WOD - Class Programming
Tuesday, December 10
Out of difficulties grow miracles.
Warm-up
3 sets, not for time, of:
2 minutes of jogging, biking or rowing (if you can, switch option every set)
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 m of lunges
Strength/Skill
After WOD:
Superset
3 rounds for quality of:
Farmer Carry, pick load, 100 ft
Movement Demos
Single Leg Vertical Jumps 3x20
Athlete Instructions
2-3 sets, 8-10 reps per leg OR 5 minutes of practice.
Movement Demos
WOD
2 rounds for time of:
Air Bike, 2500 m
Row, 1000 m
Run, 800 m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, December 9
There are a thousand hacking at the branches of evil to one who is striking at the root.
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of jumping jack
5-7 glute bridge
5-7 air squat
5 deadlifts, empty barbell, starting from mid-shin
5 power cleans, empty barbell, starting from mid-shin
5 thrusters, empty barbell
Strength/Skill
After WOD:
Superset
3 rounds of:
Dumbbell Front Rack Walking Lunge, 20 m
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Strict Pull-Up Program Day 4 of 20
(outside of class programming - do on your own)
• Active Bar Hang, 1 x 90sec
Accumulate 90 secs in as few sets as possible.
You’re building on your Day 1 Active Bar Hangs. Those were only 30 sec each. See
how long you can go today. Remember, these are “active”, so press down on the bar
to activate your lets. Also, practice your hollow body position by pointing your toes,
squeezing your glutes and quads, and tucking your rib cage down.
*These aren’t easy!
• Hollow Hold, 3 x 20sec
You just performed a hollow body position from a pull-up bar with your Active Bar Hangs,
now let’s practice from the floor. We’re breaking the exercise up into manageable 20
sec sets. Stay hollow (pointed toes, glutes and quads squeezed, rib cage tucked), but
use the tuck hold option if needed.
*Avoid resting during each 20 sec interval. Instead, switch to a tuck hold if you can no
longer hold a full hollow hold.
• Segmented Ring Row, 3 x 8
Similar but different to Day 2’s Feel Elevated Ring Rows. Initiate each ring row by activating your lats. This will elevate your body towards the rings a bit. Pause there for 1-2 sec, then complete the ring row. Drive your elbows down and back so that the
rings are pulled to your rib cage rather than your chest. Keep your body as rigid as
possible on these. You should be noticing a common theme by now. Lat activation and
strengthening are critical to strict pull-up strength!
*Increase/decrease difficulty by moving your feet closer /further from the pull-up bar.
Segmented Ring Row
WOD
5 rounds for time of:
15 Wall Balls, 20/14 lbs
15 Power Cleans, 95/65 lbs
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Saturday, December 7
Strength is built in the struggle. Not in the comfort.
Ryan Fisch
Each Station: 6 min
Partner WOD
Work can be split up in any way.
Station 1:
400m run (together)
Sled push/pull AMRAP (each length = 5 reps)
Station 2:
30 DBall over shoulder
30 Dball Goblet Squat
Dball Box Step Overs AMRAP
Station 3:
100 Med ball situps (pass med ball back and forth)
Bike Cal AMRAP
Station 4:
1000m/800m Row
Burpee over rower AMRAP
Friday, December 6
Ditch the scale. Trust the mirror. Feel the clothes. Listen to the compliments. The # doesn’t define your progress.
Ryan Fisch
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
50 double-unders, single-under or jumping jacks
5-7 hip & back extensions
1 Burgener warm-up with empty bar
Strength/Skill
(AFTER WOD)
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
3 rounds for quality of:
Overhead Carry, pick load, 100 ft
Athlete Instructions
Use 2 dumbbells / kettlebells, or one barbell. If you prefer, do the Waiter Walk.
Movement Demos
WOD
For time:
30 Clean & Jerks, 135/95 lbs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
3:00 or less
More Likely time / rounds: (consider scaling if this seems
unrealistic)
6:00
Movement Demos
Strict Pull-Up Program (Day 3 of 20)
Today’s work doesn’t fit with our Friday programming. You’ll need to find time outside of class or this weekend to complete.
• Every 2 min for 10 min: Toes Spot Strict Pull-up + Negative
These will be similar to Day 1’s toe spotted pull-ups, but now we’re including a 3 sec
negative. Descend from the top position as controlled as possible. You have the same
volume as Day 1 (25 total reps), but the negative should make things a bit more difficult.
*Initiate your pull with the lats first.
• Single Arm DB Bent Over Row, 4 x 20
4x8-10 L/8-10 R
More lat strengthening today, but this time with some dumbbells. If you don’t have a
dumbbell, you can use a barbell. The goal here is to pull the weight to your hips, not your
chest. The elbow should go back and up. This will activate and strengthen your lats.
*Feel free to support yourself on a bench if needed. Use a weight that is challenging
but that still allows you to get the load to your hips.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.
Thursday, December 5
Building muscle isn’t magic. Lift heavy. Eat right. Sleep enough. Repeat.
Ryan Fisch
Warm-up
2 rounds:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral lunge
10 box step-ups and step-downs, you choose the height
10 Abmat sit-ups
10 ring rows
Strength/Skill
(After WOD, if time)
Hollow Rocks
3x1min/1min
Keep hollow rock structure, or hold, for as much of :60 as you can during each interval.
WOD
A)
5 rounds for quality of:
10 L/10 R Bulgarian Split Squats, pick load
L-Sit, 20 secs
B)
5 rounds for quality of:
Farmer Carry, pick load, 100 m
15 Ring Rows
C)
5 rounds for time of:
Run, 200 m
10 Box Jumps, 24/20 in
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Wednesday, December 4
The stronger you get physically, the harder it becomes to settle for anything less than excellence anywhere else.
Ryan Fisch
Warm-up
AMRAP 8’, comfortable pace, of:
40 seconds of biking, jogging or rowing (try to increase pace set after set)
10 m high knees
10 m butt kicks
6 kettlebell russian swings, use a light load
20 seconds of rest
Strength/Skill (Strict Pull-Up Program, Day 2 of 20)
• Active Pull-up Bar Hang, 3 x 30sec
These are “active” bar hangs. Engage your lats by pulling down on the bar. Remember
what the Lat Press Downs felt like on Day 1. You’re doing the same thing here, but
only the first couple of inches. You’re also practicing the same “hollow” position you
performed on Day 1, but this time your doing it while hanging from a bar.
*Go for big sets here. Unbroken if possible.
• Feel Elevated Ring Rows, 4 x 8
4x6-8 reps
The goal here is to pull the rings down to your hips. Much like the lat PRESS downs on
Day 1, think about pressing the rings down rather than pulling yourself up.
Use as little hip momentum as possible. Some momentum is okay here if you can’t get
any movement at all, but initiate with the press down and not the hips.
*The higher the box, the tougher these are.
(After WOD, if time)
50 Burpee over Bar for time (scale to Burpees to plate)
WOD
Air Bike Calorie: 6 x 2 mins / 2 mins
2 mins of work followed by 2 mins of rest for 6 intervals.
Score is the total reps performed in all of the intervals.
Can sub rower or 6x400 run
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, December 3
Warm-up
2 sets, not for time, of:
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
10 squats
1 turkish get-up, left-arm, you choose the load
1 turkish get-up, left-arm, you choose the load
-then-
2 sets, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 front squats
3-5 squat cleans, starting from mid-shin
3-5 push jerks or split jerks
Strength/Skill
Clean and Jerk
3-3-3-3-3
WOD
12 L/12 R Dumbbell Single Leg Deadlifts
12 L/12 R Single Arm Dumbbell Bent Over Rows
24 Goblet Lunges
Dumbbell Shoulder Press 4x12, using same weight per set
Dumbbell Hang Power Clean 1x50, using same weight for the set
Plank Hold, 2 mins
Athlete Instructions
Goals
Unbroken sets, resting as needed between sets
Dumbbell Hang Power Cleans completed in 3 sets or less
Plank Hold completed in 2 sets or less
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, December 2
Find a place inside where there's joy, and the joy will burn out the pain.
First Strict Pull-Up Program: We’ve had a couple of members commit to working hard on getting their first strict pull-up. To that end, we’re launching a program, starting today, to work on this goal. I’m building this extra work into the programming and sometimes integrating it into the normal class work. If you want to work on this, you’ll need to find some time, either before or after classes or during open gym time, to get some of this work done. We’ll repeat this program and make it available throughout the year, but if this is a goal of yours, let’s get it. Also, if you’re doing the program, send Ben an email or text me (ben@pisgahfitness.com - 828-772-7115). I want to know so I can keep up with your progress and help push you toward this goal!
Warm-up
3 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 pull-ups, ring rows, or low-ring muscle-ups
250/200 m row (or same distance if running or 600/400 m air bike), try to slightly increase pace set after set
60 seconds of rest
Strength/Skill
Rope climb skill (5 min)
Get Your First Strict Pull-Up Program
20 session program.
We’ll do Mon/Wed/Fri (You’ll have two days to get each session’s work in before the next session comes up. If your shoulders feel overworked or overused, take a break or turn down the volume.).
This work is often more than we can fit in the class. If you’re in the program, you’ll need to figure out time to get this work in!
Day 1
Strict Pull-up Test
We need a baseline! Attempt a strict pull-up. Even though you may not be able to
perform one right now, take note of how you look, how it feels, and how close you are
able to get. Log 0 reps to this workout if you can’t get one. We’ll retest at the end of
the program.
Finish today’s session with Skill A, Skill B, and Skill C.
*If possible, record a video of your attempt.
• Hollow Hold, 1 x 60 secs
Accumulate 60 secs.
It’s important you’re pulling from the proper position. That means learning and
strengthening the hollow position. You’ll be playing around with the hollow hold many
times over the course of this program. Point your toes, squeeze your glutes and quads,
and tuck your rib cage down (shoulder blades off of the ground).
*Scale to a tuck hold as needed.
• Banded PVC Lat Press Downs, 3 x 15
You’ll need strong lats in order to perform a strict pull-up, so let’s strengthen them! In
addition to strengthening, these lat press downs will also help you understand how
to activate your lats (which isn’t always obvious or easy to do). Press down fast and
control on the way back up. Your elbows should remain locked out the entire time.
*The thicker the band, the harder these will be.
• Toes Spot Strict Pull-up, 5 x 5
You’ll be doing various forms of strict pull-ups throughout the program. You’ll start with
the toe spotted versions. The box is there to provide as much assistance as you need,
but challenge yourself to use as little as possible.
*Initiate the pull-up with your lats.
• Hollow Hold
• Banded PVC Lat Press Down
• Toe-Spot Strict Pull-up
WOD
(BRING YOUR LONG SOCKS!!)
3 rounds for time of:
Row, 2000 m
4 Rope Climbs, 15 ft (Scale to 12 rope lowers, or 25 pull-ups/ring rows. Pull-Up program folks could insert some of their work here)
Athlete Instructions
Other Equipment Conversions: Replace each 2000 m of rowing with 1600m of running, 4800m on the Echo Bike.
Can also mix your cardio each round (for example, run in round 1, row for round 2, bike for round 3)
45:00 cap
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, November 30
A gem cannot be polished without friction, nor a person perfected without trials.
Thanksgiving Schedule:
Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 minutes of easy jogging, biking or rowing
Then
3 rounds, not for time, of:
5-7 good mornings and squat jumps
15 mt of high knees
15 mt of butt kicks
10 lateral lunges (5 per side)
10 squats (squat therapy style) (see video below)
30 seconds samson stretch
5 broad jumps
30 seconds of rest
WOD
Individual Version:
Complete as many rounds as possible in 7 mins of:
7 Burpees
14 KB Swing 53/35
Rest 5 mins before the next part.
Part II:
4 rounds for time of:
Row 500m (1.2 km on echo bike or run 400m)
50 Air Squats
Movement Demos
20:00 cap on Part II. Scale run distance and/or squat reps accordingly.
QUALITY over quantity and speed on the squats!
Partner version: Any split of work on both segments.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Friday, November 29
If you do not conquer self, you will be conquered by self.
Thanksgiving Schedule:
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2-3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral lunge
10 box step-ups, you choose the height (feel free to do box jumps in round two and three)
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 or ring rows
Strength/Skill
WOD
9 rounds for time of:
12 Dumbbell Power Snatches, 50/35 lbs
Post Run
8 Box Jumps, 24/20 in
6 Chest-to-bar Pull-ups
For time, or not.
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike or 250m on the Concept 2 rower
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, November 27
Quality is never an accident. It is always the result of intelligent effort.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
5-7 hip & back extensions
20 seconds of bar hang (the goal is to feel a nice stretch in your lats)
3-5 deadlifts, empty barbell
3-5 hang muscle cleans, starting from just above the knee, empty barbell
3-5 hang power cleans, starting from just above the knee, empty barbell
WOD
1 Hang Power Clean, pick load
Every 1 min for 30 mins.
Strength/Skill
Single Arm Upright Row 24-24-24-24
Then:
For Quality:
200 Double Unders
Try to complete in as few sets as possible
Sub 200 single unders here, and/or spend 5 min practicing doubles
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, November 26
It's not that I'm so smart, it's just that I stay with problems longer.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 sets, not for time, of:
1 minute of easy jogging, bike or rowing
5 pvc pass throughs (feel free to use a light band if this treats your shoulders better)
1 turkish get-up, L-arm, you choose the load
1 turkish get-up, R-arm, you choose the load
8 squats (squat therapy style) (see video below)
10 hollow rocks or v-ups
Strength/Skill
For quality:
50 Candlesticks
Movement Demos
AFTER WOD (If time)
3 rounds for quality of:
Front Rack Carry, pick load, 100 ft
Movement Demos
WOD
For time:
42 Wall Balls, 20/14 lbs
21 Overhead Squats, 95/65 lbs
30 Wall Balls, 20/14 lbs
15 Overhead Squats, 95/65 lbs
18 Wall Balls, 20/14 lbs
9 Overhead Squats, 95/65 lbs
Cool Down
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.
Monday, November 25
The only source of knowledge is experience.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 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 seconds holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength/Skill
As many reps as possible in 10 mins of:
1 Strict Pull-up (Scale to toe-spot, banded, ring row, bent over row)
1 Strict Dip (Scale to toe-spot, banded, boxes and/or bench dips)
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.
Movement Demos
WOD
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.
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Bar hang for lats & chest
Hold 1-2 minutes.
Saturday, November 23
If I have any lasting worth, it will be because I have tried to make people remember what the Earth is meant to look like.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Burpee Box Jump Overs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partner
40 rounds for time of:
3 Burpee Box Jump Overs
6 Push-ups
9 Air Squats
Athlete Instructions
Complete in teams of 2. You go-I go fashion.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Friday, November 22
I acknowledge my feeling and gratitude for life by praising the world and whoever made all these things.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 minutes of easy biking, jogging or rowing
-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 pull-ups, ring rows, or low-ring muscle-ups
3 strict shoulder presses, empty barbell
3 push presses, empty barbell
3 push jerks, empty barbell
30 seconds of biking, rowing or jogging (try to increase pace set after set)
Strength/Skill
(AFTER WOD)
For quality:
4 RFQ:
8-12 Ring Push-ups
Movement Demos
Dumbbell Pull Over x12
WOD
For time:
10 Shoulder Press, pick load
15 Pull-ups
Air Bike, 1000 m
-- then --
Rest 3 mins
-- then --
15 Push Press, pick load
20 Pull-ups
Air Bike, 1000 m
-- then --
Rest 3 mins
-- then --
20 Jerks, pick load
30 Pull-ups
Air Bike, 1000 m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, November 21
I believe art is utterly important. It is one of the things that could save us.
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2 sets, not for time, of:
1 minute of easy rowing, biking or jogging
1:00 good morning, squat jumps
1:00 forward/side lunge
3-5 deadlifts, empty barbell
3-5 hang power cleans, starting from just above the knee, empty barbell
3-5 front squats, 3 seconds pause in the bottom position, empty barbell
3-5 squat cleans, starting from mid-shin, empty barbell
Strength/Skill
3 Squat Cleans, pick load
Every 2:30 mins for 25 mins.
WOD
3 RFQ (Superset):
DB Front Rack Walking Lunge x 20m
Deficit Deadlift X 12
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Wednesday, November 20
To pay attention, this is our endless and proper work.
Thanksgiving Volunteer Opportunity:
If you’re interested in doing something outside and active on Thanksgiving morning, the non-profit I serve, Asheville Poverty Initiative, is the partner non-profit of the South Asheville Turkey Trot event. We get $100 donated to the event for each of the first 5 volunteers we provide, and race registrants are linked to a donation page to support our work.
If you’re interested in volunteering, you’ll be asked to do normal race-morning tasks such as: greet runners at check-in, direct runners on the course, hand out water at aid stations, hand out medals or shirts upon finishing, etc.
Hours are 7am-approx. 11am on Thanksgiving morning, Thursday, 11/28. Race starts at Biltmore Park in South Asheville. If interested, please contact shelly@ashevillepovertyinitiative.org. Thanks!
Thanksgiving Schedule:
Th: 11/28 (Closed)
F 11/29 and Sa 11/30: 1 9:30am Community WOD class
Warm-up
2x of:
1 minute of easy jogging, biking or rowing
8 squat jumps
8 good mornings
10 m high knees
10 m butt kicks
1 x Burgener warm-up with empty bar (45/35)
1 minute of easy jogging, biking or rowing
Strength/Skill
Single Leg Dumbbell Deadlift 12-12-12-12
Movement Demos
Snatch Skill/Warm-Up: 5-10 min
WOD
10 rounds for quality of:
2 Power Snatches, 70% 1RM
Run, 200 m
Athlete Instructions
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike.
Goals
Super Fitness Robot time / rounds:
If going for time- 16:00
Focus can be on: no misses and solid receiving position in the power snatches.
More Likely time / rounds: (consider scaling if this seems unrealistic)
If going for time- 22:00
Focus can be on: no misses and solid receiving position in the power snatches.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, November 19
Tell me, what is it you plan to do with your one wild and precious life?
Charity Event!
Tonight “Turkey Run!” 6:15 PM (A benefit for 12 Baskets Cafe and Asheville Poverty Initiative)
See the flyer and learn more HERE.
Strength/Skill
Superset:
4 RFQ:
DB Bench Press x 12 @21X1
Wall Walks x 5
Chin over bar hold x :30 (accumulate) - can be ring-to-chest hold
Movement Demos
WOD
Tabata Devil Press, 35/25 lbs
The Tabata interval is 1 min of work followed
by 1 min of rest for 4 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Movement Demos
Monday, November 18
Have you ever noticed that anybody driving slower than you is an idiot, and anyone going faster than you is a maniac?
Charity Event!
Tuesday night “Turkey Run!” 6:15 PM (A benefit for 12 Baskets Cafe and Asheville Poverty Initiative)
See the flyer and learn more HERE.
Strength/Skill
(AFTER WOD)
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Movement Demos
Each for distance:
Air Bike, 3x 30 secs
Rest 2 mins between efforts.
WOD
2 rounds for time of:
Row, 750 m
50 Sit-ups
3 Rope Climbs, 15 ft (bring your long socks!)
Athlete Instructions
Other Equipment Conversions: Replace each 750 m of rowing with 600m of running, 1800m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men- 13:30 or less
Women- 15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 19:00
Women- 21:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, November 16
I always wanted to be somebody, but now I realize I should have been more specific.
Charity Event!
Tuesday night “Turkey Run!” 6:15 PM (A benefit for 12 Baskets Cafe and Asheville Poverty Initiative)
See the flyer and learn more HERE.
Warm-up
2-3 sets, not for time, of:
1 minute of easy rowing, biking or jogging
30 seconds of single-unders or jumping jacks
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 pull-ups, ring rows, or low-ring muscle-ups
5-7 glute bridges
5-7 deadlifts, empty barbell
5-7 knee push-ups or regular push-ups
WOD
Individual:
For quality:
500 Jump Ropes
150 Push-ups
100 Deadlifts, 35% 1RM
50 Strict Chin-ups (pull-ups, kipping, bent over rows, ring rows, banded, jumping)
Athlete Instructions
Jump Ropes- any style.
Partner:
For quality:
750 Jump Ropes
200 Push-ups
1500 Deadlifts, 35% 1RM
75 Strict Chin-ups (pull-ups, kipping, bent over rows, ring rows, banded, jumping)
Athlete Instructions
Complete in teams of 2.
Only 1 person working at a time.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.