WOD - Class Programming
Friday, March 10
“Respect is what we owe; love, what we give.” - Philip James Bailey
Strength
Bench Press
Bar / 6 tempo 3111
50% / 3
60% / 3
70% / 2
80% / 4,3,2,1
Metcon
For time:
Row 500m
12 cleans 95/135
Row 400m
9 cleans 105/155
Row 300m
6 cleans 115/175
Row 200m
3 cleans 125/195
Row 100m
XT
Clean
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Thursday, March 9
“Nothing will work unless you do.” - Maya Angelou
Rebuild
4 sets 5 / 5
½ Kneeling SA KB press
Alt. Gorilla row
Dub KB RDL
Metcon
4 rounds for time:
8 Burpee box overs
Run 400m
16 TTB
Rebuild
3 rounds of 8 each
Pause SL v-ups
Curtsy lunge
Plank pull through
Wednesday, March 8
“Prosperity tries the fortunate, adversity the great.” - Rose Kennedy
Strength
Deadlift
Bar / 6 tempo 3111
55% / 3
65% / 3
75% / 2
85% / 3,2,3,2
Metcon
AMRAP 15:
30 wall balls 14 / 20
21 / 30 cal bike
30 kettlebell swings 35 / 53
XT
Jerk
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Tuesday, March 7
“My freedom will be measured by the length to which I’ll disobey.” - Chris Smither
Gym Happenings!
Spring Social Event!!! Pisgah Community Potluck!
Saturday April 22, 5pm - ???
Corn hole, spike ball, fire pits, music!
Bring a dish to share ( please label with ingredients ), whatever you want to drink, camping chair, dogs, family friends.
Rebuild
4 sets 5 / 5
Single Arm Hollow Floor Press
Single Arm Split Squats
Bird Dog Row
Metcon
Buddy 5k
*While buddy rows, two kettlebells must be held in a farmer carry position or in the front rack carry position, Ideally alternate each time you’re back on the bells.
Rebuild
4 rounds
100’ farmer carry
100’ front rack carry
100’ reverse sled drag
Monday, March 6
“It is easier to prevent bad habits than to break them.” - Benjamin Franklin
Strength
Bench Press
Bar / 6 tempo *3111
55% / 3
65% / 3
75% / 2
85% / 3,2,3,2
Metcon
23.3
6 minute time cap:
5 wall walks
50 double unders
15 snatches 65/95
5 wall walks
50 double unders
12 snatches 95/135
*If completed then,
3 minute expansion:
20 Strict HSPU
50 double unders
9 snatches 125/185
*If completed then,
3 minute expansion:
20 Strict HSPU
50 double unders
9 snatches 155/225
XT
Snatch
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Sunday, March 5
“The good life is one inspired by love and guided by knowledge.” - Bertrand Russell
“Bronwyn”
AMRAP 20:
20 cal row
20 sit-ups
20 walking lunges
20 ring rows
Saturday, March 4
“We're here for such a short period of time. Live like you're already dead, man. Have a good time. Do your best. Let it all come ripping right through you.” - Jeff Bridges
Rebuild
4 sets
Up plank :30
Ring curl 8
Band leg curl 20
4 sets
down plank :30
Ring tricep ext. 8
Prone rock 20
Community WOD
Amrap 15
10 Rope Climbs
40 Single Arm Kettlebell Thrusters
80 Kettlebell Swings
Rest 5:00
Amrap 15:00
Run 400m
20 Hang C&J
20 Burpees over the bar
*All reps and distances split with a buddy.
Friday, March 3
“As long as I'm learning something, I figure I'm OK - it's a decent day.” - Hunter S. Thompson
Strength
Bench Press
6 sets of 1 reps
*build to heavy
50,60,70,80,90,100%
Metcon
“Painkiller”
4 rounds for time:
8 Snatches 115/75
48 double unders
*Bench mark, log score!
XT
Snatch
5x2 / 80% Ceiling
Thursday, March 2
“Everywhere is within walking distance if you have the time.” - Steven Wright
Rebuild
4 sets
Kettlebell Get-up 1/1
Kettlebell Gorilla row 5/5
Double Kettlebell Single Leg Romanian Deadlift 5/5
Metcon
4 rounds
15/12 cal bike
12 V-ups
8 Double Kettlebell Front Squat
4 Box Jumps 30/24
Rebuild
3 sets
8 Double Kettlebell Pause Front Squat
8 pause v-ups
8 Kettlebell Plank Pull-Throughs
Wednesday, March 1
“You may delay, but time will not.” - Benjamin Franklin
Strength
Deadlift
6 sets of 1 reps
*build to heavy
50,60,70,80,90,100%
*Prior to the start of the session, make an educated guess as to what your max deadlift is and then use those percentages. If you’re unsure, please consult with a coach!
Metcon
3 rounds
1:00 on :30 off, each movement
Box HSPU
Alternating body weight Step-ups
Candle stick roll-ups
XT
Jerk
5x2 / 80% ceiling
*Ceiling just means don’t go over 80%. You could do 5x2 at 68% or at 80%. What you’re looking for is snappy, fast, perfect reps.
Tuesday, Feb 28
“After 45 years of research and study, the best advice I can give to people is to be a little kinder to each other.” - Aldous Huxley
Rebuild
3 sets of 8 each
Hollow SA floor press
Bird dog row
Cyclist squat
Metcon
“Mexicola”
For time:
Row 500m
Run 400m
Bike 20/15 cals
Rebuild
4 rounds
Sled push 100’
Band oblique 30
D ball carry 100’
Monday, Feb 27
“I am not afraid... I was born to do this.” - Joan of Arc
Gym Happenings
NEW CYCLE!
For the next 6 weeks we will be doing the “Macuá” Cycle, we will be focusing on the bench press and deadlift during the strength portions, and the snatch, clean and jerk during the XT portions. Rebuild will continue to focus on full body sessions, and our wonderful physical therapists Jessica and Hanna have collaborated on our warm-ups to keep us healthy while we get insanely strong.
-Jacob
WOD
23.2A
AMRAP 15
5 burpee pull-ups
10 shuttle runs 50’
*add 5 burpee pull-ups each round.
Strength
23.2 B
5 minutes to establish a 1rm thruster from the floor.
XT
Thruster portion with class
Clean
5x2 / 80% ceiling
Sunday, Feb 26
“Maybe your weird is my normal. Who's to say?” - Nicki Minaj
Reminder
We kindly ask open gym peeps to avoid class times if possible! Thank You!
“RBG”
5 rounds for time:
15 air squats
20 KB snatches
200m run
Saturday, Feb 25
“The only way to make sense out of change is to plunge into it, move with it, and join the dance.” - Alan Watts
Rebuild
3 sets of 8 reps each:
Frog back squat
Bench hamstring lifts
DB incline bench press
Ring face pull
3 rounds
GHD face up hold :30
DB carry 100’
Lateral sled drag 100’
Community WOD
Amrap 25:00
While buddy runs 400m
10 SA alternating devil press
10 DB Box overs
20 SA push jerk
*Inside work is continuous, when partner comes in from the run, they pick up where their buddy left off. For example, I’m on 8 push jerks, when my buddy comes in from the run, they will start their push jerks off on the 9th reps of the set of 20, then when finished they will start doing devil presses.
Friday, Feb 24
“I love music. It's freedom, a way to deal with pent-up frustration.” - Ice Cube
Strength
Bench 3 x 5 / 55%
Deadlift 3 x 5 / 55%
Metcon
Amrap 15
5 pull-ups
10 push-ups
15 air squats
20 double unders
XT
Back squat 3 x 5 / 55%
Thursday, Feb 23
“The time you enjoy wasting is not wasted time.” - Bertrand Russell
Rebuild
3 sets of 8
Kneeling DB press
Kneeling DB curl
DB goblet cyclist squat
Banded glute bridge
Metcon
2 rounds for time:
30/24 cal Row
30/24 cal Bike
20 Dball cleans
Rebuild
3 rounds
100’ SA KB suitcase carry
20/20 banded oblique twists
100’ Forward sled
Wednesday, Feb 22
“To the mind that is still, the whole universe surrenders.” -Lao Tzu
Strength
Front Squat
55% / 3
65% / 2
75% / 1
85% / 1
95% / 1
105% / 1
*Keep adding until you find your new 1rm.
Metcon
4 rounds for time:
Run 400m
10 snatches 115/75
XT
Snatch sets of 1
50,60,70,75,80,85,90,95%
Tuesday, Feb 21
“There are many ways of going forward, but only one way of standing still.”
- Franklin’ D. Roosevelt
Rebuild
3 sets 8 each
SA DB row
SA DB bench
SA DB Split squat
SA SL DB RDL
Metcon
With a buddy for max BBJ
5 rounds
Amrap 2:00
Bike 15/12
Amrap Burpee box jump 24/20”
Rest 2:00
Rebuild
4 rounds
Landmine twists (10/10)
5 4 way Dead bugs (3131)
Reverse sled drag 100’
Monday, Feb 20
“I am an artist... I am here to live out loud.” - Emile Zola
Strength
Strict press
55% / 3
65% / 2
75% / 1
85% / 1
95% / 1
105% / 1
*Keep adding until you find your new 1rm.
Metcon
23.1
AMRAP 14:00
60 cal row
50 toes to bar
40 wall balls 20/14
30 cleans 135/95
20 muscle ups
XT
C&J sets of 1
50,60,70,75,85,85,90,95%
Sunday, Feb 19
“I'd rather regret the things I've done than regret the things I haven't done.”
-Lucille Ball
“Shirley Chisholm”
6 rounds for time:
200m run
10 ball slams
10 lunges
10 burpees
2:00 dance break