WOD - Class Programming
Tuesday, August 17
Announcements:
Hey everyone, a heads-up that we have dialed in our school-age programs for the new school year! Starting September 1st, we have programs for Pisgah Kids (K-5), Homeschool Wellness and Fitness (MS/HS), and Athletic Performance (MS/HS). Details for each program are now on our Programs and Rates pages, and classes are already in our September calendar. Send us questions anytime. So excited to get kids back in the space and moving! Please share this info with any friends or parents that may be interested. We’re capping each program at 14 students for now.
Added Monday 6:30AM Open Gym back to schedule.
Rebuild at Noon today!
Group Fitness programming:
Warm-Up:
400m jog, then
2 rounds:
:45 seconds each station
:15 rotate/rest
Air squat/good morning/db strict press/pvc pass through
Skill:
-
Strength:
Push Jerk 3x3
Split Jerk 3x3
Strength: Re-test from July 2
WOD:
“The Ghost”
6 Rounds, 1:00 each
Row Cal
Burpee
Double Under
Rest
Mobility: (5 min)
Banded Lower Body
Monday, August 16
Couple announcements:
OUTWOD this Saturday (in place of Rebuild and Community WOD). WOD heats begin at 9:30am, run all morning. Potluck brunch/lunch begins 10:30AM. Bring something to share, sit on, drinks, friends, etc.
Tuesday 5:30pm: Ben will be running a small XT group outside while Brooke runs our normal Group Fitness class indoors. Athletes can sign up for either now online. Will be same XT programming as Wednesday AM class, FYI.
Beyond the Whiteboard was down for a bit the other day, but is good to go now. Apologies! If you’re not using this tool, highly recommend and free for our members (use code: PISG191).
Monday Programming:
Warm-Up:
2:00 Single Unders
4:00 PVC Pass/Good Morning/Scorpion/Starfish
4:00 Scap Push/Scap Pull/Shoulder Circles
1:00 Single Unders
Skill: Double Unders
Strength: Gymnastics Day 5 (of 20)
Pull-Up Program:
Hollow Hold 3x:20
Banded PVC Strict Pull-Ups 3x8
Ring Rows 4x8
Muscle-Up Program:
Banded Seated Ring Muscle-Ups 3x20
Strict Ring Pull-Ups 3x8
Hollow Hold Accumulate :90
WOD:
AMRAP 12
3 Power Snatch (135/95)
15 Wallball (20/14)
Mobility:
Foam Roll Posterior (5)
Sunday, August 15
XT Strength: 9AM
Open Gym: 10AM
XT Strength:
Warm-Up: Jog/DROM
Strength A:
Hang Clean 3x5
Push Press 3x5
Strength B:
Front Squat 3x5
Dead Lift 3x5
Accessory:
Tabata Hollow Rocks (8x:20/:10)
Single leg KB RDL 2x15
Mobility/cool-down: (5 min)
Static hamstring/groin/hip flexor/shoulder/low and mid-back
Saturday, August 14
Good luck Olivia Hennon!! Best wishes at Univ. of Miami!!
Rebuild: 8:30AM
Community WOD:
Warm-Up:
DROM
WOD:
w/partner
buy-in: 800m run (teams run together, one athlete holding plate (rx) or medball (scaled) during run at all times, switch weight between partners whenever you want)
Then, 2 rounds of:
25 burpees
25 plate ground to overhead
25 air squats (rx+: pistols)
25 kb swings
2 min plank hold
Cash out: 800m run w/plate or medball
During middle portion: any split, but one athlete holding weight (plate or medball) overhead while other works. If plate/medball touches ground, both athletes have a 10 burpee penalty. Teams will need a separate plate for the ground to overhead portion (one for ground to overhead, one for holding overhead).
Mobility:
Foam Roll
Friday, August 13
Warm-Up:
DROM/Hips/Squats
Skill:
Overhead Squat
Strength:
Strict Press 5-4-3-2-1
Overhead Squat 5-4-3-2-1
WOD:
3 4:00 AMRAP’s, 2:00 rest between each
Each new 4:00 segment will begin where you left off in the previous round. Score is cumulative rounds and reps.
20 OHS (45/35)
20 Front Rack Weighted Lunges (45/35)
20/15 Row Cal
Mobility:
Couch
Pigeon
Thursday, August 12
Coaches Throwdown! 9:00AM
Open Gym 4:30PM
Rebuild 5:30PM
Group Fitness Programming:
Warm-Up:
3:00 Athlete’s Choice (bike/row/run/jump rope)
5:00 of:
10 PVC Pass Throughs
10 PVC Lifts
Bear Crawl
Backward Crab Walk
10 Scap Push-ups
Skill:
-
Strength:
Gymnastics Strength Day 4
Pull Up:
Active Bar Hang- Accumulate :90
Segmented ring rows- 3x8
Hollow hold- 3x:20/:30 rest
Muscle Up:
False grip active ring hold: 3x Max Effort
Toe-spot Ring MU: 3x5
Ring support hold: 3x:30
WOD:
AMRAP 20
20 TTB (Knee Raises or V-Ups)
30 Bike Cal
40 DB Ground to Overhead (45/25)
50 Burpee to Plate
1 Post Run
Mobility:
Banded shoulders
Wednesday, August 11
XT 6:30AM (Programming below)
Group Fitness Programming:
Warmup:
5:00 of:
10 alt Dead Bugs
10 alt Contralateral Superman
10 RDL (empty barbell)
10 Push Press (empty barbell)
3:00 of:
:30 Lunges
:30 step-ups
:30 Air Squats
Skill:
Drill 1: Behind-the-Neck
Drill 2: Tall Jerk
Drill 3: BTN Jerk
Drill 4: Triple Pause Split Jerk
Strength:
Bench 10-8-6
Box Squat 10-8-6
WOD:
30 Clean and Jerk for time (135/95)
Meant to be short. Don’t really want anyone over 6-7 min. Choose weight accordingly!
Mobility: (5 min)
Back
XT Class:
Bench 3x8
Box Squat 3x8
Push Press 3x8
Weighted Sit-Ups 3x20
KB deadlift 2x10
KB/DB Snatch (alternating) 2x10
Tuesday, August 10
Rebuild at Noon today!
Group Fitness Programming:
Warm-Up:
400m jog, then
2 rounds:
:45 seconds each station
:15 rotate/rest
Air squat/good morning/db strict press/pvc pass through
Skill:
-
Strength:
Deadlift 4-4-2
WOD:
3 Rounds for time
800m run
60 Double Unders (60 singles)
30 Situp
1 min Plank
Mobility:
Hamstrings/Groin/Quads
Monday, August 9
Afternoon Open Gym now available 4:30PM on Monday, Wednesday, and Thursday…
Warmup:
500m row, then:
2 rds of:
10 PVC Pass Throughs
10 PVC Lifts
Forward Crab Walk, 15 ft
Backward Crab Walk, 15 ft
10 Scap Push-ups
10 fire hydrants (each leg)
Skill:
Snatch Balance
Strength:
Gymnastics Strength Day 3
Pull-Up Program:
Superset: (4 sets of each)
6 toe-spot strict pull-ups + negatives
20 Single-arm DB bent over row (10 each arm)
Muscle-Up Program:
Strict Ring-Dips 1x10, then:
Superset:
Tricep Extensions: 3x20 (can be on bench)
False Grip Ring Row 3x10
WOD:
9-15-21
Row Calories
Power Snatch 115/75
Mobility:
Shoulders
Forearms
Sunday, August 8
XT Strength
Warm-Up: Jog/DROM
Strength A:
Hang Snatch Pulls 3x5
Hang Power Snatch 3x3
Strength B:
Overhead Squat 3x5
Box Jumps 3x5 (5 single reps, not for speed. Set box/plates at challenging, but do-able, height. Emphasis on power and explosiveness with each jump. Athletes will step down and reset between jumps.)
Accessory:
Core
Russian Twists 3x20
Cosmonaut Sit-Ups 3x10 (5 each side)
Mobility/cool-down:
Static hamstring/groin/hip flexor/shoulder/low and mid-back
Saturday, August 7
Community WOD
Warm-Up:
DROM
WOD:
w/partner
2500m Row
60 KB Swings
60 Weighted box overs
2500m row
One athlete working while other is in plank position. Teams can split work however they would like, but no work is allowed unless one athlete is in a plank. Any plank (forearm, pushup, side) is allowed.
Mobility:
Foam Roll
Friday, August 6
Warm-Up:
DROM/Hips/Squats
Skill:
Clean
Strength:
Clean
15 min work to heavy single
WOD:
2 RFT
800m run
30 KB Sumo Deadlift High Pull (53/35)
20 Single Arm KB Shoulder-to-Overhead (10 each arm – 53/35)
10 Toe to Bar (V-Ups)
Mobility:
Couch (2 min)
Pigeon (3 min)
Thursday, August 5
Warm-Up:
3:00 Athlete’s Choice (bike/row/run/jump rope)
5:00 of:
10 PVC Pass Throughs
10 PVC Lifts
Forward Crab Walk
Backward Crab Walk
10 Scap Push-ups
-- then –
Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your biceps by laying on your stomach with arms out to your sides and rotating your body.
Skill:
-
Strength:
PU Program:
Active Bar Hang 3x:30
Feet elevated ring row 3x8
Hollow hold 3x:20/:40 rest
MU Program:
Chest to Ring Pull-up 3x5
Banded Seated Ring MU 3x20 (building muscle memory here)
Hollow Hold 3x:20/:40 rest
WOD:
4 Rounds
9 Burpee Box Over (24/20)
15 DB Front Squats (50/35)
21 Row Cal
Athletes begin a new round every 4:00. If you finish a round early, can rest until next 4:00 round begins. Athlete score is final/4th round time.
Mobility:
Banded shoulders (5 min)
Wednesday, August 4
Group Fitness (XT Strength Schedule below)
Warmup:
5:00 of:
10 alt Dead Bugs
10 alt Contralateral Superman
10 Good Mornings PVC
5 Pushups
3:00 of:
:30 Lunges
10 Samson
10 Air Squats
Skill:
Double Unders
Strength:
Dead Lift 3x10
Back Squat 3x10
WOD:
“Annie”
50-40-30-20-10
Double Unders (2x Singles)
Sit-Ups
Cash Out:
Shoulder Press 3x10
Mobility: (5 min)
Banded Lower Body
XT Strength:
Warm-Up
Strength A:
Dead Lift 3x10
Back Squat 3x10
Strength B:
Press 3x10
Hip Bridges 3x15
Core:
3 sets, :30 each
Supine Plank
Forearm Plank
1:00 between sets
Tuesday, August 3
Warm-Up:
500 m row
5:00 of:
5 Inchworm
20 Banded Pull-Aparts
10 Pushups
10 DB/BB Rows
20 Hip Swings
Skill:
Strict Pull-Up Test
All athletes will do this, and many of us will have 0, which is fine! This test will be an important benchmark before we launch our gymnastics strength program today. Those heading off on the strict muscle-up track need to be able to complete 6+, preferably closer to 8 or 9, strict pull-ups.
Today we begin our gymnastics strength phase. We’ll be doing this for strength 2x/week during August and September, in addition to our standard strength work.
Strength:
Pull-Up Program:
Hollow-hold: Accumulate 60 sec.
DB Lat Pullovers: 3x10
Toe-spot strict pull-ups 5x5
Muscle Up Program:
False Grip Active Ring Hold: 3x max effort
Ring Support Hold: Accumulate 1:00
Segmented Ring Row: 3x10. Basically a ring row with an initial lat “back and down” prompt, pause, then finish.
WOD:
AMRAP 20
40/30 Bike Cal
20 Box Jump (24/20)
400m Run
20 Burpee
Mobility: (5 min)
Hips
Shoulders
Monday, August 2
Warmup:
1 lap jog
2 Rounds: 10 PVC Pass/Scap Pushups/10 Press
1 lap jog
2 Rounds: 10 PVC Good Morning/ PVC Thruster/ Pushup
1 lap jog
Foam Roller
Skill:
Handstand kick-ups/holds
Strength:
Bench 10-8-6
WOD:
3 Rounds for Time:
30 Cal Row
25 Wallball (20/14)
20 Double DB Hang Clean/Jerk (50/35)
Prefer DB here, but can use KB if needed.
Mobility:
Forearm (1 min)
Hips (3 min)
Sunday, August 1
XT Strength
Warm-Up: Jog/DROM
Skill/Teaching: (10 min)
Press – Front Squat
Strength A:
Single Arm DB Press 8-8-8 (each)
Front Squat 8-8-8
Strength B:
Romanian Dead Lift 10-10-10
Broad Jumps 3x5 (ME)
Accessory:
Core
2 Rounds for Quality
10 Turkish Get-Ups
20 Shoulder Taps
Side Plank (:45/each)
Mobility/cool-down: (5 min)
Static hamstring/groin/hip flexor/shoulder/low and mid-back
Saturday, July 31
Warm-Up:
DROM
WOD:
AMRAP 15 (with a partner, alternate movements)
14 KB Snatch
12 Lateral burpees over KB
10/7 Bike Cals
3:00 Rest
AMRAP 15 (new partner)
8 Over/Unders
1 Building Lap Run
Mobility:
Hamstrings/Calves/Groin
Friday, July 30
Warm-Up:
DROM/Hips/Squats
Skill:
Strength:
Back Squat
5-4-3-2-1
WOD:
800m Run (Rx+: Medball Run)
50 Shoulder to Overhead (115/75)
50 Dips
50 Front Squat (115/75)
800m Run
Athletes can partition the middle section anyway they would like.
Mobility:
Couch (2 min)
Pigeon (3 min)
Thursday, July 29
Warm-Up:
3:00 Athlete’s Choice (bike/row/run/jump rope)
5:00 of:
:30 Banded Pull Aparts
10 PVC Overhead Squats
10 KB Swings
:30 Line Jumps
Skill:
Snatch
Strength:
Snatch
15 min to find a heavy single
WOD:
“Randy”
75 Power Snatch (75/55)
Cash Out:
Accumulate max seconds dead hang in 3:00. Max score=180.
Mobility:
Shoulders (5 min)