WOD - Class Programming
Tuesday, Sept 20
“Great effort is required to arrest decay and restore vigor.” - Horace
Strength
4 rounds for quality of:
8 Tempo Romanian Deadlifts, pick load @30X1
Rest 45 secs
10 L/10 R Russian Step-ups
Rest 45 secs
8x 4-Count Squat Compressions @2222
Rest 45 secs
WOD
For time:
Run, 800 m
80 Alternating Dumbbell Reverse Lunges, pick load
Run, 800 m
*Alternating Dumbbell Reverse Lunges- held in farmer carry
Rebuild
3 RFQ
20 Russian Twists
20 DB Reverse Lunges @ 2111
20 Windshield Wipers
20 Banded Pull-Aparts
Monday, Sept 19
“Most folks are about as happy as they make up their minds to be.” -Abraham Lincoln
Strength
5 Tempo Shoulder Press, pick load @20X1
Every 2 mins for 10 mins ( 5 sets )
WOD
Complete as many rounds as possible in 12 mins of:
6 Strict Handstand Push-ups (DB Shoulder Press)
9 Ring Dips (Box Dips)
12 Toes-to-bars (V-Ups)
Saturday, Sept 17
“Art is the act of triggering deep memories of what it means to be fully human.” ― David Whyte
Upcoming:
Fall Social Event!
Our very own Jay Moye is playing a show next Saturday, Sept 24th at One World Brewing from 5-8:00. If you’ve never heard Jay play, well, you’re in for a real treat, hope to see ya’ll there!
*Jay is also playing tonight (Friday) at Taco Billy!
https://oneworldbrewing.com/event/doss-church-the-unholy-noise-2022-09-24/
Rebuild
Every 1:30 for 18 mins, alternating between:
20 Prone Lying Banded Hamstring Curls @1010
10 Barbell Roll-Outs @3010
Superman Punch, 1 min
Every 2 mins for 18 mins, alternating between:
15 Glute Bridge, pick load
8 L/8 R Single Arm Kettlebell Rows, pick load @21X0
Side Plank, L 45 secs/R 45 secs
Community WOD
Guest Coach!
Chip Conrad @bodytribe
https://www.instagram.com/p/CiTKYqQvPhH/?hl=en
All are welcome.
No charge.
We will accept donations @pisgahfitness to offset the fee we’re paying Chip to come and coach today. No pressure. If you feel like donating, great, and thanks!
Friday, Sept 16
“Meditation is a social and political act. Listening and not-doing are actions far more powerful than most of us have yet begun to realize.” ― Joan Tollifson
Reminder:
We have guest coach Chip Conrad in town who will be leading out community WOD at 9:30. Whatever he has planned for us is a complete surprise and sure to be a BLAST! So don’t miss it!
WOD
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Thursday, Sept 15
“The meaning of life is whatever you ascribe to it.” - Joseph Campbell
Strength
Every 1:30 for 18 mins, alternating between:
12 Dumbbell Death Marches, pick load @3011
12 Barbell Hip Thrusts, pick load @20X1
Banded Palloff Hold, L 30 secs/R 30 secs
WOD
5 rounds for time of:
15/10 Assault Bike Calories
5 Burpees
10 Single Arm Dumbbell Snatches, pick load
REBUILD
3RFQ
8-12 KB High Pulls @2111
8-10 KB OHS @3111
10-14 DB Plank Pullthroughs (5-7 each arm)
Wednesday, Sept 14
“The world belongs to the energetic.” - Ralph Waldo Emerson
Strength
1 Clean & Jerk, pick load
Every 2 mins for 24 mins.
Athlete Instructions
Build to today’s heavy. If you’re feeling good, today is the day to push for a new 1-RM Clean & Jerk!
WOD
3 rounds for time of:
21/15 Row Calories
15 Pull-ups
9 Clean & Jerks, 135/95 lbs
Tuesday, Sept 13
“Human excellence is a state of mind.” - Socrates
Strength
Every 1:30 for 18 mins, alternating between:
10 Tempo Dumbbell Arnold Press, pick load @2111
8 Supinated Grip Bent Over Rows, pick load @21X0
10 Tempo Ab Wheel Roll Outs @3011
Side Plank, L 45 secs/R 45 secs
WOD
Complete as many rounds as possible in 12 mins of:
12 Front Squats, 115 / 75 lbs
12 Ring Dips
12 Toes-to-bars
Rebuild
3 RFQ
8-10 Cyclist Squats @2111
8-12 Dips @2111
8-12 Strict Knee Raises or V-Ups @2111
Monday, Sept 12
“If a person seriously proposes to go in for lifting heavy weights, they should make a point of practicing certain lifts every day. This daily practice is essential to the achievement of any real success.” - Arthur Saxon
Strength
Take 15 min to complete your heaviest 2 rep Bench Press for today.
WOD
Complete as many rounds as possible in 5 mins of:
3 Deadlifts, 275/185 lbs
7 Push Press, 115/75 lbs
Athlete Instructions
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.
Saturday, Aug 10
“Never let fear determine who you are. Never let where you’re from determine where you’re going.” -Constantine “Cus” D’amato
Rebuild
Every 1:30 for 18 mins, alternating between:
20 Prone Lying Banded Hamstring Curls @1010
10 Barbell Roll-Outs @3010
Superman Punch, 1 min
Every 2 mins for 18 mins, alternating between:
15 Glute Bridge, pick load
8 L/8 R Single Arm Kettlebell Rows, pick load @21X0
Side Plank, L 45 secs/R 45 secs
Community WOD
At 0:00, begin:
1 mile odd object relay (partners) or 1 mile odd object run (individual)
Partners will take turns running building laps or 400m runs, handing off an odd object (medball, dball, sandbag, bumper plate, kb, etc.). One partner runs with the object while the other rests.
If you finish before the 10:00 clock, you can rest before part B.
At the 10:00 mark:
AMRAP 8
20 Front Squat
20 Shoulder-to-Overhead
40 Sit-ups
One partner working at a time, the barbell is not allowed to touch the ground. One partner will need to actively hold the barbell while the other completes sit-ups. Any time the barbell hits the ground, teams must stop and complete 20 synchronized burpees before resuming the workout.
Individuals are allowed to drop the bar for their sit-ups!
At the 20:00 mark:
Odd object post run relay
Teams must complete 6 post runs with their odd object, alternating trips. Each athlete will make 3 post runs. Each post run should start from the building.
Friday, Aug 9
“In the end, we have nothing to loose by opening our hearts.” - Dzogchen Ponlop Rinpoche
Strength
3 Deadlifts, 75% 1RM
Every 2 mins for 16 mins.
WOD
4 rounds for time of:
Assault Bike 20/15
30 Kettlebell Swings, 24/16 kg
Thursday, Sept 8
“I’m not for everyone. I’m barely for me.” - Marc Maron
Strength
Every 2 mins for 18 mins, alternating between:
8 L/8 R Tempo Bulgarian Split Squats, pick load @3111
max rep Strict Pull-ups, 1 min
max rep Kettlebell Side Bends, pick load, L 45 secs/R 45 secs
WOD
For time:
Row, 1000 m
20 Burpee Over Rowers
40 Push Press 95/65
Rebuild
3 RFQ
12-14 DB Push Press @21X1
20-30 Russian Twists
10-14 Goblet Cossack Squat @2111
Wednesday, Sept 7
“One day I will find the right words, and they will be simple.” - Jack Kerouac
Strength
1 Clean & Jerk, pick load
Every 2 mins for 20 mins.
Athlete Instructions
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
WOD
9-6-3 reps, for time of:
Snatch, 155/110 lbs (Rx+: 185/135)
Burpee Box Jump Over, 30/24 in
Time cap: 7 mins
Athlete Instructions
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.
Tuesday, Sept 6
“I am my own experience, I am my own work of art.” - Madonna
Today: Rebuild option available all day.
Strength A
Every 1 min for 6 mins, alternating between:
10 Supine Ring Rows @2111
Prone Plank Hold, 45 secs
Strength B
4 Tempo Bench Press, pick load @20X1
Every 2 mins for 10 mins.
WOD
3 rounds for time of:
Row, 500/400 m
20 Toes-to-bars
20 Ring Dips
Rebuild
4 RFQ
8-12 Romanian DL @2111
10-15 V-Up
10-12 Dips
Monday, Sept 5
“I learned the value of hard work by working hard.” - Margaret Mead
Labor Day Today: 10 am ONLY!
Community WOD
“Bert”
For time:
50 Burpees
Run, 400 m
100 Push-ups
Run, 400 m
150 Walking Lunges
Run, 400 m
200 Air Squats
Run, 400 m
150 Walking Lunges
Run, 400 m
100 Push-ups
Run, 400 m
50 Burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
*Can be done with a buddy, or individually.
Saturday, Aug 3
“Zen is not some kind of excitement, but concentration on our usual everyday routine.”
– Shunryu Suzuki
Today:
8:30 Rebuild
9:30 Community WOD
Monday: ( Labor Day )
10am Community WOD only
Rebuild
3 RFQ
Glute Bridge Walk-Out x 5 reps @ 4040
Dumbbell Romanian Deadlift x 8 reps
Single-Arm KB Swing x 8 reps per side
3 RFQ
Piked Handstand Push-up x 10 reps @21X1
Dumbbell Suitcase Deadlift x 10 reps per side @2111
V-Ups x 10-14 @21X1
If time, “Depth Drop” Series
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Community WOD
In 12 mins, for max reps of:
100/70 Machine Calories
max reps in remaining time Wall Balls, 20/14 lbs
-- Rest 4 mins --
In 8 mins, for max reps of:
70/50 Machine Calories
max reps in remaining time Dumbbell Thrusters, 50/35 lbs
-- Rest 4 mins --
In 6 mins, for max reps of:
50/35 Machine Calories
max reps in remaining time Air Squats
Athlete Instructions
Can be done with partner or individually. Partners can use any split to break up work.
Machine Calories- Assault Bike or Row
Friday, Sept 2
“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
-Thomas Eddison
Strength
2 Pause Split Jerks, pick load
Every 2 mins for 20 mins.
Athlete Instructions
Sets 1-2: 65% 1RM Split Jerk
Sets 3-4: 70% 1RM Split Jerk
Sets 5-6: 75% 1RM Split Jerk
Sets 7-10: 80% 1RM Split Jerk
*Pause 2 secs in dip and 2 secs in receiving position.
WOD
For time:
Run, 800 m
60 Alternating Dumbbell Snatches, 50/35 lbs
Run, 800 m
Thursday, Sept 1
“One of the most important things you can accomplish is just being yourself.” - Dwayne “The Rock” Johnson
Today: Rebuild option available all day today.
STRENGTH
3 rounds for quality of:
10 L/10 R Tempo Front Foot Elevated Split Squats, pick load @30X1; place front foot on a platform approximately 2-4" higher than back foot
Rest 1 min
10 L/10 R Tempo Single Arm Dumbbell Rows, pick load @21X1
Rest 1 min
WOD
4 rounds, each round for time, of:
12 Hang Squat Cleans, 95/65
9 Hang Power Snatches, 95/65
300/250m Row
*Rest 2 mins between each round.
REBUILD
Every 1 min for 16 mins, alternating between:
8 L Single Arm Landmine Press, pick load @2111
8 R Single Arm Landmine Press, pick load
8-10 Bent Over DB Fly’s, pick load @2111
Weighted Sit-Ups, 40 secs @2111
Wednesday, Aug 31
“I guess if you keep making the same mistake long enough, it becomes your style.” - John Prine
Skill
Every 2 mins for 18 mins, alternating between:
4-8 Ring Muscle-ups (can sub Bar MU here if needed) Scaled: 12 Supine Ring Rows @2111
Handstand Walk, 50-75 ft (can sub nose-to-wall HS Hold here for 1:00)
L-Sit Hold, 1 min (accumulate as much time as possible in 1 min - can sub hollow hold here if needed)
WOD
2 rounds for time of:
25/20 Row Calories
Run, 800 m
20 Pull-ups
Tuesday, Aug 30
“No amount of anxiety makes any difference to anything that’s going to happen.” - Alan Watts
Today: We’ll start with the WOD for athletes that want to go that route. Those that do the WOD will do strength with the full class after “Diane.” We’ll have our normal Rebuild strength option as well today.
WOD
“Diane”
21-15-19
Deadlift 225/155
Handstand Push-Up (DB Push Press)
Rx+: Strict HSPU
Rebuild
3 RFQ
8-10 Romanian Deadlift @3111
12-16 Filly Press @21X1
20-30 Russian Twists
Strength
Every 2 mins for 18 mins, alternating between:
6 Barbell Hip Thrusts, pick load
30 Band Pull Aparts
Side Plank, L 45 sec/R 45 sec
Monday, Aug 29
“But never have I been a blue calm sea. I have always been a storm.” -Stevie Nicks
Reminder: Kids class is starting this week, not too late to sign your kids up!
-Older Kids: >9 Tuesday 3:30- 4:30
-Younger Kids: <9 Thursday 3:30-4:30
Strength
Back Squat: 1,1,1,1,3,3,3
Back Squat 1x1 at 90% 1RM
Back Squat 1x1 at 90% 1RM
Back Squat 1x1 at 90% 1RM
Back Squat 1x1 at 90% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x3 at 85% 1RM
Athlete Instructions
Complete sets every 2 mins.
WOD
Every 4 mins for 16 mins do:
max rep Assault Bike Calories, 1:30
60 Double Unders (100 singles)
Athlete Instructions
You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 1:30 min to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval.