Warm up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Rounds for Time (15 Minute Cap)
10 Kettlebell Swings (1.5/1)(1/25#)
10 Toes to Bar
Stimulus/Focus: Aim to do all your work unbroken. Break toes to bar into two sets if needed. This workout will be challenging on your grip.
Cool Down: 3 Rounds
10 Goblet Squats
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
Snatch
10 x 1
Stimulus/Focus: Use 85% of your heaviest from today. Complete one snatch EMOM for 10 minutes.
WOD: For Time (20 Minute Cap)
10 Chest to Bars
20 Burpees
30 Air Squats
40 Ab Mat Sit Ups
50 Shuttle Runs
40 Ab Mat Sit Ups
30 Air Squats
20 Burpees
10 Chest to Bars
Stimulus/Focus: Have fun with this out and back. There is nothing advanced about it. Focus on good movement.
Cool Down: 3 Rounds
15 GHD Extensions
12/10 Calorie Bike
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: Arrive at 0900 to get set up and warmed up if you would like to do this Hero WOD. Be ready to go at 0915!
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.
click here
Stimulus/Focus: Honor this local fallen hero whom our very own CFB firefighters actually knew. Join us at our normal Saturday Hero WOD time and be ready to start at 9:15am if you would like to take on this workout!
Warm up: Coach’s Choice
Strength/Skill: Power Clean
3 x 3 x 3 x 2 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. These will all be drop and go singles.
WOD: 20 Minute EMOM
Min 1: Max Calorie Row
Min 2: Max Wall Balls (20/14)(14/10)
Min 3: Max Power Cleans (115/75)(75/55)
Min 4: Max Knees to Elbow
Stimulus/Focus: You’ll go through each movement 5 times. You will have one total rep count score. There is no built in rest, so take your breaks as you transition.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Rope Climb
Stimulus/Focus: Refine the skill for the workout.
WOD: 10 Minute AMRAP
10 Push Ups
1 Rope Climb
*Rest 2 Minutes Before Next AMARP*
10 Minute AMRAP
10 Air Squats
1 Rope Climb
*Rest 2 Minutes Before Next AMARP*
10 Minute AMRAP
10 Ab Mat Sit Ups
1 Rope Climb
Cool Down: Tabata Ring Rows or Pull Ups
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 Time Cap)
21-18-15-12-9-6-3
Alternating Single Arm Devils Press (50/35)(35/20)
Weighted Box Step Ups (50/35)(35/20)
*One dumbbell for both movements.
*May hold dumbbell however you would like on the step ups.
*20″ box for all athletes.
Stimulus/Focus: This will be a grind. Just find a steady pace and keep moving.
Cool Down: 400 Meter Dumbbell Carry
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (24 Minute Cap)
400m Run
50 Double Unders
25 Deadlifts (135/95)(95/65)
Stimulus/Focus: Push hard on the run. Try to do your work in no more than 2 sets for each movement.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for one rep on each side.
Back Rack Lunge
10 x 1
Stimulus/Focus: Use 90% of your heaviest from today and complete a rep on each side every minute on the minute for 10 minutes.
WOD: 10 Minute AMRAP
10 Left Arm Hang Snatches (1.5/1)(1/25#)
10 Left Arm Overhead Alternating Lunges (1.5/1)(1/25#)
10 Right Arm Hang Snatches (1.5/1)(1/25#)
10 Right Arm Overhead Alternating Lunges (1.5/1)(1/25#)
Stimulus/Focus: Try to do all the work on one side without putting the kettlebell down, but if needed break after the 9th hang snatch. Then, complete the 10th and go right into the lunges. Aim for 5 rounds.
Cool Down: Tabata Handstand Holds
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!
