WOD - Class Programming
Wednesday, Oct 19
“Where there is no struggle, There is no Strength.” - Oprah Winfrey
Strength A
1x [ 1 Hang Snatch + 1 Low Hang Snatch ], pick load
Every 2 mins for 10 mins.
Low Hang Snatch- 2 in below the knee
Strength B
1 Snatch, pick load
Every 1 min for 5 mins.
WOD
Complete as many rounds as possible in 14 mins of:
24 Alternating Pistols
18 Chest-to-bar Pull-ups
12 Alternating Dumbbell Snatches, 50/35 lbs
XT
Deadlift x5 @75%
E2M for 14:00
Tuesday, Oct 18
"I think of learning as unobstructed self-expression." — Josh Waitzkin
Strength
Every 1:30 for 12 mins, alternating between:
10 Tempo Front Foot Elevated Split Squats, pick load @31X1
10 Tempo Front Foot Elevated Split Squats, pick load
10 Tempo Ab Wheel Roll Outs @3010
15 Reverse Snow Angels @2020
WOD
3 rounds, each round for time, of:
Row, 500 m
10 Double Kettlebell Front Squats, pick load
**Go every 4 mins.
REBUILD
Every 2 mins for 12 mins, alternating between:
8 Tempo Bent Over Barbell Rows, pick load @2111
20 Dumbbell Death Marches, pick load @2011
L-Sit Tap, 40 secs
Monday, Oct 17
“Freedom is not worth having if it does not include the freedom to make mistakes.”
—Gandhi
Gym Happenings
New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.
WOD
4 rounds, 7 mins each, for max reps of:
Run, 2 Post Runs (start each post run rep with hand on the building)
15 Burpee Box Jump Overs, 24/20 in
24/18 Assault Bike Cals
max reps in remaining time: Rope Climbs (rope lowers)
Rest 3 mins
XT - A
5x5 Overhead Squat (on rack)
XT - B
3x5 Shoulder Press
3x5 Push Press
2x5 Push Jerk
Saturday, Oct 15
“Those who are easily shocked should be shocked more often.” — Mae West
Rebuild
Every 1:30 for 18 mins, alternating between:
:45-:60 Flutter Kicks
Suitcase + Waiters Carry, pick load, R+L 60 m
Suitcase + Waiters Carry, pick load, L+R 60 m
8 Strict Toes-to-bars (Hanging Knee Raises or Weighted V-Ups) @2110
4 RFQ:
10-12 GHD Sit-Up @21X1
20 Lateral Bound and Stick (these are “speed skaters” with dynamic, but controlled, lateral jumps and landings. Increase power/distance as you get more comfortable)
10-12 Good Morning @2111
14-18 Alternating Curtsy Squat @2111
Community WOD
5 rounds, 1 min per station, for max reps of:
Wall Ball, pick load
Kettlebell Swing, 24/16 kg
Dumbbell Box Step Over, 50/35 lbs, 20 in
Strict Handstand Push-up (or DB Strict Press)
Row Calorie
Rest 1 mins
**Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Friday, Oct 14
“Duty makes us do things well, but love makes us do them beautifully.” - Phillip brooks
Gym Happenings
Handstand Clinic!!!
Today, Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
Strength
With a continuously running clock perform:
1 Bench Press, in the first 1 min
2 Bench Press, in the second 1 min
3 Bench Press, in the third 1 min
Continue this for as long as you are able.
Athlete Instructions
(Rx) Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
(Rx) Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.
WOD
"Desire”
As many reps as possible in 5 mins of:
BurpeeBox Jump Over, 24/20 in
XT
Every 2 mins for 16 mins: Deadlift
3 Deadlifts, 85% 1RM
Thursday, Oct 13
“Without a sense of urgency, desire loses its value.” - John Rohn
Gym Happenings
Handstand Clinic!!!
This Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
Strength
Every 1:30 for 18 mins, alternating between:
8 Tempo Snatch Grip Romanian Deadlifts, pick load @4011
Hollow Hold, 1 min
10 Tempo Strict Pull-ups @2111
Bottoms-up Kettlebell Carry, pick load, L 25 m/R 25 m
WOD
For time:
Run, 800 m
60 Kettlebell Swings, pick load
Run, 800 m
Rebuild
3 RFQ
20 SA KB Swings (10/each)
6-8 Turkish Get Up (3-4/each)
20 KB/Sandbag Keg Lift (10/each)
Wednesday, Oct 12
“Nothing is less productive than to make more efficient what should not be done at all.”
- Peter Drucker
Gym Happenings
New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.
WOD
Every 4 mins for 32 mins do:
Row, 500/400 m
3 Snatches, pick load
3 Ring Muscle-ups (Scale to Bar Muscle-Ups or 8 Stationary Dips)
Athlete Instructions
Athletes may only take 3 attempts at the snatches 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 – e.g., 4070 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.
XT
A: 7x2 Snatch (Ascending)
B: DB Incline Bench 5 x 10-12
Tuesday, Oct 11
“To have long term success as a coach or in any position of leadership, you have to be obsessed in some way.” - Pat Riley
Gym Happenings
Handstand Clinic!!!
This Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
WOD
21-15-9
Thruster 95 / 65
Pull-up
Rebuild
3 sets
8-10 Goblet squat 31x1
8-10 SA KB push press 21x1
8-10 SA KB Row 21x1
Strength ( After WOD and Rebuild )
2 rounds for quality of:
8 R Tempo Bulgarian Split Squats, pick load @3010
12 R Dynamic Bulgarian Split Squats, pick load @10X0
Rest 1 min
8 L Tempo Bulgarian Split Squats, pick load
12 L Dynamic Bulgarian Split Squats, pick load
Rest 1 min
8 Tempo Ab Wheel Roll Outs @2111
Rest 1 min
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
Monday, Oct 9
“Necessity is the mistress and guide of nature. Necessity is the theme and inventress of nature, her curb and her eternal law.”
- Leonardo Da Vinci
WOD
Every 2 mins for 40 mins, alternating between:
max rep Assault Bike Calories, 1:30
20 Kettlebell Front Rack Walking Lunges, 24/16 kg
max rep Row Calories, 1:30
60 Double Unders (90 single unders)
XT
A: Back Rack Weighted Lunge 5x10-12 (5-6/each leg - Ascending)
B: Overhead Squat : 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Saturday, Oct 8
“Only one who devotes themselves to a cause with their whole strength and soul can be a master. For this reason mastery demands all of a person.” - Albert Einstein
Rebuild
3RFQ
Single Arm KB Crunch x 10/arm
Tall Kneeling KB Horn Bicep Curls x 12-15reps 20X0 Tempo
Tall Kneeling KB Horn Tricep Extensions x 12-15reps 20X0 Tempo
3 RFQ
KB Rack Cyclist Squat x8-12 @2111
Gorilla Row x8-12 @2111
KB Rack Carry 100’
Community WOD
For time (30-minute cap, any split):
Buy-In: 100 Alternating DB/KB Snatches
500m row
50 wallball
50 Russian Twist
400m row
40 wallball
40 Russian Twist
300m row
30 wallball
30 Russian Twist
200m row
20 wallball
20 Russian Twist
100m row
10 wallball
10 Russian Twist
Cash-Out: 100 Push-Ups
Friday, Oct 7
“First say to yourself what you would be; and then do what you have to do.” - Epictetus
Gym Happenings
Bring a Friend Friday! Know some people who you think might be interested in Pisgah Fitness? Invite them to a Friday workout, totally free! Every Friday WOD will be a little more simple (not any easier) than the rest of the week to make it a perfect time to bring a first timer! Community workouts on Saturday are also always free, and another perfect time to bring someone in for a trial!
Strength
Front Squat 1x3 at 75% 1RM
Front Squat 1x2 at 80% 1RM
Front Squat 1x1 at 85% 1RM
Front Squat 1x1 at 90% 1RM
Front Squat 1x3 at 90% 1RM
**Complete sets every 2 mins.
WOD
AMRAP 20
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 45/25 lbs
2 Post Runs
XT
Strict Press 5 x 2 / 80-90%
Heavy Dball chest carry accumulate 500’
*every-time you drop, 3-5 strict toes to bar.
Thursday, Oct 6
“Don’t think about making art, just get it done.” -Andy Warhol
Gym Happenings:
Pisgah Kids is recruiting new members! Tell all your friends with kiddos to stop by for a free class! Tuesdays and Thursdays 3:30-4:30. Elementary school ages.
Bring a Friend Friday! Know some people who you think might be interested in Pisgah Fitness? Invite them to a Friday workout, totally free! Every Friday WOD will be a little more simple (not any easier) than the rest of the week to make it a perfect time to bring a first timer! Community workouts on Saturday are also always free, and another perfect time to bring someone in for a trial!
Our member and physical therapist Hanna Trinite is now offering dry needling and manual therapy at the gym! If you have muscle soreness, muscle tightness or just feeling stiff, she’s here to help you out. Sign up at https://coredynamicsphysicaltherapy.as.me/PisgahFitness# or call/text her 828-283-0526 if you have questions or to book a slot.
Strength
Every 1 min for 15 mins, alternating between:
10 L Arm Landmine Press, pick load @20X1
10 R Arm Landmine Press, pick load
10 L Arm Landmine Rows, pick load @20X1
10 R Arm Landmine Rows, pick load
L-Sit Hold, 40 secs
WOD
Complete as many rounds as possible in 12 mins of:
12 L/12 R Single Arm Dumbbell Hang Clean & Jerks, pick load
12 Dumbbell Box Step Overs, pick load
REBUILD
3 RFQ
DB Skull Crushers (10-15 Rep Range) @20X1
Close Grip DB Bench Press 40X0 x 8 reps
Wednesday, Oct 5
“The day is always his who works with serenity and great aims.” - Ralph Waldo Emerson
WOD
2 Rounds for time:
Run, 800 m
4x 50’ Sled Push or Drag (Down and Back, outside parking lot, twice. Set a “challenging, but doable” weight. Should be breathing HARD after your 2 down and backs)
Row, 500 m
40 Burpee Broad Jumps (min: 3’/jump)
XT
Deadlift 1rm
Tuesday, Oct 4
“One of the most common ways for the modern person to maintain self-deception is to keep busy all the time.” - Daniel Putnam
Strength
Every 1:30 for 18 mins, alternating between:
20 Banded Lying Leg Raises @1010
10 Barbell Roll-Outs @3010
10 Tempo Strict Pull-ups @2110
WOD
5 rounds for time of:
18 Kettlebell Swings, pick load
12 Kettlebell Goblet Reverse Lunges, pick load
9/6 Assault Bike Calories
Rebuild
Every 1:30 for 13:30 mins, alternating between:
25 Banded Overhead Tricep Extensions @10X0
8 Supinated Grip Bent Over Rows, pick load @2111
GHD Hip Ext. Hold 1 min
Monday, Oct 3
“There is virtue in work and there is virtue in rest. Use both and overlook neither.” - Alan Cohen
Gym Happenings:
Our member and physical therapist Hanna Trinite is now offering dry needling and manual therapy at the gym! If you have muscle soreness, muscle tightness or just feeling stiff, she’s here to help you out. Sign up at https://coredynamicsphysicaltherapy.as.me/PisgahFitness# or call/text her 828-283-0526 if you have questions or to book a slot.
XT is back! Today you have the option to do the WOD or continue on your lifting instead!
Strength
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Athlete Instructions
Take 20 mins to build to a 1 RM.
WOD
Complete as many rounds as possible in 10 mins of:
5 Strict Handstand Push-ups
10 Ring Dips
15 Push-ups
30 Double Unders
XT
EMOM 10
EMOM 5 (1st 5 min)
3-5 Shoulder Press (set weight to “challenging but do-able”)
EMOM 5 (2nd 5 min)
5 Push Press (should be slightly heavier than shoulder press weight)
Saturday, Oct 1
“A good artist lets his intuition lead him wherever it wants.” - Lao Tzu
Rebuild
3 RFQ
14-20 SA KB Z Press (7-10/each) @3111
14-20 (7-10/each) Dbl KB Front Rack Cossack Squat @3111
100’ Dbl KB Front Rack Carry
3RFQ
16-20 Glute Bridge SA Press @31X1
KB Hollow Body Flutter Kick (accumulate :45)
16-20 Crossbody RDL (single KB) @3111
Side Plank ::45/each side
Community WOD
Buy In: 100 Partner Med Ball Sit-Up
Not to exceed 5:00. At 5:00 mark, teams will begin:
AMRAP (As Many Reps As Possible) for 20 minutes.
Partner A runs for 400 meters while Partner B does an AMRAP of:
20 Kettlebell Swings
20 Box Jumps
When Partner A returns, Partner B does the run while Partner A does the swings and box jumps.
At 25:00 mark, teams will begin
Cash Out: 60 burpees (alternating. Partner A does a rep, then B does one, etc…)
Friday, Sept 30
“Much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on.” - Steve Jobs
WOD
5 rounds, each round for time, of:
Row, 500 m
50 Double Unders
15 Deadlifts, 225/155 lbs
**Go every 6 mins
Thursday, Sept 29
“The noblest pleasure is the joy of understanding.”
- Leonardo da Vinci
Wanna test your fitness outside of the gym and have a blast with amazing people while doing it? Coach Kay signed up for a spartan Race and needs a team, lets go have some fun!
Here are the details: https://race.spartan.com/en/race/detail/7602/overview
WOD
For time:
Run, 800 m
20 Ground-to-Overheads, 135/95 lbs
20 Alternating Front Rack Lunges, 135/95 lbs
Run, 800 m
20 Alternating Front Rack Lunges, 135/95 lbs
20 Ground-to-Overheads, 135/95 lbs
Run, 800 m
REBUILD A
3RFQ
12-16 Filly Press @21X1
20 Goblet Lunges (10/each) @2111
12-16 Lateral Box Step-Downs (6-8/each - Pistol skill work) @3111
REBUILD B
Every 1:30 min for 18 mins, alternating between:
10 Supinated Bent Over Rows, pick load @21X0
20 Prone Lying Banded Hamstring Curls @1010
max rep Strict Pull-ups, 1 min
8x 4-Count Squat Compressions @2222
Wednesday, Sept 28
“If you don’t know where you’re going, any road will get you there.” - Yogi Berra
Strength
Tempo Front Squat 1x3 at 70% 1RM @32X1
Tempo Front Squat 1x2 at 75% 1RM
Tempo Front Squat 1x2 at 80% 1RM
Tempo Front Squat 1x1 at 85% 1RM
Tempo Front Squat 1x1 at 87% 1RM
**Complete sets every 2 mins.
WOD
21-15-9 reps, for time of:
Assault Bike Calories
Back Squat, 135/95 lbs
Tuesday, Sept 27
“Absolute certainty is a privilege of uneducated minds and fanatics. It is, for scientific folk, an unattainable ideal.” - Cassius Jackson Keyser
STRENGTH
5 rounds for quality of:
4 Tempo Bench Press, pick load @20X1
Rest 1:30
8 Ab Wheel Roll Outs @3020
Rest 1:30
WOD
2 rounds for max reps of:
max rep Assault Bike Calories, 1:30
Rest 30 secs
max rep Ring Dips, 1:30
Rest 30 secs
max rep Row Calories, 1:30
Rest 30 secs
max rep Push-ups, 1:30
Rest 30 secs
Rebuild
4 rounds for quality of:
8 Tempo Dumbbell Press, pick load @2110
Rest 45 secs
8 L/8 R Single Leg Hip Bridges @3011
Rest 45 secs
Bottoms-up Kettlebell Carry, pick load, L 100 ft/R 100 ft
Rest 45 secs