WOD - Class Programming
Saturday, March 18
“To be good, you need to believe in what you're doing.” - Billy Crystal
Gym Happenings
Marathon Alert!!
If you’re planning on stopping in for a workout today make sure that you drive to the gym from the uphill side and avoid riverside as there will be a marathon going on, hope to see you out!
Rebuild
2 x 50
Band face pulls
Band tricep push down
Band lat pull downs
Band hamer curls
4 x 25
Band oblique twists ( Each )
Ab mat back ext.
Glute kick backs
Pike lifts
Community WOD
Teams of 3
AMRAP 30
1 Rope climb
15 KB swings
5 burpees
10 KB reverse lunges
*Congo style, Partner A starts, Partner B&C wait, once Partner A finishes their rope climb, B may start. Once A finishes their 10 lunges they must wait to start the next rounds until C has also completed the lunges.
Friday, March 17
“Luck is believing you're lucky.” - Tennessee Williams
Strength
Dead
Bar / 6 tempo 3111
55% / 4
65% / 3
75% / 3
85% / 3,4,3
Metcon
3 rounds for time
Run 400m
9 push jerks 95 / 135
21 air squats
XT
Jerk
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Thursday, March 16
“Every burden is a blessing.” - Walt Kelly
Rebuild
4 sets of 6 each
Split squat
SA hollow floor press
Bird dog row
Metcon
Amrap 20:
20 cal Bike
20 Double unders
20’ Hand Stand Walk
20 double unders
Rebuild
3 rounds
O.H. carry 100’
Plank pull through 8 each side
Sled push 100’
Wednesday, March 15
“The better I get to know men, the more I find myself loving dogs.” - Charles de Gaulle
Gym Happenings
Pisgah Fitness member Hanna Trinite from Core Dynamics Physical Therapy is thrilled to be holding a pop up Core and Pelvic Floor Strength clinic on Sunday March 26 at 10:30am after the Women’s Workout 🏋🏻♀️ Open to all! ( Jacob here, Hanna is amazing, she has helped me immensely and I can’t recommend enough that you do your best to attend this event! )
Bring your questions and bring your friends! Email/text Hanna if you have any questions. Hanna@coredynamicsavl.com 828-283-0526
Strength
Bench
Bar / 6 tempo 3111
55% / 4
65% / 3
75% / 3
85% / 3,4,3
Metcon
1 minute each
Cleans 65/95
Box jump overs 20/24
Toes to bar
2 minutes each
Cleans 65/95
Box jump overs 20/24
Toes to bar
XT
Clean
50% / 2-3
60% / 2-3
70% / 2-3
5 x 2-3 / 80% ceiling
Tuesday, March 14
“My religion is very simple. My religion is kindness.” - Dalai Lama
Rebuild
4 sets of 6 each
Dub KB single leg DL
¼ get-up 3/3 (6 total)
Dub KB Gorilla row
Metcon
For time:
2,000m row
50 wall balls
1,000m row
35 wall balls
500m row
20 wall balls
*20 min cap
Rebuild
3 sets of 8 each
Cyclist squat
Pike DB press
Ring face pull
Monday, March 13
‘…rests on a system that sacrifices resilience for comfort.’ paraphrasing from ‘Devolution’ by Max BrookS
Strength
Bench Press & Dead Lift
Bar / 6 tempo 3111
50% / 3
60% / 3
70% / 2
80% / 4,2,4
Metcon
Amrap 7
Burpees to target just above your standing reach, could be a pull-up bar, ring or climbing rope.
XT
Snatch
50% / 2-3
60% / 2-3
70% / 2-3
5x2-3 / 80% ceiling
Sunday, March 12
“Do you have to have a reason for loving?” - Brigitte Bardot
“Jody”
5 rounds
Amrap 4:00
10 KB front rack step-ups
10 KB plank pull throughs
10 KB renegade rows
KB farmer carry around the building
Rest 1:00
*begin each round with where you left off on the previous round.
Saturday, March 11
“Surprise is the greatest gift which life can grant us.” - Boris Pasternak
Rebuild
3-4 rounds
Overhead lunges 8 each
Kneeling curls 8
Face up GHD :30
3-4 rounds
Landmine twist 8 each
Arnold press 8
Face down GHD :30
Community WOD
Partners
3 rounds for time:
Run 400m together
40 thrusters 75/55
Run 400m together
8 rounds of “Cindy”
5 pull-ups
10 push-ups
15 air squats
*30:00 time cap
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