WOD - Class Programming
Thursday, Feb 2
“It's not what you look at that matters, it's what you see.” - Henry David Thoreau
Rebuild
4 sets
Band obliques 20/20
Band face pull 20
Sled push 100’
Metcon
10 rounds for time
12 Wall balls 20 / 14
100’ Single arm suitcase carry 70/53
Rebuild
4 sets
D ball carry 100’
Cyclist squat 8
Band front raise 20
Wednesday, Feb 1
“Mistakes are always forgivable, if one has the courage to admit them.” - Bruce Lee
Strength
Front squat
50% / 4
60% / 4
70% / 5 x 4
Metcon
Amrap 18
18 Toes to bar
18 Deadlifts 185 / 115
18 Burpees
18/14 cal Row
XT
C&J
50% / 2
60% / 2
70% / 5 x 2
Tuesday, Jan 31
“Originality is undetected plagiarism.” - William Inge
Rebuild
4 sets
Banded abs 20 *pause in bottom
Roll DB tricep ext 8-12
Double farmer carry 100’ *heavy
Metcon
50/40 cal bike buy in
- Then -
4 rounds for time:
50 double unders
20m hand stand walk
- Then -
50/40 cal bike cash out
Rebuild
4 rounds
Sled push 100’
Band pull apart 20 *pause at chest
DB curl 12
Monday, Jan 30
“It takes courage to grow up and become who you really are.” - E.E. Cummings
Strength
Strict Press
50% / 4
60% / 4
70% / 5 x 4
Pull-up 5 x 4
Axle front rack walking lunge 3 x 12 ( for load )
Metcon
Tabata row for max meters
*no rowing during rest intervals
*Goal is 1000/800m can anyone do it?
XT
Snatch
50% / 2
60% / 2
70% / 5 x 2
Sunday, Jan 29
“I dated a guy who played bad guys in movies all the time, and I think he was just a bad guy.”
- Jennifer Coolidge
Women's WOD
5 rounds
400m Run
20 Swings
15 Goblet Squats
10 Push Presses
All performed with one kettlebell, RX = 35lb
Saturday, Jan 28
“May you live all the days of your life.” - Jonathan Swift
Rebuild
4 sets
Suitcase carry 100’
Ring Face pulls 8
Toe raise 15
4 sets
Calf raises 15
Kneeling fat bar curl 8
D ball carry 100
Community WOD
For time:
150 cal Row
150 Push-ups
150 cal bike
*30 minute time cap
**one buddy does above while other buddy does:
-hollow hold during row
-superman hold during push-ups
-squat hold during squat
Friday, Jan 27
“What do you hang on the walls of your mind?” - Eve Arnold
Strength
Strict press
55% / 3
65% / 3
75% / 3
85% / 4 x 3
Pull-up 4 x 3
Metcon
5 rounds for time:
10 DB snatches ( heavy )
10 20m shuttle runs (200m)
*20m shuttle = 10m out & back
XT
Snatch
55% / 2
65% / 2
75% / 2
85% / 4 x 2
Thursday, Jan 26
“Happiness and moral duty are inseparably connected. “ - George Washington
Rebuild
4 sets
Half kneeling windmill 5/5
Seated hamstring curl 10-15
*pause at peak contraction
Curl to halo 5/5
Metcon
Amrap 20:
20 double unders
20 air squats
20 double unders
20/15 cal bike
Rebuild
4 sets
Crawl 50’
Sled push 100’
Cyclist squat 10 reps
Wednesday, Jan 25
“Wherever there is a human being, there is an opportunity for a kindness.”-Lucius Annaeus Seneca
Front squats
55% / 3
65% / 3
75% / 3
85% / 4 x 3
Metcon
3 rounds for max reps
Amrap 4
10 toes to bar
10 box jumps 24”/20”
10 KB deadlifts 70s/53s
Rest 2:00
Deadlift
55% / 3
65% / 3
75% / 3
85% / 4 x 3
Tuesday, Jan 24
“It is no measure of health to be well adjusted to a profoundly sick society.” - J. Krishnamurti
(This is a member suggested quote, send me ((Jacob)) your favorite quotes!)
Rebuild
4 rounds
Seated barbell good morning 6 reps
Plate half moon 6 reps per side
Single leg v-up 6 reps per side
Metcon
10 rounds for time:
1 Rope Climb
5 Burpees
12/9 cal Row
*20 minute time cap
Rebuild
Banded glute march 6-12 per side
Ring hammer curl x 6-12
Dumbbell plank pull through 6-12 per side
Monday, Jan 23
“There are two ways to be fooled. One is to believe what isn’t true. The other is to refuse to accept what is true.” - Soren Kierkegaard
(This is a member suggested quote, send me ((Jacob)) your favorite quotes!)
Strength
Strict press
55% / 3
65% / 3
75% / 3
85% / 4 x 3
Pull-up 4 x 3
Metcon
Amrap 10
15/12 cal Bike
10 Medball cleans
10 DB/KB jerks (heavy)
*5/5 on jerks
XT
C&J
55% / 2
65% / 2
75% / 2
85% / 4 x 2
Sunday, Jan 22
“Small minds discuss people. Average minds discuss events. Great minds discuss ideas.”
- Eleanor Roosevelt (This is a member suggested quote, send me ((Jacob)) your favorite quotes!)
“Victoria”
8 rounds for max reps:
2:00 work / 1:00 rest
5 KB squats
50’ carry
5 KB good mornings
50’ carry
5 KB cossack squats
Saturday, Jan 21
“Fine art is knowledge made visible.” Gustave Courbet
Rebuild
4 rounds
Pike L - sit lifts 8
Cuban Press 8
Yates Row 8
4 rounds
Jefferson curl 4
Candle stick roll up 4
Suitcase carry 100’
Community WOD
Amrap 8
20 double unders
20 SA push press 10 / 10
Rest 2
Amrap 8
1 Rope climb
10 Goblet lunges
Rest 2
Amrap 8
Bike 9/6
9 burpees
*alternate movements with a buddy.
Friday, Jan 20
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
E. M. Forster
Strength
Strict press
55% / 4
65% / 4
75% / 5 sets of 4 reps
Pull-ups
5 sets of 4 reps
Metcon
Amrap 15
15 / 12 cal row
10 wall balls 20/14
5 deadlifts 205 / 155
XT
Deadlift
55% / 4
65% / 4
75% / 5 sets of 4 reps
Thursday, Jan 19
“The power to question is the basis of all human progress.” Indira Gandhi
Gym Happenings
New Class Schedule Starting THIS WEEK!
Adding: Tuesday 5:30am & 12:00pm
Dropping: Tuesday and Thursday 6:00am
Rebuild
4 rounds
handstand hold :30
hanging leg raise 5
Lateral step-up 6-12 each
Metcon
5 rounds 1:00 each
Ball Slams 20/10
10m Goblet carry 70/53
10m Shuttle run
1:00 rest
*each movement will be performed for max reps during each minute.
Rebuild
4 rounds
GHD face down hold :30
Ring y raise 8
Kneeling curl 8
Wednesday, Jan 18
“How many people here have telekenetic powers? Raise my hand.” - Emo Philips
Gym Happenings
New Class Schedule Starting THIS WEEK!
Adding: Tuesday 5:30am & 12:00pm
Dropping: Tuesday and Thursday 6:00am
Strength
Front squat
55% / 4
65% / 4
75% / 5 x 4
Metcon
3 rounds for time:
50 double unders
5 deadlifts
5 hang cleans
5 push jerks
5 front squats
135/95
XT
C&J
2 / 55%
2 / 65%
5 x 2 / 75%
Tuesday, Jan 17
“Housework can't kill you, but why take a chance?” - Phyllis Diller
Gym Happenings
New Class Schedule Starting THIS WEEK!
Adding: Tuesday 5:30am & 12:00pm
Dropping: Tuesday and Thursday 6:00am
Coach Rainy shirts are in!
If you placed an order please Venmo Hanna @hannalovespizza $20.86. If you missed out and would like to order one, DM @pisgahfitness on Instagram and we can get another round.
Rebuild
3 x 10
SA KB bridge press
Bird dog row
Hollow rocks
Metcon
Terrible Tuesday
For Time:
50 cal row
50 cal bike
50 burpees
50 cal bike
50 cal row
*time cap 20:00
Rebuild
4 rounds
20 Band pull aparts
Face up GHD hold :30
Top dip hold :15
Monday, Jan 16
“What is art but a way of seeing?” - Saul Bellow
Gym Happenings
New Class Schedule Starting THIS WEEK!
Adding:
Tuesday 5:30am & 12:00pm
Dropping:
Tuesday and Thursday 6:00am
Strength
Strict press
55% / 4
65% / 4
75% / 5 x 4
Pull-up 5 x 4
Metcon
20/15 cal bike buy-in
4 rounds for time:
10 Devil presses 50/35
10 Thrusters 50/35
10 Reverse lunges 50/35
20/15 cal bike cash out
**Time cap 20:00
XT
Snatch
55% / 2
65% / 2
75% / 5 x 2
Sunday, January 15
Women’s WOD: 9:30AM
4 rounds:
Amrap 5
Buy in: pole run
15 KB swings
10 push presses
5 toes to bar
Rest 1:00
Saturday, Jan 14
“When we ask for advice, we are usually looking for an accomplice.” - Saul Bellow
Rebuild
4 rounds
Suitcase carry 100’
GHD face up hold :30
Sled push 100’
Bottoms up carry 100’
GHD face down hold :30
Sled drag 100’
Community WOD
Amrap 10
10 box overs
10 sit-ups
*while Buddy does 25/20 cals
Rest 5:00
Amrap 10
10 med ball cleans
10 ring rows
*while buddy does 25/20 cals