WOD - Class Programming
Saturday, August 17
“So many books, so little time.”
― Frank Zappa
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
10 m high knees
10 m butt kicks
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 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
100 m run
(NTE 10:00)
WOD
For quality:
Run, 1200 m
60 Dumbbell Squats, 50/35 lbs
12 Rope Climb, 15 ft or 60 Pull-Ups
Dumbbell Farmer Carry, 50/35 lbs, 600 m
Run, 1200 m
Athlete Instructions
Other Equipment Conversions: Replace each 1200m of running with 3600m on the Echo Bike, Assault Echo bike, 1500m on the Concept 2 rower.
Individual: As written
Partner: Any split (AMRAP 40)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Friday, August 16
If you think you're done, you always have at least 40 percent more. - Lauren Crandall
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 rounds, not for time of:
2 mins of running, biking, or rowing
6-8 Glute Bridge and Good Morning
1x Burgener warm-up with empty bar, 45/35 lbs
(NTE 10:00)
Strength/Skill
4 RFQ
Single Leg DB Deadlift 12R/12L @3111
Overhead Carries, pick load, 100 ft
Athlete Instructions
For carries, use 2 dumbbells / kettlebells, or one barbell.
WOD
3 rounds for time:
10 Ground to Overheads, 95/65 lbs
1 Post Run
Post runs should start with the athlete inside the building or touching the building (not at the mailbox).
Make sure hamstrings are loose and warm before heading up the hill.
Careful on the runs for loose rocks, traffic, and each other!
Sub a 250m row if needed.
Strength B (can be done instead of WOD)
3 RFQ
10 Ground to Overhead
10 Renegade Row
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Thursday, August 15
Failure I can live with. Not trying is what I can't handle! - Sanya Richards Ross
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 Rounds of
:45 on/15 off
Hi Knees/Butt Kicks
Elbow-to-instep lunges
Inchworm
Glute Bridges
(NTE 10:00)
Strength/Skill
3 rounds for quality of:
Dumbbell Front Rack Walking Lunges, pick load, 20 m
:30 - :45 L Side Plank
:30 - :45 R Side Plank
WOD
For time:
50 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
40 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
30 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
20 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
10 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
Athlete Instructions
Scaling
This is a posterior chain endurance workout.
So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last bike segment was your best.
Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.
If you cannot finish the bike in under 2:30, reduce the distance to finish at or under that time.
GOAL: Posterior chain and aerobic endurance
TARGETS:
ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain
Strength B (can be done instead of WOD)
50-40-30-20-10
Kettlebell Swing
Accumulate :30 of Hollow Holds between rounds of swings
Cool Down
Banded Shoulder and lower body progressions
Wednesday, August 14
There is a popular fallacy that falling down is the mark of a poor skater. But the truth is that when one stops falling, he has probably stopped improving. - Dick Button
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
3-5 mins of jogging, biking, or rowing
-- then --
2-3 rounds, not for time of:
30 secs of foam rolling for your back/lats
5-7 hip & back extensions
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 shoulder press, empty/light barbell
5-7 power clean & jerk from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD: Superset)
5 RFQ
Sandbag/Dball Bear Hug Hold, pick load, 1 min
20 V-ups
WOD
Power Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
75% 1RM or more
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, August 13
“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” - Mia Hamm
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 rounds, not for time of:
45 secs of jumping jacks or single-unders
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 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups (see video below)
10 kettlebell Russian swings, light/moderate load
(NTE 10:00)
Strength/Skill
4 RFQ:
Single Arm DB Bent Over Row @20X1 x24 (12R/12L)
Bench Press (close grip) 4x12 @20X1
Athlete Instructions
4 sets of 8-12 reps.
WOD
21-15-9
Pull-Ups
Burpees
Athlete Instructions
A quick one! Hang on. Try to limit your breaks, pace through the burpees, and get this one done ASAP.
Strength B (can be done instead of WOD)
3 RFQ:
10-12 Pull-Ups
16-20 Goblet Cossack Squat @2111
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 12
The more you have the the more you get, the more you have to look after. The more you might lose. Is that owning or being owned? But if you give up things, you can give up spending your life looking after things.
— John Heider, adapted from Tao Te Ching
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
Not for time:
1 minute of jogging, biking or rowing (increase pace set after set)
20 seconds of lunging
10 air squats
5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)
1 minute of jogging, biking or rowing
20 seconds of lunges
10 air squats
5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)
1 minute of jogging, biking or rowing
(NTE 10:00)
WOD
5 rounds of:
15 Wall Balls, 20/14 lbs
15/10 Row Calories
-- then --
Rest 5 mins
-- then --
50 Thrusters, 45/35 lbs
50/35 Row Calories
(30:00 Cap)
Athlete Instructions
This is really two separate WODs combined together. The big break in the middle should allow you to PUSH during the first segment and feel well rested to do the same for the second.
Prioritize squat depth and form over weight and wallball height.
Strength/Skill
(After WOD)
Skill Session:
Spend 6-8 min working:
Setting J Hooks
Resetting clamps while on the rope
Rope Lowers
Legless
Strength:
3 RFQ:
Alternating DB Curl/Arm @20X1 x10
Deficit Landmine Single Leg RDL @3010 x 8-10/leg
Strength B (can be done instead of WOD)
5 RFQ:
8-10 Back Squat @21X1
10 Shoulder Press @21X1
5 Broad Jump (Max Effort)
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, August 10
All you need is love.
— John Lennon
New Shirt Order:
Ben is going to order some new t-shirts next week. If you’d like one, please send size HERE by Friday Aug 16th. $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
3-5 Deadlifts, empty/light barbell
3-5 Hang Muscle Cleans, starting from just above the knees
3-5 Power Clean, starting from mid-shin
3-5 Shoulder Presses
3-5 Push Presses
(NTE 10:00)
WOD
Individual Version:
For time:
Run, 400 m
40 Push Press, pick load
Run, 400 m
40 Pull-ups
Run, 400 m
40 Knees-to-elbows
Run, 400 m
40 Power Cleans, pick load
Partner Version: AMRAP 30
Same movements and distances (any split)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Friday, August 9
If being an egomaniac means I believe in what I do and in my art or music, then in that respect you can call me that... I believe in what I do, and I'll say it.
— John Lennon
Warm-up
2 mins of jogging, biking, or rowing
-then-
2 rounds, not for time of:
1 min of foam rolling your lats and low back (if you have not access to a foam roller, hang at a bar for about 30 secs: the goal is to feel the stretch in your lats)
30 secs of lateral banded steps
7 hip & back extensions
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (descent in 3 seconds, then 3 second pause in the bottom position)
(NTE 10:00)
Strength/Skill
Front Squat 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
45% 1RM or more
WOD
3 rounds for quality of:
Front Rack Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
Movement Demos
For quality:
40 L/40 R Pistols
Athlete Instructions
20-40 one-legged squats, right leg
20-40 one-legged squats, left leg
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Thursday, August 8
“There is nothing you can know that isn’t known.”
— John Lennon
Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!
Warm-up
:45 on/:15 off of:
2 rounds
Rotational medball slam
Medball front squat
Medball push press
Medball snow angels
(NTE 10:00)
Strength/Skill
5:00 of Handstand/ Handstand Pushup Skill Work
Then:
Strict Handstand Push-ups 4x max rep
Rest 2 mins between sets.
Movement Demos
Or:
For quality:
20 Wall Walks
Athlete Instructions
10-20 reps, not for time. Slow & controlled.
Movement Demos
WOD
4 rounds, 3 mins each, for max reps of:
375/300m Row
max reps in remaining time Bench Press, 135/95 lbs
Strength B (can be done instead of WOD)
Deficit Deadlift 12-12-12
Bench Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.
Wednesday, August 7
“The more I see the less I know for sure.”
— John Lennon
Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!
July Committed Club (12 or more sessions last month)
Seth E Micheal M Josh F
Dave F Edgar R
Jonathan L Jenn U
Isla N Sean B
August Birthdays
Grace H 2nd
Trip K 14th
Nicholas B 18th
Elisabeth E 20th
Gillian S 21st
Alex H 30th
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 single-unders or jumping jacks
5-7 Hip & Back extensions
8 box step-ups and step-downs (you choose the height)
1 x Burgener Warm Up with empty bar (45/35) (see video below))
(NTE 10:00)
Strength/Skill
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Athlete Instructions
Perform the complex 3-5 times.
It is intended to be unbroken.
Movement Demos
WOD
For time:
10 L/10 R Single Arm Kettlebell Snatches, pick load
10 Box Jumps, pick height
9 L/9 R Single Arm Kettlebell Snatches, pick load
9 Box Jumps, pick height
8 L/8 R Single Arm Kettlebell Snatches, pick load
8 Box Jumps, pick height
7 L/7 R Single Arm Kettlebell Snatches, pick load
7 Box Jumps, pick height
6 L/6 R Single Arm Kettlebell Snatches, pick load
6 Box Jumps, pick height
5 L/5 R Single Arm Kettlebell Snatches, pick load
5 Box Jumps, pick height
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, August 6
“Our society is run by insane people for insane objectives. I think we're being run by maniacs for maniacal ends and I think I'm liable to be put away as insane for expressing that. That's what's insane about it.”
— John Lennon
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
6-8 Squats (Squat Therapy style) (see video below)
8-10 sit-ups, v-ups or hollow rocks
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)
WOD
5 rounds for quality of:
30 Hollow Rocks
12 Dips
24 Kickstand Squats
12 Pull-ups
Strength/Skill
Optional, after WOD:
Strict Chin-ups 4x12
Rest as needed between efforts.
Athlete Instructions
Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed)
3-4 sets of 8-12 reps (break up sets as needed)
Movement Demos
Or:
Weighted Strict Pull-up 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted pull-ups, do regular strict pull-ups: 3 sets with a range of repetitions that will challenge you (feel free to use a band)
Watch the video for different techniques involving the grip and how to hold the external weight.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, August 5
“Nobody told me there would be days like these. Strange days indeed.” —John Lennon
Warm-up
2 rounds, not for time, of:
1 minute of easy biking, rowing or jogging (try to increase the pace each round)
20m of high knees
20m of butt kicks
5 russian swings, light weight
5 burpees
60-90 seconds of rest
(NTE 10:00)
Strength/Skill
If you have double unders, try this for time (5:00 cap)
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Or:
For quality:
Double Under Practice, 5 mins
Athlete Instructions
5 minutes of Double-unders attempts/practice.
Then:
For quality:
L-Sit Hold or Flutter Kick, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for L-Sit variations and scaling options.
Metcon
10 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.
Strength B (can be done instead of metcon)
Every 3:00:
10 Pushups
DBall Bear Hug Carry 100ft
(should have 1:30 or more to rest each round)
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Saturday, August 3
“The past doesn’t matter. Take today.” —Becky Sauerbrunn
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Friday, August 2
“A trophy carries dust. Memories last forever.” —Mary Lou Retton
Warm-up
2 Rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
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
10 steps of walking lunges
10 hollow rocks, sit-ups or v-ups
(NTE 10:00)
Strength
(After Metcon)
Barbell Bent Over Row 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
For quality:
100 Medicine Ball Cleans, 20/14 lbs
Athlete Instructions
50-100 Medicine Ball Cleans.
Perform in as few sets as possible.
Metcon
25 Pull-ups
Front Rack Lunge, 50 m | 60 lbs
75 Sit-ups
Air Bike, 5 km
75 Sit-ups
Front Rack Lunge, 50 m | 60 lbs
25 Pull-ups
Strength B (can be done instead of metcon)
A:
Barbell Bent Over Row 4x12
4x25 Medicine Ball Cleans, 20/14 lbs
B:
Plank: Accumulate 2:00
Front Rack Lunge: 4x50m
Accessory (Optional. Can be done in addition to above.)
Bottom Squat Hold - Accumulate 5 min
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.
Thursday, August 1
“I’d rather regret the risks that didn’t work out than the chances I didn’t take at all.” —Simone Biles
Warm-up
:45 on/:15 off of:
2 rounds of:
Good mornings
Inchworms
KB Sumo Deadlift
Plank toe touches
(NTE 10:00)
Strength
3 RFQ:
Pallof Press 3x30
Landmine Twist 3x12
Glute Ham Raises 3x10
Then:
Tabata Russian Kettlebell Swings, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Metcon
2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
Bar Muscle-Up Transition Drills
5 min
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.
Wednesday, July 31
“The wall is your mind playing tricks on you. You just need to say, 'One more step, I can do this. I have more in me.' You'll be so proud of yourself once you push past your threshold.”
Kerry Walsh
Warm-up
2-3 Rounds, not for time, of:
1 Minute of easy jogging, biking or rowing
50 Double-unders, Single-unders or Jumping Jacks
10 Glute-bridges (empty barbell)
1 x Burgener Warm Up with empty bar (45/35)
(NTE 10:00)
Strength
As many reps as possible in 8 mins of:
Turkish Get-Ups, pick load
Athlete Instructions
Switch arm every 2 reps.
Push Press
10-10-10
Metcon
For time:
100 Single Unders
20 Power Clean & Jerks, 115/75 lbs
75 Single Unders
15 Power Clean & Jerks, 115/75 lbs
Strength B (can be done instead of metcon)
6x5 Power Clean + Jerk
50 ft Linear Bounding between clean sets
Accessory (Optional. Can be done in addition to above.)
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
1-2 minutes
Hold 1-2 minutes.
Tuesday, July 30
"But effort? Nobody can judge that because effort is between you and you."
Ray Lewis
Warm-up
3 minutes of jogging, biking or rowing
-then-
3 Rounds, not for time, of:
10m High knees
10m Butt Kicks
6 Steps, Walking Lunges
6 Lateral Lunges (3 per side)
20-30 Seconds of Lateral Banded Steps
50m Run (increase acceleration each time)
60 seconds of rest
(NTE 10:00)
Strength/Skill (after Metcon)
3 rounds for quality of:
Farmer’s Carry, pick load, 1 building lap
Athlete Instructions
Increase distance as needed if the load is too light.
Tabata Box Jumps, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Height suggested: 24/20”.
Metcon
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Strength B (can be done instead of metcon)
3-4 RFQ
Barbell Curls x 10-12 @ 30X1
Weighted Sit-Ups x 20
Banded Tricep Pushdowns x 20-25
Rotational Medball Slams x 20
Accessory (Optional. Can be done in addition to above.)
5 min:
Cool Down
Hold 1-2 minutes.
Monday, July 29
“Every strike brings me closer to a home run.”
Babe Ruth
Warm-up
2-3 rounds, not for time, of:
2 mins of running, biking, or rowing
8 squats (squat therapy style- see video below)
8-10 glute bridge & good morning
30 secs of knee pulls
10 bent over rows, empty/light barbell
8 hollow rocks, v-ups, or sit-ups
5 inchworm push-ups (see video below)
(NTE 10:00)
Strength/Skill
(After Metcon)
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Metcon
For time:
10 Back Squats, 135/95 lbs
10 Burpees
10 Ring Rows
L-Sit, 12 secs
9 Back Squats, 135/95 lbs
9 Burpees
9 Ring Rows
L-Sit, 12 secs
8 Back Squats, 135/95 lbs
8 Burpees
8 Ring Rows
L-Sit, 12 secs
…and so on, down to 1 rep of each
Strength B (can be done instead of metcon)
For quality:
Same as metcon, sub hand-release pushups for burpees.
Accessory (Optional. Can be done in addition to above.)
For quality:
Athlete Instructions
20-50 reps in as few sets as possible.
Cool Down
1-2 minutes
Hold 1-2 minutes per side.
Saturday, July 27
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”
Buddha
“Deck of Cards” Partner WOD
Please bring a deck of cards with you! We only have a few.
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push Ups
Spades = KB Swings
Diamonds = Box Jumps
Clubs = Goblet Squats
Jokers = 400m run (together)
Jack = 11
Queen = 12
King = 13 reps
Aces = 15 rep
Pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 KB Swings. Draw another card and perform the corresponding movements until the deck is complete.
Friday, July 26
“A friend may be waiting behind a stranger’s face.”
Maya Angelou
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 rounds, not for time, of:
10 steps of walking lunges
10 Abmat sit-ups or hollow rocks
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
100 m run
60 seconds of rest
(NTE 10:00)
Strength
3 RFQ:
Barbell Glute Bridge x10 @3111
Russian Twist x:45
Metcon
For quality:
Run, 1200 m
50 Air Squats
30 V-ups
15 Pull-ups
Run, 800 m
50 Air Squats
30 V-ups
15 Pull-ups
Run, 400 m
50 Air Squats
30 V-ups
15 Pull-ups
Athlete Instructions
V-ups / Hollow Rock / Sit-up
Pull-ups, any style.
Strength B (can be done instead of metcon)
3 RFQ
12 Back Squat, pick load @2111
30 V-Ups
10-15 Strict Pull-Up
Accessory (Optional. Can be done in addition to above.)
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.