WOD - Class Programming
Wednesday, Dec 28
No man has a good enough memory to be a successful liar. Abraham Lincoln
Gym happenings
WORKSHOP WEDNESDAY! Dec 29th 6:30 - 8:30pm ( $10-$20 per person )
Snatch
1 x 55%
1 x 65%
1 x 75%
1 x 85%
1 x 85+%
WOD
21-15-9
OHS 75/55
SDLHP
XT
Overhead squat
6 x 5 / 55%
Tuesday, Dec 27
“I have a lot of growing up to do. I realized that the other day inside my fort.”
—Zach Galifianakis
Gym happenings
WORKSHOP WEDNESDAY! Dec 29th 6:30 - 8:30pm ( $10-$20 per person )
Rebuild
4 rounds
D ball carry 100’
Landmine twist 8/8
Banded Glute bridge 8
WOD
Buddy 5k
*row 5k with a buddy for time, trade off meters however you would like.
Rebuild
3 rounds
Seated band row 12
V-ups 10
Back ext. 8
Monday, Dec 26
“Eggs are fantastic for a fitness diet. If you don’t like the taste, just add cocoa, flour, sugar, butter, baking powder and cook at 350 for 30 minutes.” — Anonymous
Gym happenings
WORKSHOP WEDNESDAY! Dec 29th 6:30 - 8:30pm ( $10-$20 per person )
Bio: my name is Amitai Klitsner, I’ve been a movement student, and practitioner for 5 years. In that time I’ve been exposed to movement teachers and practices in 4 continents from capable and dedicated teachers.
You are invited to join me and the team at Pisgah fitness for a 2 hour workshop that will dive into non linear conditioning and partnered games.
The thought behind non linear conditioning, is that the demands of day to day life do not occur on one plane at a time. We often need to problem solve in dynamic ways that occur with motions that cross many planes.
The product of engaging in tasks that require non linear responses is that we develop more ability over time to articulate, and stabilize, within larger ranges of motion.
Partnered games are a great tool to explore these concepts and we will be utilizing them throughout this 2 hour session.
We welcome people being of all backgrounds and abilities to attend. The underlying goal of these practices are to meet the participants at their current capacity and provide an appropriately engaging challenge.
Jerk
1 x 55%
1 x 65%
1 x 75%
1 x 80%
1 x 85%
1 x 85+%
*If it’s feelin’ good, go ahead and find a heavy single. if not, do a couple sets at 85%.
WOD
AMRAP 12
5 strict pull-ups
7 strict HSPU
9 jump squats
XT
Strict press
6 x 5 / 55%
Saturday, Dec 24
“Dad, you taught me everything I know about exterior illumination.” — Clark Griswold
Happy Holidays Ya’ll!
Rebuild
3 sets
Ring Y raise 8
Glute bridge 8
Plate slides 8 / 8 reps
3 sets of 12 each
Kneeling DB lateral raise
Kneeling curls
Ring tricep extensions
Community WOD
3 rounds
1 min on, 1 min off
DB box overs 50 / 35lb , 24 / 20”
Sled Push
Row Cal
DB snatch 50 / 35
Bike cals
Friday, Dec 23
“I never feel more alone than when I’m trying to put sunscreen on my back.”
—Jimmy Kimmel
Jerk
2 x 50%
2 x 60%
2 x 70%
3 x 2 - 80%
WOD
5 rounds for time:
5 clean and jerk 155 / 105
20 cal bike
XT
Strict press
2 x 50%
2 x 60%
2 x 70%
3 x 2 - 80%
Thursday, Dec 21
“My Mama says that alligators are ornery because they got all them teeth and no toothbrush.” — Bobby Boucher (Adam Sandler), The Waterboy
Rebuild
3 rounds
8/8 Split squat
12 Ring face pull
50’/50’ Suitcase carry
WOD
Amrap 20
100 push-ups
200 air squats
300 double unders
*partition reps however
Rebuild
4 rounds
8 DB Hex press
8 cyclist squats
100’ Sled push
Wednesday, Dec 21
“I walk around like everything’s fine, but deep down, inside my shoe, my sock is sliding off.”
— Anonymous
Clean
2 x 50%
2 x 60%
2 x 70%
3 x 2 - 80%
WOD
Amrap 15
7 toes to bar
9 deadlift 185/125
15/12 cal row
XT
Clean deadlift
2 x 80%
2 x 90%
2 x 100%
3 x 2 - 110%
Tuesday, Dec 20
“I’m not superstitious, but I am a little stitious.”
—Michael Scott (Steve Carrell), The Office
Rebuild
3 rounds
8/8 single arm dumbbell bench
8/8 single arm dumbbell row
50’/50’ single arm bottoms kettlebell up carry
WOD
3 rounds
AMRAP 3:00
9 thruster 75 / 55
9 burpee over bar
1:00 rest
Rebuild
5 sets
5/5 KB thrusters
5 (4way) dead bugs
Monday, Dec 19
“Insomnia sharpens your math skills because you spend all night calculating how much sleep you’ll get if you’re able to ‘fall asleep right now.’” — Anonymous
Snatch
2 x 50%
2 x 60%
2 x 70%
3 x 2 - 80%
WOD
4 rounds for time
20 kettlebell swings
20/15 cal bike
XT
Snatch deadlift
2 x 80%
2 x 90%
2 x 100%
3 x 2 - 110%
Sunday, Dec 18
“Never follow anyone else’s path. Unless you’re in the woods and you’re lost and you see a path. Then by all means follow that path.”— Ellen DeGeneres
“Gillian”
30-24-18-12-6
Double unders
Ball slams 20lb
Calorie row
Saturday, Dec 17
“I love being married. It's so great to find that one special person you want to annoy for the rest of your life.” — Rita Rudner
Rebuild
3 rounds
6/6 Landmind press
50’ Sled pull
6/6 Land mine cork screw
3 rounds
50’ Sled push
6/6 Land mind rows
6/6 Land mind twist
Community WOD
12 days of Christmas!
1 - Strict pull-up
2 - Box jump overs
3 - Push-ups
4 - Wall balls
5 - Cal row
6 - Air squats
7 - Cal bike
8 - Kettlebell swings
9 - Burpee
10 - Alternating DB snatch
11 - Toes to bar
12 - SA alternating devil press
Friday, Dec 16
“Before you marry a person, you should first make them use a computer with slow internet to see who they really are.”— Will Ferrell
Jerk
55% - 3 reps
65% - 3 reps
75% - 4 sets of 3 reps
WOD
8 rounds for max calories
1:00 bike
1:00 row
1:00 rest
XT
Push press ( Use 80% of your jerk as your push press 1rm )
55% - 3 reps
65% - 3 reps
75% - 4 sets of 3 reps
Thursday, Dec 15
“Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.”
— Jack Handey
Rebuild
3 rounds
Side plank :30 each
Band pull apart 20
Glute walks 25’ each
Forward, backward, lateral
WOD
Amrap 18
4 Strict pull-ups
8 axle front rack lunges
1 pole run
Rebuild
3 rounds
8 Kneeling axle curl
8 axle front rack lunges
8 axle RDLs
Wednesday, Dec 14
“My mother always used to say: The older you get, the better you get, unless you’re a banana.”—Rose (Betty White), The Golden Girls
Clean
55% - 3 reps
65% - 3 reps
75% - 4 sets of 3 reps
WOD
21-15-9
Deadlift 225/155
Bar facing burpees
XT
Clean deadlift
75% - 3 reps
85% - 3 reps
95% - 3 reps
105% - 3 sets of 3 reps
Tuesday, Dec 13
“I'm sick of following my dreams, man. I'm just going to ask where they're going and hook up with ’em later." — Mitch Hedberg
Rebuild
3 rounds
8/8 DB Rows
100’ farmer Carry
8/8 Kneeling press
WOD
5 rounds
1:00 each
Bench press BW
Double unders
Row for cal
Rest 1:00
Rebuild
3 rounds
8 DB Hex press
100’ Sled push
8 Ring face pulls
Monday, Dec 12
“A day without sunshine is, you know, night.” - Steve Martin
Gym Happenings
Hey ya’ll, Jacob here. I’m extremely happy with the results of the first strength cycle I’ve had the honor of subjecting you to. I’m very excited about our next cycle, we will be focusing on the:
Olympic lIfts! This will be a short and sweet 3 week cycle to get us through the holidays, then in January we will be switching to another strength focus program. Keep the feedback coming, it’s absolutely crucial! Happy Holidays!
Snatch
3 - 55%
3 - 65%
4 / 3 - 75%
*If you don't have percentages just take 2 light sets to build to a moderate working weight for 4 sets of 3 reps.
WOD
6 rounds for time of:
12 Wall balls 20/14
12 Sumo deadlift high pulls 70/53
XT
Snatch deadlift
3 - 75%
3 - 85%
3 - 95%
3 / 3 - 105% (moderate / heavy 3’s)
Sunday, Dec 11
No Women’s Class!
Sorry for the short notice ya’ll, we will resume regular schedule next week, thanks!
Saturday, Dec 10
“The meaning of life is whatever you ascribe to it.” - Joseph Campbell
REBUILD
3 rounds
10 Ring face pulls
50’ Reverse sled drag
:30 Face down GHD hold
3 rounds
¼ get-up heavy 2/2
100’ Suitcase carry
10 Ring tricep ext.
WOD
2 rounds
Amrap 6
16 SA alternating Devil Press 50/35
*Other buddy max cal row
Rest 2
Amrap 6
8 DB Box step overs 50/35
*other buddy max sit-ups
Rest 2
Friday, Dec 9
“A good artist lets his intuition lead him wherever it wants.”
- Lao Tzu
STRENGTH
Deadlift 1rm
55,65,75,85,95,105%
WOD
“Polarbear”
3 rounds for time:
Run 400m
20 air squats
12 Jerks 115/75
XT
Jerk, sets of 1
47,57,67,77,83,87%
Thursday, Dec 8
“Much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on.” - Steve Jobs
REBUILD
4 rounds
6/6 SA rows
6/6 Split squat
50/50’ SA front rack carry
WOD
“Porchclimb”
Amrap 18
18 cal Bike
12 push-ups
2 rope climbs
REBUILD
3 rounds
8 True push-ups
8 4 way dead bugs
100’ sled push