WOD - Class Programming
Monday, September 2
“We draw our strength from the very despair in which we have been forced to live. We shall endure.”
- Cesar Chavez
The WOD below was written in honor of Labor Day, and all of our workers. The rep scheme is designed in remembrance of those who died in the West Virginia Mine Wars of 1919-1921.
AMRAP 30
3-person teams:
Athlete “A” will work on:
1 Odd Object Post Run + 1 Building Lap Farmer Carry (Double KB/DB Suitcase Carry)
“Athlete B” will work on the following AMRAP:
19 Burpee to Plate
19 Russian KB Swing
19 DB Box Step Over
21 Plate Ground to Overheads
“Athlete C” will be resting.
When the “A” completes the farmers carry, they will move to the AMRAP work and pick up where “B” left off. “B” moves to rest. “C” begins the post run + farmers carry. Team members will rotate in that manner for the rest of the workout.
Labor Day Schedule
Labor Day Monday Class Schedule Update
We’ll offer one 9:30AM “Community WOD” class on Monday, September 2, in observance of Labor Day. That will be the only class offered that day. Normal schedule resumes on Tuesday.
All are welcome. Guests can pay what they can on Venmo @pisgahfitness. All proceeds go to Asheville Poverty Initiative’s community-building and economic justice work.
Saturday, August 31
It is the long history of humankind (and animal kind, too) that those who learned to collaborate and improvise most effectively have prevailed.
- Charles Darwin -
Labor Day Monday Class Schedule Update
We’ll offer one 9:30AM “Community WOD” class on Monday, September 2, in observance of Labor Day. That will be the only class offered that day. Normal schedule resumes on Tuesday.
All are welcome. Guests can pay what they can on Venmo @pisgahfitness. All proceeds go to Asheville Poverty Initiative’s community-building and economic justice work.
Have a safe weekend!
Community WOD
2 rounds for max reps of:
Run, 400 m
10 Shoulder Press, pick load
Run, 400 m
max rep Push Press, pick load
Run, 400 m
max rep Push Jerks, pick load
Athlete Instructions
For time, or not.
Other Equipment Conversions: Replace each 400m of running with 1200m on the bike, 500m on the Concept 2 rower.
Individual: As written
Partner: Synchronized runs. One partner presses to failure, then the other. Score is combined reps.
Friday, August 30
I can do things you cannot, you can do things I cannot: together we can do great things.
- Mother Teresa -
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 seconds of jumping jacks or single-unders
20 seconds of lateral banded steps
6-8 Air squats (Squat Therapy style) (see video below)
10 Box step-ups and step-downs (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
(NTE 10:00)
WOD
For time:
50 Box Jumps, 24/20 in
18/12 Air Bike Calories
Rest 1:2 (twice as long as it took you to complete)
-- then --
2 rounds of:
75 Air Squats
15/10 Air Bike Calories
Rest 1:2 between each round.
-- then --
3 rounds of:
15 Pull-ups
12/8 Air Bike Calories
Rest 1:2 between each round.
Strength/Skill
(After WOD - Optional, if time)
3RFQ
10-12 Hammer Curls @ 2111
20-25 Banded Tricep Pushdowns
20-25 Russian Twist
Strength B (can be done instead of WOD)
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Cool Down
Calves & Foam Rolling
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, August 29
The meaning of life is just to be alive. It is so plain and so obvious and so simple. And yet, everybody rushes around in a great panic as if it were necessary to achieve something beyond themselves. This is the real secret of life -- to be completely engaged with what you are doing in the here and now. - Alan Watts
Warm-up
:45 on/:15 off (2 Rounds)
Tempo Squat
Sit-Up
Superman/Hollow
Inchworm
(NTE 10:00)
Strength/Skill
3 RFQ
10-12 Strict Bar Dips @2020
8-10 KB Loaded Jefferson Curl @ 3111
16-20 Goblet Cossack Squat @ 2020
WOD
6 rounds for time of:
9 Toes-to-bars
12 Push-ups
Run, 200 m
Strength B (can be done instead of WOD)
5-6 RFQ:
9 TTB/V-Up
12 Push-Up
20 Skater Jumps
Cool Down
Chest/Pec Stretch
Banded Shoulder Work
Wednesday, August 28
It is amazing what you can accomplish if you do not care who gets the credit.
- Harry Truman -
3 Rounds, not for time, of:
1 min of rowing, biking, or jogging (increase pace each round)
10 m of high knees
10 m of butt kicks
5 inchworm push-ups or walking push-ups (see video below)
10 glute bridges, empty barbell
5 broad jumps (start easy, if you want increase the length of the jump round after round)
(NTE 10:00)
Strength/Skill
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking.
Or:
3 min AMRAP
Strict Handstand Push-Ups (Scaled: Shoulder Press)
WOD
For Time:
5k Row
Strength B (can be done instead of WOD)
3RFQ
Farmer Carry, pick load, 100 ft
:45-:60 Flutter Kick
20-24 Single Leg RDL @ 3011
Cool Down
Frog Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, August 27
Learn the rules like a pro, so you can break them like an artist.
- Pablo Picasso -
Warm-up
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
:30 Forward Lunge
:30 Reverse Lunge
10 Hip & Back Extensions
1 x Burgener Warm Up with empty bar (45/35) (see video below)
(NTE 10:00)
WOD
1 Squat Snatch, pick load
Every 1 min for 30 mins.
Scaled: Power Snatch + Overhead Squat
Strength/Skill
(After WOD)
4x24 Bulgarian Split Squat (12R/12L) @ 2111
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Monday, August 26
If you believe it will work, you'll see opportunities. If you believe it won't, you will see obstacles.
- Wayne Dyer -
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 seconds of jumping jacks
10 m unilateral KB farmer carry L-side
10 m unilateral KB farmer carry R-side (light load)
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 Rope Climbs (half length)
(NTE 10:00)
WOD
5 rounds for quality of:
4 Shuttle Runs, 50 m
100 Single Unders
15 Pull-ups
Side Plank Hold, 1 min (:30/side)
Strength/Skill
(After WOD)
Each for time:
Run: 3x Post Run
Rest 2 mins between efforts.
Strength B (can be done instead of WOD)
Same as above, except sub:
Goblet lunges for shuttle runs (50 ft/round)
10-12 DB Floor Press for single unders/round
Cool Down
Calves & Foam Rolling
Cobra Stretch - abs
1-2 minutes
Saturday, August 24
“Reach out your hand, if your cup be empty/
If your cup is full, may it be again”
― Grateful Dead
AMRAP 5
20 Burpees
5 Push Jerks
Rest 5:00
AMRAP 5
Run, 400 m
50 Air Squats
Rest 5:00
AMRAP 5
Sled Push (35m, down and back - parking lot)
Sled/Sandbag Pull (35m)
Individual: As written
Partner: Any split
Friday, August 23
“The grass ain’t greener, the wine ain’t sweeter, either side of the hill.”
― Grateful Dead
2 rounds, not for time of:
1 min of easy jogging, biking, or rowing
8 air squats (squat therapy style- see video below)
10 steps of walking lunges
10 stiff-legged deadlifts, empty/light bar
10 glute bridges, empty/light bar
30 secs of banded marching
6 hip & back extensions
30-45 secs of foam rolling your back
(NTE 10:00)
Strength/Skill
15 min to find your best Deadlift 1 rep max lift.
Movement Demos
(After WOD)
Snatch Balance 5x3
Rest as needed between sets.
Movement Demos
WOD
For time:
40 Deadlifts, 185/135 lbs
Single Arm Kettlebell Overhead Walking Lunge, 35/26 lbs, L 50 ft/R 50 ft
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Thursday, August 22
“Let your life proceed by its own design.”
― Grateful Dead
Warm-Up
2 Rounds, not for time, of:
2 Minutes of easy jogging, biking or rowing
30 seconds of jumping jacks
5-10 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5-10 Band Pull-aparts
5-10 Scap Pull-ups
5-10 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
5 Hanging Knee Raises OR V-Ups OR Hollow Rocks
200 m run (4x50), try to increase the acceleration every 50 m
60-90 seconds of rest
(NTE 10:00)
Strength/Skill
Dumbbell Pull Over 4x12
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes. Can superset with DB Pull Over sets.
Watch the video for variations and scaling options.
Movement Demos
WOD
2 rounds for time of:
Run, 800 m
20 Pull-ups
Run, 800 m
20 Toes-to-bars
(30:00 Cap)
Strength B (can be done instead of WOD)
4 RFQ
8-12 Barbell Bent Over Rows @ 21X1
10-12 Weighted V-Up (Sit-Up)
3-5 “High” Box Jump
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, August 21
“Without love in a dream, it will never come true.”
― Grateful Dead
Warm-up
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 inchworm push-ups (see video below)
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 down-ups
1 minute of easy jogging, biking or rowing
1 x Burgener Warm Up with empty bar (45/35) (see video below)
5 burpees
(NTE 10:00)
Strength/Skill
3 rounds for quality of:
7 L/7 R Turkish Get-ups, pick load
Athlete Instructions
3-7 reps/arm.
Rest 1-2 minutes between rounds.
Movement Demos
WOD
3 rounds for time of:
15 Hang Power Cleans, 115/75 lbs
15 Burpees
Strength B (can be done instead of WOD)
3 RFQ
15 Hang Power Clean
10 Goblet Squat
(After WOD)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
3 sets of 8-12 reps for each movement.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, August 20
“Shall we go, you and I, while we can?”
― Grateful Dead
Warm-up
2 rounds, not for time of:
1 minute of easy jogging, biking or rowing
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
8-10 good mornings
10 glute bridges (empty/light barbell)
30 secs of lateral banded steps
5 broad jumps
(NTE 10:00)
Strength/Skill
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For quality:
Pull-up Bar Dead Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes. Can superset with Back Squat.
WOD
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 Reps total (alternate legs each step).
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Monday, August 19
“I will get by. I will survive.”
― Grateful Dead
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 seconds 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 Pull-ups, Ring Rows, or low-ring muscle-ups
10 Sit-ups
5 Shoulder presses, empty bar
5 Push presses, empty bar
(NTE 10:00)
WOD
2 rounds, 1 min per station, for max reps of:
Pull-up
Dumbbell Shoulder Press, pick load
Jump Rope
Rest 1 min
Hollow Rock
Air Bike Calorie
Rest 1 min
Pull-up
Dumbbell Push Press, pick load
Jump Rope
Rest 1 min
Hollow Rock
Air Bike Calorie
Rest 1 min
Strength B (can be done instead of WOD)
Same as above, except sub:
Pushups for Bike Cals
Backward Sled Drag (down and back - parking lot) for Jump Rope
Strength/Skill
(After WOD)
For quality:
Top Ring Dip Hold, 2 mins
Bottom Ring Dip Hold, 2 mins
Athlete Instructions
Accumulate 1-2’ in each position, partition as needed.
Note: in the top position keep your arms fully locked out, while pushing the rings down and maintaining them attached to your thighs. In the bottom position, keep the shoulders in contact with the rings and your elbows pointing backward.
Or:
Weighted Strict Ring Dip 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted ring dips, do regular strict ring dips: 3 sets with a range of repetitions that will challenge you (feel free to use a band or to switch to bars or boxes).
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
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.