Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk and Pistol Progressions
WOD: 20 Minute AMRAP
5 Burpees
25′ Handstand Walk
10 Pistols
*Masters: 25′ Bear Crawl
Stimulus/Focus: This workout is designed to get you to work challenging skills while being cardiovascularly taxed. Push hard in the burpees and give all you can to practicing the two gymnastics movements.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 3 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Floor Press (135/85)(95/55)
10 Barbell Curls (Naked Bar)
Stimulus/Focus: Just a good ‘ole bro’sesh workout! All work should be completed unbroken. When choosing weight it is ideal to have only one plate on each side. You’ll have to unload it for curls each time and load it back for floor press. Keep your transitions as quick as possible.
Cool Down: 5 Rounds
10 Skull Crushers
20 Russian Twists
Warm-up: Coach’s Choice
Strength/Skill: Review the Front Squat and Work Up to Your Start Weight
WOD: Front Squat
5 x 3 x 1 x 3 x 5
*Start at 75%. Score will be total pounds lifted. In order to click RX, you must start at 75% of your most current 1 RM and you must successfully lift each set. A failed set does not count towards your weight and it cannot be reattempted. Lift on a 3-minute clock.
Then:
20 Minute GAFAP
100 Meter Run
1 Front Squat (135/95)(95/65)
*Run stays constant. Front squat increases by 1 each round.
Stimulus/Focus: This workout should tax the legs. Find a pace you can maintain on the run that allows you to pick up the bar rather quickly when you get back inside. Aim to go unbroken on the front squats. Your score will be the last complete round of front squats you do. If you are in the next round, give yourself 1 rep for the run and 1 rep for each squat you complete in that round.
Cool Down: Ab Mat Sit Ups: Calculate how many front squats you did in the workout and complete that number of sit ups.
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: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (No Time Cap)
5 Dumbbell Deadlifts (35/20)(20/15)
5 Dumbbell Hang Power Cleans (35/20)(20/15)
5 Dumbbell Front Squats (35/20)(20/15)
5 Dumbbell Shoulder Press (35/20)(20/15)
*Complex must be unbroken.
*RX+: 50/35
*Masters/Teens RX+: 35/20
Stimulus/Focus: This is a grip intensive workout. To click RX or RX+ it must be completed without breaking. Rest as needed to be able to hold onto the dumbbells for the entire 20 reps.
Cool Down: 3 Rounds
100 Meter Farmers Carry (Both DBs)
20 Russian Twists (with one DB if possible)
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Bowen
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
Stimulus/Focus: Benchmark time! Set an awesome PR!
Female RX: 185 Deadlift, 35# KB, 20″ box
Masters RX: 185/135, 35/25, 24/20
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Snatch (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 7 Minute AMRAP
7 Hang Power Snatches (75/55)(55/35)
7 Slam Balls (30/20)(20/15)
Stimulus/Focus: A sprint. Just go! Aim for at least seven rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 25 Minute AMRAP
1000 Meter Row
50 Wall Balls (20/14)(14/10)
40 Kettlebell Swings (1.5/1)(1/25#)
30 Bike Cals
20 GHD Sit Ups
10 Handstand Push Ups
*Masters: 10 Seated Dumbbell Presses (35/20)
Stimulus/Focus: This is a total body workout with some moderately challenging movements after being taxed cardiovascularly. Try to do big chunks of work.
Cool Down: 2 Rounds
10 Supermans (2-second hold)
200 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (6 x 6 x 6 x 6 x 6 x 6 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Overhead Squats (95/65)
25 Double Unders
200 Meter Run
Stimulus/Focus: This one will leave your legs, arms, and shoulders feeling some kind of way! Go unbroken if possible.
Cool Down: 50 Sit Ups
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!
