Category: Uncategorized

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

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