WOD - Class Programming

Ben Williamson Ben Williamson

Tuesday, June 18

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Tuesday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

3 Rounds, not for time, of:

1 minute of easy biking, jogging or rowing

50 jumping jacks OR single-unders

10 Hollow rocks OR V-ups OR GHD sit-ups

Rebuild

3 Sets each of:

A1) Segmented Clean Deadlift: 3131

6-8reps;

A2) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee; 

*Perform repetitions on each knee for every set. Total 8-10 reps per set.

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; 

B2) Single Arm Dumbbell Push Press*: 30X1; 8-10/arm;

*Explosive tempo on the way UP - slow controlled lowering

Metcon

Complete as many rounds as possible in 15 mins of:

Bike, 600 m

60 Jump Ropes (any style)

30 Sit-ups

20 Push Press, 75/55 lbs

Rebuild B

3 RFQ

Weighted Sit-Ups x 25

Barbell Push Press x 20

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Cobra Stretch - abs

1-2 minutes

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Ben Williamson Ben Williamson

Monday, June 17

Warm-up

Round 1 (for quality)

:45 on/:15 off

Pushup

Lunge

Ring Row

Med Ball Slams

Rest 1 min

Round 2

:45 on/:15 off

Med Ball Thruster

Cossack Squat

Ring Row

Squat Jumps

Strength

3 rounds for quality of:

1 Farmer Carry x 200m (stoplight and back), pick load

Increase distance and/or weight as needed if the load is too light.

Bench Press x 5 (~75% 1RM)

Metcon

3 rounds for time of:

20 Goblet Lunges (53/35)

2 Rope Climbs, 15 ft (6 Rope Lowers)

Strength B

3 RFQ

20 Goblet Lunges

Bent Over Rows x 10/each arm

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Straddle Stretch

Hold 1-2 minutes.

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Ben Williamson Ben Williamson

Saturday, June 15

Community WOD 

9 rounds for time of:

5 Burpees

5 SA Devil Press (Alternating)

Run, 200 m (stoplight or post run)

10 Box Jumps or Step-Ups

20 Russian KB Swings


Athlete Instructions

For time, or not.

35:00 cap

Partner version:

For time, or not.

Athletes alternate movements. For example, Athlete A burpees, then B does Devil Press, back to A for the run, and so on.

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Ben Williamson Ben Williamson

Friday, June 14

Warm-up

2 minutes of jogging, biking

–then–

8:00, of:

30 Seconds of Banded Steps forward and backward

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,

6 Steps Walking Lunge with barbell overhead in Press width grip (if possible)

5 Front Squats, empty barbell (3 seconds up, 3 seconds down)

Strength A

Front Squat 5-5-5-5-5

Use the heaviest weight for each set to allow for proper form.

Rest as needed between sets.

Metcon

3 rounds for time of:

40 Double Unders

40 Dumbbell Snatches (Alternating), 50/35 lbs

So many DB snatches. Watch your form and weight. Protect your low back with proper setup each rep. Reduce reps and/or weight if needed!

Strength B

Snatch Pulls

5-5-5-5

3-4 Sets of 2-5 reps.

Use 80-110% of 1RM snatch.

Line Jumps

3-4 rounds of :30-:40

Odd rounds: front/back

Even rounds: side/side

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Foam Roller, Back, lats, etc

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Ben Williamson Ben Williamson

Thursday, June 13

Warm-up

Scarecrow + Scorpion

PVC Shoulder Work

6:00 of, for quality;

5 V-Ups

20 Shoulder Taps

5 Tempo Squat Jumps

10 Glute Bridges

Rebuild A

Tall Kneeling Filly Press: 2111; 8-10/arm;

Close Grip Parallette Tricep Push Up: 3011;

8-10reps

Incline Bench Dumbbell Bicep Curl: 40X1;

8-10reps

(can go seated or standing as well, if incline bench is taken)

Metcon 

Complete as many rounds as possible in 18 mins of:
24 Dumbbell Sit-ups, 20/10 lbs

Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m 

Rebuild B

3 RFQ

20 Dumbbell Sit-ups @ 2111

Single Arm Kettlebell Overhead Carry, 100m

20 Banded Face Pulls

Cool Down

Banded shoulder work

Pigeon Stretch 1-2 min/each

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Ben Williamson Ben Williamson

Wednesday, June 12

Warm-up

15/12 cals Air bike (or same calories on the rower or 200m run)

5 Inchworm

5 RDL

5 Good mornings

4 Deadlifts, starting from mid-shin (empty/light barbell)

4 Hang power cleans, starting from just above the knees (empty/light barbell)

4 Front squats (empty/light barbell)

4 Shoulder presses (empty/light barbell)

4 Clean & jerks, starting from mid-shin (empty/light barbell)

Strength A

20 min to find a heavy single rep Clean & Jerk

If you’re feeling great, go for a new 1RM. If you’re less experienced, use the time to stay lighter and work on technique.

Movement Demos

Metcon 

For time:

15 Clean & Jerks, 115/75 lbs

30/20 Bike Calories

15 Clean & Jerks, 115/75 lbs

This one is short! Big classes may need to use two heats. 

Strength B

Clean Pulls

5-5-5-5

Athlete Instructions

3-4 Sets of 2-5 reps. 

Use 80-110% of 1RM clean.

Max Effort Broad Jumps

5-4-3-3

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Straddle Stretch

Hold 1-2 minutes.

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Ben Williamson Ben Williamson

Tuesday, June 11

Warm-up

2 minutes of easy 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

10 Squats (Squat Therapy style))

10 steps of walking lunges

Rebuild A

3 RFQ

Back Rack Split Squat: 2110; 8-10/leg;

Pronated Strict Pull Up: 2011; 8-10reps;

  • Scaled: Use band or jump to chin over bar starting position. Resist 3+ seconds on descent (3011).

Strict Knee to Elbow (Hanging Knee Raises/ V-Ups) 8-10 reps: 2011

Metcon 

For time: 

Walking Lunge, 100 m

Run, 1.5 mi

Walking Lunge, 100 m

  • 100m = 6 lengths of gym floor (3 down/back)

  • Scale the run and/or lunge distances as needed to keep times 25 min and under.

  • We don’t have a specific 1.5 mile course mapped out, so use our 1-mile (Left on Riverside, to the roundabout crosswalk and back) and 800m (end of Second Gear building and back) routes.

Rebuild B

3 RFQ

Cyclist Front Squat: 31X0; 8-10 reps; rest

Chainsaw Row: 20X2; 8-10/arm; rest

Plank to Pushup: Take :60-:90 to log quality reps. Count doesn’t matter. Hold plank if/when pushups fail or lose structure.

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Calves & Foam Rolling

Pec stretch, laying on side.

1-2 minutes per side.

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Ben Williamson Ben Williamson

Monday, June 10

Warm-up

AMRAP 9’, easy pace

45 seconds of rowing, jogging or biking (increase pace each round)

8 KB russian swings, light load

6 KB bent over rows, L-arm (light load)

6 KB bent over rows, R-arm (light load)

4 burpees (comfortable pace)

Strength A

3RFQ 

Landmine Twist 3x12

Side Plank, L 1 mins/R 1 mins

1-2 Rope Climb(s) or Clamp Skill Work

Metcon 

Each for time:

Row: 3x 1000 m

These are max/near max efforts! Rest as needed between efforts. Record each effort on the whiteboard.

Strength B/Accessory

Overhead Squat 3x8-12 (~70% 1RM, ~3 RIR)

GHD Hip Extension 3x8-12

SL KB Deadlift 3x8-12/leg

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Glute Stretch

Hold 1-2 minutes per side.

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Ben Williamson Ben Williamson

Friday, June 7

Everyone

Find a 10 rep (TECHNICAL) Max of: 

DB Hang or KB Snatch 

DB or KB Jerk 

DB Hang or KB Clean


Prep: 

Light Weight 5 Reps 

Medium Weight 5 Reps 

Heavy Weight 5 Reps 


10TRM Attempt Wight Heavy Weight 


-Then-


For Time: 

Big Post Run


Prep: 

Post Run 60% 

Post Run 80% 

Post Run 100% 


*Coach will be standing next to the big pole at the top of the hill, Athletes will be at the base of the hill, next to the gym mailbox standing on the road. Using a stopwatch the Coach will time each athlete one at a time. The athlete will place their hand against the mailbox pole, on their own accord they will sprint to the top of the hill, timer will stop when the athlete touches the big pole at the top of the hill. The coach will start the timer when the athletes hand leave the mailbox pole.


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Ben Williamson Ben Williamson

Saturday, June 1

Community WOD 

AMRAP 25: 

10 Rope Climbs 

30 Box Jumps 24/30” 

Run 800m *Together 

*Split everything except the run. 

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Ben Williamson Ben Williamson

Friday, May 31

Everyone

Use 10TRM For All Sections

5 rounds 

0:00 - 5 Snatch Left 

0:30 - 5 Snatch Right 

Rest 2:00 

5 rounds 

0:00 - 5 Jerks Left 

0:30 - 5 Jerks right 

Rest 2:00 

5 Rounds 

0:00 - 5 Cleans Left 

0:30 - 5 Cleans Right 

*DB Snatch and Clean are done from the hang position.

Then 

Big Post Run

1 x 50% Effort 

1 x 60% Effort 

1 x 70% Effort 

4-6 x 80% Effort 


*Walk back down, rest until completely recovered, this is for speed and power, NOT conditioning.


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Ben Williamson Ben Williamson

Wednesday, May 29

XT 

OHS 5 x 3-6 reps 50-80% of 3RM - OT2M

Push Press 5 x 3-6 reps 50-80% of 3RM - OT2M

Clean Deadlifts 5 x 3-6 reps 50-80% of 3RM - OT2M

Strict or Banded or Weighted Pull-Ups 1-6 reps OT2M


*Suggested Build-up 

50% / 3-6 

60% / 3-6

70% / 3-6 

75% / 3-6 

80% / 3-6 


OR 


Metcon 

5 Rounds OT2M 

0:00 - Run 200m 

2:00 - Row 200/250m 

4:00 - Bike 12/15 Cals 

6:00 - Rest 


*Work should take less than 1 minute per movement, scale distance or calories to stay with within that time frame.


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Ben Williamson Ben Williamson

Monday, May 27

Memorial Day

“Murph” 

For Time: 

Run 1 Mile 

100 Pull-ups 

200 Push-ups 

300 Air Squats 

Run 1 Mile 

*Solo or with a buddy! 

*Partition reps as you wish, but runs stay the same.

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