WOD - Class Programming
Friday, June 27
“If you obey all the rules you miss all the fun.”
—Katharine Hepburn
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. Back to normal next week. Thanks, Kelly!
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
10 reverse 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
5 rounds for quality of:
10 L/10 R Kickstand Squats, pick load
10 Shoulder Press, pick load
Movement Demos
WOD
AMRAP 30
Run, 130 m (Building Lap)
1 Bar Muscle-up (3 Chest to Bar Pull-Ups, Pull-Ups, or Scaled Pull-Ups)
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, June 26
“If you feel safe in the area you’re working in, you’re not working in the right area. Always go a little further into the water than you feel you’re capable of being in. Go a little bit out of your depth. And when you don’t feel that your feet are quite touching the bottom, you’re just about in the right place to do something exciting.”
—David Bowie
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
1 Snatch Warm Up with empty bar (45/35)
Strength/Skill
Overhead Squat 3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
For quality:
12 Tempo Push-ups
Athlete Instructions
5-12 reps
Eccentric (descent): 5 seconds
Pause (bottom): 5 seconds
Concentric (ascend): 5 seconds
Pause (top): 5 seconds
Movement Demos
WOD
Every 1 min for 15 mins, alternating between:
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
Cool Down
Pigeon
Foam Roll mid/low back
Wednesday, June 25
“Fifty percent of my preparation is my mental game. It is easy to brush off because it is time-consuming. I definitely think more people should up their mental game if they have big goals.”
—Master’s world record holder Sue McDonald
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
1 Clean Warm Up with empty bar (45/35)
Strength/Skill
After WOD, in remaining time:
3 RFQ
25 Hollow Rocks
15 Barbell Good Mornings
10 DB Skull Crusher
Movement Demos
WOD
1 Hang Power Clean, pick load
Every 1 min for 30 mins.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, June 24
“God doesn’t require us to succeed; he only requires that you try.”
—Mother Teresa
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
2-4 minutes of easy rowing, biking or jogging
-then-
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
After WOD, Superset:
3 RFQ
Dumbbell Zottman Curl x 12
Movement Demos
7 L Turkish Get-ups, pick load
7 R Turkish Get-ups, pick load
Athlete Instructions
3-7 reps/arm
Rest 1-2 minutes between rounds
Movement Demos
WOD
A)
As many reps as possible in 10 mins of:
1 Strict Pull-up (Toe-Spot Pull-Ups)
1 Strict Dip (Toe-Spot Dips)
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.
B) 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.
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, June 23
“You can’t be afraid of what people are going to say, because you’re never going to make everyone happy.”
—Selena Gomez
Announcements
Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. There is no Tue or Thur AM class this week. Back to normal next week. Thanks, Kelly!
Warm-up
Not for time:
3 minutes of biking, rowing or jogging (increase pace set after set)
20 seconds of banded steps forward and backward
6 squats (squat therapy style) (see video below)
8 thrusters, empty barbell
2 minutes of biking, rowing or jogging
20 seconds of banded steps forward and backward
6 squats (squat therapy style) (see video below)
8 thrusters, empty barbell
1 minute of biking, rowing or jogging
20 seconds of banded steps forward and backward
6 squats (squat therapy style) (see video below)
8 thrusters, empty barbell
Strength/Skill
After WOD, Superset::
3 rounds for quality of:
Overhead Walking Lunge, pick load, 15 m
GHD Sit-Ups x 10-20 (Med Ball V-Ups or Sit-Ups)
Movement Demos
WOD
For time:
21 Thrusters, 95/65 lbs
21/15 Air Bike Calories
15 Thrusters, 95/65 lbs
15/11 Air Bike Calories
9 Thrusters, 95/65 lbs
9/6 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Sunday, June 22
“Everyone has a plan ’till they get punched in the mouth.”
—Mike Tyson
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of jumping jacks
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 rope lowers
Strength/Skill
-
WOD
5 rounds for quality of:
2 Rope Climbs, 15 ft (5 Rope Lowers)
4 Shuttle Runs, 50 m
3 lengths of gym (mural to chairs) or parking lot
Down/back/down
20 Weighted Box Step-ups, pick load, pick height
Jump Rope, 1 min
Athlete Instructions
You choose jump rope style.
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
If going for time- 22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
If going for time- 30:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Saturday, June 21
“I’m not afraid of storms, for I’m learning how to sail my ship.”
—Mary Louise Alcott
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Community WOD
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Individual:
As written
Partner:
AMRAP 30, alternate movements
Scale the box jumps to shorter targets, preferably not step-ups
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field!
Friday, June 20
“We are all ordinary. We are all boring. We are all spectacular. We are all shy. We are all bold. We are all heroes. We are all helpless. It just depends on the day.”
—Brad Meltzer
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
2 rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
10 hip & back extensions
20 seconds of lateral banded steps
1 turkish get-up, left arm, light load
1 turkish get-up, right arm, light load
-then-
2 rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang power cleans, starting from just above the knees
3-5 push presses
3-5 power clean & jerks
Strength/Skill
After WOD:
For time:
75 Russian Kettlebell Swings, pick load
Rest, then:
3 RFQ
Overhead Carry, 100 ft
WOD
Each for reps:
Clean & Jerks, 70% 1RM, 2 mins
Rest 2 mins
Clean & Jerks, 60% 1RM, 2 mins
Rest 2 mins
Clean & Jerks, 50% 1RM, 2 mins
Rest 2 mins
Clean & Jerks, 40% 1RM, 2 mins
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field!
Thursday, June 19
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
—Michael Jordan
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Strength/Skill
After WOD, superset:
4 RFQ
Sotts Press
X 8
Goblet Lunge
X 20 (10R/10L)
Flutter Kick
X :40
WOD
2 rounds, 2 mins each, for max reps of:
15 Toes-to-bars (Knee Raises/V-Ups/Sit-Ups)
15 Overhead Squats, 95/65 lbs
max reps in remaining time Bike Calories
Rest 1 min
-- then --
In 2 mins, for max reps of:
15 Bike Calories
15 Overhead Squats, 95/65 lbs
max reps in remaining time:
Russian Twist (20/14)
Rest 1 min
-- then --
In 3 mins, for max reps of:
15 Bike Calories
15 Overhead Squats, 95/65 lbs
max reps in remaining time:
Push-Ups
Cool Down
Pigeon
Butterfly/Groin
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field!
Wednesday, June 18
“When the whole world is silent, even one voice becomes powerful.”
—Malala Yousafzai
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
2 minutes of jogging, biking or rowing
20 seconds of banded marching
90 seconds of jogging, biking or rowing
20 seconds of banded marching
1 minute of jogging, biking or rowing
-then-
3 sets, not for time, of:
20 seconds of jump rope
10 box step-ups and step-downs
5-7 hip & back extensions
10 squats (squat therapy style)
Strength/Skill
For quality:
20 Box Jumps, pick height
Then:
Back Squat 1x3 at 80% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x7 at 70% 1RM
Back Squat 1x9 at 65% 1RM
Back Squat 1x11 at 60% 1RM
Rest as needed between sets.
WOD
Alternating EMOM 18
Min 1: Turkish Get-Ups (For quality. Focus on one arm of get-ups during each minute. Alternate arms each time you come back to the station)
Min 2: Sled Push/Drag (For quality. Try and keep moving during the minute)
Min 3: Rest
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field!
Tuesday, June 17
“I think of doing a series as very hard work. But then I’ve talked to coal miners, and that’s really hard work.”
—William Shatner
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
2 rounds, not for time, of:
2 minutes 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 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
1:00 SA KB High Pulls (:30/side)
Strength/Skill
After WOD, Superset: 4 RFQ
Single Arm Dumbbell Row x 24 (12R/12L(
Standing Dumbbell Arnold Press x 12
WOD
4 rounds for time of:
12 L/12 R Kettlebell Snatches, pick load
12 Chest-to-bar Pull-ups
Run, 400 m
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Calves & Foam Rolling
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field !
Monday, June 16
“We live in the kind of society where, in almost all cases, hard work is rewarded.”
—Neil deGrasse Tyson
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
AMRAP 8’, easy pace:
1 minute of rowing, biking or jogging (increase pace set after set)
8 stiff legged deadlifts, empty barbell
2 inchworm push-ups
Strength/Skill
Optional, after WOD:
For quality:
100 L/100 R Single Leg Glute Bridges
Athlete Instructions
Accumulate 50-100 repetitions each leg in as few sets as possible. Weighted if you want.
Movement Demos
WOD
10 rounds, each round for time, of:
Row, 250/200 m
Rest as needed between each round.
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field !
Sunday, June 15
“If you know exactly what you want to be, you need to spend as much time as possible with people who are actually that already.”
—Gary Vaynerchuk
Announcements
“UnLabel Poverty” - Free, 3-day event continues tonight at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 air squats
10 steps of lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
For quality:
L-Sit, 2 mins
Movement Demos
OR:
Candlesticks 3 x 15-20
WOD
For quality:
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Dumbbell Walking Lunge, pick load, 30 m
Run, 600 m
15 Pull-ups
Rest, then:
(Finisher)
Each for distance:
Air Bike, 5x 15 secs
Rest 1-2 minutes between efforts.
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Saturday, June 14
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”
—A. A. Milne
Announcements
“UnLabel Poverty” - Free, 3-day event continues tonight at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Community WOD
Partner Version:
30 Min
800 m Run (together)
100 PVC Over/Unders
100 Plate Ground to Overhead
100 Med Ball Sit-Ups (pass the ball between partners at top of movement)
100 Dball/Sandbag Over Shoulder
The above movements can be done in any order, but once a team starts a movement, they must finish those reps before moving on to another movement.
In remaining time, AMRAP Burpees to Target
Individual Version:
20 min
800 m Run
50 PVC Over/Unders
50 Plate Ground to Overhead
50 Med Ball Sit-Ups
50 Dball/Sandbag Over Shoulder
In remaining time, AMRAP Burpees to Target
Friday, June 13
“I am happy because I’m grateful. I choose to be grateful. That gratitude allows me to be happy.”
—Will Arnett
Announcements
“UnLabel Poverty” - Free, 3-day event that starts tonight at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
8 hip & back extensions
30 seconds of foam rolling for your back/lats
-then-
2 Rounds, not for time, of:
3-5 deadlifts, empty/light barbell
3-5 hang Power Cleans, empty/light barbell
3-5 front Squats, empty/light barbell
3-5 shoulder Press, empty/light barbell
3-5 clean & jerk from mid-shin
Strength/Skill
Superset:
Single Arm Dumbbell Shoulder Press 24-24-24
Deadlift 5-5-5
Athlete Instructions
Movement Demos
WOD
1 Clean & Jerk, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Full clean, aka squat clean.
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
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Thursday, June 12
“Normal is not something to aspire to, it’s something to get away from.”
—Jodie Foster
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Strength/Skill
Bench Press
5-4-3-2-1
Superset with:
Single Leg Deadlift
24-24-24-24
WOD
A)
Tabata Double Unders (Single Unders)
:20/:10 x 8
Tabata score is the total reps performed in all of the intervals.
Directly into the next part.
B)
Complete as many rounds as possible in 4 mins of:
8 Alternating Dumbbell Hang Snatches, 50/35 lbs
8 Alternating Pistols (Pistols to Band or Box)
Directly into the next part.
C)
Tabata Double Unders
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Wednesday, June 11
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”
—Michelangelo
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
3 mins of jogging, biking, or rowing
-- then --
2 rounds (not for time) of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
100 m run, increase pace each set (OR 125 m rowing or 300 m air bike)
60 secs of rest
Strength/Skill
Tabata Box Jump, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
WOD
Complete as many rounds as possible in 30 mins of:
Bike, 1200 m
Row, 500 m
Run, 400 m
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, June 10
“If you believe in what you’re saying, if you believe in what you’re doing, you’ll be more effective, more passionate, and more authentic in everything you do.”
—Seth Goldman
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
2 rounds, not for time of:
2 minutes of Jogging, Biking, or Rowing (increase pace each minute)
30 seconds of banded side steps
10 squats (squat therapy style) (see video below)
1 x clean warm-up with empty bar (45/35)
Strength/Skill
Back Squat
5-5-5
Superset with:
HS Hold (:45-:60)
Or HS practice between squat sets (kick-up/wall walk)
WOD
5 rounds for time of:
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 155/105 lbs
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, June 9
“The question isn’t who is going to let me; it’s who is going to stop me.”
—Ayn Rand
Announcements
“UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 rounds, not for time, of:
50 jump rope, any style
8 hollow rocks
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
3 RFQ
Weighted Strict Pull-Up (x 3 for max weight) or Bent Over Row x 8
Single Arm Farmer Carry x 2 lengths/arm
Side Plank x :45/each side
WOD
For time:
2 rounds of:
18 Pull-ups
35 V-ups
Jump Rope, 2 mins
-- then --
Rest 2 mins
-- then --
2 rounds of:
18 Pull-ups
35 Hollow Rocks
Jump Rope, 2 mins
30:00 cap
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Sunday, June 8
“Before you speak, run this through your head: Is what I’m about to say true? Is it helpful? Is it inspiring? Is it necessary? Is it kind? If you cannot answer yes to these questions –then don’t say it, don’t tweet it, don’t write it.”
—Beret Guidera
Warm-up
2 rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
30 seconds of foam rolling your lats (or hanging at the pull-up bar for 20 seconds: the goal is to feel a nice stretch in your lats)
-then-
2 rounds not for time, with an empty barbell, of:
3-5 deadlift to mid-thigh, starting from mid-shin
3-5 clean deadlift and shrugs, starting from mid-shin
3-5 muscle cleans, starting from mid-shin
3-5 front squats
3-5 hang squat cleans, starting from mid-shin
3-5 squat cleans, starting from mid-shin
Strength/Skill
(After WOD)
Clean Pull 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.
As long as the bar is moving upward continue pushing with the legs against the ground.
Barbell should rise above the belly button, but below the chest.
The goal is to constantly apply force to the bar as it travels up.
Movement Demos
WOD
5 Squat Cleans, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.