WOD - Class Programming
Wednesday, November 10
Foundations (Gymnastics): 6:30pm (programming below)
Pisgah Kids: 3:30 (open gym), 3:45 (class)
Group Fitness:
Strength:
1 round of:
max rep Bar Muscle-ups (Strict Pull-Ups), 1 min Rest 1 min
max rep Strict Handstand Push-ups (Seated DB Shoulder Press), 1 min Rest 1 min
max rep Row Calories, 1 min Rest 1 min
max rep Alternating Dumbbell Snatches, 50/35 lbs, 1 min Rest 1 min
max rep Dips (ring or stationary) Rest 1 min
Front Leaning Rest, 1 min
Rest 4 mins until the running clock reaches 15:00, then start B…
WOD:
Every 1 min for 24 mins, alternating between:
max rep Bar Muscle-ups (Strict Pull-Ups)
max rep Strict Handstand Push-ups (Seated DB Press)
max rep Row Calories
max rep Alternating Dumbbell Snatches, 50/35 lbs
max rep Dips (Ring or Stationary)
Front Leaning Rest, 40 secs
Goal: Complete 60% of reps achieved in A per movement.
Foundations:
Clean and Jerk Focus
Tuesday, November 9
XT Strength: 5:30pm (programming below)
Reminder: Today is the first day where we’re experimenting with a 2nd Rebuild strength that can replace the WOD for athletes seeking a Rebuild strength focus that would replace the WOD/conditioning piece.
Group Fitness
Strength:
2 rounds for quality of:
L Banded Pallof Hold, 30 secs
R Banded Pallof Hold, 30 secs
L Banded Lateral Monster Walk, 30 secs
R Banded Lateral Monster Walk, 30 secs
L Leg Glute Bridge Hold, 30 secs
R Leg Glute Bridge Hold, 30 secs
L Side Plank, 30 secs
R Side Plank, 30 secs
L Dynamic Bulgarian Split Squat Jumps, 30 secs
R Dynamic Bulgarian Split Squat Jumps, 30 secs
Rebuild Strength (in lieu of WOD for those that opt-in)
4 RFQ:
Goblet Cyclist Squat; 20X0; 8-10reps rest 30sec
DB Suitcase Alternating Reverse Lunge; 20X0; 10-14 reps, rest 30sec
WOD:
5 rounds for time of:
Run, 400 m
12 Hang Power Cleans, 95/65 lbs
12 Alternating Reverse Lunges, 95/65 lbs
XT Strength:
A)
Back Squat 5x5
Hang Snatch 5x5
B)
3 RFQ:
Box/Object Lateral Jump Overs x5
Hollow Rock Hold x:40 (accumulate if needed)
C)
3 RFQ:
L Leg Glute Bridge Hold, 30 secs
R Leg Glute Bridge Hold, 30 secs
L Dynamic Bulgarian Split Squat Jumps, 30 secs
R Dynamic Bulgarian Split Squat Jumps, 30 secs
Monday, November 8
Congrats to those that participated in Friday’s Battle of the Boxes event! You rep’d Pisgah and made us proud! Great to see people integrating with the community and pushing themselves. You were inspiring. Special shout out to our own Coach Mark for helping organize the series and planning and logistics.
We’re hosting on Friday, December 3. Check out details, and feel free to go ahead and register (for free), on our new Events page on our website. Facebook event page HERE. This is also a paleo potluck and Pisgah community gathering, so even if you’re not planning on doing the WOD, we hope you’ll come and hang out!
Schedule Changes:
Tue 12pm and Thur 5:30pm Rebuild Classes are now listed in ZP as Group Fitness. HOWEVER, on those days I will continue to program a Rebuild strength portion. Athletes that prefer a second Rebuild-y strength portion can simply choose to work on that in place of the WOD/conditioning. This actually increases access to Rebuild programming on those days (athletes can choose the Rebuild strength option in any class offered that day) and simultaneously increases access to Group Fitness for athletes that would prefer some conditioning. We’re going to try it for a week or two to make sure it’s manageable for the coaches, but I think it should work well. Let me know what you think!
We’re keeping our Saturday morning Rebuild as is, allowing for a strength-only session prior to the Community WOD for those that like to get both in.
Since we’re offering a combined Rebuild/WOD option on Thursdays and have renamed the 5:30pm as Group Fitness, I’ve dropped the 4:30 Group Fitness class.
We’ve added a 5:30 Group Fitness option back to Fridays, based on survey feedback.
Monday:
Tim and Laura with Mute Sports will be at Pisgah Fitness on Monday, November 8th.
They will be teaching a FREE jump rope clinic for the first 20 minutes of each class time.
They have over 45 test jump ropes to use for the clinic and can help size you for your own custom jump rope.
Mute Sports custom ropes are built on-site that day. They also have heavy Bull and Calf jump ropes, adaptive Split Ropes™, liquid chalk, block chalk, apparel, battle ropes, climbing ropes, and more!
Learn more at www.MuteSportsEquipment.com!
Foundations (Pulls): 6:30pm (programming below)
Pisgah Kids: 3:30 (open gym) 3:45 (class)
Group Fitness:
Warm-Up & Skill:
Jump Rope session with Mute Sports!
Strength:
1x [ 1 Power Clean + 1 Jerk + 1 Clean & Jerk], pick load
Every 2:30 for 20 mins.
Build to today’s heavy complex.
WOD:
3 rounds for max reps of:
Row Calories, 1:30
Thrusters, 95/65 lbs, 30 secs
Rest 2 mins
Foundations:
Teach:
Deadlift (single KB then bar, then double kb)
SDHP (single KB then bar)
Rower
Strength:
3x5 Deadlift
WOD
30/25 Calorie Row
20 Deadlift
20 Burpee
20 Deadlift
30/25 Calorie Row
Sunday, November 7
XT Strength: 9a
Deadlift 5x5
Shoulder Press 5x5
Single Leg Weighted Glute Bridge 5x10 (5/each)
Prone/R Side/L Side Planks 3x:45/each
Single Leg Broad Triple Jumps (R/R/L) x 2
Saturday, November 6
“There is value in everyone.” - Ernie Johnson’s speech to the University of Alabama football team. This is an awesome 5:00.
Rebuild 8:30a, Community WOD 9:30a
Rebuild:
A) 4RFQ
Shoulder Scarecrow x8
DB Bench Press x 8 @ 31X1
B) 4RFQ
Elevated Front Bridge, 1 min (stay engaged as much of the minute as you can)
Kneeling Half-Moon w/plates x6
C) 3RFQ
Slasher x 14 (7/each side)
1 min foam roll (athlete choice)
Community WOD:
Complete as many rounds as possible in 30 mins of:
Run, 400 m
30 Kettlebell Swings, 53/35
20 Box Jump Overs, 24/20 in
Complete in teams of 2.
Partners will alternate tasks, with only 1 partner working at a time. Partner A will run 400 m, partner B will perform 30 kettlebell swings, partner A will perform 20 box jump overs, partner B will run 400 m...and so on for 30 mins.
Friday, November 5
Battle of the Boxes tonight at Beer City CrossFit. Hope to see ya’ll there. Good luck to those participating!
Strength:
Front Squat 1x3 at 65% 1RM
Front Squat 1x2 at 70% 1RM
Front Squat 1x2 at 75% 1RM
Front Squat 1x1 at 80% 1RM
Front Squat 1x1 at 85% 1RM
Front Squat 1x3 at 85% 1RM
Rest as needed between sets.
Complete sets every 3 mins for 18 mins.
@ 32X1
WOD:
3 rounds, each round for time, of:
40 Row Calories
30 Barbell Jumping Squats, 45/35
Go every 5 min.
Thursday, November 4
Testing day!
Snatch 1 RM’s (adjusted from the 2rep intervals last week) and an old-school CrossFit benchmark WOD. Let’s go!
Rebuild: 5:30PM (programming below)
Group Fitness:
Warm-Up/Skill:
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Sotts Press
Strength:
Snatch 2-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Complete sets every 2 mins for 20 mins.
Set 1: 1x2 at 70% 1RM
Set 2: 1x1 at 75% 1RM
Set 3: 1x1 at 80% 1RM
Set 4: 1x1 at 85% 1RM
Set 5: 1x1 at 88% 1RM
Set 6: 1x1 at 91% 1RM
Set 7: 1x1 at 94% 1RM
Set 8: 1x1 at 97% 1RM
Set 9: 1x1 at 99% 1RM or more
Set 10: 1x1 at 101% 1RM or more
WOD:
“Nancy”
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs (Goblet Squats)
Rebuild:
3RFQ:
A)
DB Z Press; 30X1; x 10-12/each
SA DB Row; 30X1, x 10-12/each
B)
Goblet Cyclist Squat; 41X1 Tempo; 6-8reps; rest 60-90sec
Curtsy Drop Lunge; 20X0; 6-8/leg; rest 60-90sec and back to B1
C)
Turkish Get-Up x6/each
Wednesday, November 3
Almost PR’d our single-day attendance record on Monday! 56 folks got better…59 is our record. Next Monday, Mute Sports will be here to work with all of our classes on jump rope skills and drills, as well as to restock our rope collection. I’m feeling a gym-wide attendance PR…
Nutrition Minute: Found this cool infographic that breaks down the potato vs. sweet potato debate.
Today, a continuation of the split jerk skill and strength we did last week. Same strength format as last Wednesday, but we’ve taken the pause out of the movement. We will be more explosive and certainly faster today. Expect a slight increase in weight from last week.
Pisgah Kids: 3:30pm (open gym) 3:45pm
Foundations (Press/Jerk): 6:30pm (programming below)
Skill:
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Strength:
A)
5 Split Stance Press, pick load Every 1:30 for 3 mins.
B)
Split Jerk 1x2 at 80% 1RM
Split Jerk 1x2 at 80% 1RM
Split Jerk 1x2 at 85% 1RM
Split Jerk 1x2 at 85% 1RM
Split Jerk 1x2 at 90% 1RM
Split Jerk 1x2 at 90% 1RM
Rest as needed between sets.
Complete sets every 2:30 for 15 mins.
WOD:
Rx:
Complete as many rounds as possible in 12 mins of:
15/10 Assault Bike Calories
15 Pull-ups
15 Push Press, 115/75 lbs
Scaled:
12/9 Bike
12 DB Push Press
6 Strict Pull-Up (Toe Spot w/negative)
Foundations:
Teach:
Strict Press
Push Press
Split Jerk
Push Jerk
Bike
Strength:
Beginner
3x5 Push Press
Experienced
4x5 Split Jerk
WOD:
AMRAP 10
2-4-6-8-10-etc..
Bike Calories
Push Press
Sit-ups
Tuesday, November 2
November Birthdays!
Cavan Fitzsimmons 11/1
Megan Snead 11/11
Landon Williams 11/19
New merch! Retro font, comes in long sleeve t, crewneck sweatshirt, also ladies’ tank top. Check it out by clicking this link! VINTAGE PISGAH
As promised, our lone long grinder this week lands in today’s group fitness classes. Rebuild and XT Strength options also hitting today for those that may want an alternative.
Rebuild: 12pm (programming below)
XT Strength: 5:30pm (programming below)
Group Fitness:
Skill:
-
Strength:
-
WOD:
“Helton”
3 rounds for time of:
Run, 800 m
30 Dumbbell Squat Cleans, 50/35 lbs
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Rebuild:
A)
1. Deficit Romanian Deadlift; 3111 Tempo x 6-8reps; rest 60-90sec
2. Dips; 3111 x 6-8reps; rest 60-90sec and back to A1
B)
1. Plate Loaded Cossack Squat; 21X0 Tempo x 6-8/leg; rest 60-90sec
2. Crossbench DB Pull Over; 3110 x 6-8 reps; rest 60-90sec and back to B1
If time, L-sit taps (3x10) and 4-count flutter kicks (3x10)
XT Strength:
Squat Clean 5-4-3-2-1
Speed Skater 3x20
L sit taps 3x10
Bench 5-4-3-2-1
Pistol 3x12
4-count Flutters 3x10
Monday, November 1
We hit exactly 800 people in classes/open gyms this month! That’s pretty cool.
Our October “Committed Club".” This month, I decided to highlight anyone that hit 10 or more visits last month. Great work, ya’ll!
Grant Sanford 30
Josh Federman 29
Ann Thomasson 23
Dr. Hingle McCringleberry 21 (aka Austin)
Lara Brockwell 21
David Ferrell 20
Jason Hendrix 20
Jamie Sauer 18
Lucas Ferry 18
Jenna Gilman 16
Aaron Ryba 14
Jay Moye 14
Tiffany Kinnaird 14
Chris Sanford 13
Nicole Langford 13
Rachel Prouty 13
Beth Darnell 12
Charlie Coggeshall 12
Laura McCreary 11
Meg Libby 11
Nicholas Brown 11
Rhonda Egerton 11
Teresa Warstler 11
Andrea Shaw 10
Carl Boland 10
Cate Ryba 10
David McCurry 10
Matt Strickland 10
Phillip Seaward 10
Back to more of a traditional week after last week’s collection of longer endurance-emphasis WODs. We do have a longer hero WOD tomorrow, but more snatch, front squat, and split jerk work in store this week.
For those used to Monday Night’s barbell-focused skill sessions, I would encourage you to hit tonight’s (and Wednesday’s) Foundations class. Plenty there to allow you to hit some barbell squats and increase your foundational strength and power base (Mark will work Presses and Jerks Wednesday). If you’re new to our program, Foundations is a critical piece to your development. Definitely prioritize spending this month in as many of those classes as you can make.
Let’s have a great week!
Foundations (Squat): 6:30pm (programming below)
Pisgah Kids: 3:30pm (open gym) 3:45pm (class)
Group Fitness
Skill:
Toe to Bar and/or Double Under Practice (athlete choice)
Strength:
Deadlift 3x8 at 70% 1RM
WOD:
Every 1 min for 20 mins, alternating between:
40 Double Unders (40 singles)
30 Kettlebell Sumo Deadlifts, pick load
20 Toes-to-bars (Med Ball Sit-Ups)
10 Strict Handstand Push-ups (DB Push Press)
Foundations (Squat Focus):
Beginner:
Teach:
Air Squat
Back Squat
Front Squat (+Goblet)
Overhead Squat
Strength:
Back Squat 3x5
Experienced:
Squat Review/Fundamentals, then:
E2M
Back Squat 5-5-5 (after 2+ w/u sets)
Overhead Squat 8-8-8 (after 2+ w/u sets)
WOD-
Beginner + Experienced:
1 building lap, 20 air squat
2 building laps, 15 back squat
2 building laps, 10 front squat
1 building lap, 5 overhead squat
Discussion:
What is Crossfit?
How does CrossFit define fitness?
Mobility:
Quads/Hips
Sunday, October 31
XT Strength: 9a
Bench Press 5x5
Weighted Lunges (barbell/back rack) 5x10 (5/each)
Tall Box Jumps 5x5
Alt. Single Leg Weighted V-Ups 5x12
Single Leg RDL 5x12 (6/each)
Front Rack/OH Hold Carry 5x 100ft (switch halfway)
Saturday, October 30
Save the date! The December “Battle of the Boxes” event will be held at Pisgah Fitness on Friday evening, December 3. We’ll have heats launching from 6-8pm. No sign-ups yet, just letting you know ahead of time. Rx and Scaled. No charge (though we will be accepting donations for our internship program there).
Saturday @ Pisgah:
Rebuild: 8:30a, Community WOD 9:30a
Rebuild:
A)
6 Double KB FR Cossack Squat Pause Thruster 3/leg, 2 sec pause at bottom
10 Diagonal Wood Chippers/side @20X0
6-8 Incline Close Grip DB Bench Press @31X1
B)
10-14 DB Seated Arnold Press @ 31X1
10-14 Weighted Glute Bridges @ 3111
10 Pike Ups (using rowers)
Community WOD:
A)
Complete as many rounds as possible in 12 mins of:
12/9 Row Calories
18 Goblet Squats, 24/16 kg
Overhead Plate Hold, 45/25 lbs
Complete in teams of 3.
Teammate 1: Row Calories + Goblet Squats -- then -- Overhead Plate Hold (while next teammate completes the same work). The flow of both portions of this workout (A/B) will be that the working partner will move through the first 2 “active” stations as quickly as possible and when that partner commences the hold, the next teammate may start on the row/bike. At all times 1 teammate will be working, 1 will be holding and 1 will be resting. Rest 8 mins, and when the running clock reaches 20:00 start B…
B)
Complete as many rounds as possible in 12 mins of:
12/9 Assault Bike Calories
12 Single Arm Dumbbell Push Press, 50/35 lbs
Kettlebell Front Rack Hold, 24/16 kg
Complete in teams of 3.
Teammate 1: Assault Bike Calories + Single Arm Dumbbell Push Press -- then -- Kettlebell Front Rack Hold (while next teammate completes the same work) Single Arm Dumbbell Push Press- non-working arm is holding dumbbell in the front racked position while working arm performs push press
Friday, October 29
Normal weekend schedule
Saturday: Rebuild 8:30a, Community WOD 9:30a (bring a friend!)
Sunday: XT Strength 9a
Skill:
Pistols Practice
Strength:
-
WOD:
For time:
Run, 1600 m
100 Double Kettlebell Sumo Deadlifts, pick load
50 Assault Bike Calories
50 Dumbbell Box Step Overs, pick load
Run, 1600 m
Thursday, October 28
Hi all, so I wanted to share the member survey results with you. When I came back to Pisgah as an owner, I was coming from the non-profit world. In that environment, we worked hard to serve the community but were reliant on grant funding, fundraising, and coordinating with boards and volunteers to make things happen. I wanted Pisgah to be manueverable, fiscally stable, but with the focus of being accessible to all, inclusive, and a positive force in the community. In essence, the idea is to run a for-profit business with non-profit sensibilities.
Part of that is to be transparent and to seek and integrate feedback. The link below shows the results of the member survey. Feel free to look through. A couple notes:
I’ve redacted any comments that may be viewed as unfavorable toward certain individuals.
I’ve added my own notes following each question and set of member comments.
Next steps:
I’m working on a strategic plan for the business that builds upon many of these comments and my own notes. The plan is, basically, a roadmap with some specific goals and targets for us over the next couple of years. I’ll share that with you when completed, probably in the next week.
Thanks again for the feedback! It’s critical to help us be better than yesterday. Onward.
Rebuild: 5:30pm (Programming below)
Group Fitness Programming:
Strength:
2 Snatches, pick load
Every 2 mins for 20 mins.
1.1 (rest 5-10 secs between singles)
Approximate loading per set:
55% 1RM
60% 1RM
65% 1RM
70% 1RM
75% 1RM
80% 1RM
80-85% 1RM
85-90% 1RM
90-95% 1RM
95+% 1RM
95+% 1RM
WOD:
As many reps as possible in 8 mins of: Single Arm Snatch, pick load
Use a kettlebell or dumbbell. Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive mins.
Rebuild:
A)
Every 1:30 for 18 mins, alternating between:
10 Barbell Power Rows, pick load
12 Strict Pull-ups @21X0 (Ring Rows)
5 Jefferson Curls, pick load @4442
4 Prone Behind-the-Neck Press @4444 (use PVC)
B)
3RFQ:
DB Hammer Curls x 10-14
DB Overhead Tricep Extensions x 10-14
Turkish Get-Ups x6 (3R/3L)
Wednesday, October 27
For those wanting to do the “Battle of the Boxes” event (same sex partner teams, free, Friday night. Nov. 5 @ Beer City CrossFit), they have asked teams to register using THIS LINK. Scaled and Rx divisions. WOD will be announced day of event. I would encourage those interested to participate! This is a casual event that emphasizes bringing the local CrossFit community together. We will be hosting the December event for this series. Should be fun! Also, if you want to participate and need a partner, let us know. We’ll hook you up!
Also, starting NEXT WEEK, the Tue/Thur 6:30am class will move to 6am. We will try this arrangement out for a couple weeks, but this is in response to some survey feedback. Hope this helps some of our morning members out.
Reminder, Foundations course starts next Monday with a Squat Session. We’ll focus on all types of squat (air, back, front, goblet, overhead, etc.). Great for ALL OF US to revisit, not just beginners. Will be instruction, a deep focus on squats, and a short duration WOD at end of class. Come join Coach Mark!
Pisgah Kids: 3:45pm
Group Fitness Programming:
Skill:
-
Strength:
5 Split Stance Behind-the-Neck Press, pick load
Every 1:30 for 3 mins.
2 Pause Split Jerks, pick load
Every 2 mins for 20 mins.
Sets 1-2: 65% 1RM Split jerk
Sets 3-4: 70% 1RM Split jerk
Sets 5-6: 75% 1RM Split jerk
Sets 7-10: 80% 1RM Split jerk
Pause 2 secs in the dip and 2 secs pause in the catch.
WOD:
3 rounds, 1 min per station, for max reps of:
Assault Bike Calorie
Strict Handstand Push-up (DB Shoulder Press)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Tuesday, October 26
Rebuild: 12pm (programming below)
XT Strength: 5:30pm (programming below)
Group Fitness Programming:
Strength:
Bulgarian Split Squat 16-16-16-16, using heaviest weight per set, 30X1
Rest 45 secs
Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set, 21X0
Rest 1 min
Alternate lifts for 4 sets of each. The goal for today is to establish your 8RM Bulgarian split squat.
WOD:
For time:
Row, 1000 m
100 Air Squats
75 Kettlebell Swings, 53/35
Farmer’s Carry (to Post), 53/35 (1 KB - can switch arms anytime you’d like)
75 Kettlebell Swings, 53/35
100 Air Squats
Rebuild:
A)
Bulgarian Split Squat 16-16-16-16, using heaviest weight per set @30X1
Rest 45 secs
Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set @ 21X0
Rest 1 min
Bulgarian Split Squats- 4x8 L/8 R, rest 45 secs between
Supinated Barbell Bent Over Rows
Alternate lifts for 4 sets of each.
B)
Every 1:30 for 18 mins, alternating between:
8 L Half Kneeling Single Arm Landmine Press, pick load @2111
8 R Half Kneeling Single Arm Landmine Press, pick load @2111
Prone Plank, 1 min
20 Alternating Cossack Squats @2111
XT Strength:
Bulgarian Split Squat 16-16-16-16, using heaviest weight per set, 4x8 L/8 R, rest 45 secs between, 30X1 tempo
The goal for today is to establish your 8RM Bulgarian split squat.
Power Clean 5x5
Shoulder Press 5-4-3-2-1
Triple Broad Jump 5x5
Prone Plank, 1 min
20 Alternating Cossack Squats
Monday, October 25
Hi all, Mark needs to switch classes tomorrow, so he’s going to take the early morning shift and I’ll take his Monday night classes and skill session. Hope to see ya’ll there!
Monday Night Session (Snatch): 6:30pm - All Skill Levels!
Pisgah Kids: 3:45pm
Group Fitness:
Skill:
Kipping Pull-Up/Toe-to-Bar Practice
Strength:
-
WOD:
5 rounds for time of:
Run, 400 m
15 Burpees-to-Target
10 Strict Pull-ups (Toe-Spot + Negatives)
Burpees-to-Target: touch your pull-up bar
Sunday, October 24
Monday Night Sesh w/Coach Mark: Snatch! 6:30pm (ALL LEVELS Welcome! RSVP on app/website)
XT Strength (9a):
Back Squat 6-6-5-5-4-4
Deadlift 3x5
Clean Grip Sotts Press 5-5-5, using heaviest weight per set
[ 1 Power Clean + 1 Hang Squat Clean ] 1-1-1-1-1, using heaviest weight per set
3 Rounds:
Bound and “Stick",” 100ft
Flutter Kicks x 20
Saturday, October 23
Rebuild:
A) 3 Sets
1. KB Suitcase Curtsy Squat; 20X0; 8-10/leg, rest 75sec
2. KB Rack Low Switch Cossack Squat; 2121; 5-6/leg; rest 75sec
3. Alternating Lunge Box Jumps; 20-24reps (4-6" box);
Rest 75sec and back to 1
B) 3 sets
8 Gorilla Rows
8 DB Push Ups
12/side Dumbbell Plank Alternating Knees to Elbow
Community WOD:
Teams of 2 – AMRAP 25
Partner A: Row, 500 m
Partner B: Kettlebell Walking Lunge, 100 ft + Kettlebell Hold, pick load
Partner B: Row, 500 m
Partner A: Kettlebell Walking Lunge, 100 ft + Kettlebell Hold, pick load
-- then –
Partner A+B: Run, 400 m
While one partner rows, the other completes the kettlebell walking lunge and holds the kettlebells (overhead, front rack, or farmers carry) for the duration the row.
Finisher:
Tabata Assault Bike/Hollow Hold
4x:20on/:10off
Partner A on Assault Bike for max calories (mountain climbers)
Partner B on Hollow Hold
4x:20on/:10off
Partner B on Assault Bike for max calories (mountain climbers)
Partner A on Hollow Hold
Friday, October 22
Coach Ben has the classes this weekend…normal schedule!
Sat: Rebuild 8:30a, Community WOD 9:30a
Sun: XT Strength 9a
Friday Group Fitness Programming:
Skill:
Pose Running Drills
Strength:
WOD:
6 rounds, each round for time, of:
10 Pull-ups (Rx+: Strict)
15 Toes-to-bars (V-Ups)
20 Push-ups (can go Floor Press here if you came Wednesday, did pushups, and want a sub)
25 Wall Balls, 20/14 lbs, 10 ft
Go every 5 mins.
You will keep these times for future comparisons, with your goal to be improved consistency across the 6 rounds and lower total times (the sum of your 6 round times).