WOD - Class Programming
Friday, December 26
Forever is composed of nows.
Announcements:
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
5-7 hip & back extensions
30 secs of banded marching
1 x Clean warm-up with empty bar (45/35)
Accessory
Single Leg Dumbbell Deadlift 24-24-24-24
Athlete Instructions
4x 8-12 reps/side
Movement Demos
WOD
1 Squat Clean, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, December 25
We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.
Announcements:
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Enjoy the Holiday! If you need an open gym code and don’t have one, please contact Ben at 828-338-9718.
If you’d like to hang out with some folks today, we’re serving a free or donation-based Christmas lunch at 12 Baskets Cafe from 11a-1p. Come anytime in that window. You’re welcome to come and eat and be in community, or chip in to help serve or wash dishes (or both!). No sign-up or training required. 610 Haywood Road (we’re around back) in West Asheville. Parking is best across the street at Trinity Methodist or along Haywood Road or State Street.
Wednesday, December 24
Joy is prayer; joy is strength: joy is love; joy is a net of love by which you can catch souls.
Announcements:
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging 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
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups or hollow rocks
10 shoulder presses
Accessory
Before WOD:
7 rounds for quality of:
5 Shoulder Press, pick load
Suitcase Carry, pick load, 100 m
5 Dragonflies
Athlete Instructions
Suitcase Carry- 50 m/side
You choose load for shoulder press & the carries.
For the shoulder press, 80-85% of 1RM will be a challenging load.
Directly into WOD
Movement Demos
WOD
5 rounds for time of:
Run, 400 m
1 Rope Climb, 15 ft
Rx+: Legless climb
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Running and legless rope climb- 13:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Running and legless rope climb- 18:30
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike,500m on the Concept 2 rower.
Movement Demos
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, December 23
Why indeed must 'God' be a noun? Why not a verb - the most active and dynamic of all.
Announcements:
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Tuesday: 7:30a and 5:30p classes
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
6 hip & back extensions
8 steps of walking lunges
8 squats (squat therapy style) (see video below)
8 glute bridges
8 knee push-ups (feel free to do regular push-ups from round 2)
4 deadlifts, starting from mid-shin
4 hang muscle cleans, starting from just above the knees
4 power cleans, starting from mid-shin
Accessory
Front Squat 1-1-1
Athlete Instructions
Rest 2-4 mins between sets.
Movement Demos
Deadlift 12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3x 8-12 reps
Movement Demos
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
23 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
17 Rounds or more
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Monday, December 22
Forgiveness is the final form of love.
Announcements:
Thanks to everyone who came out to our “12 Days” class on Saturday. Super fun!
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Monday: Normal schedule.
Tuesday: 7:30a and 5:30p classes
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
2-4 minutes of biking, jogging or rowing
-then-
3 Rounds, not for time, of:
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 m high knees
10 m butt kicks
20 seconds of biking (try to increase the pace each round)
60 seconds of rest
Accessory
100-80-60-40-20 reps, for time of:
Double Under
Athlete Instructions
Ideally, each set must be unbroken. If you fail, restart from the current set. Rest as needed between sets. Score is time.
Movement Demos
OR
5 min Double Under/Jump Rope practice
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
Accumulate, partitioning as needed.
Movement Demos
OR
AMRAP 3
Sit-ups
WOD
10 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
18 secs or less each round
More Likely time / rounds: (consider scaling if this seems unrealistic)
40 secs or less each round
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Sunday, December 21
“Christmas it seems to me is a necessary festival; we require a season when we can regret all the flaws in our human relationships: it is the feast of failure, sad but consoling.”
― Graham Greene, Travels with My Aunt
Announcements:
We’ll be closed on Christmas Day.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-Up
3 Sets
30sec Banded Glute Bridge March
-rest 30sec-
30sec Banded Psoas March
-rest 30sec
15sec Cossack Squat Isometric Hold Bottom R
15sec Cossack Squat Isometric Hold Bottom L
-rest as needed-
Accessory
A1) Frog Stance Deadlift: 31X1; 10-12reps; rest
45sec x 4 sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;
rest 45sec x 4 sets
B1) GHD Hip Extension: 3021; 8-10reps; rest
45sec x 4 sets (sub barbell good mornings here if needed)
B2) Goblet Cossack Squat: 30X0; 16-20reps
alternating legs; rest 45sec x 4 sets
WOD
C) Every 2mins x 6 Sets:
1st - 12/10 Cal Assault Bike + DB Burpee Box
Step Over 20/16" 50/35lbs
2nd - 4 DB Deadlifts + 4 DB Power Cleans + 4
DB Thruster 50/35lbs + 40 Double Unders
*The aim for each of these 2min sets is to be
done around the 60-75sec mark for each. If
you are starting to slow down considerably
then cut the reps back
Saturday, December 20
“Christmas is doing a little something extra for someone.”
― Charles Schulz
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.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
“12 Days of Christmas”
1 bar muscle up or 1 Thruster (75/55)
2 burpee box jump overs (24/20)
3 KB goblet squats (53/35)
4 Toes2bar/ Knee Raises
5 Push Press (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups/Ring Rows
8 Row Cal
9 Wall ball shots (9/6kg)
10 1-arm-DB Overhead lunges (50/35)
11 Row Cal
12 1-arm-DB-devil presses (50/35)
Friday, December 19
“According to physics, bumblebees can’t fly, but nobody ever explained physics to bumblebees, so they fly around anyway.”
― 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.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
25 Jumping Jacks
10 sit-ups
8 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
8 knee push-ups
10-20 seconds of handstand hold against the wall, or with feet on a box in plank/pike position
6 shoulder taps (3 per side) against the wall, or with feet on a box in plank/pike position
Accessory
After WOD, if time:
Each for time:
Row: 3x 300 m
Rest 2 mins between efforts.
WOD
5 rounds for time of:
Run, 800 m
30 V-ups
Handstand Walk, 10 m
Athlete Instructions
For time, or not.
Other Equipment Conversions
Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower
Possible Handstand Walk modifications are below, of varying difficulty:
3 shoulder taps per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
45 seconds of handstand walk attempts per 10m of HSW.
1 shoulder tap per 1 meter of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
Goals
Super Fitness Robot time / rounds:
31:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
41:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Thursday, December 18
“Understanding that you only have control over the present moment is the key to being able to turn the page. Reliving the past is a recipe for unnecessary depression, and fearing the future is a surefire way to anxiety. Learning to live in the present moment is vital, because it’s the only thing you have any control over. The only thing you can do to rectify the past or influence the future is to take action now, in the present moment.”
― 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.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-up (NTE 10’)
3 Sets
10 Alternating DB Single Leg RDL
6 Cross Body DB Muscle Snatch/arm
4 Kneeling Jumps
15sec Row Acceleration
(increase pace every 5sec)
rest as needed
Accessory
A1) Segmented Snatch Grip Deadlift - 3 Pauses:
3131; 6-8reps; rest 45sec x 4 Sets (use lifting
straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 45sec
x 4 Sets
B1) Split Stance Dumbbell Romanian Deadlift:
3110; 6-8/leg; rest 45sec x 4 Sets
B2) Seated Alternating Dumbbell Arnold Press:
2111; 8-10/arm; rest 45sec x 4 Sets
WOD
C) 3mins AMRAP High Effort:
10/8 Cals Assault Bike
5 Dumbbell Bench Press 65/45lbs
rest 2mins
NOT FOR TIME
15 Wall Walks
*Quality Position Focused
rest 2mins
3mins AMRAP High Effort
10/8 Row Cals
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.