WOD - Class Programming
Thursday, January 2
It’s never too late to have a good day. — Carolyn Kettler
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/Skill
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or more
More Likely time / rounds:
60% 1RM or more
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
60-80 reps/movement.
Accumulate, partitioning as needed.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Wednesday, January 1
Even one step a day gets you 365 steps farther in a year. — Andie Daniels
New Year’s Day Schedule
We’re offering the 12pm and 5:30pm classes on Jan. 1. These classes will be RSVP-dependent. If there are people signed up, we’ll coach them. Note: There will be no 5:30am or 7:30am on Wednesday.
Check Zen Planner before coming. If we cancel a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
10 hip & back extensions
-then-
2 sets, not for time with an empty barbell, of:
3 deadlifts, start from mid-shin
3 hang muscle cleans, start from just above the knee
3 strict presses
3 muscle cleans, start from mid-shin
3 push presses
3 power clean and jerks
Strength/Skill
Power Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM Power Clean & Jerk
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% or higher of 1RM Power Clean & Jerk
Movement Demos
WOD
5 rounds for quality of:
3 Max Effort Broad Jumps
10 Dumbbell Floor Press, 50/35 lbs
3 Max Effort Broad Jumps
8 L/8 R Dumbbell Single Leg Deadlifts, 50/35 lbs
Athlete Instructions
Goals
Unbroken sets
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, December 31
Stop thinking about your problems and make someone else happy. — Sonja Jewell
New Year’s Eve/New Year’s Day Schedule
These classes will be RSVP-dependent. If there are people signed up, we’ll coach them.
Check Zen Planner before coming. If we end up canceling a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral lunges
10 Samson stretch
8 air squats, squat therapy style
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
Strength/Skill
(After WOD, if time. Optional)
Dumbbell Row 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
3 rounds for time of:
Run, 800 m
24 Pull-ups (or 8 Bar Muscle-Up)
60 Air Squats
Athlete Instructions
For time, or not.
Pull-ups- any style.
Goals
Super Fitness Robot time / rounds:
22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
29:00
Cap: 35:00
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, December 30
I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.
New Year’s Eve/New Year’s Day Schedule
These classes will be RSVP-dependent. If there are people signed up, we’ll coach them.
Check Zen Planner before coming. If we end up canceling a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
3 mins of easy jogging, biking or rowing
-- then --
2 rounds, not for time, of:
45 secs of running, biking, or rowing (try to increase pace set after set)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
10 hollow rocks or sit-ups
30-45 seconds of rest
Strict Pull-Up Program: I’ve noticed there are a couple members working this program. I’ll be sending them a separate document with the program, but won’t be adding to the normal WOD page each day. If you’d like to receive this program for future work, just reach out and I’ll email over to you!
Strength/Skill
(After WOD)
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Movement Demos
Or:
Accumulate 2-5 min plank hold
WOD
10 rounds, each round for time, of:
8 Toes-to-bars (Candlesticks)
12/8 Air Bike Calories
Go every 3 mins.
Athlete Instructions
Other Equipment Conversions
Calorie Conversions: Bike (12/8), Concept 2 Rower (15/10)
Goals
Super Fitness Robot time / rounds:
All toes-to-bar unbroken; 18 secs or less on the bike
More Likely time / rounds: (consider scaling if this seems unrealistic)
All toes-to-bar broken up as needed; 30 secs or less on the bike
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, December 28
Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.
WOD
Individual version:
Buy in:
75 Russian Kettlebell Swings, pick load
Then,
3 rounds of:
Farmer Carry, pick load, 200 ft
2. 3 rounds of:
Front Rack Carry, pick load, 200 ft
3. 3 rounds of:
15 Air Bike Calories
12 Knees-to-elbows (Hanging Knee Raise)
15 Dumbbell Push Jerks, 50/35 lbs (DB Push Press)
Partner Version:
Buy in:
125 Russian Kettlebell Swings, pick load
Then, 5 rounds of:
Farmer Carry, pick load, 200 ft
2. 5 rounds of:
Front Rack Carry, pick load, 200 ft
3. 5 rounds of:
15 Air Bike Calories
12 Knees-to-elbows (Hanging Knee Raise)
15 Dumbbell Push Jerks, 50/35 lbs (DB Push Press)
Partners alternate movements on final part. For example, Athlete A does the bike cals, then B does the Knee to Elbow, then C does the DB Push Jerks, and so on.
Friday, December 27
Time and memory are true artists; they remould reality nearer to the heart's desire.
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
1 minute of foam roller of lats and low back OR 30 seconds of passive bar hang (the goal is to feel a nice stretch in your lats)
20 seconds of lateral banded steps
5-10 bootstrappers
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 steps of walking lunges with bar overhead in press width grip (if possible)
6 front squats, empty bar (3 seconds pause in the bottom position)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 inchworm push-ups (they can become down-ups in round 2 and burpees in round 3)
Strength/Skill
Bulgarian Split Squat 24-24-24-24
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per leg
Note: if you don’t have access to an elevated surface, do lunges instead (3-4 sets of 8-12 per leg)
Movement Demos
Strict Pull-Up Program (Day 12 of 20) - on own, outside of class programming
• Active Pull-up Bar Hang, 1 x 120sec
Accumulate 90-120 secs.
By now you’re probably realizing these things aren’t easy. You’re so much stronger
today, though, so we’re upping the volume! Compare to Day 4’s 90 second effort.
Today is a full 30 seconds longer. Stay active by pressing down on the bar.
*Break things up as needed, but aim for big sets.
• Hollow Hold, 3 x 20sec
These should be feeling a bit easier now. If switching back and forth between hollow
holds and tuck holds, see if you can increase your time in the hollow hold. Whatever
you do, attempt to work the entire 20 seconds. No breaks any more!
• Segmented Ring Row, 3 x 10
3x8-10 reps
We first saw these on Day 4. There are 2 pauses here: one at the very beginning, and
one at the top of the rep. Initiate the pull with your lats by pressing down on the rings.
This should feel similar to your Scap Pull-ups on Day 8. Hold the top position for 1-2 secs.
*Try increasing difficulty from Day 4 by moving your feet to allow your torso to flatten, even
if only a couple of inches.
WOD
4 rounds, each round for time, of:
10 Front Squats, 60% 1RM
12 Chest-to-bar Pull-ups
14 Lateral Burpee Over Bars
Rest 4 mins between each round.
Athlete Instructions
No rack unless necessary.
Goals
Super Fitness Robot time / rounds:
1:50 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
3:00 per interval
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, December 26
How did it get so late so soon? Its night before its afternoon. December is here before its June. My goodness how the time has flewn. How did it get so late so soon?
Christmas Week Schedule
Closed Dec. 26 (Thur.) for classes
Check your email for an open gym code you can use.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
2x of:
3 min cardio
3-5 Inchworm
Hip swings
Ankle and wrist rotations
PVC shoulder work
8-10 Good Morning
5 Broad Jumps
5 Samson Lunge
Strength/Skill
Turkish Get-up 14-14-14
Athlete Instructions
3-7 reps/arm
Rest 1-2 mins between rounds.
Movement Demos
Tempo Dumbbell Deadlift 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1
Eccentric (weights going down): 10 seconds
Pause in the bottom: 1 second
Concentric (weights coming back up): 10 seconds
Pause at the top: 1 second
Movement Demos
WOD
10 rounds, each round for time, of:
Plank Hold, 20 secs
Sprint, 100 m
Rest 2 mins between each round.
If you’re at Pisgah, can plank hold in the gym or in the parking lot, sprint the uphill part of the post run (approx 90m), then walk down and include that time walking back time as part of your rest
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Pec stretch, laying on side.
1-2 minutes per side.
Foam Roller, Back, lats, etc
Wednesday, December 25
Maybe Christmas, the Grinch thought, doesn't come from a store.
Christmas Week Schedule
Closed Dec. 25, 26 (Wed., Thur.)
Check your email for an open gym code you can use this week.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
1 minute of rowing, biking or jogging (roughly 50% effort)
10 bent-over rows, empty barbell
8 russian kettlebell swings, light load
6 down-ups
1 minute of rowing, biking or jogging (roughly 60% effort)
10 bent-over rows, empty barbell
8 russian kettlebell swings, light load
6 no-jump burpees
1 minute of rowing, biking or jogging (roughly 70% effort)
10 bent-over rows, empty barbell
8 russian kettlebell swings, light load
6 burpees
1 minute of rowing, biking or jogging (roughly 80% effort)
Strength/Skill
Strength today is the same as Day 11 of the Strict Pull-Up program
• Every 2 min for 10 min: Toes Spot Strict Pull-up + Negative
Negative = 3 secs
vSame piece as performed on Day 3. For today, use even less toe assistance, and
come down even slower on your negative. Also, if you cut down on the reps last time,
consider adding some volume.
• Single Arm Dumbbell Bent Over Row, 4 x 24
4x10-12 L/10-12 R
If able, consider going heavier than you did on Day 3. The volume is higher so you
might not be able to. That’s fine. Just like the rings in your Ring Lat Press Downs on
Day 8, the dumbbell should touch somewhere near your hips. Keep your elbow going
back and up.
*Don’t sacrifice dumbbell height for weight. You should be able to pull the dumbbell
all the weight up until it makes contact with your body.
WOD
Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- completing the round of 20 or more
Women- completing the round of 15 or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- completing the round of 15 or more
Women- completing the round of 12 or more
No equipment/travel version:
Death By Shuttle Sprint
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Completing the round of 17 or more
More Likely time / rounds:
Completing the round of 12 or more
Cool Down
Frog Stretch
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Tuesday, December 24
A little knowledge that acts is worth infinitely more than much knowledge that is idle.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
Check your email for an open gym code you can use this week.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
2 sets, not for time, of:
2 minutes of jogging, biking or rowing
10 m high knees
10 m butt kicks
10 steps of lunges
5 PVC pass-throughs (feel free to use a light band if this treats your shoulders better)
5-7 strict shoulder presses, empty barbell
5-7 push presses, empty barbell
10 hollow rocks
Strength/Skill
-
WOD
4 rounds for quality of:
Walking Lunge, 50 m (3 lengths of the gym floor - down/back/down)
Run, 400 m
12 L/12 R Single Arm Dumbbell Push Press, pick load
12 Candlesticks
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower,
Movement Demos
No equipment/Travel version:
4 rounds for quality of:
Walking Lunge, 50 m
Run, 400 m
30 Hand Release Push-ups
12 Candlesticks
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, December 23
I have learned silence from the talkative, toleration from the intolerant, and kindness from the unkind; yet, strange, I am ungrateful to those teachers.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
Check your email for an open gym code you can use this week.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
2 minutes of jogging, biking or rowing
-then-
3 sets, not for time of:
5-7 hip & back extensions
8 air squats, squat therapy style
10 deadlifts, empty/light barbell
20-30 seconds of banded marching
4 broad jumps or tuck jumps
30-45 seconds of foam rolling your back
Strength/Skill
Deadlift 4-4-4-4-4
Use the heaviest weight you can for each set.
Strict Pull-Up Program (Day 10 of 20) - on own or after WOD, if time
• Active Pull-up Bar Hang, 3 x 35sec
Compare to Day 2’s active bar hangs. You did 30 secs then, and we’re adding 5 secs
each set today. If you managed unbroken sets then, see if you can do the same with
35 second sets.
*Remember, these hangs are just the top portion of your Scap Pull-ups from Day 8.
Press down!
• Feet Elevated Ring Row, 4 x 8
4x6-8 reps
Same exact skill piece as the one you did on Day 2. See if they feel any better, or
increase the box height for added difficulty. Hip movement
WOD
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Burpee (Bar Facing)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Saturday, December 21
I have realized that the past and future are real illusions, that they exist in the present, which is what there is and all there is.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
WOD
Individual Version:
For quality:
Run, 1200 m
30 Burpees
50 V-ups/Sit-Ups
30 Burpees
Run, 1200 m
Movement Demos
Partner Version:
Run, 1200m (together)
50 Burpees (any split)
75 V-Ups/Sit-Ups (any split)
50 Burpees (any split)
Run, 1200 (together)
Friday, December 20
The only way to make sense out of change is to plunge into it, move with it, and join the dance.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
2 rounds, not for time, of:
1 minute of running, biking, or rowing (increase pace each round)
20 seconds lunges
10 glute bridges, empty barbell or unweighted
5-7 box jumps, you choose the height
3-5 deadlifts, empty/light barbell
3-5 hang power cleans, empty/light barbell
3-5 front squats, empty/light barbel
3-5 squat cleans, empty/light barbel
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
Strength/Skill
(After WOD)
For quality:
50 Alternating Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30--50 reps.
Movement Demos
Hollow Hold: Accumulate :60
Strict Pull-Up Program (Day 9 of 20) - Outside of class programming/on your own
Hollow Hold, 1 x 60sec
Accumulate 60 secs.
Today we’re revisiting Day 1’s 60 second hollow hold piece. Compare today’s effort
to then. If you broke your 60 secs into several smaller sets, try to go for bigger sets
today. Resist the urge rest completely. If you can, go from a hollow hold to a tuck hold
to remain under tension for longer.
*Reminder: point your toes, squeeze glutes and quads, keep rib cage tucked (shoulder
blades off the ground)
• Banded PVC Lat Press Down, 4 x 15
4x12-15 reps
You’re upping the total volume from Day 1’s lat press downs. Keep the difficulty the
same if this skill piece is already challenging enough. Consider switching to a thicker
band for increased resistance.
*Remember, your elbows should remain locked out the entire time.
• Toe Spot Strict Pull-up, 5 x 6 (If you are doing Friday’s Class WOD, you can get 20 of these reps checked off with that!)
Slightly higher volume than Day 1. That’s okay; you’re getting stronger! Try using less
toe assistance this time around. Compare your performance today with how these felt
on Day 1.
*Remember, initiate the pull-up with your lats by pressing down on the bar.
WOD
3 rounds for time of:
5 Muscle-ups or 20 Pull-Ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, December 19
If there is no struggle, there is no progress.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
2x :45 on/:15 off
DB Deadlift
DB Shoulder Press
Alt. Single Leg V-Up
Line Jumps
Rest
Strength/Skill
3 rounds for quality of:
12 Side 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 Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Movement Demos
Mix in L-Sit work with sets of raises
WOD
Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, December 18
God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
15 m of high knees
15 m of butt kicks
20-30 seconds of lateral banded steps
10 steps of walking lunges
100 m run (increase pace each set)
60 secs of rest
Strength/Skill
For time:
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Athlete Instructions
Can also be 5:00 of double under or jump rope skill work.
Extra challenge: Each set must be unbroken. If you fail, restart from the current set.
Rest as needed between sets. Score is time.
Movement Demos
Then, superset of:
Landmine Twist 12-12-12
Movement Demos
For quality:
Side Plank, L 3 mins/R 3 mins
Athlete Instructions
Accumulate 1-3 minutes per side.
Movement Demos
Strict Pull-Up Program (Day 8 of 20) - Outside of class programming/on your own
• Ring Lat Press Down, 3 x 7
3x5-7 reps
These are similar to Day 1’s lat press downs. Think of these more as a press down
than a pull. When done properly, the rings should touch somewhere between your
hips and your rib cage. These are tricky though, so make sure you are using the
appropriate difficulty.
*Difficulty can be adjusted by moving feet closer to/further from the pull-up bar.
• Pause Ring Row, 5 x 5
These are similar to Day 4’s segmented ring rows, only today you don’t have to pause
at the beginning and we’re holding the top for much longer. Initiate your pull with the
lats, and hold the top of your ring row for a full 5 seconds. Keep your scaps pinched
back during your hold just like with previous skill pieces.
*These will get challenging. Choose an appropriate difficulty by moving for feet closer
to/further from the pull-up bar. If you can’t hold for 5 secs, your difficulty level is too high.
• Scap Pull-up, 4 x 10
More scap and lat strengthening! The scap pull-up is going to look and feel very
similar to your Active Bar Hangs on Days 2 and 4. Essentially, an Active Bar Hang is
one long scap pull-up.
Start in a fully relaxed hang position, then contract your lats by pulling down on the
bar. When done correctly
WOD
Each for time:
Run: 5x 50 m (Post Run)
Run: 3x 400 m
Run: 1x 800 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 50m of running with 150m on the Echo Bike, Assault Echo bike, 65m on the Concept 2 rower
Replace each 400m of running with 1200m on the Echo Bike, Assault Echo bike, 500m on the Concept 2 rower,
Replace 800m of running with 2400m on the Echo Bike, Assault Echo bike 1000m on the Concept 2 rower.
Goals
(consider scaling if this seems unrealistic)
50 m sprints- 0:10 or less
400 m runs- 2:00 or less
800 m run- 4:00 or less
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, December 17
Everything will change. The only question is growing up or decaying.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2-3 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 pull-ups, ring rows, or low-ring muscle-ups
5 hanging knee raises
5 strict shoulder presses, empty barbell
5 push presses, empty barbell
Strength/Skill
10 min skill work:
Kipping drills and/or rope climb skill work
WOD
For quality:
Air Bike, 4000 m
4 Rope Climbs, 15 ft
40 Push Press, 75/55 lbs
40 Knees-to-elbows
40 Push Press, 75/55 lbs
4 Rope Climbs, 15 ft
Air Bike, 4000 m
Athlete Instructions
Other Equipment Conversions: Replace each 4000m of biking with 1200m of running, 1500m on the Concept 2 rower.
40:00 Cap
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.
Monday, December 16
Mistakes are a fact of life. It is the response to the error that counts.
Updates:
Had to order a new water machine. Should be in any day. Apologies for not having accessible water last week. Should be back online ASAP!
We’re getting closer on the bathroom sink. This should be the week!
Our friends at Summit CrossFit have secured a new location and all their necessary permits. Their contractors have started demolition at their new spot. They’ve told me they hope to be in their new space by late January. I’m grateful we’ve been able to share our space with them, and I know they are excited about getting their own space again. We’ll also be excited to get back to our normal as well. Thank you for being positive, patient, and supportive during this time.
Warm-up
2 rounds, not for time of:
2 mins of rowing, biking, or jogging
30 secs fire hyrdrants
10 hip & back extensions
10 squats (squat therapy style)
1x snatch warm-up with empty bar, 45/35 lbs
Strength/Skill
Superset:
Kickstand Squats 3x24
Athlete Instructions
3 sets, 8-12 reps per leg. You choose the load.
Movement Demos
Single Leg Dumbbell Deadlift 12-12-12-12
Movement Demos
Strict Pull-Up Program (Day 7 of 20) - Outside of class programming/on your own
• Kip Drills, 4 x 5
No, you aren’t prepping for a kipping pull-up, but kip drills will still work to strengthen your
lats (and the musculature of the shoulders), as well as improve overall proprioception.
Here you’ll be pressing down into the bar, which should drive your body backwards
as the lats activate (keep your toes against the box at all times). These should be slow
and controlled, and feel very similar to Day 1’s lat press downs.
• Banded Pull-up Negatives, 10 x 1
Jump into the top of the pull-up as needed. Remember your top position from Day 6’s
chin over bar holds. Keep your shoulder blades pinched back. Focus on descending
as controlled as possible the entire way through. No specific tempo required. Your
band will determine the difficulty though, so make sure things are challenging. If not
for the first half of the 10 reps, then definitely for the second half.
WOD
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.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Saturday, December 14
Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.
“12 Days of Christmas” WOD
We’ll be playing holiday music. Feel free to wear your Christmas gear, bring your eggnog, Christmas treats, whatever!
For time:
1 Thruster, 75/55 lbs
2 Hang Power Cleans, 75/55 lbs
3 Deadlifts, 75/55 lbs
4 Burpees
5 Toes-to-bars
6 Box Jumps, 24/20 in
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings, 53/35 lbs
10 AbMat Sit-ups
11 Wall Balls
12 Bike Calories
Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.
Friday, December 13
It does not matter how slowly you go as long as you do not stop.
Warm-up
2 minutes of jogging, biking, or rowing
-then-
3 sets, not for time of:
20 seconds of banded marching
20 seconds of bar hang (the goal is to feel a nice stretch in the lats)
7 hip & back extensions
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
Superset:
Double Kettlebell Reverse Lunge 20-20-20
Barbell Good Morning 3x15
Banded Single Arm Lat Pull-down, 3 x 16
3x8 L/8 R
Initiate with your lat. Pull the palm of your hand all the way to your rib cage. Your elbow
should go down and back.
*The thicker the band, the harder these will be.
Banded Single Arm Lat Pull-down
Strict Pull-Up Program - Day 6 of 20
(outside of class programming - do on your own - only the 3 piece, lat pull-downs, are in the class programming for today)
• Every 1 min for 5 min:
Toes Spot Strict Pull-ups
You’re upping your Toe Spot Strict Pull-up volume today. 30 total reps versus the 25
performed on Day 1 and on Day 3. Finishing all 6 reps might be difficult on the minute.
Scale back the reps if needed. Do not sacrifice activate lats or default to using more
toe assistance for the sake of fitting in more reps. Keep these challenging and focus
on the things you’ve been learning thus far.
• Chin Over Bar Hold, 1 x 45 secs
Accumulate 30-45 secs.
Use an overhand grip here, as that is how you’ll be performing your strict pull-up. Use
a box to jump into the top hold position. During the hold, focus on pinching your scaps
back the same way you did at the top of your Ring Rows from day 5. Last but not least,
stay in your hollow position!
*These aren’t easy! Break up as needed.
• Banded Single Arm Lat Pull-down, 3 x 16
3x8 L/8 R
Initiate with your lat. Pull the palm of your hand all the way to your rib cage. Your elbow
should go down and back.
*The thicker the band, the harder these will be.
Banded Single Arm Lat Pull-down
WOD
Front Squat 9-9-6-6-3-3
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, December 12
If I am walking with two other men, each of them will serve as my teacher. I will pick out the good points of the one and imitate them, and the bad points of the other and correct them in myself.
Warm-up
3-5 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
10 m high knees
10 m butt kicks
10 good mornings (banded or weighted)
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 strict shoulder presses, empty barbell
10 hollow rocks or V-ups
WOD
Part I:
For quality:
10 rounds of:
3 Chin-ups
5 L/5 R Single Arm Dumbbell Shoulder Press, pick load
-- then --
50 Toes-to-bars
Part II:
4 rounds for time of:
Run, 200 m
15 Russian Kettlebell Swings, pick load
Athlete Instructions
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Wednesday, December 11
Try to be a rainbow in someone's cloud.
Warm-up
3 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
1 snatch warm-up, with empty bar, see video below
Strength/Skill
Superset:
For quality:
Chin Over Bar Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes
Or with Ring rows hold the rings to your chest.
Movement Demos
Strict Dips:
4x15
Strict Pull-Up Program Day 5 of 20
(outside of class programming - do on your own. Today’s WOD has lots of pull-ups, if you come to class count those for the 2nd and 3rd parts below)
• Hollow Hold, 3 x 20sec
Back to back hollow hold days, but that’s how important these are! Compare to Day
4’s performance to see if you are getting better. Shoot for bigger sets in the hollow
hold. If using the tuck hold, try starting out in a full hollow hold (even if only for a few
seconds) before switching back.
• Banded PVC Strict Pull-up, 3 x 8
Perform these while seated in pike position. Initiate with your lats, then pull as low as
possible.
*The thicker the band, the more difficult these will be. Challenge yourself.
• Ring Rows, 4 x 8
4x6-8 reps
Initiate with the lats, and pause at the top of each rep. Really focus on pinching your
scaps in the back during your hold (1-2 sec), then control your descent back down.
*Difficulty determined by how close/far your feet are to the pull-up bar.
WOD
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch, pick load
Pull-up
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.