Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift
(Work Up to WOD Weight)

WOD:
Bowen (Time)
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
Female RX: 185#, 35#, 20″

Mobility:
Hamstrings

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (5 x 2 ) *Use 90% of your 1 RM for all sets.

WOD:
3 RFT
250 Meter Row
6 K2E
12 Snatch (65/45)
18 HRPUs

Mobility:
Shoulders

Buy Out:
3 Rounds
10 GHD Extensions
25 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Hang Power Clean (15 Minutes to Find Your 1 RM)

WOD:
30-20-10
Hang Power Clean
Shoulder to Overhead
*Increase weight each round
*Use 70%, 80%, and 90%
*Time Cap of 12 Minutes

Cool Down:
3 Rounds
20 Seconds Banded Shoulder Distraction (each side)
5 Over the Bar Burpees

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 )
*Use 70% of your 1 RM for all sets.

WOD:
15 Minute AMRAP
30 Air Squats
20 Kettlebell Swings (1.5/1)
10 Deadlifts (225/155)

Cool Down:
3 Rounds
10 Banded Good Mornings
100 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Handstand Work

WOD:
Happy 18th Birthday Coach Hunter
18 Minute AMRAP
8 Toes to Bar
3 Chest to Bar
8 HSPUs
3 Chest to Bar
8 Double Unders
3 Chest to Bar
*RX+: Bar Muscle Ups

Cool Down:
3 Rounds
Banded Achilles Stretches (20 Seconds Each Side)
10 Superman Holds (2 Second Holds)

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (1 x 1 x 1 x 1 x 1 x 1 )
*Start at 70% of your 1 RM.

WOD:
21-15-9
Back Squat (115/75)
Box Jumps (24/20)
*Start with a 400 meter run, then add a 300 between 21 and 15, then 200, then 100 at the end.

Cool Down:
3 Rounds
10 GHD Sit Ups
10 Second Banded Squat Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (4 x 3)
*Use 60% of your 1 RM for all sets.

WOD:
Randy
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
*Female RX of 55#

Cool Down:
3 Rounds
100 Meter Run
10 Banded Shoulder Pull Aparts

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (10 x 1)
*Use 90% of your 1 RM for all sets.

WOD:
7 Minute AMRAP
5 Shoulder Press (65/45)
5 Front Squats (65/45)
100 Meter Run

Cool Down:
Alternating Tabata Sets
*Tricep Roll
*Handstand Hold

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
Out and Back (RX/RX+)
10 Burpees/Burpee Pullovers
20 Box Jump Overs (24/20)(30/24)
30 Pull Ups/C2B
40 KB Swings (1.5/1)(2/1.5)
50 Wall Balls (20/14)(30/20)
40 KB Swings (1.5/1)(2/1.5)
30 Pull Ups/C2B
20 Box Jump Over (24/20)(30/24)
10 Burpees/Burpee Pullovers

Cool Down:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (5 x 2 )

*Use 75% of your 1 RM for all sets.

WOD:
10 Minute Time Cap
10 Split Jerks (95/65)
20 Double Unders
7 Split Jerks (115/75)
40 Double Unders
5 Split Jerks (135/95)
60 Double Unders

Cool Down:
2 Rounds
20 Second KB/BB Shoulder Stretch (each side)
25 Ab Mat Sit Ups