rounds.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 25 Minute AMRAP
1000 Meter Row
50 Wall Balls (20/14)(14/10)
40 Kettlebell Swings (1.5/1)(1/25#)
30 Bike Cals
20 GHD Sit Ups
10 Handstand Push Ups
*Masters: 10 Seated Dumbbell Presses (35/20)

Stimulus/Focus: This is a total body workout with some moderately challenging movements after being taxed cardiovascularly. Try to do big chunks of work.

Cool Down: 2 Rounds
10 Supermans (2-second hold)
200 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (6 x 6 x 6 x 6 x 6 x 6 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Overhead Squats (95/65)
25 Double Unders
200 Meter Run

Stimulus/Focus: This one will leave your legs, arms, and shoulders feeling some kind of way! Go unbroken if possible.

Cool Down: 50 Sit Ups

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: Clean (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute GAFAP
1 Clean (165/115)(115/75)
1 Kettlebell Swing (1.5/1)(1/25#)
1 Strict Push Up
*Add one rep to each movement each round.

Stimulus/Focus: This will be hard on the grip. The cleans will be in singles. Go unbroken on the KB swings. Your score will be the last complete round you did plus any extra reps. For example, if you got to the 7th of 9 strict push ups, your score would be 8 + 25. You got through the round of 8 and then got 9 cleans, 9 swings, and 7 push ups.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
10 Floor Press (135/95)(95/65)
20 Alternating Step Lunges
30 Ab Mat Sit Ups

Stimulus/Focus: This workout is a little bit of everything–chest, legs, midline. Aim to get 5 rounds.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 15 Minute AMRAP
3 Ring Muscle Ups (Masters RX-6 chest to bar pull ups)
30 Double Unders

Stimulus/Focus: This workout is designed to allow you to practice an advanced gymnastics movement while cardiovascularly fatigued.

Cool Down: ROMWOD