Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 80%, and get AHAP. Lifts will be on a 2 minute clock.

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.

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Stimulus/Focus: This should be a heavy and challenging workout. Pick appropriate scales.

Masters RX: (185/135); (35/25#); setp ups (24/20)

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Paused Front Squat

5 x 5

Stimulus/Focus: Hold a 3-second pause in the bottom of the position. Use 70% for all reps. Lift on a 2-minute clock.

WOD: 30-20-10 (15 Minute Cap)

Box Jumps (24/20)

Handstand Push Ups

RX+: (30/24) and strict HSPUs

Stimulus/Focus: Find a steady pace on the box jumps. Complete large sets of HSPUs.

Cool Down: 3 Rounds

5 Chest to Bar Pull Ups

10 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: 3-Position Power Clean

1 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Spend 10 minutes getting AHAP on one complex.

3-Position Power Clean: 10 x 1

Stimulus/Focus: Complete one complex EMOM for 10 minutes. Use 80% for all sets.

WOD: 10 RFT

5 Power Cleans (95/65)(65/45)

10 Wall Balls (20/14)(14/10)

*Top of every minute complete 3 burpees.

Stimulus/Focus: Complete work as quickly as possible. You will complete 3 burpees at the top of each minute (you will NOT start the workout with burpees). Complete the burpees as quickly as possible and jump back into where you left off with your work. The hard part is remembering what rep you were on while you are doing your three burpees! Your score will be your total time to complete all prescribed reps.

Cool Down: 50 Partner Wall Ball Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: Ring Push Ups and Ring Pull Ups

WOD: 30 Minute Partner AMRAP (You Go I Go)

5 Calorie Bike (Alternating Erg/Assault)

5 Ring Pull Ups

10 Double Unders

5 Ring Push Ups

Stimulus/Focus: One partner works, while one partner rests. No tag required. Partner can start as soon as the ring push ups are completed. Each time a person completes a round, mark it. The team’s score is the total number of rounds completed.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 1

Stimulus/Focus: Spend 20 minutes getting as heavy possible.

WOD: 15 Minute AMRAP

250/200 Meter Row

5 Overhead Squats (95/65)(65/45)

10 Toes to Bar

Stimulus/Focus: Push hard in each movement. Try to complete each set of work unbroken. Rest as needed between movements to allow this.

Cool Down: Tabata Superman Hold (20-Second Hold)

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder 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: 5 RFT (25 Minute Time Cap)

5 Dumbbell Shoulder Press (Standing)(35/20)(20/15)

5 Devils Press (35/20)(20/15)

1 Super Suicide

*Use two dumbbells in both movements.

Stimulus/Focus: Complete the dumbbell reps unbroken. Push hard on the suicide.

Cool Down: 3 Rounds

5 Ring Rows

10 Candlestick Raises

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: Snatch

1 x 1 x 1 x 1 x 1 x 1

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

WOD: 14 Minute EMOM

Minute 1: Max Effort Snatch (70% of 1 RM from today)

Minute 2: Max Effort Burpees over the Bar

Stimulus/Focus: Accumulate as many reps as possible in each minute. You will have one total rep count at the end as your score.

Cool Down: Alternating Tabata Twisted Cross

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

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 (20 Minute Cap)

21-18-15-12-9-6-3

Dumbbell Push Jerk (35/20)(20/15)

Pull Ups

*RX+: (50/35)(35/20) and Chest to Bars

Stimulus/Focus: Aim to complete each round of work in no more than 2 sets.

Cool Down: 3 Rounds

10 Alternating V-ups (Right Hand to Left Foot/Left Hand to Right Foot)

5 Ring Dips

Warm-Up: Coach’s Choice

Strength/Skill: Paused Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP. The pause will be 3 seconds in the bottom of the squat.

Paused Back Squat: 10 x 1

Stimulus/Focus: Complete one rep EMOM for 10 minutes. Use 90% for all lifts.

WOD: 4 RFT (16 Minute Cap)

400 Meter Run

10 Bodyweight Back Squats

*From the rack.

Stimulus/Focus: Push hard on the run. Complete the back squats in as few sets as you possibly can.

Cool Down: 3-5 Minutes on a Bike