Monday, October 14
“True confidence Is quiet; insecurity Is loud”
― Steve Magness, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness
Monday Class Schedule (limited equipment. All are welcome. Free. Donations accepted.)
7:30AM
5:30PM
If you have requested to take your membership hold off, you can RSVP as usual (and please do so).
If you have your membership hold still active, please text Ben at 828-772-7115 or email ben@pisgahfitness.com to RSVP.
Monday Class Programming (“No Equipment” WOD is below)
Warm-Up
2 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20-30 seconds of banded steps forward and backward
10 air squats, squat therapy style
15 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 rope lowers
Strength
For time (or not):
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Movement Demos
WOD
Complete as many rounds as possible in 20 mins of:
10 Box Jumps, pick height
12 Pull-ups
15 Hollow Rocks
Walking Lunge, pick load, 20 m
Athlete Instructions
Pull-ups- any style. Ideally, pull-ups are strict. Use a band if needed.
Walking Lunge- You choose load for lunge. Do them with no load, if you want.
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
“No Equipment” WOD
10 rounds for quality of:
10 Broad Jumps
12 Hollow Rocks
Walking Lunge, 20 m