Tuesday, Aug 1

“Forgiveness is the key to action and freedom.” - Hannah Arendt

Rebuild

3-4 rounds 

¼ KB Get-up 3-6 

Rotational split squat 6-10 

Low Band Chop 10-15 

Metcon

AMRAP 15

30 Double unders 

12/15 Cal Bike 

Farmer carry 100’ 

Rebuild

3-4 rounds 

Slant board calf raise 12

Reverse sled drag 100’ 

Farmer carry 100’

Monday, July 31

“You will never win if you never begin.” - Helen Rowland

Strength 

Bench 

60% / 3 

70% / 3 

80% / 6 x 3 

Metcon

3 rounds for time: 

400m run 

12 Pull-ups 

18 DB snatches 35/50

XT

Snatch 

50% / 3

60% / 3

70% / 8 x 3 

30 Pull-ups

Saturday, July 29

“Look deep into nature, and then you will understand everything better.” - Albert Einstein

Rebuild

4 rounds 

Triceps 8

GHDSU 8

3 rounds 

Lat pulldown 12 

Calf raises 12

3 rounds 

Lateral raise  12

GHD Back ext. 8

2 rounds 

Curls 20

Shrugs 20 

Community WOD 

AMRAP 8:00 

Run 200m 

Max Kettlebell Swings 

Rest 2:00 

AMRAP 8:00 

Bike 15/12 calories 

Max Push-ups 

Rest 2:00 

AMRAP 8:00

Row 20/15 calories 

Max Sit-ups 

Rest 2:00 

*With a buddy, both people working at a time, first movement dictates time spent on the second movement.

Friday, July 28

“All the universe is full of the lives of perfect creatures.” - Konstantin Tsiolkovsky

Strength 

Back Squat

55% / 4 

65% / 4 

75% / 5 x 4

Metcon 

AMRAP 18

Run 400m

Medball run 200m

20 Medball cleans 

20 Medball step-ups

20 Wall balls 

XT

Clean 

50% / 3

60% / 3

70% / 6 x 3

Thursday, July 27

“This world is but a canvas to our imagination.” - Henry David Thoreau

Rebuild

3-4 rounds 8-10 reps TEMPO 31x1 

½ kneeling press 

SA DB row 

Front foot elevated split squat 

Metcon

Amrap 3:00 

Bike 

Rest 1:00 

Amrap 3:00 

KB goblet Carry  

Rest 1:00 

Amrap 3:00 

DB crawl 

Rest 1:00 

Amrap 3:00 

Sled drag 

Rest 1:00 

Rebuild

3-4 rounds 

DB crawl 50’

Band face pull 10-15

SL DL 8/8

Wednesday, July 26

“I am not strong on perfection.” - Jasper Johns

Strength 

Bench Press

55% / 4 

65% / 4 

75% / 5 x 4

Metcon

3 rounds for time:

15 snatches 65/95 

Rowing 12/15 cals 

400m Run

XT

Snatch 

50% / 3

60% / 3

70% / 6 x 3 

Tuesday, July 25

“We all have ability. The difference is how we use it.” - Charolette Whitton

Rebuild

AMFRAP 20

*as many fresh reps as possible 

( treat it like a strength, not a metcon ) 

Reverse sled 50’

D ball carry 50’ 

Farmer carry 50’ 

Metcon

For Time:

10-15-20-25-30

V-Ups 

20-30-40-50-60 

Double unders 

Rebuild

3-4 rounds 

10 Deadbugs 

20 Calf raises 

15/15 Band pull across

Monday, July 24

“To know, is to know that you know nothing. That is the meaning of true knowledge.”

- Socrates

Strength 

Back Squat

55% / 4 

65% / 4 

75% / 5 x 4

Metcon

2 rounds 

AMRAP 2:00 

SA DB Devil press 

Rest 1:00 

AMRAP 2:00 

SA DB OH lunge 

Rest 1:00 

SA DB thruster 

Rest 1:00 

XT

Jerk 

50% / 3

60% / 3

70% / 6 x 3

Saturday, July 22

“Opinion is the medium between knowledge and ignorance.” - Plato

Rebuild

4 rounds 

Triceps 8

GHDSU 8

3 rounds 

Lat pulldown 12 

Calf raises 12

3 rounds 

Lateral raise  12

GHD Back ext. 8

2 rounds 

Curls 20

Shrugs 20 

Community WOD 

AMRAP 30

Run 400m 

10 Deadlifts 

60 Double unders 

20 Pull-ups 

*everything split 

Friday, July 21

“Real knowledge is to know the extent of one's ignorance.” - Confucius

Strength 

Bench Press 

50% / 6 

60% / 6 

70% / 4 x 6 

Metcon 

5 rounds 

1:00 each 

D ball cleans 

Push-ups 

Bike 

Rest 

XT

Clean 

50% / 3 

60% / 3 

70% / 4 x 3 

30 dips

Thursday, July 20

“When in doubt, don't.” - Benjamin Franklin

Rebuild

Landmine: 

3 sets of 8 each 

Deadlift 

Highpull 

Step back press

Metcon

3 rounds for time:

Medball Run 400m 

30 Box jumps 

30 wall balls 

Rebuild

4 rounds

Lateral sled 50/50’

Cyclist squats 

8-10

D ball carry 100’

Wednesday, July 19

“Nothing great in the world has ever been accomplished without passion.”

- Georg Wilhelm Friedrich Hegel

Strength 

Back Squat 

50% / 6 

60% / 6 

70% / 4 x 6 

Metcon

For time: 

100 double unders 

50 sit-ups 

100’ handstand walk 

50 sit-ups 

100 double unders 

*sub 10 wall walks for HSW 

XT

Jerk 

50% / 3 

60% / 3 

70% / 4 x 3 

Hanging leg raise & Back ext. 

2 sets of 20-30 each 

Tuesday, July 18

“Life consists not in holding good cards but in playing those you hold well.” - Josh Billings

Rebuild

3 sets of 8-10

Tempo 31x1 

DB SL crossbody RDL 

½ kneeling DB press 

DB front rack Front elevated split squat 

Metcon

10 rounds for max reps:

:30 Burpees 

:30 Rest 

:30 Cal Row 

:30 Rest 

Rebuild

3-4 rounds 

Reverse sled with handles 100’

Dead bugs 10 each 

SA farmer carry 100’ each

Monday, July 17

“We are never so defenseless against suffering as when we love.” - Sigmund Freud

Gym Happenings

Hey Ya’ll, Jacob here, someone stole my phone so if you need me just email Jacob@pisgahfitness.com, very sorry if I’ve missed your messages!

Strength 

Bench Press 

50% / 6

60% / 6 

70% / 4 x 6 

Metcon

AMRAP 15 

15 cal bike 

10 pull-ups 

5 snatches 95/135 

XT

Snatch 

50% / 3 

60% / 3 

70% / 4 x 3 

30 Pull-ups 

Saturday, July 15

“The celebrity is a person who is known for his well-knownness.” - Daniel J. Boorstin

Rebuild

Landmine: 

3 sets of 8 each 

Deadlift 

High Pull

Split squat 

Step back press  

Split switches 

Community WOD 

AMRAP 5:00 

1 Rope Climb 

5 burpees 

Rest 5:00 

AMRAP 5:00 

KB, 1 rep each:

Clean 

Press 

Squat 

Rest 5:00 

AMRAP 5:00 

Row for meters 

Rest 5:00 

Friday, July 14

“Education is a progressive discovery of our own ignorance.” - Will Durant

Strength 

Back squat  55% / 3 reps EMOM for 10:00 

Metcon 

5 rounds for time: 

50 double unders 

9 deadlifts 

7 hang cleans 

5 push jerks 

75/115 

XT

C&J 55% / 3 reps x 10 sets

Accumulate 30 strict dips 

Thursday, July 13

“Art, in itself, is an attempt to bring order out of chaos.” - Stephen Sondheim

Rebuild

3 sets of 8-10 Tempo 31x1 

SA Landmine press 

DB Front foot elevated split squat 

SA DB Rows 

Metcon

Accumulate 1000’ of farmer carry sled drag AHAP In increments of 50’ 

Rebuild

Accumulate 1000’ of farmer carry sled drag AHAP In increments of 50’ 

Wednesday, July 12

“You are remembered for the rules you break.” - Douglas MacArthur

Strength 

Bench 55% / 3 reps EMOM for 10:00 

Metcon

5 rounds for max reps 

1:00 each 

Bike 

Burpees 

DB snatch 35/50

Rest 

XT

Snatch 55% / 3 reps x 10 sets 

Back extensions x 2 sets to failure 

Tuesday, July 11

“Adventure is worthwhile.” - Aesop

Rebuild

3-4 rounds tempo 31x1 

KB windmill 6/6 

Reverse sled drag 100’ 

SL glute bridge 8/8 

Metcon

Amrap 15:

Run 200m 

20 Med Ball step-ups 20/24” 14/20lb 

Run 200m 

20 Med Ball ground to overhead 14/20

Rebuild

3-4 rounds 

Med Ball step-up 20 

Med Ball overhead carry 100m 

Med Ball front rack carry 100m 

Monday, June 10

“People only see what they are prepared to see.” - Ralph Waldo Emerson

Gym Happenings

New Cycle Alert! We Will be starting a Bench Press and Back Squat cycle this Week! The cycle will be 12 weeks with 2 month long waves and a mini peak in the final weeks! Today we are establishing a base line, then doing a mini-deload the rest of the week. If you miss testing day today, feel free to just test on Wednesday or Friday this week. Also, if you have movement limitations and these exercises don’t feel great on your body, feel free to discuss other movement options with your coach (deadlift, good morning, strict press… etc). Lets go!

Strength 

Bench - Heavy single 

Back Squat - Heavy single 

* Suggested Build-Up: 

50% / 5 

60% / 4 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

For time: 

50 pull-ups 

50 toes to bar 

XT

Accumulate:

30 strict pull-ups 

30 straight leg raises