WOD - Class Programming
Wednesday, December 17
“It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.”
― Ben Bergeron
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Clean warm-up with empty bar (45/35)
Accessory
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading
Movement Demos
WOD
A)
2 Hang Squat Snatches, pick load
Every 2 mins for 10 mins.
Athlete Instructions
Rest as needed before B...
Goals
Super Fitness Robot time / rounds:
Hang Squat Snatch - 75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hang Squat Snatch - 55% 1RM or higher
B)
2 Hang Squat Clean Thrusters, pick load
Every 2 mins for 10 mins.
Athlete Instructions
Super Fitness Robot time / rounds:
Hang Squat Clean Thruster - 75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hang Squat Clean Thruster - 55% 1RM or higher
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, December 16
“Success is a decision, not a gift.”
― Ben Bergeron
Announcements:
Ben is out of town until Wednesday. We do not have a coach for Tuesday’s 7:30am class, so we will need to cancel that one.
You may notice I’ve shifted the language on our “Strength/Skill” portion to “Accessory.” These are often strength, but this term seems to be a better fit for how to approach this segment. The WOD, which can sometimes be strength work, is the focus of the class. “Accessory” work is essential, obviously, but should have a secondary focus compared to the WOD. Think “extra credit” work!
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Dynamic stretch portion (combining upper and lower body with skipping drills)
10-20 m high knees walking (focus on 90 degrees angles)
10-20 m A-skip
5 seconds high knees in place then 10 m high knees
5 seconds butt kicks in place then 10 m butt kicks
Running and cool down portion
30 m running, 10 m (or more) cool down
45 m running, 10 m (or more) cool down
50 m running, 10 m (or more) cool down
Accessory
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Scaled: You choose height or do broad jumps, tuck jumps or step-ups.
Movement Demos
For Time:
200 Double Unders
OR
5:00 Double Under or Jump Rope Practice
WOD
Go Every 30 secs:
Sprint: 20x 55 yd
Scaling or weather adjustment: Echo Bike
20 x :15 sec sprint/ :15 rest
Each for time.
Rest as needed between efforts.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
8 secs or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
10-14 secs per sprint
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, December 15
“Positivity, by contrast, is directly linked to improved performance.”
― Ben Bergeron
Announcements:
Ben is out of town until Wednesday. We do not have a coach for Tuesday’s 7:30am class, so we will need to cancel that one.
Domonique is covering Ben and Meg’s classes on Monday. Thank you, Domonique!
You may notice I’ve shifted the language on our “Strength/Skill” portion to “Accessory.” These are often strength, but this term seems to be a better fit for how to approach this segment. The WOD, which can sometimes be strength work, is the focus of the class. “Accessory” work is essential, obviously, but should have a secondary focus compared to the WOD. Think “extra credit” work!
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
2 minutes of easy biking, rowing or jogging
-then-
3 Rounds, 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
30 seconds of biking (preferably), jogging or rowing; try to increase pace set after set
Accessory
Before WOD:
50 Ring or Deficit Push-Ups
Break up as needed.
After WOD, if time:
4x24
WOD
For time:
20 Pull-ups
30 Dips
30/20 Air Bike Calories
-- then --
Rest 5 mins
-- then --
30 Pull-ups
40/30 Air Bike Calories
-- then --
Rest 5 mins
-- then --
Bar Hang, 2 mins
50/35 Air Bike Calories
Athlete Instructions
For time, or not.
Pull-ups- any style
Dips- any style
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Sunday, December 14
"The Sun himself is weak when he first rises, and gathers strength and courage as the day gets on." —Charles Dickens
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday gear, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
3 Sets
30sec Quadruped Planche
Strength/Skill
A1) Farmers Press: 20X1; 8-10/arm;
rest 45sec x 4 Sets
A2) Decline Narrow Grip Bench Press:
2020; 10-12reps; rest 45sec x 4 Sets
A3) Alternating Dumbbell Curls:
30X1;
8-10/arm; rest 45sec x 4 Sets
After WOD, if time:
3 Sets:
-rest as needed between sets-
WOD
3 Sets @ tough effort
15/12 Cal Assault Bike
8 Dumbbell Burpees 60/40lbs
12/10 Cal Assault Bike
8 Burpees
9/8 Cal Assault Bike
rest walk 2-3mins between sets
Saturday, December 13
"Inspiration comes from within yourself. One has to be positive. When you're positive, good things happen." —Deep Roy
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday gear, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
AMRAP 8’, at a comfortable pace, of:
40 seconds of jogging, biking or rowing
15-20 seconds of banded steps forward and backward
20 jumping jacks or single-unders
10 lunges, forward and reverse (alternating style every round)
WOD
For time:
100 Double Unders (150 Singles)
20 Dumbbell Bulgarian Split Squats, pick load
Run, 400 m
20 Kettlebell Front Rack Reverse Lunges, pick load
Run, 400 m
Lunge, 100 m
Run, 400 m
20 Kettlebell Front Rack Reverse Lunges, pick load
Run, 400 m
20 Dumbbell Bulgarian Split Squats, pick load
100 Double Unders
Athlete Instructions
You choose the loads for the Bulgarian Split Squats & the Reverse Lunges. The 100m lunge is performed with NO loading.
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:
25:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
33:00
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Friday, December 12
"If you’re not positive energy, you’re negative energy." —Mark Cuban
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (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
7 hip & back extensions
1x Clean/Jerk warm-up with empty bar, 45/35 lbs
Strength/Skill
3 RFQ, superset
Deadlift x 1 heavy single (after warming up)
Movement Demos
Single Arm Dumbbell Shoulder Press x24
Athlete Instructions
3x 8-12 reps/side
Movement Demos
WOD
15-12-9 reps, for time of:
Clean & Jerk, 135/95 lbs
Chest-to-bar Pull-up (scale to pull-up or toe-spot strict pull-up)
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
11:00 or less
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, December 11
"I know not all that may be coming, but be it what it will, I'll go to it laughing." —Herman Melville
Warm-up (NTE 10’)
3 Sets
20 Banded Hip Thrusts w/ Alternating Single
Leg Eccentric 31X0
-rest 30sec-
30sec Good Morning Hold
-rest 30sec-
15sec KB Star Plank R
15sec KB Star Plank L
-rest as needed before next set-
Strength/Skill
A1) Snatch Grip Romanian Deadlift: 3110;
8-10reps; rest 45sec x 4 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 45sec x 4 Sets
B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
45sec x 4 Sets
B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest
45sec x 4 Sets
*Tempo - 2sec lowering, 1sec pause at bottom,
perform the 1/4 squat and back down and
immediately rebound up, 1sec pause at top.
WOD
C) EMOM x 12mins
1st - 12 Dual Russian Kettlebell Swings
53/35lbs
2nd - 8-10 Dual KB Weighted Box Step Up 20/16" 53/35lbs
3rd - 20-30sec Dual KB Hollow Flutter Kicks
Wednesday, December 10
"Just don't give up trying to do what you really want to do. Where there is love and inspiration, I don't think you can go wrong." —Ella Fitzgerald
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
10 sit-ups or hollow rocks or v-ups
15 seconds of bar hang
10 knee push-ups (feel free to do regular push-ups in the last round)
Strength/Skill
Superset, NTE 10’ of:
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 mins
Watch the video for variations and scaling options
Movement Demos
Dumbbell Chest Fly 12-12-12
Athlete Instructions
3x 8-12 reps
Note: this can be performed on a flat or inclined bench.
Movement Demos
WOD
3 rounds for time of:
Row, 750 m
50 Push-ups
Farmer Carry, pick load, 100 m
30 Hollow Rocks
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 - 25:00 or less
Women - 27:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 32:00
Women - 36:00
Wild Card
Push-ups- any style
Hollow Rock / Sit-ups
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Tuesday, December 9
"A person who never made a mistake never tried anything new." —Albert Einstein
Warm-up (NTE 10’)
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
Strength/Skill
Back Squat 9-9-6-6-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
9s - 65% 1RM or more
6s - 70% 1RM or more
3s - 80% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
9s - 45% 1RM or more
6s - 50% 1RM or more
3s - 60% 1RM or more
Movement Demos
Superset with:
DB Pull Over
4x12
WOD
AMRAP 15
Air Bike, 1200 m
Row, 500 m
Run, 400 m
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Foam Roller, Back, lats, etc
Monday, December 8
"We will fail when we fail to try." —Rosa Parks
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 low-ring muscle-ups
Strength/Skill
A) Weighted Strict Chin-up 8-7-6-5-4-3-2-1
Scale to any-style Pull-ups and/or Ring Rows
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest as needed before B...
Movement Demos
B) For time:
50 Strict Toes-to-Bars
Scale to kipping TTB, hanging knee raise, V-Up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Toes-to-bars - 5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Toes-to-bars - 10:00 or less
Movement Demos
WOD
C) 2 rounds for time of:
25 Dumbbell Power Snatches, 50/35 lbs
Air Bike, 500 m
Athlete Instructions
Rest as needed before D...
Goals
Super Fitness Robot time / rounds:
Dumbbell Power Snatch and Bike - 5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Dumbbell Power Snatch and Bike - 7:30 or less
Movement Demos
D) 2 rounds for time of:
25 Kettlebell Swings, 53/35 lbs
Air Bike, 500 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Kettlebell Swings and Bike - 5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Kettlebell Swings and Bike - 7:30 or less
Other Equipment Conversions
Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Glute Stretch
Hold 1-2 minutes per side.
Sunday, December 7
"We must believe that we are gifted for something, and that this thing, at whatever cost, must be attained." —Marie Curie
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
8 hip & back extensions
20 seconds of banded steps forward and backward
20 jumping jacks
8 elbow-to-instep lunges
-then-
2 Rounds, not for time, of:
5 tuck jumps
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 hang power cleans, starting from just above the knees
Strength/Skill
For quality:
20 Broad Jumps, for max distance. Rest as needed between jumps to allow for max effort.
Then:
Hang Power Clean 7-7-7-7-7
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM or higher
Movement Demos
WOD
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Switch arms every 5 reps.
Movement Demos
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, December 6
"Never limit yourself because of others’ limited imagination; never limit others because of your own limited imagination" —Mae Jemison
WOD
6 Rounds For Time
12 Box Jumps (24/20)
24 Push-Ups
12 Alt. DB Snatch (50/35)
400 meter Run
Partner Version:
6 Rounds for Time:
24 Box Jumps (any split)
24 Push-Ups (any split)
24 Alt. Db Snatch (any split)
400m Run (together)
Friday, December 5
"The bad news is time flies. The good news is you're the pilot." —Michael Altshuler
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 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
5 thrusters
Strength/Skill
After WOD:
Superset:
Double Kettlebell Reverse Lunge 20-20-20
Movement Demos
Seal Row 24-24-24-24
Athlete Instructions
3-4x 8-12 reps/side
Note: they can be performed with a barbell or with a pair of dumbbells/kettlebells
Movement Demos
WOD
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
3:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:00 or less
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
https://youtu.be/ng_2V7Bq2ZY
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, December 4
"The most difficult thing is the decision to act; the rest is merely tenacity."
— Amelia Earhart
Announcements
Asheville Poverty Initiative will host a “Community Celebration” TONIGHT at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.
Warm-up (NTE 10’)
3 Sets
20 Down Dog Shoulder Taps
12 Archer Ring Row Switch Holds 2sec/arm
10 Side Plank Powell Raise/arm
*move slow and deliberately
Strength/Skill
A1) Tall Kneeling Filly Press: 2111; 8-10/arm;
rest 60sec x 4 Sets
A2) Close Grip Parallette Tricep Push Up: 3011;
8-10reps; rest 60sec x 4 Sets
A3) Incline Bench Dumbbell Bicep Curl: 40X1;
8-10reps; rest 60sec x 4 Sets
After WOD, if time:
3 Sets:
15 Single Arm Banded Tricep Push Down R
15 Single Arm Banded Tricep Push Down L
WOD
3 Sets
Row 125/100m
10 GHD Sit Ups (Med Ball Sit-Ups)
Row 125/100m
10 Sit Ups
Row 125/100m
rest walk 2-3mins between sets
Wednesday, December 3
"If I cannot do great things, I can do small things in a great way." —Martin Luther King, Jr.
Announcements
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.
Warm-up (NTE 10’)
EMOM 9’, of:
Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)
Min.2: 10m of high knees + 10m of butt kicks (do it twice in the same minute)
Min.3: Rest
Min.4: 40 seconds of biking, rowing or jogging
Min.5: 10m of high knees + 10m of butt kicks (twice)
Min.6: Rest
Min.7: 40 seconds of biking, rowing or jogging
Min.8: 10m of high knees + 10m of butt kicks (twice)
Min.9: Rest
Strength/Skill
Superset:
Dumbbell Zottman Curl 12-12-12
Athlete Instructions
3x 8-12 reps
Movement Demos
L Sit Hold
3x :20-40
Accumulate 1-2 min.
WOD
For time:
50/35 Air Bike Calories
-- Rest 1:2 (work:rest) --
40/28 Air Bike Calories
-- Rest 1:2 (work:rest) --
30/21 Air Bike Calories
-- Rest 1:2 (work:rest) --
20/14 Air Bike Calories
-- Rest 1:2 (work:rest) --
10/7 Air Bike Calories
Athlete Instructions
1:1 to 1:2 work-to-rest interval
Goals
Super Fitness Robot time / rounds:
50/35 calories- 2:00 or less
40/28 calories- 1:30 or less
30/21 calories- 1:00 or less
20/14 calories- 40 secs or less
10/7 calories- 20 secs or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
50/35 calories- 4:15
40/28 calories- 3:20
30/21 calories- 2:30
20/14 calories- 1:40
10/7 calories- 50 secs
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Tuesday, December 2
"Someone is sitting in the shade today because someone planted a tree a long time ago."
- Warren Buffett
Announcements
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.
We’re replacing the lighting inside the building TODAY. This will happen mostly in the morning and into early afternoon. The gym will be available for Open Gym, please just give our lighting professionals PLENTY of space for their safety, and yours.
Warm-up (NTE 10’)
2-4 minutes of easy rowing, biking or jogging
-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
5-7 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 (Ring Row)
1 Strict Dip
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 rep each round to each movement until time expires.
Athlete Instructions
Ideally, Pull-ups & Dips would be strict & unbroken.
Rest 10 mins or less before B...
Goals
Super Fitness Robot time / rounds:
Part A - completing the round of 9 reps or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A - completing the round of 6 reps or more
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.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Part B - completing the round of 18 burpees or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part B - completing the round of 12 burpees or more
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Bar hang for lats & chest
Hold 1-2 minutes.
Monday, December 1
"We have two lives, and the second one begins when we realize we only have one." -
Confucius
Announcements
Back to normal schedule this week. Let’s get it!
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.
We’re replacing the lighting inside the building this Tuesday. This will happen mostly in the morning and into early afternoon. The gym will be available for Open Gym, please just give our lighting professionals PLENTY of space for their safety, and yours.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing
20 seconds of lateral banded steps
5 hip & back extensions
10 sit-ups or hollow rocks
30 seconds of foam rolling your lats or passive bar hang (the goal is to feel a nice stretch in your lats)
5 front squats with two seconds pause in the bottom position
Strength/Skill
Spend 15-20 min working up to a heavy Bench Press 1RM.
WOD
For time:
Run, 400 m
36 GHD Sit-ups (V-Ups)
12 Front Squats, 185/135 lbs (or 60% 1RM)
24 GHD Sit-ups
8 Front Squats, 185/135 lbs
12 GHD Sit-ups
4 Front Squats, 185/135 lbs
Run, 400 m
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:
12:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.
Sunday, November 30
“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying ‘I will try again tomorrow’.”
― Mary Anne Radmacher
Announcements
Back to normal schedule this week. Let’s get it!
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. We’d love to have you! More details HERE.
We’re replacing the lighting inside the building this Tuesday. This will happen mostly in the morning and into early afternoon. The gym will be available for Open Gym, please just give our lighting professionals PLENTY of space for their safety, and yours.
“Rebuild” Day!
Warm-up (NTE 10’)
3 Sets
20 Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
-rest 30sec-
10 Good Mornings
-rest 30sec-
30sec Hollow Body Hold
-rest as needed before next set-
Strength/Skill
A1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 60sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 60sec x 3 Sets
A3) Half Kneeling Barbell Press: 20X2; 4-5reps/
knee; rest 60sec x 3 Sets
WOD
Every 5mins x 4 sets:
30sec Side Plank
18/15 Cal Row
12 Kettlebell Swings (Russian) 70/53lbs
6 Burpee Box Jumps 24/20"
30sec Side Plank (opposite side)
*Switch sides that you begin with on the side
plank each round.
*Same Pace Every Set
Friday, November 27
“Forgive yourself for your faults and your mistakes and move on.”
― Les Brown
Announcements
We’ll have one class on Friday, November 28, at 9:30 am, and then return to the regular schedule. Open gym is always available!
If you need a door code to access the space, please text or call Ben at 828-338-9718.
Asheville Poverty Initiative will host a “Community Celebration” on Thurs., Dec. 4 at One World West on Haywood Road. Music, art, raffle, food, etc. We’d love to have you! More details HERE.
WOD
AMRAP 5
20 Abmat Situps
40 Double Unders (80 Singles)
Rest 2 min
AMRAP 5
10 Wallball (20/14)
10 Push-Ups
10 Cal Bike
Rest 2 min
AMRAP 5
200m Run
10 Overhead Squat (95/65)
Rest 2 min
AMRAP 3
Alternating Single Arm Devils Press 50/35
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Thursday, November 26
"This food is the gift of the whole universe—the earth, the sky, and much hard work. May we live in a way that makes us worthy to receive it."
― Thich Nhat Hanh
Announcements
We’ll be closed on Thanksgiving Day, no classes. We’ll have one class on Friday, November 28, and then return to the regular schedule. Open gym is always available!
If you need a door code to access the space, please text or call Ben at 828-338-9718.