WOD - Class Programming
Saturday, July 25
announcements:
Your membership includes a subscription to the Beyond the Whiteboard website and app. This allows you to track your lifts, workouts, and performance over time. It automatically loads our workouts in the app, identifies areas of growth you may need to work on, and can track nutrition and other aspects. I think this is a great tool for your fitness and wellness toolbox. If you’d like to try it out, access the website or download the app. The code for free access for Pisgah members is PISG239. Let me know what you think!
Sunday Session this week: Rebuild Session with Coach Meg
rx
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
intermediate
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
20 double-KB Russian swings (26/35 lb)
:10 rest
Double-KB Russian swings
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
beginner
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (12/18 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.”
Intended Stimulus
Continuous movement for all intervals.
Bike should be an 80-90% hard effort.
4-6+ shuttle runs per interval.
8+ swings per interval.
Videos:
Skill Work
Rest, stretch, recover.
Friday, July 24
announcements:
Your membership includes a subscription to the Beyond the Whiteboard website and app. This allows you to track your lifts, workouts, and performance over time. It automatically loads our workouts in the app, identifies areas of growth you may need to work on, and can track nutrition and other aspects. I think this is a great tool for your fitness and wellness toolbox. If you’d like to try it out, access the website or download the app. The code for free access for Pisgah members is PISG239. Let me know what you think!
Sunday Session this week: Rebuild Session with Coach Meg
rx
For time:
6-5-4-3-2-1
Thrusters (115/165 lb)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Score: Total time
intermediate
For time:
5-4-3-2-1
Thrusters (75/115 lb)
1-2-3-4-5
Wall walks
– Perform 15 double-unders after each round.
Score: Total time
beginner
For time:
5-4-3-2-1
Thrusters (35/45 lb)
1-2-3-4-5
Inchworm + push-ups from the knees
– Perform 30 single-unders after each round.
Score: Total time
Intended Stimulus
8:00-12:00.
Unbroken thrusters to start; no more than 1 break as fatigue sets in.
Wall walks at a pace of 4-6 per minute.
Each round of both movements in 1:00-1:40.
Double-unders in :30 or less.
Videos:
Skill Work
Pre-workout strength
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.
– This should come from the ground, so emphasize a clean to start each set.
Thursday, July 23
announcements:
Your membership includes a subscription to the Beyond the Whiteboard website and app. This allows you to track your lifts, workouts, and performance over time. It automatically loads our workouts in the app, identifies areas of growth you may need to work on, and can track nutrition and other aspects. I think this is a great tool for your fitness and wellness toolbox. If you’d like to try it out, access the website or download the app. The code for free access for Pisgah members is PISG239. Let me know what you think!
rx
5 rounds for time:
25/30-cal row
30 AbMat sit-ups
Score: Total time
intermediate
4 rounds for time:
25/30-cal row
30 AbMat sit-ups
Score: Total time
beginner
3 rounds for time:
25/30-cal row
20 AbMat sit-ups
Score: Total time
Intended Stimulus
12:00-18:00.
Row and sit-ups each in under 2:00.
Minimal movement interference; push hard on both movements.
Videos:
Skill Work
Pre-workout skill
EMOM 8:
3-5 strict toes-to-bars
Wednesday, July 22
announcements:
Hey, did you notice we’re linking instructional videos in each post now, as well as “Intended Stimulus” notes for each day’s class? Scroll down below the workout. Hope you find this info helpful!
Heavy Day!
rx
For load:
Deadlift
1-1-1-1-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Deadlift
3-3-3-3-3-3-3
Score: Load
Intended Stimulus
Heavy day relative to each athlete's capacity.
Increase loading across as many sets as possible while maintaining safety and proper mechanics.
1-rep deadlift retest from 260220.
Videos
Skill Work
Rest, stretch, recover.
Tuesday, July 21
announcements:
Rope climb day! Bring long socks or pants!
Hey, did you notice we’re linking instructional videos in each post now, as well as “Intended Stimulus” notes for each day’s class? Scroll down below the workout. Hope you find this info helpful!
rx
10 rounds for time:
200-m run
1 legless rope climb (15/15 ft)
1 rope climb (15/15 ft)
Score: Total time
intermediate
8 rounds for time:
200-m run
2 rope climbs (15/15 ft)
Score: Total time
beginner
6 rounds for time:
200-m run
2 pull-to-stands
Score: Total time
Intended Stimulus
12:00-18:00.
Run efforts in :40-1:00; push the pace.
Rope climbs in under :45.
Challenging grip workout, while pushing the pace on the run efforts.
Videos
Skill Work
Post-workout skill
3 sets:
25 hip extensions
OR
15 back extensions
Monday, July 20
announcements:
Ben has started working on a new merch order. We’ll get a collection of a couple of shirts and styles for you to pick from! Stay tuned to the announcement board.
Check out this post featuring Will from our 5:30am class!
And this one celebrating Korey on his 100th class and b-day
Finally, here’s another post on self-talk and prioritizing showing up over everything else.
Have a great week, all!
rx
AMRAP 10:
1 power snatch (95/135 lb)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
intermediate
AMRAP 10:
1 power snatch (65/95 lb)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
beginner
AMRAP 10:
1 power snatch (35/45 lb)
1 push-up from the knees
2 power snatches
2 push-ups from the knees
3 power snatches
3 push-ups from the knees
etc.
Intended Stimulus
9+ rounds; advanced athletes closer to 11+.
High power output couplet with minimal rest time.
Power snatches in sets of 5+ reps.
Push-ups in 1 or 2 sets.
Videos
Skill Work
Pre-workout strength
5 sets for load:
1 power snatch + 2 overhead squats
– Rest 2:00 between sets.
– Find a heavy set for today.
Sunday, July 19
Strength Session
This one is a “Rebuild” class with no cardio today. Just strength work!
Emphasize the tempo!!
Warm-Up
3 Sets
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps
Strength Supersets (3 sets of each, rest as needed. Finish A, then go to B, then C)
A1) Supine Toe to Bar: 31X0; 10-12reps;
A2) Pendlay Row: 30X1; 10-12reps; rest 75sec
B1) Strict Bar Dips: 2020; 10-12reps; rest 75sec
B2) :45 Continuous Farmer Carry (Heavy!)
C1) Dumbbell Bicep Curl: 40X1;
8-10reps; rest 75sec
C2) Barbell Hip Thrust: 20X2; 8-10reps; rest
75sec
Mobility
Banded Shoulder Work
Pigeon
Saturday, July 18
rx
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (105/155 lb)
– One person works at a time.
Score: Total time
intermediate
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (75/115 lb)
– One person works at a time.
Score: Total time
beginner
For time with a partner:
8 total rounds:
300-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
50 back squats (35/45 lb)
– One person works at a time.
Score: Total time
Intended Stimulus
20:00-25:00 total time.
Each partner performs 4 row efforts.
Row in under 2:15.
Moderate back squat load; 15-20 reps unbroken to start.
Videos
Skill Work
Rest, stretch, recover.
Friday, July 17
Heavy Day
rx
For load:
Power clean
3-3-2-2-1-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Power clean
3-3-3-3-3-3-3
Score: Load
Intended Stimulus
Build to max loads.
Gradual build-up.
Moderately challenging first set of 3 at around 70-75% of 1-rep max.
Sets of 3 and 2 in under :20; touch-and-go or singles.
Videos
Skill Work
Post-workout finisher
On a 5:00 clock for distance with a partner:
KB farmers carry (53/70 lbs)
– Partners switch off every 50 ft.
Thursday, July 16
“Pressing Annie”
rx
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of 1-rep max).
Score: Total time
intermediate
For time:
25-20-15-10-5
Double-unders or attempts
50-40-30-20-10
Sit-ups
– Perform 5 shoulder presses after each round (80% of 1-rep max).
Score: Total time
beginner
For time:
50-40-30-20-10
Single-unders
15-12-9-6-3
Sit-ups
– Perform 5 shoulder presses after each round (moderate load)
Score: Total time
Intended Stimulus
7:00-12:00.
Challenging shoulder press load; breaking up is OK.
Double-unders in under :45.
Challenging sit-up volume; fast pace with short breaks if needed.
Videos
Skill Work
Post-workout challenge
1 attempt:
Max-duration pull-up bar hang
Wednesday, July 15
rx
21-15-9 reps for time of:
Cal row
Thrusters (65/95 lb)
Score: Total time
intermediate
21-15-9 reps for time of:
Cal row
Thrusters (55/75 lb)
Score: Total time
beginner
15-10-5 reps for time of:
Cal row
Thrusters (35/45 lb)
Score: Total time
Intended Stimulus
Sub-8:00; advanced athletes sub 5:00.
Short and fast effort; start at a challenging pace and hang on.
Light thrusters; 15+ unbroken reps throughout.
Row in under 1:30.
Skill Work
Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
Tuesday, July 14
“Jack's Triangle”
rx
For total reps:
AMRAP 2:
Max-reps deadlifts (155/225 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (24/30 in)
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps deadlifts (155/225 lb)
– No rest between AMRAPs.
intermediate
For total reps:
AMRAP 2:
Max-reps deadlifts (135/185 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (20/24 in)
13 hand-release push-ups
15-cal bike
AMRAP 2:
Max-reps deadlifts (135/185 lb)
– No rest between AMRAPs.
beginner
For total reps:
AMRAP 2:
Max-reps deadlifts (55/75 lb)
AMRAP 19:
4 foot-assisted pull-ups
6 box jumps (6/12 in)
8 hand-elevated push-ups
12-cal bike
:45 rest
AMRAP 2:
Max-reps deadlifts (55/75 lb lb)
– No rest between AMRAPs.
Intended Stimulus
In honor of Marine Cpl. Kevin “Jack” Dempsey.
20+ deadlifts on each 2:00 AMRAP.
4+ rounds on the 19:00 AMRAP.
Moderate deadlift load; sets of 10+ reps.
Pull-ups in under :30.
Box jumps in under 1:15.; consistent pace.
Hand-release push-ups in under 1:00.
Bike in under 2:30.
Skill Work
Rest, stretch, recover.
Monday, July 13
rx
3 rounds for time:
20 DB box step-ups (35/50 lb) (20/20 in)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
Score: Total time
intermediate
3 rounds for time:
20 DB box step-ups (20/35 lb) (20/20 in)
400-m run
– Use two dumbbells.
Score: Total time
beginner
3 rounds for time:
20 box step-ups, unloaded (12/18 in)
200-m run
Score: Total time
Intended Stimulus
9:00-13:00.
Challenging box step-up load; 1-2 short breaks.
All run efforts in under 2:30; hard push in the final run to the finish line.
Lower-body redundancy makes this workout more difficult than it seems.
Skill Work
Post-workout accessory
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.
Sunday, July 12
Sunday Session - Endurance
rx
For time:
1,500-m row
150 double-unders
2,400-m run
Score: Total time
intermediate
For time:
1,200-m row
75 double-unders
1,600-m run
Score: Total time
beginner
For time:
800-m row
75 single-unders
800-m run
Score: Total time
Skill Work
Rest, stretch, recover.
Intended Stimulus
17:00-25:00.
Double-unders in consistently sized sets and with minimal rest.
Consistent run and row pacing throughout each effort.
Saturday, July 11
announcements
Sunday session this week: Endurance
Open Workout 20.5 - Individual Version
rx
For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots (14/20 lb)
– 20:00 time cap.
Score: Total time
intermediate
For time, partitioned any way:
40 chest-to-bar pull-ups
80-cal row
120 wall-ball shots (10/14 lb)
– 20:00 time cap.
Score: Total time
beginner
For time, partitioned any way:
40 jumping pull-ups
50-cal row
60 wall-ball shots (6/10 lb)
– 20:00 time cap.
Score: Total time
partner version
AMRAP 25 - Any split, partitioned any way
Skill Work
Rest, stretch, recover.
Intended Stimulus (Individual Version)
10:00-20:00.
Complete the majority of the calories and wall-ball shots, and at least some muscle-ups.
Choose your own strategy to complete as much work as possible before the time cap.
Friday, July 10
announcements
Sunday session this week: Endurance
rx
For time:
15 power snatches (95/135 lb)
5 rope climbs (15/15 ft)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Score: Total time
intermediate
For time:
15 power snatches (65/95 lb)
3 rope climbs to (12/12 ft)
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Score: Total time
beginner
For time:
15 hang power snatches (35/45 lb)
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands
Score: Total time
Skill Work
Pre-workout strength
EMOM 7:
1 power snatch + 1 hang power snatch
Intended Stimulus
8:00-14:00.
Small sets or quick singles on the snatches.
Balance of time spent between the power snatches and rope climbs.
Thursday, July 9
announcements
Sunday session this week: Endurance
rx
AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (125/185 lb)
intermediate
AMRAP 15:
9/12-cal Echo bike
10 pike push-ups
5 hang power cleans (105/155 lb)
beginner
AMRAP 15:
7/9-cal Echo bike
10 push-ups from the knees
5 hang power cleans (35/45 lb)
Skill Work
Rest, stretch, recover.
Intended Stimulus
5+ rounds.
Consistent work-to-rest pace on the handstand push-ups.
Moderate-to-heavy hang power cleans.
Wednesday, July 8
announcements
Sunday session this week: Endurance
rx
5 rounds for time:
15 push presses (105/155 lb)
20 toes-to-bars
Score: Total time
intermediate
5 rounds for time:
15 push presses (75/115 lb)
20 knee raises to chest height
Score: Total time
beginner
5 rounds for time:
10 push presses (35/45 lb)
10 hanging knee raises
Score: Total time
Skill Work
Pre-workout strength
EMOM 8:
1 clean + push press
– Increase weight across as many sets as possible.
Intended Stimulus
10:00-15:00.
Challenging push press loading; 2-3 sets per round.
Maintain consistent toes-to-bar sets with short rest intervals.
Tuesday, July 7
announcements
Congrats to our June Commitment Club athletes (12 or more sessions in the month)!
Heavy Day
rx
On a 20:00 clock:
Build to a 3-rep-max front squat
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.
Intended Stimulus
Build to a heavy set of 3 reps.
Make relatively large jumps with 3-4 minutes rest between sets.
Take the bar from the rack.
Monday, July 6
announcements
Congrats to our June Commitment Club athletes (12 or more sessions in the month)!
rx
AMRAP 10:
3 burpee box jump-overs (20/24 in)
3 deadlifts (155/225 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
intermediate
AMRAP 10:
3 burpee box jump-overs (20/24 in)
3 deadlifts (105/155 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
beginner
AMRAP 10:
3 burpee box step-overs (12/20 in)
3 deadlifts (55/75 lb)
6 burpee box step-overs
6 deadlifts
9 burpee box step-overs
9 deadlifts
etc …
Skill Work
Post-workout accessory
8 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 hollow rocks
:10 rest
Intended Stimulus
Into the round of 15 reps.
Unbroken deadlifts through the round of 9 reps.
Consistent burpee box jump-over pace.