Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start lifting at 85% of 1 rep max and get AHAP. Lift on a 3 minute clock.

WOD: On a 2-minute clock:

25 front squats (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

20 push presses (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

15 thrusters (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

10 squat clean thrusters (115/75)(75/55)

Max-calorie row in the remaining time

Stimulus/Focus: Your score is the total number of calories accumulated, so complete the barbell reps as quickly as possible.

Cool Down: Alternating Tabata

Superman Holds (20 Seconds)

Hollowrock Holds (20 Seconds)

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 70% of 1 rep max and get AHAP. Lifts will be on a 2 minute clock.

WOD: Randy

For Time: 75 Power Snatches, (75/55) (55/35)

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.

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Stimulus/Focus: This WOD is a test of muscular endurance. The weight is light, and reps should be completed in large sets. Push hard to finish quickly!

Cool Down: 2 Rounds

100 Meter Run

125 Meter Row

250 Meter BIke Erg

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: Double-Unders

Stimulus/Focus: Spend 10 minutes working on being smooth and efficient while on the jump rope.

WOD: Annie

50-40-30-20-10

Double-unders

Sit-ups

Stimulus/Focus: This should be a fast burner of a wod. Work in large sets. Challenge yourself to go unbroken!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Clean

1 x 1

Stimulus/Focus: This is your chance to work on getting a new 1 rep max! Focus on bar path and acceleration past the knees. Fast hips and fast elbows! You’ll have 20 minutes to get AHAP.

WOD: Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

Stimulus/Focus: Push hard on this benchmark. Aim to go unbroken. There is no time cap, but strive for under 15 minutes.

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5

Stimulus/Focus: All sets should be performed at 75 – 80%. Lift on a 2-minute clock.

WOD: 20 Minute Alternating EMOM

Minute 1: Max Effort Pistols

Minute 2: Max Effort Knees to Elbow

Stimulus/Focus: Treat this as a skill day. Challenge yourself with scales that are difficult for you. Focus on good movement. Your score is your total number of reps.

Cool Down: 3 Rounds

100 Meter Run

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Push hard for the heavy single at the end! Start lifting at 70%. Lift on a 2 minute clock.

WOD: 18 Minute AMRAP

15 Floor Press (95/65)(65/45)

5 Wall Walks

Stimulus/Focus: Aim for 6 rounds. Floor press should be light and likely unbroken. Move steadily on the wall walks.

Cool Down: Tabata Sink Stretch

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