WOD - Class Programming
Thursday, March 6
In the depth of winter I finally learned that there was in me an invincible summer.
Warm-up
:45/:15 x2
Push-Ups
Squat Jumps
Scorpion/Scarecrow
Speed Skaters
Rest
Clean Warm-Up (PVC+Barbell)
Strength/Skill
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls
Athlete Instructions
You choose the load and the thickness of the band. Find a load that would allow you to complete, when fresh, a set of 15 repetitions unbroken. Sets can be broken up as needed. Hammer curls can be performed seated or standing.
Movement Demos
WOD
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Athlete Instructions
*It is intended to be unbroken.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, March 5
There is nothing in a caterpillar that tells you it's going to be a butterfly.
Warm-up
3 Rounds, not for time, of:
1 min of rowing, biking, or jogging (increase pace each round)
5 hip & back extensions
10 m of high knees
10 m of butt kicks
5 inchworm push-ups or walking push-ups
10 glute bridges, empty barbell
Strength/Skill
(Before WOD)
For quality:
25 Box Jumps, pick height
Athlete Instructions
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
(After WOD)
3 rounds for quality of:
Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
WOD
Row 5 km
Scaled 3km (or 30:00 cap)
Ideally, this is an all out effort for time (or not, can opt to just finish!)
Athlete Instructions
Other Equipment Conversions: Replace 5000m of rowing with 5000 m of running, 12000 m on the Echo Bike
Goals
Super Fitness Robot time / rounds:
22:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Tuesday, March 4
I never did a day's work in my life. It was all fun.
Warm-up
Not for time:
3 minutes of jogging, biking or rowing
x2
10 steps of lunges
5 PVC pass-throughs (feel free to use a light band if this treats your shoulder better)
10 db/bb bent over rows
10 Abmat sit-ups
Strength/Skill
(After WOD, if time)
For time:
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Athlete Instructions
For time, or not.
Movement Demos
WOD
4 rounds for time of:
12 Ring Rows
Run, Building Lap
12 L Bulgarian Split Squats, pick load
Run, Building Lap
12 R Bulgarian Split Squats, pick load
Run, Building Lap
12 Candle Sticks (open floor version)
Run, Building Lap
Athlete Instructions
For time, or not.
Make the ring rows hard.
Other Equipment Conversions: Replace each 100m of running with 300m on the Echo Bike, 125m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
25:00; the way ring rows and candlesticks will be performed, as well as the weight chosen for the bulgarian split squats, will play a key role.
More Likely time / rounds: (consider scaling if this seems unrealistic)
35:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Monday, March 3
The chief function of the body is to carry the brain around.
Update:
The Push Press migration seems to be going pretty well. Trying to iron out a couple wrinkles as we go. Please let Ben know if you’re having any issues.
One big thing is credit card payment info did NOT migrate over from Zen Planner. If you have not added yours yet, please do so in the app or at the gym. Thank you!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
10 hip & back extensions
Inchworm
Lunges
-then-
3 sets, not for time with a single dumbbell, of:
3 deadlifts r/l
3 hang muscle cleans,
3 strict presses
3 muscle cleans, start from mid-shin
3 push presses
3 hang clean and jerks
Strength/Skill
(After WOD)
3 RFQ (Superset, optional)
Deadlift x 12
Overhead Carries - 100ft x 3
Use double kb or db, or single bumper plate
WOD
CrossFit Open 25.1
As many reps as possible in 15 mins of:
3 Lateral Burpee Over Dumbbells
3 Single Dumbbell Hang Clean-to-Overheads, 50/35 lbs
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Saturday, March 1
Experience is the teacher of all things.
Warm-up
2-3 sets, not for time, of:
1 minute of jogging, biking or rowing
30 seconds of 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 ring rows, pull-ups, or low-ring muscle-ups
10 steps of lunges
10 push-ups or knee push-ups
10 sit-ups
10 good mornings, empty bar
5 shoulder press, empty bar
Strength/Skill
-
WOD
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows (Sub: Knee Raises or V-Vups)
50 Push Press, 45/35 lbs
50 Back Extensions (Sub: Good Mornings 45/35)
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
28:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
40:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Friday, February 28
Love and compassion are necessities, not luxuries. Without them humanity cannot survive.
Warm-up
:45/:15 (x2)
Jump Rope
PVC Shoulders
Ring Rows
Pushups
PVC Overhead Squat
Strength/Skill
5 RFQ/Superset
Snatch Balance
x5
Hollow Hold/ Plank Hold
X :30-:45
WOD
For quality:
42 Renegade Rows, pick load
21 Arnold Press, pick load
30 Renegade Rows, pick load
15 Arnold Press, pick load
18 Renegade Rows, pick load
9 Arnold Press, pick load
Athlete Instructions
Note: Renegade rows are 21, 15, 9 repetitions per arm and they should be performed with alternating arms (total of 42, 30, 18). Arnold presses can be performed seated or standing. You choose the load for both movements.
Movement Demos
Cool Down
Banded Shoulder Work
Thursday, February 27
Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 sets, 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
Strength/Skill
Back Squat 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% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or more
Movement Demos
WOD
21-15-9
DB Thruster
Pull-Up
Burpee
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Wednesday, February 26
Success is the sum of small efforts - repeated day in and day out.
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, rowing or biking
10 m high knees
10 m butt kicks
8 steps of lunges
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, in the remaining time, if any)
4 rounds for quality of:
Chin Over Bar Hold, 30 secs
15 Ring Rows
:30 is very long for chin over bar
Use toe spot or band to support or hollow hold :30
Make the ring rows difficult. If you did ring rows in the WOD, sub rope lowers
WOD
7 rounds for time of:
Run, 400 m
Bike 1200m
Row 500m
1 Legless Rope Climb, 15 ft (Scale to 1 Rope Climb or 10 Pull-Ups)
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Tuesday, February 25
“We must be headlights and not taillights.”
Warm-up
2-4 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
20 seconds of jumping jacks or single-unders
8 hip & back extensions
4 deadlifts, empty barbell
4 hang muscle cleans, starting from just above the knees, empty barbell
4 hang power cleans, starting from just above the knees, empty barbell
Strength/Skill
Hang Power Clean 8-8-8-4-4-4-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
3 RFQ:
Single Leg DB Deadlift x 12R/12L
Side Plank x 1:00 R/1:00L
Landmine Twist x 12
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, February 24
“…if you come together with a mission, and its grounded with love and a sense of community, you can make the impossible possible.
Updates:
We’re all Push Press now. Please RSVP for classes using the Push Press app (check your inbox for your Push Press account if you haven’t already, complete waiver, add payment info).
When you get to Pisgah for class or open gym, check in on the ipad as you enter. This helps us track your attendance and keep up with punchcard sessions used and remaining. Please do this for open gym sessions also.
Our time sharing the gym for classes with Summit CrossFit has ended, so you will not see Summit on our gym calendar anymore. However, they still have a couple weeks until their new space is ready, so I’ve invited their members to hit up our classes if they’d like until then. Summit friends, I’ve not perfected the trial process on our new system yet, so Summit members can skip the ipad check-ins for now until I get my bearings with our new software. Welcome!
Warm-up
3 sets, not for time, of:
1-2 minutes of biking, jogging or rowing (try to increase the pace set after set)
20 seconds Samson
10 squats (squat therapy style)
:30 x med ball cleans
Strength/Skill
Before WOD/Superset:
For quality:
12 Tempo Overhead Squats, pick load
@5155
These are SLOW.
:05 eccentric/descent
:01 Pause
:05 concentric/ascent
:05 Hold at Top
This could take up to 3 sets depending on weight.
Single Arm DB Press (12R/12L)
24-24-24-24
Athletes can also choose to sub in here:
AMRAP 3:00
Strict Handstand Push-Ups
WOD
3 rounds, each round for time, of:
30 Medicine Ball Cleans, 20/14 lbs
10 Push Jerks, 60% 1RM
20/15 Air Bike Calories
Rest 1:2 between each round.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Saturday, February 22
“I want them to put their gloves on, not their hands out. There’s an entitlement narrative in the world these days, and no one owes anyone anything. Just put your gloves on and work,” - Brian Chontosh
Updates:
Today is our first Push Press day! We won’t be using Zen Planner any further.
WOD
Big Fish Foundation Community Fundraiser
Check out THIS ARTICLE from Morning Chalk-Up about Big Fish and its founder, Brian Chontosh.
45-min partner AMRAP
13 alternating sandbags/dballs over the shoulder (Men 90# / Women 60#).
Sub: 20 plate ground to overhead
40 cals Bike or Rower OR 400m run (team choice)
7 rounds of:
(5 burpees, 10 goblet squats, 15 Russian kettlebell swings)
Teams may break up the work as they choose.
Both athletes run together if they choose to run.
Scale as needed.
Friday, February 21
He will win who knows when to fight and when not to fight.
Updates:
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Note: This is our last day of Zen Planner! You’ll RSVP for tomorrow’s class, and all Pisgah classes moving forward, with Push Press.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
20 seconds of banded marching
6 squats (squat therapy style) (see video below)
6 steps of lunges
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 front squats (3 seconds descent phase, 3 seconds pause in the bottom position)
30 seconds of rest - if needed
Strength/Skill
(After WOD)
5 rounds for quality (or until class time ends) of:
12 Dumbbell Tricep Kickbacks, pick load
12 Dumbbell Zottman Curls, pick load
Athlete Instructions
3-5 sets - 8-12 reps/movement.
Note: choose a weight that allows you to go unbroken.
Movement Demos
WOD
4 rounds for quality of:
Row, 750 m
25 V-ups
10 Shoulder Press, pick load
Athlete Instructions
Shoulder Press- 50-60% 1RM
Other Equipment Conversions: Replace each 750 m of rowing with 600m of running, 1800m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
This workout should be completed not for time.
If going for time; Men- 22:00 or less / Women- 24:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
This workout should be completed not for time.
If going for time; Men- 28:00 / Women- 30:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Thursday, February 20
He will win who knows when to fight and when not to fight.
Updates:
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
AMRAP 10
Shoulder Rotations
Goblet Squat x 8
SA KB Row R/L x 5
SA KB Press R/L x 5
:30 Mountain Climbers
:30 Rest
Strength/Skill
Every 1 min for 28 mins, alternating between:
3 Front Squats, pick load
Rest 1 min
10 Bent Over Rows
Rest 1 min
WOD
AMRAP 8
12 Alternating KB Snatch 53/35
Burpee Broad Jump, 25 ft
Bear Crawl, 25 ft
Run, 50 ft
Cool Down
Banded Shoulders
Wednesday, February 19
Life is a series of natural and spontaneous changes. Don't resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able. All previous membership rates are being carried over.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad.
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
5 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
1 x Burgener warm-up with empty bar (45/35) (see video below)
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 thrusters, empty barbell
Strength/Skill
(After WOD)
10-9-8-7-6-5-4-3-2-1
Pushups
Four Count Flutter Kicks
WOD
For time:
60 Wall Balls, 20/14 lbs, 10/9 ft
20 Pull-ups
45 Wall Balls, 20/14 lbs, 10/9 ft
15 Pull-ups
30 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Tuesday, February 18
I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able. All previous membership rates are being carried over.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad.
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Saturday Community WOD: Big Fish Foundation Community Challenge. Workout is scalable and approachable for athletes of all levels and abilities. Bring it!
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
3 rounds, not for time of:
20 secs of banded steps forward and backward
10-15 m high knees
10-15 m butt kicks
10 lateral lunges (5 per leg, alternating)
100 m run (increase speed each round)
1 min of rest
Strength/Skill
(After WOD, if time, 3 RFQ or until class ends)
Side Plank L Accumulate 1:00
Side Plank R Accumulate 1:00
Farmer Carry, 100ft (or to failure)
WOD
Each for time:
Run: 3x 1 mi
Rest as needed between efforts.
Sub: Row 2000m, Bike 4800m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, February 17
Life isn't about finding yourself. Life is about creating yourself.
Updates:
We’ve begun moving to our new member management app, Push Press. You should have received an email from them with info on how to download the app. Your membership info is pre-loaded, though it will (should) ask you to enter payment info again and complete the waiver. I’m sure it will take us some time to get our footing with a new system. If you ever can’t get registered for a class, just come anyway until we get everything ironed out! Thanks for your patience as we make this change, which should improve some functionality and save the gym some money each month. You can download the member app HERE.
When we start Push Press, know I’ve merged all Open Gym, 3x/Week, and Unlimited memberships into 1 Unlimited Access membership. I want all of our athletes to be able to come to the space, either for open gym or classes, when they are able.
Your rate should still reflect your usage, so if you find you are using the space more (or less), please reach out, and we can adjust your rate accordingly.
To request access to Open Gym, send Ben a 4-digit code that you can use on the door keypad. This code is unique to you and should not be shared with anyone else. Having 24/7 Open Gym is a great resource, but it works because we have people in the space that know the space, our community, and take care of our building and equipment. If a non-member wants to use the space, please have them reach out and we’d love to get them going through our normal channels. Thanks!
10-class punch cards have carried over and are not affected by the switch.
We’re using Zen Planner for RSVPs and billing for this last week. Our first Push Press day will be Saturday, February 22.
Also, on Saturday, for Community WOD, we’ll be participating in the Big Fish Foundation Community Challenge. Ben will be leading the class on Saturday and can talk more about Big Fish and the event. For Pisgah members, it will run just a normal Saturday partner workout, just longer. We’re inviting our friends from Summit to come and do a combined class, as this Friday is their last day sharing the space at Pisgah. Obviously, that workout is scalable and approachable for athletes of all levels and abilities. Bring it!
I’m working on moving our website over to www.crossfitpisgahavl.com. We have that site and our old site (pisgahfitness.com) both going now, so you may want to go ahead and start using the new address. I’ll drop the old one as soon as I can figure out how! Please note the “avl” at the end of the web address (long story!).
As we move to a new system, it’s a great opportunity to review your sliding scale needs. We’re honored and grateful to be able to offer this to so many of our members. If your financial situation has changed since you first joined, or you are finding more value or use out of Pisgah, consider increasing your monthly rate. If your income has decreased, let us know and we can make the adjustment for you.
That’s it for now. Have a great week!
Warm-up
3 rounds, not for time, of:
1 min of easy jogging, biking, or rowing
6 hip & back extensions
30-45 secs of foam rolling your back
10 air squats
10 steps of walking lunges
10 stiff-legged deadlifts, empty/light bar
10 glute bridges, empty/light bar
Strength/Skill
Take 20 min to find a Deadlift 1RM
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, Feburary 15
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
8 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
5 knee push-ups
10 seconds of ring dip top position hold
10 seconds of ring dip bottom position hold
WOD
Individual Version:
3 rounds for time of:
Run, 400 m,
then 3 cycles of:
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Athlete Instructions
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
16:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
25:00
Movement Demos
Partner Version:
AMRAP 30
Run, 400 m (any split)
Then, 3 cycles of (alternating movements):
2 Bar Muscle-ups or 8 Pull-Ups
6 Ring Dips
18 Air Squats
Alternating movements
For example, Athlete A does muscle-ups or pull-ups, then B does Dips, then A does Air Squats. On the next time through, B would have pull-ups and squats, A would have dips.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Friday, February 14
Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of lateral banded steps
10 hip & back extensions
1 x snatch warm-up with empty bar (45/35)
Strength/Skill (NTE 20 min)
4 RFQ:
Single Leg Dumbbell Deadlift x12
L-Sit: Accumulate :40
Broad Jump x 5
Movement Demos
WOD
1 Squat Snatch, pick load
Every 1 min for 20 mins.
Goals
Super Fitness Robot load:
Hitting a heavy single at 90% 1RM or higher
More Likely load:
Hitting a heavy single at 80% 1RM or higher
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, February 13
We do not remember days, we remember moments.
Warm-up
2:00 cardio
Hip swings
Ankle and wrist work
Push/Pull
PVC + Overhead
Strength/Skill
Single Arm Dumbbell Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
For quality:
Candlestick Conditioning, 10 mins
Athlete Instructions
Work whichever step(s) in the progression is appropriate for you.
Movement Demos
WOD
3 rounds for time of:
100 Double Under (sub single unders or 20 Air Bike Cals)
20 Burpees
Cool Down
Lower body banded
Wednesday, February 12
Let the past be content with itself, for man needs forgetfulness as well as memory.
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of jumping jacks or single-unders
6 box step-ups and step-downs
6 kettlebell russian swings, light load recommended
6 barbell push-presses, empty barbell
Strength/Skill
(Before WOD)
Double Unders: 4 x 1 min / 1 min (sub single unders or Assault Bike cals)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
(After WOD)
Standing Dumbbell Arnold Press
12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
21-15-9 reps, for time of:
Push Press, 95/65 lbs
Box Jump, 24/20 in
Russian Kettlebell Swing, 53/35 lbs
Cool Down
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 minutes per side.