Saturday, August 21

OUTWOD Today!

Heats at 9:30, 10:15, and 11:00

• Athletes are responsible for their own warm-up, so come early and knock that out.

• We will want guests to knock out a waiver online before participating, so please allow some time for that.

• All are welcome, members and non-members.

• There is no cost or expected donation. Anyone that would like can donate to OUT Foundation at the event. Any amount is accepted.

• Feel free to stick around for a potluck social afterward. Bring any food you want to enjoy and/or share, as well as something to drink or sit on.

WOD:

AMRAP 8 - 1600m (Rx)/1200m (Scaled) Row + AMRAP Wallballs (20/14) 

Athletes switch every 200m on rower. One athlete rowing, the other completing WB reps.

Rest 3:00 

AMRAP 8 - 1600m (Rx)/1200m (Scaled) Run + AMRAP KB Swings (53/35) 

Athletes switch every 200m hill run. One athlete running, the other completing KB reps.

Rest 3:00 

AMRAP 8 - 80 (Rx)/56 (Scaled) cal Assault Bike + AMRAP Burpees 

Athletes switch every 10/7 cal on bike. Finish at 80 burpee reps or 8:00. One athlete on bike, the other completing burpee reps.

Friday, August 20

• OUTWOD Saturday! Heat sign-ups at 9:30, 10:15, and 11:00. Or…simply show up and we’ll work you in. Learn more about OUT Athletics, the organization we are benefiting. Feel free to bring some food and drinks for our gathering, which we’ll work on kicking off around 10:30-11!

• Weekend outlook:

  • No Rebuild or Community WOD on Saturday. We’re focusing on OUTWOD.

  • Sunday is normal. 9AM XT Strength class. 10AM Open Gym.

Warm-Up: (10 min)

DROM/Hips/Squats

Skill: 

Strength:

DB Push Press 10-8-6-4-2

Front Squat 5x5

WOD:

For Time:

20 TTB (Knee Raises)

30 HSPU (Shoulder Press)

40 Pistols (Goblet Squats)

50 KB Swings (53/35)

60 Sit-Up

-Beginning at 5:00, and every 5:00 throughout, athletes complete 1 lap single arm Farmers Carry (70/53).

Mobility:

Couch

Pigeon

Thursday, August 19

Coaches Throwdown 9(ish) AM

Rebuild 5:30PM

Group Fitness Programming:

Warm-Up: (10 min)

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

10 PVC Pass Throughs 

10 PVC Lifts 

Bear Crawl 

Backward Crab Walk 

10 Scap Push-ups 

10 Scap Circles

2:00 Athlete’s Choice Mobility

Skill:

-

Strength:

Gymnastics Strength Day 6

Pull Up:

Toe-spot Strict Pull-Up: 5x6

Chin Over Bar Hold: Accumulate :45

Single Arm Lat Pull Down 3x16 (8R/8L)

Muscle Up:

Top Ring Transition: 3x8

Strict Ring Dips: Accumulate 10 reps

Ring support hold: Accumulate :60

WOD: 

Tabata Assault Bike Calories

8 x :20 on/:10 off

 - Go as hard as you can. For 20 seconds. Rest 10 seconds. 8 times. The entire thing takes 4 minutes. You got this.

Cash-Out:

Alt. EMOM 10

L-sits: Max Effort, not to exceed :20

V-Ups: 8-14, not to exceed :30

Mobility: (5 min)

Shoulders (dead hang, banded pull-aparts, static shoulder)

Wednesday, August 18

Couple fun announcements and XT/Group Fitness programming at the bottom...

- There are heat sign-ups going on the whiteboard tonight for OUTWOD Saturday. If you have a preference of when you would like to go, jot your team name down (or just email me or text me at 828-772-7115) and we'll reserve your spot. The WOD is structured in a way that we can send new teams into the WOD all morning, so if you don't get your time or don't have a preference (or don't have a partner yet), no worries. Just show up and we'll make it work!

- Continuing a fun Pisgah tradition, I'm also posting sign-ups for the "PFL" (Pisgah Football League)...a fantasy football league of Pisgah Fitness members. If you're into this, and want to participate, sign-up on the sheet going on the whiteboard tonight. Deadline to sign-up is Saturday Noon! No cost to participate. Winner writes a workout that all league participants must "get to" complete at season's end.

- Merch! I've finally reached out to our friends at Asheville T-Shirt about re-booting some of our old t-shirt designs and creating some new ones. Excited to get some gear going again before long. Thanks for being patient with me on this until we got our systems, schedules, and operations into a rhythm. Probably still a few weeks away, but I'm on it.

Ok, tomorrow's programming:

Group Fitness

Warmup: (10 min)

5:00 of:

10 alt Dead Bugs

10 alt Contralateral Superman

5 inchworm

5-10 pushups

3:00 of:

2 Rounds (Empty Barbell)

:30 Dead Lift

:30 Clean Pulls

:30 Front Squats

Skill: 

Clean

Strength: 

Bench 5x5

Clean 7x2 (Ascending)

WOD: 

AMRAP 10

1 mile run (Scaled: 1200m) Note...this will probably be a row or bike if this rain keeps up!

In remaining time: Max Rep Box Jump Overs (24/20)

Idea is to get to the box jump overs with around 2:00 left. 

Mobility: 

Hamstrings/Groin/Quads

XT Class:

Bench 3x10

Squat 3x10

Shoulder Press 3x10

Hip Bridge 3x15

ME Bounds: 3x6

Pushup/Supine Plank: 3x:30 each

Tuesday, August 17

Announcements:

• Hey everyone, a heads-up that we have dialed in our school-age programs for the new school year! Starting September 1st, we have programs for Pisgah Kids (K-5), Homeschool Wellness and Fitness (MS/HS), and Athletic Performance (MS/HS). Details for each program are now on our Programs and Rates pages, and classes are already in our September calendar. Send us questions anytime. So excited to get kids back in the space and moving! Please share this info with any friends or parents that may be interested. We’re capping each program at 14 students for now.

• Added Monday 6:30AM Open Gym back to schedule.

Rebuild at Noon today!

Group Fitness programming:

Warm-Up:

400m jog, then

2 rounds:

:45 seconds each station

:15 rotate/rest

Air squat/good morning/db strict press/pvc pass through

Skill: 

- 

Strength:

• Push Jerk 3x3

• Split Jerk 3x3

Strength: Re-test from July 2

WOD:

• “The Ghost”

6 Rounds, 1:00 each

Row Cal

Burpee

Double Under

Rest

Mobility: (5 min)

Banded Lower Body

Monday, August 16

Couple announcements:

• OUTWOD this Saturday (in place of Rebuild and Community WOD). WOD heats begin at 9:30am, run all morning. Potluck brunch/lunch begins 10:30AM. Bring something to share, sit on, drinks, friends, etc.

• Tuesday 5:30pm: Ben will be running a small XT group outside while Brooke runs our normal Group Fitness class indoors. Athletes can sign up for either now online. Will be same XT programming as Wednesday AM class, FYI.

• Beyond the Whiteboard was down for a bit the other day, but is good to go now. Apologies! If you’re not using this tool, highly recommend and free for our members (use code: PISG191).

Monday Programming:

Warm-Up:

2:00 Single Unders

4:00 PVC Pass/Good Morning/Scorpion/Starfish

4:00 Scap Push/Scap Pull/Shoulder Circles

1:00 Single Unders

Skill: Double Unders

Strength: Gymnastics Day 5 (of 20)

Pull-Up Program:

Hollow Hold 3x:20

Banded PVC Strict Pull-Ups 3x8

Ring Rows 4x8

Muscle-Up Program:

Banded Seated Ring Muscle-Ups 3x20

Strict Ring Pull-Ups 3x8

Hollow Hold Accumulate :90

WOD:

AMRAP 12

3 Power Snatch (135/95)

15 Wallball (20/14)

Mobility:

Foam Roll Posterior (5)

Sunday, August 15

XT Strength: 9AM

Open Gym: 10AM

XT Strength:

Warm-Up: Jog/DROM

Strength A: 

Hang Clean 3x5

Push Press 3x5

Strength B:

Front Squat 3x5

Dead Lift 3x5

Accessory: 

Tabata Hollow Rocks (8x:20/:10)

Single leg KB RDL 2x15

Mobility/cool-down: (5 min)

• Static hamstring/groin/hip flexor/shoulder/low and mid-back

Saturday, August 14

Good luck Olivia Hennon!! Best wishes at Univ. of Miami!!

Rebuild: 8:30AM

Community WOD:

Warm-Up:

DROM

WOD:

w/partner

buy-in: 800m run (teams run together, one athlete holding plate (rx) or medball (scaled) during run at all times, switch weight between partners whenever you want)

Then, 2 rounds of:

25 burpees

25 plate ground to overhead

25 air squats (rx+: pistols)

25 kb swings

2 min plank hold

Cash out: 800m run w/plate or medball

During middle portion: any split, but one athlete holding weight (plate or medball) overhead while other works. If plate/medball touches ground, both athletes have a 10 burpee penalty. Teams will need a separate plate for the ground to overhead portion (one for ground to overhead, one for holding overhead).

Mobility:

Foam Roll

Friday, August 13

Warm-Up:

DROM/Hips/Squats

Skill:

Overhead Squat

Strength:

Strict Press 5-4-3-2-1

Overhead Squat 5-4-3-2-1

WOD:

3 4:00 AMRAP’s, 2:00 rest between each

Each new 4:00 segment will begin where you left off in the previous round. Score is cumulative rounds and reps.

20 OHS (45/35)

20 Front Rack Weighted Lunges (45/35)

20/15 Row Cal

Mobility:

Couch

Pigeon

Thursday, August 12

Coaches Throwdown! 9:00AM

Open Gym 4:30PM

Rebuild 5:30PM

Group Fitness Programming:

Warm-Up:

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

10 PVC Pass Throughs 

10 PVC Lifts 

Bear Crawl 

Backward Crab Walk 

10 Scap Push-ups 

Skill:
-

Strength:

Gymnastics Strength Day 4

Pull Up:

Active Bar Hang- Accumulate :90

Segmented ring rows- 3x8

Hollow hold- 3x:20/:30 rest

Muscle Up:

False grip active ring hold: 3x Max Effort

Toe-spot Ring MU: 3x5

Ring support hold: 3x:30

WOD:

AMRAP 20

20 TTB (Knee Raises or V-Ups)

30 Bike Cal

40 DB Ground to Overhead (45/25)

50 Burpee to Plate

1 Post Run

Mobility:

Banded shoulders 

Wednesday, August 11

XT 6:30AM (Programming below)

Group Fitness Programming:

Warmup:

5:00 of:

10 alt Dead Bugs

10 alt Contralateral Superman

10 RDL (empty barbell)

10 Push Press (empty barbell)

3:00 of:

:30 Lunges

:30 step-ups

:30 Air Squats

Skill:

Jerk Drills

• Drill 1: Behind-the-Neck

• Drill 2: Tall Jerk

• Drill 3: BTN Jerk

• Drill 4: Triple Pause Split Jerk

Strength:

Bench 10-8-6

Box Squat 10-8-6

WOD:

30 Clean and Jerk for time (135/95)

• Meant to be short. Don’t really want anyone over 6-7 min. Choose weight accordingly!

Mobility: (5 min)

Back

XT Class:

Bench 3x8

Box Squat 3x8

Push Press 3x8

Weighted Sit-Ups 3x20

KB deadlift 2x10

KB/DB Snatch (alternating) 2x10

Tuesday, August 10

Rebuild at Noon today!

Group Fitness Programming:

Warm-Up:

400m jog, then

2 rounds:

:45 seconds each station

:15 rotate/rest

Air squat/good morning/db strict press/pvc pass through

Skill:

 - 

Strength:

Deadlift 4-4-2

WOD:

3 Rounds for time 

800m run

60 Double Unders (60 singles)

30 Situp

1 min Plank

Mobility:

Hamstrings/Groin/Quads

Monday, August 9

Afternoon Open Gym now available 4:30PM on Monday, Wednesday, and Thursday…

Warmup:

500m row, then:

2 rds of:

10 PVC Pass Throughs 

10 PVC Lifts 

Forward Crab Walk, 15 ft 

Backward Crab Walk, 15 ft 

10 Scap Push-ups

10 fire hydrants (each leg)

Skill:

Snatch Balance

Strength:

 Gymnastics Strength Day 3

Pull-Up Program:

Superset: (4 sets of each)

6 toe-spot strict pull-ups + negatives

20 Single-arm DB bent over row (10 each arm)

Muscle-Up Program:

Strict Ring-Dips 1x10, then:

Superset:

Tricep Extensions: 3x20 (can be on bench)

False Grip Ring Row 3x10

WOD:

9-15-21

Row Calories

Power Snatch 115/75

Mobility:

Shoulders

Forearms

Sunday, August 8

XT Strength

Warm-Up: Jog/DROM

Strength A: 

Hang Snatch Pulls 3x5

Hang Power Snatch 3x3

Strength B:

Overhead Squat 3x5

Box Jumps 3x5 (5 single reps, not for speed. Set box/plates at challenging, but do-able, height. Emphasis on power and explosiveness with each jump. Athletes will step down and reset between jumps.)

Accessory: 

Core

Russian Twists 3x20

Cosmonaut Sit-Ups 3x10 (5 each side)

Mobility/cool-down: 

• Static hamstring/groin/hip flexor/shoulder/low and mid-back

Saturday, August 7

Community WOD

Warm-Up:

DROM

WOD: 

w/partner

2500m Row

60 KB Swings

60 Weighted box overs

2500m row

One athlete working while other is in plank position. Teams can split work however they would like, but no work is allowed unless one athlete is in a plank. Any plank (forearm, pushup, side) is allowed.

Mobility:

Foam Roll

Friday, August 6

Warm-Up:

DROM/Hips/Squats

Skill:

Clean

Strength:

Clean

15 min work to heavy single

WOD:

2 RFT

800m run

30 KB Sumo Deadlift High Pull (53/35)

20 Single Arm KB Shoulder-to-Overhead (10 each arm – 53/35)

10 Toe to Bar (V-Ups)

Mobility:

Couch (2 min)

Pigeon (3 min)

Thursday, August 5

Warm-Up:

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

10 PVC Pass Throughs 

10 PVC Lifts 

Forward Crab Walk 

Backward Crab Walk 

10 Scap Push-ups 

-- then – 

Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your biceps by laying on your stomach with arms out to your sides and rotating your body.

Skill:
-

Strength:

PU Program:

Active Bar Hang 3x:30

Feet elevated ring row 3x8

Hollow hold 3x:20/:40 rest

MU Program:

Chest to Ring Pull-up 3x5

Banded Seated Ring MU 3x20 (building muscle memory here)

Hollow Hold 3x:20/:40 rest

WOD:

4 Rounds

9 Burpee Box Over (24/20)

15 DB Front Squats (50/35)

21 Row Cal

Athletes begin a new round every 4:00. If you finish a round early, can rest until next 4:00 round begins. Athlete score is final/4th round time.

Mobility:

Banded shoulders (5 min)

Wednesday, August 4

Group Fitness (XT Strength Schedule below)

Warmup:

5:00 of:

 10 alt Dead Bugs

10 alt Contralateral Superman

10 Good Mornings PVC

5 Pushups

3:00 of:

:30 Lunges

10 Samson

10 Air Squats

Skill:

Double Unders

Strength:

Dead Lift 3x10

Back Squat 3x10

WOD:

“Annie”

50-40-30-20-10

Double Unders (2x Singles)

Sit-Ups

Cash Out:

Shoulder Press 3x10

Mobility: (5 min)

Banded Lower Body

XT Strength:

Warm-Up

Strength A:

Dead Lift 3x10

Back Squat 3x10

Strength B:

Press 3x10

Hip Bridges 3x15

Core:

3 sets, :30 each

Supine Plank

Forearm Plank

1:00 between sets

Tuesday, August 3

 Warm-Up:

500 m row

5:00 of:

5 Inchworm

20 Banded Pull-Aparts

10 Pushups

10 DB/BB Rows

20 Hip Swings

Skill:

Strict Pull-Up Test

• All athletes will do this, and many of us will have 0, which is fine! This test will be an important benchmark before we launch our gymnastics strength program today. Those heading off on the strict muscle-up track need to be able to complete 6+, preferably closer to 8 or 9, strict pull-ups.

• Today we begin our gymnastics strength phase. We’ll be doing this for strength 2x/week during August and September, in addition to our standard strength work.

Strength:

Pull-Up Program:

• Hollow-hold: Accumulate 60 sec.

• DB Lat Pullovers: 3x10

• Toe-spot strict pull-ups 5x5

Muscle Up Program:

• False Grip Active Ring Hold: 3x max effort

• Ring Support Hold: Accumulate 1:00

• Segmented Ring Row: 3x10. Basically a ring row with an initial lat “back and down” prompt, pause, then finish.

WOD:

AMRAP 20

40/30 Bike Cal

20 Box Jump (24/20)

400m Run

20 Burpee

Mobility: (5 min)

Hips

Shoulders

Monday, August 2

Warmup:

1 lap jog

2 Rounds: 10 PVC Pass/Scap Pushups/10 Press

1 lap jog

2 Rounds: 10 PVC Good Morning/ PVC Thruster/ Pushup

1 lap jog

Foam Roller

Skill:

Handstand kick-ups/holds

Strength:

Bench 10-8-6

WOD:

3 Rounds for Time:

30 Cal Row

25 Wallball (20/14)

20 Double DB Hang Clean/Jerk (50/35)

• Prefer DB here, but can use KB if needed.

Mobility:

Forearm (1 min)

Hips (3 min)