WOD - Class Programming
Monday, September 9
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
20 seconds of lateral banded steps
20 seconds of PVC pass-throughs (use a light band if it treats your shoulders better)
10-20 seconds of hanging from pull-up bar
(NTE 10:00)
Strength/Skill
Superset the following:
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:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Movement Demos
WOD
Run: 1-mile time trial
Rest 1 min, then:
Farmer Carry, 53/35 lbs, 800 m (Db/Kb in each hand)
Strength B (can be done instead of WOD)
4 RFQ
Russian Kettlebell Swings x 20
Farmer Carry x 200m
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Saturday, September 7
“You are never strong enough that you don’t need help.”
- Cesar Chavez
Warm-up
3 rounds, not for time of:
25 jumping jacks
5 hip & back extensions
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 bench press, empty bar (or floor press)
(NTE 10:00)
Strength/Skill
4 RFQ:
DB Pullover x12 @ 2111
DB Tricep Extension x12 @ 2111
WOD
5 rounds for max reps of:
max rep Bench Press, 1x bodyweight
max rep Pull-ups
Athlete Instructions
Rest as needed between rounds.
Goals
Lynne- Total of 87 reps or more for Men; Total of 70 reps or more for Women
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Friday, September 6
“When we are really honest with ourselves we must admit that our lives are all that really belong to us. So, it how we use our lives that determines what kind of men we are. It is my deepest belief that only by giving our lives do we find life.”
- Cesar Chavez
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
10 glute bridges
10 steps of walking lunges
(NTE 10:00)
Strength/Skill
5 RFQ:
Mixed KB Front Rack/OJ Carry - 100 ft
Air Squat x 15-20 reps
WOD
Complete as many rounds as possible in 20 mins of:
Air Bike, 600 m
10 L Dumbbell Single Leg Reverse Lunges, pick load
Air Bike, 600 m
10 R Dumbbell Single Leg Reverse Lunges, pick load
Strength B (can be done instead of WOD)
20 min for quality of:
10 L Dumbbell Single Leg Reverse Lunges
:45-:60 Flutter Kick
10 R Dumbbell Singe Leg Reverse Lunges
:60 Weighted Sit-Up
Cool Down
Frog Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Thursday, September 5
“We cannot seek achievement for ourselves and forget about progress and prosperity for our community…Our ambitions must be broad enough to include the aspirations and needs of others, for their sakes and for our own.”
- Cesar Chavez
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking 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 AbMat sit-ups or V-ups or Hollow Rocks
1 x Burgener Warm Up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
Shoulder Press 3x12
Use the same weight for each set.
Rest as needed between sets.
Athlete Instructions
3 Sets of 8-12 reps.
Movement Demos
WOD
For quality:
10 rounds of:
1 L Turkish Get-ups, pick load
5 L Single Arm Kettlebell Snatches, pick load
1 R Turkish Get-ups, pick load
5 R Single Arm Kettlebell Snatches, pick load
--then--
5x 5 Chin-ups
--then--
150 Jump Ropes
75 GHD Sit-ups/ V-ups / Hollow Rock / Sit-ups
150 Jump Ropes
Athlete Instructions
Chin-ups- any style.
You choose kettlebell load. You can use different loads for the snatches & the TGU’s.
Strength B (can be done instead of WOD)
Same as WOD, sub sets of 10-15 box or broad jumps for jump rope set
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, September 4
“In this world it is possible to achieve great material wealth, to live an opulent life. But a life built upon those things alone leaves a shallow legacy. In the end, we will be judged by other standards.”
- Cesar Chavez
Essay: “Little Boy” as Career Choice (by Rob Shaul)
Warm-up
2 minutes of easy jogging, biking, or rowing
-then-
2 rounds, not for time of:
5-7 hip & back extensions
30 secs of banded marching
3-5 hang power cleans, starting above the knee- mid-thigh (empty/light bar)
3-5 power cleans, starting just below the knee (empty/light bar)
3-5 power cleans, starting from mid-shin (empty/light bar)
3-5 front squats (empty/light bar)
(NTE 10:00)
Strength/Skill
Power Clean 3-3-3-3, using heaviest weight per set
Front Squat 2-2-2-2, using heaviest weight per set
Squat Clean 1-1-1-1, using heaviest weight per set
Athlete Instructions
Movement Demos
WOD
3 rounds for time of:
21 Wallballs, 20/14 lbs
15 Power Snatches, 75/55 lbs
9 Pull-ups
Strength B (can be done instead of WOD)
3 RFQ
12 Thrusters
10 Power Snatch
10 Pull-Ups
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, September 3
“If you really want to make a friend, go to someone’s house and eat with him…The people who give you their food give you their heart.”
- Cesar Chavez
Article: Maximizing Skill Development: The Role of Fitness and Environment in Performance Progression
Shameless Plug: “Westival” event ($35 for small plates from 12 West Asheville restaurants!) and raffle tickets (just $5 each, don’t have to be present to win!). 100% of proceeds go to Asheville Poverty Initiative. Tickets for both are HERE.
Warm-up
2 mins of easy jogging, biking, or rowing
-- then --
2 rounds (not for time) of:
100 m run (increase speed each round)
10-15 m high knees
10-15 m butt kicks
10 steps, walking lunges
1 min of rest
(NTE 10:00)
Strength/Skill
For quality:
Practice SLIPS, 20 mins
Athlete Instructions
15-20 minutes of practice divided among the various activities.
S= Scales (front & back)
L= L-sit
I= Inversion
P= Planks
S= Stretching
Movement Demos
WOD
Run 5 km
For time, or not.
Strength B (can be done instead of WOD)
5 RFQ
Deadlift x 5 @ 80%
Landmine Twist x 20
Back Squat x 5 @ 80%
Ring Push-Ups x 10
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
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