Tuesday, Aug 8

“Form follows function.” - Louis Sullivan

Rebuild

3-4 x 8-10 

TEMPO 31x1 

Spanish Squats

Yates row 

Kneeling DB press 

Metcon

AMRAP 20: 

10 box jumps 20/14

12/15 cal bike 

15/20 cal row 

Rebuild

3-4 rounds 

Reverse sled 100’

Skater jumps 10/10 

High cable chop 15/15

Monday, Aug 7

“I have no methods; all I do is accept people as they are.” - Joan Rivers

Strength 

Back Squat 

50% / 5 

60% / 5 

65% / 3 x 5 

Metcon

5-4-3-2-1 

Rope climbs 

20-16-12-8-4

SA Alternating Devil Press 

XT

Snatch 

55% / 10 x 3 

30 Pull-ups

Saturday, Aug 5

“The profound self is a universal self.” - Rene Girard

Rebuild

3-4 rounds 

Landmine clean press 8 

Cyclist squat 12 

3-4 rounds 

Gorilla row 8

SL DL 8 

3-4 rounds 

½ kneeling KB chop 8 

Rower Pike 8 

Community WOD 

AMRAP 30

30 Burpees 

30 Cal Row

30 Wall balls 

30 pull-ups

*split with a buddy.

Friday, Aug 4

“Those that despise people will never get the best out of others and themselves.”

- Alexis de Tocqueville

Strength 

Bench 

60% / 3 

70% / 3 

80% / 6 x 3 

Metcon 

3-6-9-12-15

Ring dips 

Cleans 95/135

XT

Clean

50% / 3

60% / 3

70% / 8 x 3 

30 Dips

Thursday, Aug 3

“Of all possessions a friend is the most precious.” - Herodotus

Rebuild

3-4 rounds 

Landmine rotational DL 6-10

Low Hand KB windmill 5-8 

High band chop 10-15 

Metcon

5 rounds 

AMRAP 2:00 

Burpee Box jumps 20/24 

Rest 1:00 

Rebuild

3-4 rounds 

Sled push 100’

Single leg Box jumps 3-6 

DB Crawl 50’ 

Wednesday, Aug 2

“I feel that there is nothing more truly artistic than to love people.” - Vincent Van Gogh

Strength 

Back Squat 

60% / 3 

70% / 3 

80% / 6 x 3 

Metcon

6 rounds 

8 Toes to bar 

12 SA DB Jerks 35/50

10/14 cal row 

XT

Jerk 

50% / 3

60% / 3

70% / 8 x 3 

30 Hanging Leg Raises

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