WOD - Class Programming
Wednesday, Nov 16
“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
STRENGTH
Deadlift 4rm
50,60,70,80,90%
WOD
5 rounds for time:
15 cal row
10 double KB Push Jerks 53/35
45 Double unders
XT
Jerk doubles
50% / 2
60% / 2
70% / 2
80% / 2x2
Tuesday, Nov 15
“To have long term success as a coach or in any position of leadership, you have to be obsessed in some way.” - Pat Riley
REBUILD
4 rounds
Neck to bar hold :15
Split squat 5/5
TGU 1 / 1
WOD
Amrap 16
Run 200m
8 V-ups
16 wall balls 20/14
REBUILD
3 rounds
Single leg V-ups 20
*KB bottoms up thruster 5/5
*pause,slow,pause,slow
Sunday, Nov 13
“Without a sense of urgency, desire loses its value.” - John Rohn
WOD
“Jackie”
For time:
1,000m row
50 thrusters 35lb
30 pull-ups
Saturday, Nov 12
“Duty makes us do things well, but love makes us do them beautifully.” - Phillip brooks
REBUILD
4 rounds for quality
6 / 6 single arm bench
:30 face up GHD hold
25’/25’ single arm reverse sled drag
4 rounds for quality
6 / 6 Single arm row
:30 face down GHD hold
25’/25’ single arm forward sled drag
WOD
For time, with a buddy:
100 calorie bike
50 single arm alternating devil press
400m kettlebell and dumbbell carry
50 single arm alternating devil press
100 calorie row
Friday, Nov 11
“Those who are easily shocked should be shocked more often.”
— Mae West
STRENGTH
Deadlift 5rm
47,57,67,77,87% (5 reps each)
WOD
Amrap 15
30 Bike
*20 SA DB C&J 50/35
10 DB Box over 24”/20”
*must alternate every 5 reps
XT
Jerk
47,57,67,77,77% (3 reps each)
Thursday, Nov 10
“Freedom is not worth having if it does not include the freedom to make mistakes.”
—Gandhi
REBUILD
4 rounds for quality
50’ Kettlebell front rack carry
:30 Handstand hold
:30/:30 Copenhagen plank
WOD
Amrap 20:00
Run 400m
2 rounds
1 rope climb
10 push-ups
REBUILD
4 rounds for quality
10 True push-ups
5/5 Archer ring row
50’ Reverse sled drag
Wednesday, Nov 9
"I think of learning as unobstructed self-expression." — Josh Waitzkin
STRENGTH
Bench 5rm
47,57,67,77,87% ( 5 reps each )
WOD
3 rounds for max calories
Amrap 3:00
9 Dumbbell cleans 50’s / 35’s
12 Dumbbell walking lunges 50’s / 35’s
Max calorie row
Rest 3:00
XT
Clean 5x3
47,57,67,77% 2x3
Tuesday, Nov 8
“To love and be loved is to feel the sun from both sides.” - David Viscott
Gym Happenings
REBUILD
4 sets
10 Banded glute bridges *
10 Kneeling fat bar curls *
15 Hollow rocks
*pause, slow, pause, slow
WOD
3 rounds
Run 400m
21 wall balls
42 double unders
REBUILD
3 sets
15 Cyclist squats *
15 Calf raises *
50’ sled push
*pause, slow, pause, slow
Monday, Nov 7
“To love and be loved is to feel the sun from both sides.” - David Viscott
Gym Happenings
REBUILD
4 sets
10 Banded glute bridges *
10 Kneeling fat bar curls *
15 Hollow rocks
*pause, slow, pause, slow
WOD
3 rounds
Run 400m
21 wall balls
42 double unders
REBUILD
3 sets
15 Cyclist squats *
15 Calf raises *
50’ sled push
*pause, slow, pause, slow
Sunday, Nov 6
“‘What is the secret of your serenity?’ Said the Master, ‘Wholehearted cooperation with the inevitable.’” — Anthony de Mello
WOD
“Cindy”
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Saturday, Nov 5
“I believe half the unhappiness in life comes from people being afraid to go straight at things.”
- William Locke
REBUILD
3 rounds
Reverse sled drag 50’
20 Landmine twist
15 ring tricep ext.
3 rounds
Lateral sled drag 50’
12 landmine cossack squats
SA KB FR carry 50’
WOD
Amrap 8
Run 400m
*buddy does rope climb
Rest 4:00
Amrap 8
20 sit-ups
20 KBS
*alternate rounds
Rest 4:00
Amrap 8
Bike max cal
*buddy does goblet hold
70/53
Friday, Nov 4
“Only those who know how to breathe will survive.” — Pundit Acharya
STRENGTH
Bench 4x6
55,65,75,85%
WOD
15-12-9
Snatch 115/85
30-24-18
Wall balls 20/14
XT
Snatch 5x3
55,65,75% 3x3
Thursday, Nov 3
“There is no enjoying the possession of anything valuable unless one has someone to share it with” - Seneca
REBUILD
4 rounds
SLDL 6/6
Kneeling Press 6/6
SA row 6/6
WOD
5 rounds for time:
12 Toes to bar
18 cal row
36 Double unders
**25:00 cap
REBUILD
5 rounds
12 deadbug 4 way
8 ring w’s
12 box calf raises*
*pause,slow,pause,slow
Wednesday, Nov 2
“Going forward is a matter of ordinariness.” — Dogen Zenji
STRENGTH
Squat 4x6
55,65,75,85%
WOD
3 rounds
1:00 bike
1:00 cleans 135/95
1:00 BOTB
Rest 1:00
XT
Clean 5x3
55,65,75% 3x3
Tuesday, Nov 1
“Simplicity is the ultimate sophistication.” — Leonardo da Vinci
REBUILD
4 sets
Crawl 25’
DBall chest carry 25’
Sled push 25’
WOD
4 rounds for time:
Run 400m
8 Strict pull-ups
14 Push-ups
16 walking lunges
20:00 cap
REBUILD
4 rounds OTM for 20:00
Chest to bar hold :15
Ring plank hold :15
Left Split squat hold :20
Right split squat hold :20
Rest 1:00
Monday, Oct 31
“Strength is a skill.”— Pavel
Gym Happenings
Big News!
Firstly, thank you for participating in the survey, this has been crucial in our decision making over the past week. So, we’ve decided to adjust our gym programing based on feedback we’ve received and things we’ve noticed in class. We will be beginning a 6 week strength cycle this week. Monday, Wednesday, and Fridays will have either a bench, squat or deadlift during the strength portion, we will be building up to heavy set or a “max” each day, and peaking for a 1rm PR over the course of the 6 weeks. Rogue Fitness has a really cool 1000lb club challenge that you can participate in on week 6 if you’re interested, I will be ( Jacob ). During XT we will be running an OLY cycle on MWF, focusing on the snatch, clean, and jerk. This will primarily be a technique based segment, but you should see some carry over strength from the power lifts on these days at the end of the cycle. Rebuild and the conditioning segments will remain the same for the most part. I ( Jacob ) am so excited and hope y’all enjoy what I’ve put together. It’s crucial that you continue to give me feedback on your experience, as this along with what the coaches tell me and what I see is how I make these decisions so your feedback is extremely important, please email / text me with questions anytime!
Jacob@pisgahfitness.com 606-340-7852
STRENGTH
Deadlift 4x6
55,65,75,85% (Heavy 6)
WOD
Amrap 10
20 cal row
10 push jerk 115/85
XT
Jerk 5x3
55,65,75% 3x3 (moderate)
Sunday, Oct 30
“I like my weights heavy and my squats down low.”— Anonymous
Gym Happenings
Big News!
Firstly, thank you for participating in the survey, this has been crucial in our decision making over the past week. So, we’ve decided to adjust our gym programing based on feedback we’ve received and things we’ve noticed in class. We will be beginning a 6 week strength cycle this week. Monday, Wednesday, and Fridays will have either a bench, squat or deadlift during the strength portion, we will be building up to heavy set or a “max” each day, and peaking for a 1rm PR over the course of the 6 weeks. Rogue Fitness has a really cool 1000lb club challenge that you can participate in on week 6 if you’re interested, I will be ( Jacob ). During XT we will be running an OLY cycle on MWF, focusing on the snatch, clean, and jerk. This will primarily be a technique based segment, but you should see some carry over strength from the power lifts on these days at the end of the cycle. Rebuild and the conditioning segments will remain the same for the most part. I ( Jacob ) am so excited and hope y’all enjoy what I’ve put together. It’s crucial that you continue to give me feedback on your experience, as this along with what the coaches tell me and what I see is how I make these decisions so your feedback is extremely important, please email / text me with questions anytime!
Jacob@pisgahfitness.com 606-340-7852
Women’s WOD
“Ellen”
3 rounds for time:
20 burpees
21 Alternating Dumbbell Snatch 35lb
12 Dumbbell Thrusters 35lb
Saturday, Oct 29
“I have one power. I will never give up.” - The Dark Knight
Gym Happenings
Women’s Only Class, Sunday 9:30!
Thank you so much for doing the survey, we had a huge turnout, with tons of useful feedback. speaking of….
Big post coming tomorrow!
Rebuild
A) 7 Rounds with Increasing effort on each set
15m Sled Push
15m Reverse Sled Drag
B) 3RFQ
8-10 KB Rack Cyclist 20kg/12kg
8-10 Gorilla Row 20kg/12kg
KB Rack Carry 20m each round 20kg/12kg
C) 3 Sets
Box Elevated Pistol Squats (plate loaded or bodyweight or assisted) - 4 reps/leg 31X1 Tempo
rest 45sec
Cable or Banded Face Pulls - 10-12reps 30X1 Tempo
rest 45sec
COMMUNITY WOD
Can be done as partners (any split), or individually.
Complete as many rounds as possible in 40 mins of:
Kettlebell Farmers Carry Walking Lunge, 32/24 kg, 60 ft
Run, 400 m
10 Strict Pull-ups
Kettlebell Farmers Carry Walking Lunge, 32/24 kg, 60 ft
Friday, Oct 28
“Success is not final; failure is not fatal. It is the courage to continue that counts.”
— Winston S. Churchill
Gym Happenings
Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!
Just click the link below!
https://forms.gle/PywPwWwznyskmNVT6
Strength A
1x [ 1 Hang Snatch + 1 Snatch ], pick load
Every 1:30 for 6 mins.
Strength B
1 Snatch, pick load
Every 1:30 for 9 mins.
Athlete Instructions
Start at 90% of 1-RM Snatch and build to a heavy snatch for the day.
If you miss the same weight twice, end your snatch session.
WOD
5 rounds for time of:
10 Hang Power Snatches, 95/65 lbs
30 Double Unders
XT
Bench Press 8-8-8-8-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Athlete Instructions
Sets 1-2: 90-95% 8RM
Sets 3-4: 85-90% 8RM
Set 5: 85% 8RM
Note: If you do not know your 8-RM overhead press, use today to establish an 8-RM during these 15 minutes instead of the sets and reps above.