WOD - Class Programming
Friday, September 12
“If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced.”
Announcements:
Tonight!
“BASKET CASE TRIVIA NIGHT” AT THE WHALE TO SUPPORT COMMUNITY CAFÉ
Asheville Poverty Initiative invites the community to Basket Case Trivia Night on Friday, September 12th at The Whale in West Asheville. The celebration kicks off at 5:00 p.m. with trivia beginning at 6:00 p.m. Neighbors are encouraged to bring a friend, grab a drink, and enjoy an evening of fun while supporting a local cause.
The event will feature five rounds of themed trivia, prizes for the top teams, baked goods for sale from local bakery Back Porch Baking Co., and plenty of laughs. All proceeds benefit Asheville Poverty Initiative, which operates 12 Baskets Café, a pay-nothing café in West Asheville where everyone is welcome at the table.
Proceeds from this event will help sustain the café’s mission of sharing abundance and building community across differences. This event is part of The Whale’s Monthly Round Up, where customers can round up their tab at checkout to support 12 Baskets Café throughout September.
“Basket Case Trivia Night is about bringing people together, whether over food, drink, or laughter, and reminding us that community is built when we show up for one another,” said Shelly Baker, communications and outreach coordinator at Asheville Poverty Initiative.
Asheville Poverty Initiative works to reduce the experience of poverty in Asheville through education, resource sharing, and community-building initiatives. Its flagship program, 12 Baskets Café, transforms recovered food into free meals, creating a space where people from all walks of life gather as neighbors.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
30 seconds of jump rope or jumping jacks
10 sit-ups or hollow rocks or v-ups
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,
3 RFQ, Superset:
DB Hammer Curl x 12
Renegade Row x 24 (12/each)
WOD
For time:
Run, 800 m
42 GHD Sit-ups (Medball Sit-Ups)
21 Chest-to-bar Pull-ups
Jump Rope, 1 min
30 GHD Sit-ups
15 Chest-to-bar Pull-ups
Jump Rope, 1 min
18 GHD Sit-ups
9 Chest-to-bar Pull-ups
Run, 800 m
Athlete Instructions
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, Assault Echo bike, 1000m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
19:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
28:00
Movement Demos
Cool Down
Calves & Foam Rolling
Cobra Stretch - abs
1-2 minutes
Thursday, September 11
“You want to be a bit compulsive in your art or craft or whatever you do.”
Announcements:
Tomorrow night!
“BASKET CASE TRIVIA NIGHT” AT THE WHALE TO SUPPORT COMMUNITY CAFÉ
Asheville Poverty Initiative invites the community to Basket Case Trivia Night on Friday, September 12th at The Whale in West Asheville. The celebration kicks off at 5:00 p.m. with trivia beginning at 6:00 p.m. Neighbors are encouraged to bring a friend, grab a drink, and enjoy an evening of fun while supporting a local cause.
The event will feature five rounds of themed trivia, prizes for the top teams, baked goods for sale from local bakery Back Porch Baking Co., and plenty of laughs. All proceeds benefit Asheville Poverty Initiative, which operates 12 Baskets Café, a pay-nothing café in West Asheville where everyone is welcome at the table.
Proceeds from this event will help sustain the café’s mission of sharing abundance and building community across differences. This event is part of The Whale’s Monthly Round Up, where customers can round up their tab at checkout to support 12 Baskets Café throughout September.
“Basket Case Trivia Night is about bringing people together, whether over food, drink, or laughter, and reminding us that community is built when we show up for one another,” said Shelly Baker, communications and outreach coordinator at Asheville Poverty Initiative.
Asheville Poverty Initiative works to reduce the experience of poverty in Asheville through education, resource sharing, and community-building initiatives. Its flagship program, 12 Baskets Café, transforms recovered food into free meals, creating a space where people from all walks of life gather as neighbors.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Clean and Jerk warm-up with empty bar (45/35)
Strength/Skill
After WOD
3 RFQ, Superset
Deficit Deadlift x 12
Strict Handstand Push-Up x AMRAP (Shoulder Press x 10-15)
WOD
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps.
Any style & height of box jumps. These are NOT for time.
Clean & Jerk 2-4-6-8-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full Clean & Jerk.
Goals
Super Fitness Robot time / rounds:
2s- 80% 1RM or higher
4s- 75% 1RM or higher
6s- 70% 1RM or higher
8s- 65% 1RM or higher
10s- 60% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
2s- 70% 1RM or higher
4s- 65% 1RM or higher
6s- 60% 1RM or higher
8s- 55% 1RM or higher
10s- 50% 1RM or higher
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, September 10
“Nothing I do is done by popular demand.”
Warm-up (NTE 10’)
Shoulder work
Pushups
Rig work
Strength/Skill
4 RFQ, Superset
Bench Press x 8-10
Dips x 8-10
Skill work:
Kipping and wall walk
WOD
AMRAP 10
5 toes-to-bars
3 dball/sandbag over-the-shoulders
1 wall walk
Cool Down
Banded shoulder work
Chest/Pec
Tuesday, September 9
“I'm tired of wasting letters when punctuation will do, period.”
Warm-up (NTE 10’)
2 minutes of biking, rowing or jogging
-then-
2-3 sets, not for time, of:
20 seconds of banded marching
5-7 hip & back extensions
10 squats, squat therapy style (see video below)
10 push presses (feel free to use an empty bar or a pair of light dumbbells)
40 seconds of biking, rowing or jogging (try to increase the effort every 10 seconds)
60 seconds of rest
Strength/Skill
After WOD
3 RFQ, Superset:
Single Arm Shoulder Press x 24 (12/each)
4-count Flutter Kick x 20
WOD
3 rounds, each round for time, of:
12 Back Squats, 70% 1RM
18 Dumbbell Push Press, 50/35 lbs
Air Bike, 1200 m
Rest 4 mins between each round.
Athlete Instructions
Other Equipment Conversions: Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Men- 3:45 or less per interval
Women- 4:15 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 5:30 per interval
Women- 6:30 per interval
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, September 8
“Boy, those French: they have a different word for everything!”
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
8-10 good mornings (unweighted, banded or with a barbell, you choose)
20 seconds of plank on hands or elbows
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
A) Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
B) 30 Low-Ring Muscle Ups or Ring Rows (4x15)
WOD
For quality:
20 Strict Chin-ups
20 Romanian Deadlifts, pick load
Side Plank, 1 min
16 Strict Chin-ups
16 Romanian Deadlifts, pick load
Side Plank, 1 min
12 Strict Chin-ups
12 Romanian Deadlifts, pick load
Side Plank, 1 min
8 Strict Chin-ups
8 Romanian Deadlifts, pick load
Side Plank, 1 min
4 Strict Chin-ups
4 Romanian Deadlifts, pick load
Side Plank, 1 min
Athlete Instructions
Side Plank- 30 secs/side
Romanian Deadlift- should be light/moderate
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, September 7
“Follow the directions of the movement and of the captain on a demonstration.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.
Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.
Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!
Warm-up (NTE 10’)
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
3-5 deadlifts, starting from mid-shin, empty/light barbell
3-5 hang power cleans, starting from just above the knees, empty/light barbell
3-5 front squats, empty/light barbell
3-5 hang squat cleans, starting from just above the knees, empty/light barbell
3 inchworm push-ups or walking push-ups
10 secs of ring dip top position hold (feel free to use the bars or two boxes)
3 dips off a bench/box with feet on floor
Strength/Skill
(After WOD)
Dumbbell Kick Back 24-24-24 (12R/12L)
L-Sit Hold - Accumulate 2:00
Movement Demos
WOD
21-15-9 reps, for time of:
Hang Squat Clean, pick load
Dip
Athlete Instructions
For time, or not.
Dips- any style.
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, September 6
“Remember always that the non-violent movement seeks justice and reconciliation - not victory.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.
Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.
Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!
Warm-up (NTE 10’)
No warmup today. We’re going straight into this beast!
WOD
“Linchpin Test 13”
For time:
Run, 400 m
20 Burpees
Run, 400 m
19 Burpees
Run, 400 m
18 Burpees
Run, 400 m
17 Burpees
…continue running 400m between decreasing burpee reps, until you finish with 1 burpee.
Individual: As written (expect the entire workout to last around an hour)
Partner: Any split
Can scale by:
Making it a 30:00 AMRAP, or going from 20 burpee reps to 10, and stopping there.
Friday, September 5
“Strive to be in good spiritual and bodily health.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.
Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.
Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!
Warm-up (NTE 10’)
30 seconds of biking, rowing or jogging (try to increase the effort set after set)
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 (preferably strict)
Strength/Skill
(After WOD)
For quality:
50 Barbell Bent Over Rows
50 Strict Toes-to-bars
Athlete Instructions
Strict Toes-to-bars / Hanging Knee Raise/ V-Ups
Accessory work, if time:
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
Death By Air Bike Calorie
With a continuously running clock perform:
1 Air Bike Calorie in the first 1 min
2 Air Bike Calories in the second 1 min
3 Air Bike 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 18
Women- completing the round of 13
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- completing the round of 13
Women- completing the round of 9
Rest 5+ mins before strength work
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.
Thursday, September 4
“Refrain from the violence of fist, tongue, or heart.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
Coach Chris let me know that he’ll be stepping away from the 5:30am class in a couple weeks. As most of you know, Chris was one of our earliest Pisgah members and has been a rock solid coach for years. He’s built up the 5:30 am crew on relentless positivity and emphasis on technique and effort. We’ll miss Chris dearly! His last class will be Friday, September 12.
Ok, all, this means we now have openings for coaches for our 5:30am and 12pm slots. If you happen to know a CrossFit-certified coach that would be a great fit and interested, please have them reach out! I’ve put up a post on our social media HERE you can share.
Also, I’m a big fan of helping members move into coaching, if it’s something they are deeply interested in. I’m open to covering the cost of the CrossFit Level 1 certification course to help this process. Just let me know if this is you!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
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 half rope climbs
8 knee push-ups
Strength/Skill
After WOD, if time:
5 Post Runs, each for time
Rest as needed between reps
WOD
For time:
Row, 1000/750 m
50 Push-ups
1 Legless Rope Climb, 15 ft (or 2 rope climbs, 6 rope lowers, 12 Pull-Ups or Ring Rows)
40 Push-ups
1 Legless Rope Climb, 15 ft
30 Push-ups
1 Legless Rope Climb, 15 ft
20 Push-ups
1 Legless Rope Climb, 15 ft
10 Push-ups
1 Legless Rope Climb, 15 ft
Row, 1000/750 m
Athlete Instructions
For time, or not.
Rope descent is any style.
Other Equipment Conversions: Replace each 1000 m of rowing with 800m of running, 2400m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
20:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Wednesday, September 3
“Seek to perform regular service for others and for the world.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Burgener warm up with empty bar (45/35) (see video below)
Strength/Skill
1x [ 1 Hang Power Snatch + 2 Overhead Squats ], pick load
Every 2 mins for 30 mins.
Goals
Super Fitness Robot time / rounds:
75% 1RM Squat Snatch or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM Squat Snatch or higher
Movement Demos
WOD
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 Reps total (alternate legs each step).
Movement Demos
Accessory, if time:
Sots Press 8-8-8-8
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, September 2
“Observe with both friend and foe the ordinary rules of courtesy.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
Warm-up (NTE 10’)
AMRAP 8’, comfortable pace, of:
20 seconds of jump rope (try to perform all the styles that you will do in the workout)
6 box step-ups and step-downs (you choose the height)
4 box jumps (you choose the height)
6 kettlebell deadlifts
4 kettlebell russian swings (use a weight that is slightly lighter than the one you will use for the workout)
Strength/Skill
3 RFQ:
Barbell Glute Bridge x10-12
Landmine Twist
X10-12
Side Plank
1:00/each side
WOD
3 Rounds, each for time, 3:00 break between rounds
30 Box Jumps, 24/20 in
30 Russian Kettlebell Swings, 53/35 lbs
100 Double Unders
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
3:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
5:00
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Monday, September 1
“Walk and talk in the manner of love, for God is love.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
We’ll have one Community WOD class on Monday in observance of the Labor Day holiday. 9:30 am. All are invited. Open gym access is available for the rest of the day.
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
WOD
“Hotshots 19”
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m (Row 500m, Bike 1.2k)
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Individual: As written. 40:00 cap today.
Partner: AMRAP 35, any split
That’s nearly 120 power cleans. Weight choice should be very light for most of our athletes, especially those choosing individual. Scale to Hang Cleans and/or dumbbells if needed.
Sunday, August 31
“I know some who are constantly drunk on books as other men are drunk on whiskey.”
― H.L. Mencken
Announcements:
We’ll have one Community WOD class on Monday in observance of the Labor Day holiday. 9:30 am. All are invited. Open gym access is available for the rest of the day.
Kelly let me know today that, due to a new full-time job opportunity, she’ll be stepping away from the 12 pm classes in a couple of weeks. We met Kelly when we hosted Summit CF after Helene, and she stepped in to help us fill some coaching gaps. She’s been amazing with our Noon folks and is an all-around, positive, and empowering presence in our space (and a badass CrossFit coach!). We’re excited for Kelly’s new job and opportunity, but we’ll sure miss her! Please take some time over the next two weeks to congratulate Kelly on her new chapter.
Strength/Skill
3 RFQ, Superset:
Z Press x12
Overhead Carry x 100ft.
Plank Hold x 1:00
Seal Row x 24 (12/arm)
Movement Demos
WOD
AMRAP 15
Run, 400 m
Walking Lunge, 30 m
30 Push-ups
Movement Demos
Saturday, August 30
“In the middle of difficulty lies opportunity”
― Albert Einstein
Announcements:
We’ll have one Community WOD class on Monday in observance of the Labor Day holiday. 9:30 am. All are invited. Open gym access is available for the rest of the day.
Kelly let me know today that, due to a new full-time job opportunity, she’ll be stepping away from the 12 pm classes in a couple of weeks. We met Kelly when we hosted Summit CF after Helene, and she stepped in to help us fill some coaching gaps. She’s been amazing with our Noon folks and is an all-around, positive, and empowering presence in our space (and a badass CrossFit coach!). We’re excited for Kelly’s new job and opportunity, but we’ll sure miss her! Please take some time over the next two weeks to congratulate Kelly on her new chapter.
WOD
Individual: As written
Partner: Any split
Complete as many rounds as possible in 25 mins of:
4 Post Runs
30 Wall Balls, pick load
Farmers Carry, 2 building laps
Friday, August 29
“A cold in the head causes less suffering than an idea.”
Jules Renard
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 steps of walking 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, if time:
8 mins of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
WOD
5 rounds for quality of:
Air Bike, 1000 m
10 L/10 R Dumbbell Box Step-ups, pick load, pick height
5 Weighted Strict Pull-ups, pick load
10 L/10 R Single Arm Dumbbell Push Press, pick load
5 Weighted Strict Pull-ups, pick load
Athlete Instructions
Other Equipment Conversions: Replace each 1000m of biking with 400m of running, 500m on the Concept 2 rower.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, August 28
“Progress is man's ability to complicate simplicity.”
Thor Heyerdahl
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing (increase pace each round)
20 seconds of banded marching
7 hip and back extensions
5 hang power cleans, starting above the knee (mid-thigh) (empty/light barbell)
5 power cleans, starting just below the knee (empty/light barbell)
5 power cleans, starting from mid-shin (empty/light barbell)
Strength/Skill
For quality:
200 Double Unders
OR:
5 min Double Under / Jump Rope practice
Deficit Deadlift 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Movement Demos
Power Clean 1-3-5-7-9-11
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Recommended loading:
3 reps @ 80% 1RM
5 reps @ 75% 1RM
7 reps @ 70% 1RM
9 reps @ 65% 1RM
11 reps @ 60% 1RM
Goals
Super Fitness Robot time / rounds:
Hitting a heavy single at 90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hitting a heavy single at 80% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, August 27
“Sometimes all you need is 20 seconds of insane courage”
—Matt Damon
Warm-up (NTE 10’)
3 minutes of jogging, biking or rowing
-then-
3-4 Rounds, not for time, of:
20 seconds of lateral banded steps
10 m of high knees
10 m of butt kicks
5-7 good morning, empty barbell
100 m run, increase acceleration each time
60 seconds rest
Strength/Skill
None
WOD
100 Burpees (NTE 10’)
1 mile Run
100 Cal Row
For time, or not
40 min cap
Scaled:
3-4 rds of:
25 Burpees
400m run
25 cal row
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, August 26
“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”
—Bruce Lee
Warm-up (NTE 10’)
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
3-5 deadlift
3-5 hang muscle cleans, starting from just above the knees
3-5 front squats
3-5 hang squat cleans, starting from just above the knees
Strength/Skill
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Movement Demos
For quality:
Bar Hang, 1 min
Chin Over Bar Hold, 30 secs
Bar Hang, 50 secs
Chin Over Bar Hold, 25 secs
Bar Hang, 40 secs
Chin Over Bar Hold, 20 secs
Bar Hang, 30 secs
Chin Over Bar Hold, 15 secs
Bar Hang, 20 secs
Chin Over Bar Hold, 10 secs
Bar Hang, 10 secs
Chin Over Bar Hold, 5 secs
Athlete Instructions
Chin Over Bar Hold / Chest to Rings Hold
Note: after completing 60 seconds of Bar Hang, complete 30 seconds of Chin Over the Bar Hold, then 50-25 until you complete the complex. It doesn’t have to be unbroken.
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50/35 lbs
Pull-up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
12:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Monday, August 25
“Life is a daring adventure or it is nothing at all.”
—Helen Keller
Warm-up (NTE 10’)
2 Sets, not for time, of:
1 minute of 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
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
(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
8-12 reps/movement
Movement Demos
Accumulate 80-100 reps of V-ups or single-leg V-Ups during the strength portion.
WOD
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Sunday, August 24
“The best advice I ever received was, ‘Get the hell out of the street!’ This advice came from a stranger after I stepped off a sidewalk without looking and was nearly run over by a city bus.”
—Unknown, from a college application essay
Warm-up (NTE 10’)
2x
Post Run
20 Plank Shoulder Taps
Bear Crawl (1 length)
Pushups
Good Mornings
KB Deadlift
KB Shoulder Press
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
Note: inspired by Dan Bailey’s “Clang and Bang”. 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. If you don’t have a bench, do floor presses instead. Hammer curls can be performed seated or standing.
Movement Demos
WOD
AMRAP 12:
180 Jump Rope
30 Russian Kettlebell Swings, 70/53 lbs
10 Handstand Push-Up (Shoulder Press)
Cool Down