WOD - Class Programming
Thursday, July 18
‘It’s hard to beat a person that never gives up’ – Babe Ruth
Warm-up
2 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
For quality:
3 Rounds:
12 L/12 R Reverse Lunges - Farmer Style, pick load
10 L/10 R Turkish Get-Up, pick load
Metcon
3 Overhead Squat, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Optional:
50 DB Bench
50 total after the lifting, or 5 after each set of OHS
OHS Goals
60% 1RM or higher
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
For quality:
Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall.
Or practice handstand walking.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Hold 1-2 minutes per side.
Wednesday, July 17
‘Don’t stop when you are tired, stop when you are done’
Marilyn Monroe
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
35 Jumping jacks or single-unders or double-unders
30 seconds of alternating shoulder taps in plank position
10 Abmat sit-ups
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
(NTE 10:00)
Strength
½ Kneeling Filly Press @ 30X1
12-12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Front Rack Carry 3x50m (3 floor lengths)
Athlete Instructions
3 carries with a heavy load
(Increase distance as needed if the load is too light.)
Metcon
4 rounds for quality of:
20 Pull-ups
Side Plank, L 40 secs
Jump Rope, 1 min
Side Plank, R 40 secs
Jump Rope, 1 min
Athlete Instructions
Pull-ups- any style.
Jump Rope- any style.
Movement Demos
Strength B (can be done instead of metcon)
4 rounds for quality of:
20 SA DB Row (10R/10L) @ 30X1
Side Plank, L 40 secs
Side Plank, R 40 secs
5 High Box Jump
Accessory (Optional. Can be done in addition to above.)
N/A
Cool Down
1-2 minutes
Hold 1-2 minutes.
Tuesday, July 16
Warm-up
2 rounds, not for time of:
2 mins of rowing, biking, or jogging
30 secs of banded steps forward and backward
10 hip & back extensions
10 Squats (Squat Therapy style) (see video below)
1x Burgener warm-up with empty bar, 45/35 lbs
(NTE 10:00)
Strength/Skill
For quality:
40 L/40 R Pistols
Athlete Instructions
20-40 reps/leg
Metcon
For time:
30 Deadlifts, 225/155 lbs
20 Front Squats, 135/95 lbs
10 Squat Snatches, 95/65 lbs
Athlete Instructions
For time, or not.
Strength B (can be done instead of metcon)
3 RFQ
10-12 Deadlift ~60%1RM
7-10 Front Squat ~60%1RM
3-5 Squat Snatch ~60%1RM
Accessory (Optional. Can be done in addition to above.)
Tempo Dumbbell Deadlift 12-12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1, you choose the load.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Monday, July 15
Monday WOD + Programming Update
Hey everyone! Hope you had a great week. I know many of our folks are traveling and busy with summer stuff, but I wanted to send out this update of where we are with programming. As always, please reach out or grab me at the space with any follow-up questions or feedback!
Ben
General Programming Info
Most of our programming starts from Pat Sherwood and CF Linchpin. I start with a version of their programming, then tweak it based on what suits our community. Usually, I’m able to test the WOD and strength myself a few weeks before it lands in our classes.
This is standard, old-school CrossFit philosophy and programming, focused on developing general physical performance without a particular strength, cardio, gymnastics, etc. emphasis. Constant variations in movements and metcon structures are the norm, as well as time built in for skill work and practice. There is an emphasis on variance and intensity over volume, which I think fits our crew well.
XT/Rebuild
A couple of weeks back I phased out the “XT” and “Rebuild” terminology, as I found I wanted to add Rebuild segments on days besides Tue and Thur and barbell/XT type sections on days besides Mon/Wed/Fri. Variation becomes limited when we can only do certain things on certain days. Our M/W/F folks would never get exposed to things we were only doing on Tue/Thur, and vice versa.
I love both Rebuild and XT/barbell stuff and want our community to be exposed to, and be better at, both. I just don’t think they have to be so clearly separated from each other moving forward.
Strength B/Accessory
I like having the element of choice for athletes in the classes, and I’ve had more than a few members tell me they appreciate the options. That’s great, but I also think there is much to be said for the class being together and moving through an hour and metcon together. Keeping the class together also pushes folks to do things they may not choose on their own, test their body in different ways, and develop new skills.
I’ve kept the “Strength B” option in for now, but often the movements in those segments mirror what the rest of the class is doing in the metcon. If we have a “For Quality” metcon, I won’t program a second strength. For now, “Strength B” can be done instead of the metcon, just like “XT” and “Rebuild” were.
There is also an “Accessory” section now for athletes who want to do something after the class or get extra work in. These are extra elements anyone can do that are complementary to the day’s programming. 100% optional. It’s not expected that coaches will stick around after the class and coach/supervise athletes during Accessory work. These are just extra options.
But…why?
Streamlining choices during classes is just designed to get more of us doing the same things, together, as a class and community, sharing adversity and overcoming challenges together. It’s such a key piece of CrossFit and the type of gym community I want to nurture.
I like what we’ve been doing for the past few years. I also really like the more traditional CF model and structures. I think we’re now straddling that line and hopefully holding the best of both. We’re keeping some choices and options, but not having two very separate classes going at the same time. There are also obvious benefits to coaching quality, safety, and class efficiency by keeping folks closer together in programming, especially for the larger classes.
Of course, our classes and workouts remain infinitely scaleable. If a day’s programming doesn’t fit where you are mentally or physically, COME TO CLASS ANYWAY! We’ll design something for you on the spot, but the point is to show up, keep working and progressing, and be a part of community. We’re all better for it when you walk in the door.
Have a great week!
Better Than Yesterday,
Ben
Monday Classes
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 single-unders or jumping jacks
8 box step-ups and step-downs, you choose the height of the box
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Hanging knee raises or V-ups
5 Shoulder presses, empty/light bar
5 Push presses, empty/light bar
(NTE 10:00)
Strength/Skill
Palloff Press 3x30
Athlete Instructions
3 Sets of 12-15 reps per side, you choose the band.
Metcon
For time: (35:00 cap)
10 Push Press, pick load
10 Box Jumps
10 Toes-to-bar (Hanging Knee Raises/V-Ups)
Run, 300 m (On the 400m “Bridge Run” route, pass the 25mph street sign on the sidewalk, then 2 trees, then turn around. Scale to 200m Stoplight Run or Post Run)
9 Push Press, pick load
9 Box Jumps
9 Toes-to-bars
Run, 300 m
8 Push Press, pick load
8 Box Jumps
8 Toes-to-bars
Run, 300 m
(and so on, down to 1 rep of each)
Athlete Instructions
For time, or not.
Push Press- 50-60%, no rack unless necessary.
Box Jumps- you choose box height.
Strength B (can be done instead of metcon)
3 RFQ
x10 DB Thruster @ 20X1
x :45-:60 V-Ups
Accessory (Optional. Can be done in addition to above.)
Standing Dumbbell Arnold Press 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
4 x :45-:60
Cool Down
1-2 minutes
Trap stretch with lacrosse ball
1-2 minutes per side
Saturday, July 13
Warm-Up
1 minute of biking, rowing or jogging (roughly 60% effort)
10 steps of walking lunges
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
1 Turkish get-up, L-arm, you choose the load
1 Turkish get-up, R-arm, you choose the load
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or half-length rope climbs
8-10 Knee push-ups or regular push-ups
(NTE 10:00)
Metcon
For quality:
150 Push-ups
100 Dumbbell Box Step-ups, pick load, pick height
75 Pull-ups/Ring Rows
Athlete Instructions
Push-ups- any style
Pull-ups- any style
Partition the push-ups, step-ups, & pull-ups as you wish.
Partner version:
200 Push-Ups
150 DB Box Step-Ups
100 Pull-Up/Ring Rows
Rest 5 mins before the next part...
For time:
50/35 Air Bike Calories
Partner:
100/70 Air Bike Calories
Movement Demos
Friday, July 12
Reminder: Come help us wish Coach Jacob well! His last class will be today at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2-4 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5-7 Strict Pull-ups OR Ring Rows
5-7 Knee push-ups OR regular push-ups
10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
(NTE 10:00)
Strength
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Metcon
Complete as many rounds as possible in 12 mins of:
Dumbbell Farmers Carry, 40/30 lbs, 1 building lap
15 Sit-Ups
12 Dumbbell Front Rack Lunges, 40/30 lbs
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Thursday, July 11
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2-4 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
Deadlift 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Athlete Instructions
70% 1RM or higher
Metcon
3-4 Rounds for quality:
12 L/12 R Single Arm Dumbbell Row @2111
Dual DB Hang Snatch, x 12-15
Flutter Kick, accumulate 1 min
Dumbbell Glute Bridge, 1x15-20 @21X1
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For time:
75 Russian Kettlebell Swing, pick load
Athlete Instructions
50-75 Russian Kettlebell Swings.
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Wednesday, July 10
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
Agility Drill:
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
(NTE 10:00)
Strength/Cardio
For quality:
Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Tabata Burpees
Today’s interval is 1 min of work followed by 1 min of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Metcon
AMRAP 30
Run, Row, or Bike
Cover as much distance as you can in 30 min.
Strength B (can be done instead of metcon)
Glute Ham Raises 3x10
Athlete Instructions
3 Sets of 5-10 reps.
For quality:
Plank Hold, Accumulate 2-5 mins
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes.
Tuesday, July 9
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2 minutes of rowing, biking or jogging
10 Good Mornings
1 x Burgener Warm Up with empty bar (45/35) (see video below)
-then-
2 Rounds, not for time, with an empty barbell, of:
5 deadlifts, starting from mid-shin
5 hang muscle cleans, starting from just above the knees
5 push presses
5 power clean and jerks, starting from mid-shin
(NTE 10:00)
Strength/Skill
Turkish Get-up 14-14-14
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
5-7 reps/arm
Rest 1-2 minutes between rounds
Double Unders: 4 x 1 min / 1 min
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1:00 of practice followed by 1:00 of rest)
Metcon
For time:
30 Power Clean & Jerks, 155/105 lbs
Athlete Instructions
For time, or not.
If 155/105 is too heavy, use 60% of 1RM clean & jerk.
Or:
Partner Version:
12 rounds for time of:
5 Power Clean & Jerks, 155/105 lbs
Athlete Instructions
Complete in teams of 2. Alternate rounds, 6 each.
For time, or not.
If 155/105 is too heavy, use 60% of 1RM clean & jerk.
Strength B (can be done instead of metcon)
Shoulder Press 12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3 Sets of 8-12 reps.
Russian Twists (w/ med ball or kb)
3 x 20-30
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, July 8 (Announcement!)
Gym Announcement
So we have a bittersweet announcement to share today.
The bummer part is we need to let everyone know that Coach Jacob will be leaving Pisgah Fitness after this week. The exciting part is that he’s doing so to focus fully on his growing fitness coaching business, which will now have its own space in Weaverville.
We’ve been fortunate to host some smart, talented, and passionate coaches over Pisgah’s 12+ years, and Jacob certainly checks all those boxes and more. He quickly fit into our community when he started with us over two years ago and he has done so much for us in terms of coaching classes, managing the space, programming workouts, and mostly just being a friendly and positive presence and resource in our space.
So, this is a natural step for Jacob and while we’re disappointed to be losing his expertise and talent, we’re thrilled he’ll get to have his own space and lead his own fitness community.
Congrats, Jacob, and THANK YOU for all that you’ve given to us! You’ll be missed, and we hope you’ll come back to visit us often.
Jacob will be coaching his normal class schedule this week. His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Monday Class Workout:
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral banded steps
10 m of walking lunges
10 air squats
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
8 Hollow Rocks or V-ups or GHD sit-ups
Strength/Skill
Muscle Up Strength and Skill Work
For quality:
30 Dips
+
If you are working on developing kipping pull-ups: practice kip swings, into kipping pull-ups
If you have kipping Pull-Ups: Spend time practicing: Low Bar Muscle-Ups/ Jumping Bar Muscle-Ups/ Bar Muscle Ups
Athlete Instructions
Mix in dip sets with practice/skill time. Use as little leg as possible on scaled dips and low bar/jumping bar muscle-ups
Metcon
For time:
25 Pull-ups
Walking Lunge, 100 m (6 floor lengths)
25 Knees-to-elbows (Hanging Knee Raise, or can sub V-Ups)
Walking Lunge, 100 m
25 Knees-to-elbows
Walking Lunge, 100 m
25 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B (can be done instead of metcon)
3 RFQ
15 Bent Over Rows @20X1
100m Walking Lunge
25 V-Ups
Accessory (Optional. Can be done in addition to work above.)
Each for time:
Row: 3x 300 m, or Bike 3x30 sec, or Run 3x 200m
Rest 2 mins between efforts.
Max efforts.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Saturday, July 6
“Perpetual optimism is a force multiplier.” - Gen. Colin Powell
Community WOD
AMRAP 15 - w/Partner, any split
Row, 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Renegade Row
5 min break
then:
AMRAP 10 - w/Partner, alternate movements
Post Run
15R/15L SA DB Snatch
10R/10L SA DB Push Press
Friday, July 5
“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky
Warm-up
2-4 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5-7 Strict Pull-ups OR Ring Rows
5-7 Knee push-ups OR regular push-ups
10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength
As many reps as possible in 10 mins of:
1 Strict Pull-up
1 Strict Dip
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.
Athlete Instructions
Move with purpose, but prioritize quality over speed.
Rest 10 minutes or less, then begin metcon.
Movement Demos
Metcon
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
...
Continuing this for as long as you are able.
Strength B/ Accessory
Dumbbell Pull Over 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Dumbbell Overhead Tricep Extension 4x12
Athlete Instructions
4 sets of 8-12 reps.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Thursday, July 4
“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” – Christine Caine
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 Rounds, not for time of:
15 m of High Knees
10 Lateral Lunges (5 per side)
15 m of butt kicks
10 Squats (Squat Therapy style) (see video below)
10 Hip & Back extensions
10 Glute Bridges (empty/light barbell)
30 Seconds of Banded Marching
5 Broad Jumps
Strength
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Metcon
4 rounds for quality of:
10 Dumbbell Squats, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 10 m
12 L/12 R Dumbbell Bulgarian Split Squats, 50/35 lbs
Rest 2 mins
Strength B/ Accessory
Same as Metcon
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Wednesday, July 3
“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi
Warm-up
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
10 Hip & Back Extensions
1 x Burgener Warm Up with empty bar (45/35)
Strength
For quality:
20 Wall Walks
Athlete Instructions
10-20 reps, not for time. Slow & controlled.
Or:
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
Metcon
For time:
75 Power Snatches, 75/55 lbs
Athlete Instructions
Complete for time, (or not).
Strength B/ Accessory
For quality:
30 Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
GHD Hip Extensions 3x15
Athlete Instructions
3 sets of 12-15 reps
Slow and controlled movement, weighted if you want.
Cool Down
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, July 2
“Choose to be optimistic. It feels better.” – Dalai Lama
Warm-up
3-4 Rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 light kettlebell Russian swings
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Metcon
For time:
50/35 Air Bike Calories
-- Rest 3 mins --
40/30 Air Bike Calories
-- Rest 3 mins --
30/20 Air Bike Calories
-- Rest 3 mins --
20/15 Air Bike Calories
-- Rest 3 mins --
10/7 Air Bike Calories
Strength B/ Accessory
Single Leg Dumbbell Deadlift 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Cool Down
Hold 1-2 minutes.
Monday, July 1
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” – Mary Lou Retton
Warm-up
2-3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of banded steps forward and backward
10 Squats (Squat Therapy style) (see video below)
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5-7 Thrusters, empty barbell
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
60 seconds of rest
Strength
3 rounds for quality of:
Barbell Overhead Lunge, pick load, 15 m
15m=One floor length
Metcon
3 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs
15 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B/ Accessory
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Overhead Squat 3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.
Saturday, June 29
“And so with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had that familiar conviction that life was beginning over again with the summer.” -F. Scott Fitzgerald, The Great Gatsby
Community WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partner Version:
10 rounds for time of:
12 Power Cleans, 135/95 lbs
24 Push-ups
36 Air Squats
Complete in teams of 2. Any split.
Friday, June 28
“I wonder what it would be like to live in a world where it was always June.” - L. M. Montgomery
Warm-up
2-4 minutes of easy biking, jogging or rowing
–then–
3 rounds, not for time, of (NTE 10:00):
30 single-unders OR jumping jacks
8 Box step-ups, you choose the height
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
8 Push-presses (with a light/empty bar OR with a pair of light dumbbells)
Strength
3 RFQ
Z Press x12 (You can use a barbell, two dumbbells, or two kettlebells)
Metcon
5 rounds for quality of:
30 Sit-Ups
12 L/12 R Single Arm Dumbbell Hang Clean, pick load
20 Pull-ups (Bent Over Rows/Ring Rows)
6 High Box Jumps, pick height
Athlete Instructions
Pull-up- any style.
Movement Demos
Strength B
Same as metcon
Cool Down
1-2 minutes per side.
1-2 minutes per side.
Thursday, June 27
“Ah, summer – that long anticipated stretch of lazy, lingering days, free of responsibility and rife with possibility. It’s a time to hunt for insects, master handstands, practice swimming strokes, conquer trees, explore nooks and crannies, and make new friends.” – Darrell Hammond
Warm-up
3 Sets
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps
Strength
3 RFQ
A1) Wide Grip Bench Press: 31X0; 10-12reps;
A2) Pendlay Row: 30X1; 10-12reps;
B1) Strict Bar Dips: 2020; 10-12reps;
B2) Supinated Grip Body Row: 30X0; 12-14reps;
Metcon
AMRAP 15min:
20sec HS Hold (:30-:40 OH Hold)
10 Dual KB Clean and Push Press 44/26lbs
5 Strict Pull Ups
Strength B
Same movements and order as metcon, but no emphasis on speed and score. Work for 15:00.
Cool Down
Banded shoulder work
Wednesday, June 26
“Summertime is always the best of what might be.” – Charles Bowden
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10 m high knees
10 m butt kicks
20 seconds of lateral banded steps
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Skill
For quality:
Double Under Practice, 5 mins
Strength
Deadlift 1-1-1
Heavy singles. Allow lots of time to warm-up here! 3-4 warm-up sets of multiple reps (lower reps as weight increases) before hitting these.
Rest 2-4 minutes between working sets.
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m
Metcon
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Athlete Instructions:
Goal time / rounds: (consider scaling if this seems unrealistic)
20 seconds or less per effort
Other Equipment Conversions: Replace each 100m of running with 300m bike or 125m on the Concept 2 rower
Strength B
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m (one full length of gym)
Hollow Rock or Hold: Accumulate :45-:60
Cool Down
Hold 1-2 minutes.