WOD - Class Programming
Saturday, February 12
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3RFQ
Shoulder IYT’s x 10 @ 3011
Kneeling Plate Halfmoon x 8
3RFQ
15/15 Kneeling Founder
33 Russian Twists
3 RFQ
2 Barbell Roll-Outs @ 4121
Kneeling Curl to Press x 10 @30X1
Community WOD
w/ partner
0:00-10:00
Burpee
Row or Assault Bike Calories
- Alternate movement each minute. Teams’ score for each movement will be the lowest rep amount achieved during minute.
Then, at 10:00 mark:
10 post runs
- Team members alternate post runs. One running, one resting.
Then, immediately following the 10th post run, teams complete:
100 KB Swing
100 Single Arm KB/DB Thrusters
- Team members split work anyway they prefer. One working at a time, one resting.
In time remaining (until 30:00):
Max Effort Farmers Carry building laps and sit-ups (partners alternate laps, holding 1 heavy KB/DB. The partner not doing farmers carry is accumulating max sit-ups).
Friday, February 11
Strength A
Shoulder Press : 3 @ 65%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%
Shoulder Press 1x3 at 65% 1RM
Shoulder Press 1x3 at 75% 1RM
Shoulder Press 1x2 at 80% 1RM
Shoulder Press 1x2 at 85% 1RM
Shoulder Press 1x1 at 90% 1RM
Rest as needed between sets.
Strength B
Shoulder Press : ME @ 80%, ME @ 70%
Shoulder Press 1xME at 80% 1RM
Shoulder Press 1xME at 70% 1RM
Rest as needed between sets.
WOD
3 rounds, 3 mins each, for max reps of:
15/12 Assault Bike Calories (Rx+ 20/15)
10 Chest-to-bar Pull-ups (Rx+ 15, Scaled: Ring Rows)
max reps in remaining time Strict Handstand Push-ups (Scaled: DB Push Press)
Rest 3 mins between each round.
Friday, February 11
Strength A
Shoulder Press : 3 @ 65%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%
Shoulder Press 1x3 at 65% 1RM
Shoulder Press 1x3 at 75% 1RM
Shoulder Press 1x2 at 80% 1RM
Shoulder Press 1x2 at 85% 1RM
Shoulder Press 1x1 at 90% 1RM
Rest as needed between sets.
Strength B
Shoulder Press : ME @ 80%, ME @ 70%
Shoulder Press 1xME at 80% 1RM
Shoulder Press 1xME at 70% 1RM
Rest as needed between sets.
WOD
3 rounds, 3 mins each, for max reps of:
15/12 Assault Bike Calories (Rx+ 20/15)
10 Chest-to-bar Pull-ups (Rx+ 15, Scaled: Ring Rows)
max reps in remaining time Strict Handstand Push-ups (Scaled: DB Push Press)
Rest 3 mins between each round.
Thursday, February 10
Rebuild option available in all Group Fitness classes today.
Pisgah Kids: 3:30pm
Strength A
Back Squat : 4 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 88%, 1 @ 92%
Back Squat 1x4 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x2 at 85% 1RM
Back Squat 1x1 at 88% 1RM
Back Squat 1x1 at 92% 1RM
Rest as needed between sets.
Complete sets every 3 mins for 15 mins. Rest 2 mins before A2.
Strength B
Every 1 min for 4 mins: Back Squat
2 Back Squats, 80% 1RM
Every 1 min for 4 mins.
Focus on SPEED of the concentric!
WOD
FT: Wall Balls and Burpee Box Jump Overs
For time:
40 Wall Balls, 20/14 lbs
20 Burpee Box Jump Overs, 24/20 in
30 Wall Balls, 20/14 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Wall Balls, 20/14 lbs
10 Burpee Box Jump Overs, 24/20 in
Rebuild Strength
3 RFQ: Bulgarian Split Squats, Nordic Curls, and Double Kettlebell Bent Over Rows
3 rounds for quality of:
10 L Bulgarian Split Squats, pick load @3011
Rest 30 secs
10 R Bulgarian Split Squats, pick load
Rest 30 secs
6 Nordic Curls @4011 (use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 1 min
10 Double Kettlebell Bent Over Rows, pick load @ 2111 (rotate palms from pronated at the bottom to supinated at the top)
Rest 1 min
Rebuild (in lieu of WOD)
3 rounds for quality of:
Goblet Cyclist Squat @3011 x 10-14
Pike Ups (w/ Rower) @2222 x 10
Alternating Suitcase Step-Ups @21X1 x10-14
Wednesday, February 9
Strength:
Bench Press 5-4-3-2-1
WOD:
AMRAP 25 mins: 400 m, Strict Pull-ups, Push-ups, and 2 more
Complete as many rounds as possible in 25 mins of:
Run, 400 m
2x [ 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats ]
Assault Bike Cal, 24/18
Tuesday, February 8
Rebuild option available in all Group Fitness classes today.
XT Strength: 5:30pm
Pisgah Kids: 3:30pm
Strength/Gymnastics Conditioning (all athletes):
EMOM 10 (Alternating), all athletes
ME Unbroken Ring Pull-Ups, not to exceed :30 (:30 Elevated Ring Rows or Toe Spot w/Negatives)
ME Unbroken Ring Dips, not to exceed :30 (:30 Stationary Dips)
WOD:
Tabata Double Under
Tabata Wallball
Tabata Sit-Ups
Tabata Jumping Lunges
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Rebuild (in lieu of WOD)
Alt EMOM 16 mins: Split Stance Romanian Deadlifts and Bear Crawl Barbell Roll Outs
Every 1 min for 16 mins, alternating between:
8 L/8 R Split Stance Romanian Deadlifts, pick load @4011
max rep Bear Crawl Barbell Roll Outs, 1 min
XT
Clean Complex 7x3 – E2M - Ascending
Perform 7 sets of 3 reps increasing the weight of each set.
The three positions are working from the top down:
1 – High Hang (Pockets)
2 – Above Knee
3 – The Floor
(Without letting go of the bar, perform a High Hang Clean, Hang Clean & Clean in succession.)
Front Squat 5x5
Sotts Press (Jerk) 4x8
Turkish Getup 1:00 on/1:00 off x 6 (alternate arms/minute)
Alt. SA KB Swing (Russian) 3x20
Hi all, I’m including a message I received from Clean Eatz, a meal-planning service. They’re offering a discount for our members. See below if interested in learning more.
Ben,
Hope you are doing well and 2022 is off to a great start! The discount code for your members for the month of February will be PF15. This will get them 15% off of their meal plan orders. They can tell us the code when they come in to pay or they can enter the promo code when they order online. Orders can be made Tuesday through Sunday at midnight at the website below and can be picked up Sunday thru Wednesday. Please feel free to give this to anyone you think might be interested in our meal plan services or anyone looking to make a drastic change in their health. Thank you again for this opportunity.
Monday, February 7
Monday Night Skill Session w/ Coach Mark: Strongman/Strongwoman coaching + WOD. 6:30pm. RSVP on Zen Planner!
Coach Jacob’s podcast launch party tonight. More here: https://www.tsdmind.org/release-party
Strength A:
Every 2 mins for 6 mins: Hang Snatch
1 Hang Snatch, pick load Every 2 mins for 6 mins.
80+% 1RM
Strength B:
Every 2 mins for 10 mins: Snatch
2 Snatches, pick load Every 2 mins for 10 mins.
85+% 1RM Build to today’s heavy double. Drop and reset between reps.
WOD:
5 RFT: Overhead Squats, Toes-to-bars, and Double Unders
5 rounds for time of:
6 Overhead Squats, pick load
12 Toes-to-bars
30 Double Unders
Sunday, February 6
XT Strength: 9a
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
3RFQ
Diagonal Bound and Stick x 50’
Alternating Single Leg V-Ups x 20
Landmine RDL x 12 (6/each leg)
Saturday, February 5
Rebuild 8:30a, Community WOD 9:30a
Rebuild
A)
3 RFQ
Medball 90 degree front rack squat hold x :45-:60
Half Kneeling Landmine Press @30X0: 8 reps/arm x 3 sets
B)
3 RFQ
SA KB OHS x 12-14 @ 3011
Barbell Good Mornings x 20 @ 3111
C)
3 RFQ
Dbl KB Front Rack Reverse Lunge @ 2111 x 12-16
Ring plank hold (hold as long as you can, not to exceed :60)
Community WOD
w/ partner. 2x through the following 3 AMRAPs. Change partners after first time through each AMRAP (at 15:00 mark). Any split of work.
A
AMRAP 5 mins: Box Jumps and Push Press
Complete as many rounds as possible in 5 mins of:
15 Box Jumps, 24/20 in
15 Push Press, 95/65 lbs
B
AMRAP 5 mins: Devil Press and Air Squats
Complete as many rounds as possible in 5 mins of:
5 Devil Press, 50/35 lbs
15 Air Squats
C
AMRAP 5 mins: Push-ups and Kettlebell Sumo Deadlifts
Complete as many rounds as possible in 5 mins of:
10 Push-ups
20 Kettlebell Sumo Deadlifts, 48/32 kg
Friday, February 4
Skill: Deadlift review
Strength:
15 min to find a heavy Deadlift single for today.
WOD:
FT: Assault Bike Calories, Kettlebell Swings, Burpees, and 400 m
For time:
40/30 Assault Bike Calories
40 Kettlebell Swings, pick load
30 Burpees
Run, 400 m
30 Burpees
40 Kettlebell Swings, pick load
40/30 Assault Bike Calories
Thursday, February 3
Rebuild option available in all classes today.
Pisgah Kids: 3:30pm
WOD:
FT: Rows; Thrusters and Pull-ups; 800 m
For time:
Row, 1000 m
-- then –
21-15-9 reps of: Thruster, 95/65 lbs Pull-up
-- then –
Run, 800 m
Rebuild Option:
Every 1 min for 16 mins, alternating between:
6 Snatch Grip Romanian Deadlifts, pick load @4011
5 Tall Box Jumps
8 Strict Knees-to-elbows @2110
25 Banded Overhead Tricep Extensions @10X0
The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 secs to complete your 5 reps if done properly.
Strength (all athletes, after WOD):
20 L/20 R Bulgarian Split Squats : 1-1
1x [ 20 L/20 R Bulgarian Split Squats ]
1x [ 20 L/20 R Bulgarian Split Squats ]
Use the heaviest weight you can for each set. Rest 3 mins between sets.
Perform 20 reps at a metronomic tempo– don’t pause at the top or bottom, just constant movement. You can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately. Rest 1 min between legs.
Wednesday, February 2
Check out our BIG January Committed Club!! These folks all hit 12 classes or more in January. This list is getting bigger, which is awesome. Keep it up!
Dr. Hingle McCringleberry 27
David Ferrell 22
Ann Thomasson 21
Luke Ferry 21
Flint Roam 18
Kay Kelley 18
Teresa Warstler 17
Jenna Gilman 15
Meg Libby 15
Meghan McAdams 15
Anne Hersman 14
Laura McCreary 14
Makenna Clark 14
Robert Starbuck 14
Chris Hennon 13
Clint Lasher 13
Carl Boland 12
Chris Sanford 12
Jay Moye 12
Lara Brockwell 12
Rhonda Egerton 12
And...we have 5 February birthdays. Happy birthday month to these amazing folks!
Flint Roam 2/13
Sheri Waller 2/21
Sheri Huston 2/26
Luke Ferry 2/27
Jackson Zoeller 2/29 (leap year, of course!)
Group Fitness:
Strength:
Every 2 mins for 10 mins: Halting Snatch Deadlifts, Hang Snatches, and Snatches
1x [ 1 Halting Snatch Deadlift + 1 Hang Snatch + 1 Snatch ], pick load
Every 2 mins for 10 mins.
Pause for 2 secs above the knee on halting, then stand it up, then back down to the same position and hold for 1 full sec before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor.
WOD:
FT: Assault Bike Calories, Ground-to-Overheads, Bar Facing Burpees, and 400 m
For time:
40/30 Assault Bike Calories
30 Ground-to-Overheads, 75/55 lbs
20 Bar Facing Burpees
Run, 400 m
20 Bar Facing Burpees
30 Ground-to-Overheads, 75/55 lbs
40/30 Assault Bike Calories
Tuesday, February 1
Did you know our own Coach Jacob is launching a new podcast? It drops in a week! See the link below for details. Congrats, Coach!
https://www.tsdmind.org/release-party
Group Fitness:
WOD:
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups (4 Strict Pull-Ups or Toe Spot Strict Pull-ups w/ Negatives)
4 Handstand Push-ups (8 Seated DB Shoulder Press)
8 Kettlebell Swings, 2/1.5 pood (16 KB Swings)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Rebuild Option (can be done in lieu of WOD):
3 RFQ
8-12 Strict Pull-Ups or Barbell Bent Over Rows @2111
12 Seated Single Arm Arnold Press w/ Front Rack KB Hold @3111 (6/each)
20 Single Arm Russian KB Swings (10/each)
Strength (all athletes):
3 RFQ: Single Leg Hip Bridges, Frog Pumps, and L-Sit Holds
3 rounds for quality of:
12 L/12 R Single Leg Hip Bridges @2012
Rest 30 secs
20 Frog Pumps, pick load @1112 (focus on maximal contraction of your glutes during each 2 sec hold at the top
Rest 30 secs
L-Sit Hold, 1 min - accumulated
XT Strength:
Every 3 mins for 21 mins: High Hang Squat Cleans, Low Hang Squat Cleans, and Squat Cleans
1x [ 1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean ], pick load
Every 3 mins for 21 mins.
Build in load. You can drop the bar between the low hang squat clean and squat clean.
Push Jerk 2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
Broad Jump: Max effort for distance
- We’ll get the measuring tape out and get a number for you!
- 5 attempts. Can be completed anytime during your push jerk work.
Monday, January 31
No skill session this week. Coach Mark focuses on “Strongman/Strongwoman” training and implements next Monday night!
Normal class week. We’re excited to get the ropes back down today! Bring some long socks or wear some leggings if you’re planning on doing any climbing today…
Skill:
Rope climbs/clamps
Jump rope practice
WOD:
4 rounds, 5 min each, for max reps of:
Run, 400m
40 Double Unders (80 singles)
10 single DB (40/25) box step ups (24/20)
Rope Climbs, max reps (rope lowers)
1:00 rest between rounds
Sunday, January 30
XT Strength
Snatch 7x2 (Ascending)
SL RDL @3111 x 10-14 (5-7/each)
3 RFQ
Flutter kicks x 1:00 (accumulate)
200’ KB SA Front Rack hold + OH Hold (one kb in front rack, other in overhead hold – 4 trips down and back on a 50’ course – switch holds after 100’, or 2 down and backs)
3RFQ
Tall box jumps x 6
Goblet Cossack Squats x 10-12 (5-6/each)
Saturday, January 29
Rebuild: 8:30a
Community WOD: 9:30a
Rebuild:
A)
6 Rounds, :45 on/:20 rest/transition
Stationary Dips @2111
Ab Mat Situps @2111
Single Arm Landmine Row @2111
B)
3 RFQ
Alt. DB Hammer Curls x 12-16 @3111
Alternating Plank Shoulder Taps x 20
Weighted Box Step Downs x 10-14 @3111
Community WOD:
W/partner. Split work in any way you choose. Move through rounds in any order you choose. Only one athlete working at a time.
Complete as many rounds as possible in 30 mins of:
2 Post Runs (or 30/20 Assault Bike cals – it’s supposed to be bitterly cold!)
30 Dumbbell or Kettlebell Thrusters
20 DB or KB Pull Throughs
Row, 500m
30 KB Swings
Friday, January 28
Strength:
Shoulder Press 3-2-3-6-6-6
Rest as needed between sets.
Set 1: 60-65% 1RM
Set 2: 70-75% 1RM
Set 3: 75-80% 1RM
Set 4: 80+% 1RM
Set 5: 80+% 1RM
Set 6: 80+% 1RM
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 8 reps.
WOD:
10-9-8-7-6-5-4-3-2-1: Bench Press and Strict Pull-ups
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Bench Press, 0.75x bodyweight
Strict Pull-up
Thursday, January 27
Rebuild option available all day!
Strength (all athletes)
5 RFQ: Barbell Hip Thrusts and Banded Face Pulls
5 rounds for quality of:
5 Barbell Hip Thrusts, pick load 20X1 (go much heavier on these than last week– a good starting weight might be around 60% of your 1RM Deadlift)
Rest 1 min
15 Banded Face Pulls @21X1
Rest 1 min
WOD:
AMRAP 10 mins: Double Unders, Dumbbell Snatches, and Alternating Overhead Reverse Lunges
Complete as many rounds as possible in 10 mins of:
30 Double Unders
10x [ 1 Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges ], 55/35 lbs
Complete each rep of the dumbbell complex with 1 snatch, keep the dumbbell overhead, then reverse lunge for 1 L/1 R.
Rebuild (can be done in lieu of WOD)
3RFQ
10x [1 SA DB Press @31X1 + 2 Alt. OH Rev Lunge)
- 5 each side
Rest as needed, then:
1 lap Farmers Carry, pick load
Wednesday, January 26
A different test today!! Can you lift something relatively heavy, with good form, in the middle of an endurance workout? And then do it again and again?
WOD:
Every 4 mins for 32 mins do:
Run, 400 m
3 Power Cleans, pick load
3 Muscle-ups (Chest to Bar, Pull-Up or pull-up negatives)
The goal is max load over the 8 rounds. Athletes may only take three attempts at the power cleans per set, but may adjust the loads as they see fit throughout the workout.
Please note total load successfully lifted, as well as number of attempts made (for example: 6270 lbs, 22/24).
Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
Tuesday, January 25
Rebuild option available in all classes today.
XT Strength: 5:30 pm (programming below)
Pisgah Kids: 3:30pm
Strength (all athletes)
Every 1 min for 20 mins, alternating between:
8 L Front Foot Elevated Split Squats, pick load @3111
8 R Front Foot Elevated Split Squats, pick load
max rep Strict Handstand Push-ups, 30 secs (Seated DB Press x 6-8 @ 2011)
Ring Front Leaning Rest, 40 secs
12 Bent Over Reverse Dumbbell Flies, pick load @2011
WOD:
For time:
60 Wall Balls, 20/14 lbs
20 Toes-to-bars (Knee Raises)
40 Wall Balls, 20/14 lbs
20 Toes-to-bars
20 Wall Balls, 20/14 lbs
Rebuild (in lieu of WOD):
3 RFQ:
10-14 Dual DB Front Squat @3111
10-14 V-Ups @2111
10-14 Barbell Bent Over Row @3111
XT Strength:
Back Squat 5x5
Split Jerk 7x2 (Ascending)
3 RFQ
Weighted Step-Ups x 12
Stationary Dips x 12
Windshield Wipers x 20