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: Deadlift (2 x 2 x 2 x 2 x 2 )

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

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Deadlifts (185/135)(135/95)
Wall Balls (20/14)(14/10)

Stimulus/Focus: These two movements together are very challenging. Try to go unbroken on all wall balls. Keep transitions quick.

Cool Down: 3 Rounds
5 Barbell Rollouts
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 5 x 5 x 5 )

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

WOD: Five 3-Minute Rounds
21 Double Unders
15 Push Press (95/65)(65/45)
9 Pull Ups

Stimulus/Focus: Strive to do this sprint as fast as possible. All work should be done unbroken. Aim to keep all five rounds as close to the same time as possible.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk and Pistol Progressions

WOD: 20 Minute AMRAP
5 Burpees
25′ Handstand Walk
10 Pistols
*Masters: 25′ Bear Crawl

Stimulus/Focus: This workout is designed to get you to work challenging skills while being cardiovascularly taxed. Push hard in the burpees and give all you can to practicing the two gymnastics movements.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 3 )

Use 85% for all sets. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
10 Floor Press (135/85)(95/55)
10 Barbell Curls (Naked Bar)

Stimulus/Focus: Just a good ‘ole bro’sesh workout! All work should be completed unbroken. When choosing weight it is ideal to have only one plate on each side. You’ll have to unload it for curls each time and load it back for floor press. Keep your transitions as quick as possible.

Cool Down: 5 Rounds
10 Skull Crushers
20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Review the Front Squat and Work Up to  Your Start Weight

WOD: Front Squat
5 x 3 x 1 x 3 x 5

*Start at 75%. Score will be total pounds lifted. In order to click RX, you must start at 75% of your most current 1 RM and you must successfully lift each set. A failed set does not count towards your weight and it cannot be reattempted. Lift on a 3-minute clock.

Then:

20 Minute GAFAP
100 Meter Run
1 Front Squat (135/95)(95/65)
*Run stays constant. Front squat increases by 1 each round.

Stimulus/Focus: This workout should tax the legs. Find a pace you can maintain on the run that allows you to pick up the bar rather quickly when you get back inside. Aim to go unbroken on the front squats. Your score will be the last complete round of front squats you do. If you are in the next round, give yourself 1 rep for the run and 1 rep for each squat you complete in that round.

Cool Down: Ab Mat Sit Ups: Calculate how many front squats you did in the workout and complete that number of 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: 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