WOD - Class Programming
Saturday, Aug 27
“When it hurts observe. Life is trying to teach you something.” - Buddha
Rebuild
3 RFQ
12 Skater Jumps
12 Good Mornings @2111
18 Sit-ups @2111
Wall Handstand Hold, 1 min
3 RFQ
10-14 Alt. DB Shoulder Press @2111
25 Windshield Wipers
10-14 Ring Push-Ups @2111
Ring/Dip Support Hold, 1 min
Community WOD
25:00 Clock ( With a Buddy )
Score A:
4,000/3,000m Row For time
Score B:
Amrap 25:00 of:
10 plate ground to overhead
10 push-ups
10 step-ups with plate
*Athletes may divide work however.
Friday, Aug 26
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” - Mary Lou Retton
WOD
For time:
Row, 1000 m
-- then --
21-15-9 reps of:
Thruster, 95/65 lbs
Pull-up
-- then --
Run, 800 m
Strength (yes…this is after the WOD today)
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.
Athlete Instructions
*Rest 2-3 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.
Thursday, Aug 25
“Do every act of your life as though it were the last act of your life.” - Joseph Goldstein
Strength
Every 1 min for 20 mins, alternating between:
8 Bent Over Tempo Supinated Barbell Rows, pick load @2111
20 Tempo Banded Face Pulls (can use sled for this as well if wanted) @1010
10 Pec Stick Alternating Reverse Lunges @2011
Superman Punch, 40 secs
Prone Plank Hold, 40 secs
WOD
Complete as many rounds as possible in 8 mins of:
15 Kettlebell Swings, 53/35
5 Burpee Box Jump Overs, 24/20 in
Rebuild
4 rounds for quality of:
5 Tempo Deadlifts, pick load @20X1
Rest 20 secs
5 Tall Box Jumps
Rest 3 mins
Athlete Instructions
Tall Box Jumps- land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition
Wednesday, Aug 24
“you can destroy your now by worrying about tomorrow.” - Janis Joplin
Strength
Clean & Jerk 2-2-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Sets 1-2: 65-70% 1RM
Sets 3-4: 75-80% 1RM
Sets 5-6: 84-88% 1RM
Sets 7-8: 92-96% 1RM
Sets 9-10: 96%+ 1RM
*Complete sets every 2 mins.
If you’re feeling good, aim for a new Clean & Jerk PR!
WOD
3 rounds, each round for time, of:
Run, 400 m
10 Strict Handstand Push-ups
10 Ground-to-Overheads, 135/95 lbs
*Go every 5 mins.
Athlete Instructions
Note times for each of the three sets, and sum your total working time. The goal is to be aggressive and have the lowest total working time.
Tuesday, Aug 23
“Mindfulness isn’t difficult, we just need to remember to do it.” - Sharon Salzberg
Today: Reminder, there is no 5:30pm XT class
Strength:
Every 2 mins for 10 mins:
6 Tempo Bench Press, pick load @20X1 (suggested target: approx. 65-75% 1RM)
Part 2
Bench Press : 2x Max Rep
Use the same weight for each set.
Athlete Instructions
Drop down and complete at 90% of today's heaviest from A1.
Complete sets every 3 mins.
WOD:
Every 1 min for 20 mins, alternating between:
20/15 Assault Bike Calories
15 Toes-to-bars (Knee raises or v-ups)
12 Ring Dips
20 Push-ups
Rest 1 min
Athlete Instructions
The idea is to hit these numbers, but you may have to scale these numbers and/or movements to allow yourself some rest time (15 sec or so) before the next minute arrives.
Rebuild:
Every 1 min for 20 min, alternating between:
Alternating DB Suitcase Lunges x 16 (NTE :40)
Weighted V-Ups x 10 @ 2111 (NTE :40)
Dips x 6-8 @2111 (NTE :40)
Alt. DB Shoulder Press x 6-8/each @2111 (NTE :40)
Monday, Aug 21
“Peace begins with a smile.” - Mother Teresa
Today: Reminder, there is no longer a 4:30pm XT class.
WOD
4 rounds, each round for time, of:
40/30 Row Calories
Run, 800 m (added challenge, hit the uphill 800 route to the roundabout sign!)
50 Double Unders
*Go every 10 mins.
Athlete Instructions
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
Saturday, Aug 20
“There is no death, only a change of worlds.” - Chief Seattle
Rebuild
A) Every 1:30 for 18 mins, alternating between:
10 L Tempo Front Foot Elevated Split Squats, pick load @31X1 place front foot on a platform approximately 2-4" higher than back foot
10 R Tempo Front Foot Elevated Split Squats, pick load
Bear Crawl Barbell Roll Out, 1 min
Front Body Line, 45 secs (3 x 15 sec holds, rest 5 secs between work)
B) 4 RFQ
Landmine Twist x 14-18 reps
rest 30sec
Half Kneeling Filly Press x 8-10/arm
rest 30sec and back to 1
Community WOD
Teams of 2 - complete as many rounds as possible in 30 mins of:
12 Row Calories
12 Kettlebell Swings, pick load
12 Single Arm Kettlebell Push Press, pick load
12 Push-ups
Athlete Instructions
Complete in teams of 2. You go-I go fashion (athlete A completes a round while B rests, then B completes a round while A rests, and so on…)
If completing as an individual, simply rest the amount of time it takes you to complete each round.
Friday, Aug 19
“Be thankful for the hard times, they can only make you stronger.”
- Keanu Reeves
Thanks to so many for responding to our evening class survey! Based on survey responses, 5:30pm is the overwhelming preference for Monday-Thursday. 5:30pm will be the only evening class starting Monday the 22nd. We are keeping our 4:30pm as our only Friday afternoon. As the 5:30pm classes grow, we’ll add some 4:30 Group fitness classes as needed!
Strength
Every 1:30 for 18 mins.
1 Clean & Jerk, pick load
Start at 60% 1RM and build each set to today’s “heavy.”
WOD
Complete as many rounds as possible in 8 mins of:
20 Goblet Lunges 53/35
10 L/10 R Single Arm Kettlebell Snatches, 53/35
10 Handstand Push-Ups (Push Press)
Thursday, Aug 18
“You’ll never do a whole lot, unless you’re brave enough to try.” - Dolly Parton
Today:
Rebuild option all day.
4:30 Strength Focus is now a standard WOD/ Rebuild class.
Warm-up
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Strength
Every 1:30 for 18 mins, alternating between:
10 Kettlebell Front Squats, pick load @3111
8 L Tempo Single Arm Dumbbell Rows, pick load @2111
8 R Tempo Single Arm Dumbbell Rows, pick load
10 Box Jumps - tall; height of the box doesn’t matter, the 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 55-60 seconds to complete your 10 reps if done properly
WOD
5 rounds for time of:
6 Overhead Squats, pick load
12 Toes-to-bars
30 Double Unders
Athlete Instructions
Overhead Squats- choose a weight that will challenge you, but you should still be able to complete unbroken
Rebuild
3 rounds for quality of:
3 L/3 R Turkish Get-ups, pick load
Rest 45 secs
Waiter Carry, pick load, L 30 secs/R 30 secs
Rest 45 secs
10 Supine Ring Rows @2111
Rest 45 secs
L-Sit Hold, 1 min
Wednesday, Aug 17
“When things go wrong, Simplify.” - Dan John
Strength
3 Bench Press, pick load
Every 3 mins for 15 mins.
Suggested loads per set (by %): 70, 75, 80, 85, 90+
– THEN –
Bench Press 2x Max Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Drop down and complete at 10-15 lbs less off today's heavy from part 1.
Complete sets every 3 mins.
WOD
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Athlete Instructions
If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.
Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.
Tuesday, Aug 16
“Anything or anyone that does not bring you alive is too small for you.”
― David Whyte
Today
5:30pm XT
Rebuild option available all day.
Strength (athletes doing the WOD will not do strength today, as it’s a longer workout. This strength piece will just be part 1 for Rebuild’ers)
4 rounds for quality of:
24 Single Arm Kettlebell Swings (12 each)
12 Pause Ring Rows @3111
Double Kettlebell Overhead Hold 1min
WOD
For Time:
1 mile Run
40 Bar Facing Burpees
*12 min Time Cap (athletes should scale the run distance to allow them the opportunity to accumulate lots of burpees before the cap!)
@15 Minute Mark:
7min AMRAP
1 Building Lap
10 Tuck Ups
5 Hang Power Clean (135/95)
@25 Minute Mark:
For Time
10 Bar Facing Burpees
20 Deadlifts 135/95 lbs
1 Post Run
*5 min Time Cap
Rebuild
4 rounds for quality of:
18 Plank DB Pull Throughs
24 Glute Bridges
Plank Hold, 1 min
XT Strength
Axle Bar Deadlift 5-5-4-4-3-3
Axle Bar Hang Clean 8-8-6-6-4-4
3 RFQ
Sled Push (down/back, increase weight each set)
Dball over shoulder x 10-14
Sled Pull (down/back, increase weight each set)
Monday, Aug 15
"Passion makes the world go 'round. Love just makes it a safer place." - Ice-T
Today:
XT 4:30
Thursday 4:30 strength focus is now a regular fitness class.
Announcements: Check todays email for some more big changes!
Warm-up
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Strength
Back Squat 2-2-2-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets 1-3: 88-90% 1RM
Sets 4-6: 80-83% 1RM
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
Complete sets every 2:30 mins.
WOD
3 rounds for time of:
20/15 Assault Bike Calories
10 Devil Press, 50/35 lbs
XT Strength
A) Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x(1+1+1+1+1+1)
50-60% 1RM Snatch
Reset any time the bar comes back to the floor or the hang.
B) Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4x(1+1+1+1)
70% 1RM Snatch (or more)
Continuing from the complex above and an opportunity to build to some heavier loads as long as you are maintaining positions and moving with speed. Make sure to only build up if you are completing the snatch and hang snatch with consistent speed and a strong lockout. Make sure your overhead squat is just as deep (if not more so) than your snatch receiving position.
C) Snatch Pull 3x2
Use the same weight for each set.
Rest as needed between sets.
90% 1RM Snatch
Loading is below 1RM for two pulls to improve our top end strength and extension. Reset between reps and focus on staying balanced as you initiate the lift off the floor and extend big at the top.
Saturday, Aug 13
"Your 'should self' puts the alarm clock across the room at night so your 'want self' can’t reach the snooze button in the morning." - Adam Grant
Community WOD
Partner WOD for time (33:00 cap) - Individuals cut reps in half and work 1:00 on/1:00 off
2000 m Row (partners switch every 250m)
120 burpees (any split)
1000m row
100 toes to bar (med ball sit-ups) (any split)
500m row
80 Dbl DB Ground to Overhead (35/25 or 25/15) (any split)
Rebuild
Every 1:30 for 18 mins, alternating between:
8 L Tempo Bulgarian Split Squats, pick load - 3011 Tempo
8 R Tempo Bulgarian Split Squats, pick load - 3011 Tempo
8x 4-Count Squat Compressions - 2222 Tempo
8 Prone Swimmers - 4040 Tempo
3 rounds for quality of:
3 L/3 R Turkish Get-ups, pick load
Rest 45 secs
Waiter Carry, pick load, L 30 secs/R 30 secs
Rest 45 secs
10 Supine Ring Rows 2111 Tempo
Rest 45 secs
L-Sit Hold, 1 min
Friday, Aug 12
“And now that you don’t have to be perfect, you can be good.”
— John Steinbeck, East of Eden
Strength
Deadlift 3-3-3-6-6
Sets 1-3: 85-88% 1RM
Sets 4-5: 75-78% 1RM
Complete sets every 2:30 mins.
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
WOD
Every 3 mins for 15 mins do:
12 Burpee Box Jump Overs, 24/20 in
10 Thrusters 95/65
Thursday, Aug 11
“Tensing your abs will amplify the intensity of the contraction of any muscle in your body.”
― Pavel Tsatsouline
Today:
Rebuild option available all day.
Strength Focus has a new focus; "Athletes will have the opportunity to choose the moment they would like to focus on during the class and we will deep dive how to ““Strengthen”” the movement of their choosing.”
Strength
Every 1:30 for 24 mins, alternating between:
7 Barbell Hip Thrusts, pick load
12 Slider Hamstring Curls
Hollow Body Hold, 1 min
8 Supinated Grip Bent Over Rows, pick load
- Notes on the Strength -
6-7 Barbell Hip Thrusts,- 20X1 Tempo; staying with weight used last week or around 80% 1RM Deadlift
10-12 Slider Hamstring Curls- 2111 Tempo / 20-25 Prone Lying Banded Leg Curls
6-8 Supinated Grip Bent Over Rows- 2111 Tempo
WOD
As many reps as possible in 4 mins of:
Dumbbell Box Step Over, 55/35 lbs, 20 in
Rest 1 min
As many reps as possible in 4 mins of:
Double Unders
Rebuild
3 RFQ
KB Front Rack + OH Carry - 100m (switch at 50m)
Cable or Sled Face Pulls x 10-12
Box Elevated Pistol Squats x 4/leg @3111
Strength Focus
Fun warm-up
You pick the moment you want to “strengthen”
-Typical choices include; Handstands, double unders, pull-ups, rope climbs, snatch, deadlift.
Relaxing movements to cool down
Wednesday, Aug 10
“If it’s important, do it everyday. If it’s not important, don’t do it at all.” - Dan John
WOD ( Part a )
1 round of: max rep Bar Muscle-ups, 1 min Rest
1 min max rep Strict Handstand Push-ups, 1 min Rest
1 min max rep Row Calories, 1 min Rest
1 min max rep Dumbbell Single Arm Overhead Squats, 50/35 lbs, 1 min Rest
1 min max rep Dips Rest 1 min
Front Leaning Rest, 1 min
Rest 4 mins until the running clock reaches 15:00, then start B…
WOD ( Part b )
Every 1 min for 24 mins, alternating between:
max rep Bar Muscle-ups
max rep Strict Handstand Push-ups
max rep Row Calories
max rep Dumbbell Single Arm Overhead Squats, 50/35 lbs
max rep Dips
Front Leaning Rest, 40 secs
Tuesday, Aug 9
“During the last year she was alive, at age 95, my mother said many times, “It’s so freeing to realize that nothing really matters.” She said it joyously, with relief, as if a burden had been lifted.”
― Joan Tollifson
Today:
5:30pm XT
Rebuild option Available all day.
Strength
3 RFQ
20 Single Arm DB Z Press @21X1
10-12 Suitcase DB Walking Lunges @21X1
Manmakers x 6-10
WOD
From 0:00-2:00 (2 minutes)
Run 3 building laps
Max jerks (135/95)
Rest 1 minute
From 3:00-6:00 (3 minutes)
Run 4 building laps
Max jerks (135/95)
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 5 building laps
Max jerks
Rebuild
Every 75 sec x 12 sets
Incline Close Grip Bench Press x 10-12
DB Hamstring March x 10-12
Weighted V-Up x 12-16
XT
Front Squat 10x2 @80%
Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM Clean (or more) Reset at the floor between reps and rest minimally between. Refer back to day 5 and aim to complete these sets slightly heavier along with making technique improvements over your previous effort. Make sure you are still receiving the bar in a power position and don't load to a point where your form changes significantly.
Clean Pull 5x3 Use the same weight for each set. Rest as needed between sets.
95% 1RM Clean Three reps at a load that is pretty close to your max clean should provide a good challenge when it comes to maintaining consistency with each rep. Step up to it and complete these knowing how important this part of the clean is to a successful lift.
Monday, Aug 8
“Poetry is language against which you have no defenses.”
― David Whyte
Today:
XT 4:30
Upcoming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
Strength
Back Squat : 3-3-3-6-6
Back Squat 3-3-3-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.
Sets 1-3: 85-88% 1RM
Sets 4-5: 75-78% 1RM
Complete sets every 2:30 mins. The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
WOD
3 rounds for total time of:
Post Run Sprint
20 wall-ball shots (20/14)
6 alt dumbbell snatches (70/45)
Rest 4 minutes between rounds
XT
1x [ 1 Hang Snatch + 1 Overhead Squat ], pick load Every 1:30 for 15 mins.
Build over the course of the 10 sets to today’s heavy.
Snatch Pull + 2 Snatch 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+2) 65-75% 1RM Snatch Utilize the snatch pull rep to prime your positions and extension for the two snatch reps that follow. Reset with the bar on the floor between each rep of the complex. Stay within the percentage range and move it well.
Snatch Lift Off 5x3 Use the same weight for each set. Rest as needed between sets.
110% 1RM Snatch Refer back to day 9 for your previous go at this movement. Remember that these are here to feel some heavier weight on the bar and gain some experience with a load that you haven't snatched (yet). This allows us to gain some adaptation and confidence at the same time. Even though these are just lift offs and not pulls with extension, visualize initiating the lift the same way you would for a snatch. Reset between reps.
Saturday, Aug 6
The way to get started is to quit talking and begin doing. -Walt Disney
Today:
8:30 REBUILD
9:30 COMMUNITY WOD
Up Coming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
REBUILD
Every 2 mins for 18 mins, alternating between:
25 Russian Kettlebell Swings, pick load
10 Ab Wheel Roll Outs
Side Plank, L 45 secs/R 45 secs
3 rounds for quality:
Strict Bar Dips; 2020; 6-8reps rest 60sec
Pendlay Row; 20X2; 6-8reps rest 60sec
Russian Twists x 20
COMMUNITY WOD
3 rounds. One partner works for one minute whilst the other rests for one minute.
DB/KB Thruster
Push-Ups
Burpee box jump overs
Weighted Sit ups
OH Weighted Lunge
Friday, Aug 5
“If your compassion does not include yourself, it is incomplete.”
― Jack Kornfield
Strength
Every 2 mins for 16 mins: Pause Low Hang Cleans and Jerks
1x [ 1 Pause Low Hang Clean + 1 Jerk ], pick load Every 2 mins for 16 mins.
Pause Low Hang Clean- 2" below the knee pause for 2 secs Start around 60-65% 1RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
WOD
4 RFT:
4 rounds for time of:
L-Sit Hold, 1 min
Run, 400 m