WOD - Class Programming
Monday, July 24
“To know, is to know that you know nothing. That is the meaning of true knowledge.”
- Socrates
Strength
Back Squat
55% / 4
65% / 4
75% / 5 x 4
Metcon
2 rounds
AMRAP 2:00
SA DB Devil press
Rest 1:00
AMRAP 2:00
SA DB OH lunge
Rest 1:00
SA DB thruster
Rest 1:00
XT
Jerk
50% / 3
60% / 3
70% / 6 x 3
Saturday, July 22
“Opinion is the medium between knowledge and ignorance.” - Plato
Rebuild
4 rounds
Triceps 8
GHDSU 8
3 rounds
Lat pulldown 12
Calf raises 12
3 rounds
Lateral raise 12
GHD Back ext. 8
2 rounds
Curls 20
Shrugs 20
Community WOD
AMRAP 30
Run 400m
10 Deadlifts
60 Double unders
20 Pull-ups
*everything split
Friday, July 21
“Real knowledge is to know the extent of one's ignorance.” - Confucius
Strength
Bench Press
50% / 6
60% / 6
70% / 4 x 6
Metcon
5 rounds
1:00 each
D ball cleans
Push-ups
Bike
Rest
XT
Clean
50% / 3
60% / 3
70% / 4 x 3
30 dips
Thursday, July 20
“When in doubt, don't.” - Benjamin Franklin
Rebuild
Landmine:
3 sets of 8 each
Deadlift
Highpull
Step back press
Metcon
3 rounds for time:
Medball Run 400m
30 Box jumps
30 wall balls
Rebuild
4 rounds
Lateral sled 50/50’
Cyclist squats
8-10
D ball carry 100’
Wednesday, July 19
“Nothing great in the world has ever been accomplished without passion.”
- Georg Wilhelm Friedrich Hegel
Strength
Back Squat
50% / 6
60% / 6
70% / 4 x 6
Metcon
For time:
100 double unders
50 sit-ups
100’ handstand walk
50 sit-ups
100 double unders
*sub 10 wall walks for HSW
XT
Jerk
50% / 3
60% / 3
70% / 4 x 3
Hanging leg raise & Back ext.
2 sets of 20-30 each
Tuesday, July 18
“Life consists not in holding good cards but in playing those you hold well.” - Josh Billings
Rebuild
3 sets of 8-10
Tempo 31x1
DB SL crossbody RDL
½ kneeling DB press
DB front rack Front elevated split squat
Metcon
10 rounds for max reps:
:30 Burpees
:30 Rest
:30 Cal Row
:30 Rest
Rebuild
3-4 rounds
Reverse sled with handles 100’
Dead bugs 10 each
SA farmer carry 100’ each
Monday, July 17
“We are never so defenseless against suffering as when we love.” - Sigmund Freud
Gym Happenings
Hey Ya’ll, Jacob here, someone stole my phone so if you need me just email Jacob@pisgahfitness.com, very sorry if I’ve missed your messages!
Strength
Bench Press
50% / 6
60% / 6
70% / 4 x 6
Metcon
AMRAP 15
15 cal bike
10 pull-ups
5 snatches 95/135
XT
Snatch
50% / 3
60% / 3
70% / 4 x 3
30 Pull-ups
Saturday, July 15
“The celebrity is a person who is known for his well-knownness.” - Daniel J. Boorstin
Rebuild
Landmine:
3 sets of 8 each
Deadlift
High Pull
Split squat
Step back press
Split switches
Community WOD
AMRAP 5:00
1 Rope Climb
5 burpees
Rest 5:00
AMRAP 5:00
KB, 1 rep each:
Clean
Press
Squat
Rest 5:00
AMRAP 5:00
Row for meters
Rest 5:00
Friday, July 14
“Education is a progressive discovery of our own ignorance.” - Will Durant
Strength
Back squat 55% / 3 reps EMOM for 10:00
Metcon
5 rounds for time:
50 double unders
9 deadlifts
7 hang cleans
5 push jerks
75/115
XT
C&J 55% / 3 reps x 10 sets
Accumulate 30 strict dips
Thursday, July 13
“Art, in itself, is an attempt to bring order out of chaos.” - Stephen Sondheim
Rebuild
3 sets of 8-10 Tempo 31x1
SA Landmine press
DB Front foot elevated split squat
SA DB Rows
Metcon
Accumulate 1000’ of farmer carry sled drag AHAP In increments of 50’
Rebuild
Accumulate 1000’ of farmer carry sled drag AHAP In increments of 50’
Wednesday, July 12
“You are remembered for the rules you break.” - Douglas MacArthur
Strength
Bench 55% / 3 reps EMOM for 10:00
Metcon
5 rounds for max reps
1:00 each
Bike
Burpees
DB snatch 35/50
Rest
XT
Snatch 55% / 3 reps x 10 sets
Back extensions x 2 sets to failure
Tuesday, July 11
“Adventure is worthwhile.” - Aesop
Rebuild
3-4 rounds tempo 31x1
KB windmill 6/6
Reverse sled drag 100’
SL glute bridge 8/8
Metcon
Amrap 15:
Run 200m
20 Med Ball step-ups 20/24” 14/20lb
Run 200m
20 Med Ball ground to overhead 14/20
Rebuild
3-4 rounds
Med Ball step-up 20
Med Ball overhead carry 100m
Med Ball front rack carry 100m
Monday, June 10
“People only see what they are prepared to see.” - Ralph Waldo Emerson
Gym Happenings
New Cycle Alert! We Will be starting a Bench Press and Back Squat cycle this Week! The cycle will be 12 weeks with 2 month long waves and a mini peak in the final weeks! Today we are establishing a base line, then doing a mini-deload the rest of the week. If you miss testing day today, feel free to just test on Wednesday or Friday this week. Also, if you have movement limitations and these exercises don’t feel great on your body, feel free to discuss other movement options with your coach (deadlift, good morning, strict press… etc). Lets go!
Strength
Bench - Heavy single
Back Squat - Heavy single
* Suggested Build-Up:
50% / 5
60% / 4
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
For time:
50 pull-ups
50 toes to bar
XT
Accumulate:
30 strict pull-ups
30 straight leg raises
Saturday, July 8
“I don't go by the rule book... I lead from the heart, not the head.” - Princess Diana
Rebuild
3 sets
KB SL DL 5/5
KB windmill 5 each
3 sets
KB turkish sit-ups 5 reps
KB front rack reverse lunges 10 reps each (light)
3 sets
KB torso row 10 reps each
KB hip to halo 5 each
Community WOD
For time:
300 double unders
*while someone hangs on pull-up bar
2000m row
*while someone holds a plank
100 cal bike
*while someone holds the bottom of a squat
*30 min time cap
Friday, July 7
“Natural beauty takes at least two hours in front of a mirror.” - Pamela Anderson
Strength
Back squat - EMOM
50% / 2
60% / 2
70% / 8 x 2
Metcon
Amrap 12
5 Left arm KB push jerks
10 left arm KB
Front squats
100’ left arm KB farmer carry
5 right arm KB push jerks
10 right arm KB front squats
100’ right arm KB farmer carry
XT
Jerk - EMOM
50% / 2
60% / 2
70% / 8 x 2
*30 ring dips
Thursday, July 6
“I choose a block of marble and chop off whatever I don't need.” - Auguste Rodin
Rebuild
3 x 8-12
Tempo 31x1
SA DB bench
SA DB row
Bulgarian split squat
Metcon
4 rounds for time:
10 Devil presses 35/50
20 walking lunges
30 sit-ups
Rebuild
4 rounds Tempo 31x1
Jefferson curls 2-4
Curtsy lunges 6-10 each
v-ups 8-12
Wednesday, July 5
“If it were not for hopes, the heart would break.” - Thomas Fuller
Strength
Deadlift - EMOM
50% / 2
60% / 2
70% / 8 x 2
Metcon
AMRAP 20:00
Run
Or
Bike
Or
Row
*pick one, two or all three for max meters or calories.
XT
Clean - EMOM
50% / 2
60% / 2
70% / 8 x 2
*do clean first during class and Clean deadlift second.
*30 pull-ups
Tuesday, July 4
“May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right.” - Peter Marshall
Community WOD
“Whitten”
5 rounds for time:
22 KBS
22 box jumps
400m run
22 burpees
22 wall balls
Monday, July 3
“The best way to cheer yourself up is to try to cheer somebody else up.” - Mark Twain
Strength
OHS - EMOM
50% / 2
60% / 2
70% / 8 x 2
Metcon
Amrap 15:
5 pull/ups
10 push-ups
15 air squats
20 double unders
XT
Snatch
OHS - EMOM
50% / 2
60% / 2
70% / 8 x 2
*do snatch first during class, then OHS second.
*Hanging leg raise & Back Ext. 2 sets, each to failure
Saturday, July 1
“Cure for an obsession: get another one.” - Mason Cooley
Gym Happenings
Tuesday July 4th we will be hosting a community workout at 10am! This will be the only class that day, and like all community workouts it’ll be free for everyone so bring your friends and family!
Rebuild
4 rounds
Reverse sled drag
100’
Landmine press 8/8
4 rounds 8 each
GHD hip ext.
Landmine row
3 rounds 12 each
DB twist curl
DB crush tri ext.
3 rounds 12 each
DB ext. Rot.
lateral raise
Tall kneeling pallof press
Community WOD
AMRAP 25:00
200m SA farmer carry
*while buddy does AMRAP push-ups
400m run
*while buddy does
AMRAP KB SDLHP