WOD - Class Programming
Thursday, July 11
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2-4 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
Deadlift 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Athlete Instructions
70% 1RM or higher
Metcon
3-4 Rounds for quality:
12 L/12 R Single Arm Dumbbell Row @2111
Dual DB Hang Snatch, x 12-15
Flutter Kick, accumulate 1 min
Dumbbell Glute Bridge, 1x15-20 @21X1
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For time:
75 Russian Kettlebell Swing, pick load
Athlete Instructions
50-75 Russian Kettlebell Swings.
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Wednesday, July 10
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
Agility Drill:
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
(NTE 10:00)
Strength/Cardio
For quality:
Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Tabata Burpees
Today’s interval is 1 min of work followed by 1 min of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Metcon
AMRAP 30
Run, Row, or Bike
Cover as much distance as you can in 30 min.
Strength B (can be done instead of metcon)
Glute Ham Raises 3x10
Athlete Instructions
3 Sets of 5-10 reps.
For quality:
Plank Hold, Accumulate 2-5 mins
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes.
Tuesday, July 9
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2 minutes of rowing, biking or jogging
10 Good Mornings
1 x Burgener Warm Up with empty bar (45/35) (see video below)
-then-
2 Rounds, not for time, with an empty barbell, of:
5 deadlifts, starting from mid-shin
5 hang muscle cleans, starting from just above the knees
5 push presses
5 power clean and jerks, starting from mid-shin
(NTE 10:00)
Strength/Skill
Turkish Get-up 14-14-14
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
5-7 reps/arm
Rest 1-2 minutes between rounds
Double Unders: 4 x 1 min / 1 min
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1:00 of practice followed by 1:00 of rest)
Metcon
For time:
30 Power Clean & Jerks, 155/105 lbs
Athlete Instructions
For time, or not.
If 155/105 is too heavy, use 60% of 1RM clean & jerk.
Or:
Partner Version:
12 rounds for time of:
5 Power Clean & Jerks, 155/105 lbs
Athlete Instructions
Complete in teams of 2. Alternate rounds, 6 each.
For time, or not.
If 155/105 is too heavy, use 60% of 1RM clean & jerk.
Strength B (can be done instead of metcon)
Shoulder Press 12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3 Sets of 8-12 reps.
Russian Twists (w/ med ball or kb)
3 x 20-30
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, July 8 (Announcement!)
Gym Announcement
So we have a bittersweet announcement to share today.
The bummer part is we need to let everyone know that Coach Jacob will be leaving Pisgah Fitness after this week. The exciting part is that he’s doing so to focus fully on his growing fitness coaching business, which will now have its own space in Weaverville.
We’ve been fortunate to host some smart, talented, and passionate coaches over Pisgah’s 12+ years, and Jacob certainly checks all those boxes and more. He quickly fit into our community when he started with us over two years ago and he has done so much for us in terms of coaching classes, managing the space, programming workouts, and mostly just being a friendly and positive presence and resource in our space.
So, this is a natural step for Jacob and while we’re disappointed to be losing his expertise and talent, we’re thrilled he’ll get to have his own space and lead his own fitness community.
Congrats, Jacob, and THANK YOU for all that you’ve given to us! You’ll be missed, and we hope you’ll come back to visit us often.
Jacob will be coaching his normal class schedule this week. His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Monday Class Workout:
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral banded steps
10 m of walking lunges
10 air squats
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
8 Hollow Rocks or V-ups or GHD sit-ups
Strength/Skill
Muscle Up Strength and Skill Work
For quality:
30 Dips
+
If you are working on developing kipping pull-ups: practice kip swings, into kipping pull-ups
If you have kipping Pull-Ups: Spend time practicing: Low Bar Muscle-Ups/ Jumping Bar Muscle-Ups/ Bar Muscle Ups
Athlete Instructions
Mix in dip sets with practice/skill time. Use as little leg as possible on scaled dips and low bar/jumping bar muscle-ups
Metcon
For time:
25 Pull-ups
Walking Lunge, 100 m (6 floor lengths)
25 Knees-to-elbows (Hanging Knee Raise, or can sub V-Ups)
Walking Lunge, 100 m
25 Knees-to-elbows
Walking Lunge, 100 m
25 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B (can be done instead of metcon)
3 RFQ
15 Bent Over Rows @20X1
100m Walking Lunge
25 V-Ups
Accessory (Optional. Can be done in addition to work above.)
Each for time:
Row: 3x 300 m, or Bike 3x30 sec, or Run 3x 200m
Rest 2 mins between efforts.
Max efforts.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Saturday, July 6
“Perpetual optimism is a force multiplier.” - Gen. Colin Powell
Community WOD
AMRAP 15 - w/Partner, any split
Row, 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Renegade Row
5 min break
then:
AMRAP 10 - w/Partner, alternate movements
Post Run
15R/15L SA DB Snatch
10R/10L SA DB Push Press
Friday, July 5
“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky
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 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength
As many reps as possible in 10 mins of:
1 Strict Pull-up
1 Strict Dip
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.
Athlete Instructions
Move with purpose, but prioritize quality over speed.
Rest 10 minutes or less, then begin metcon.
Movement Demos
Metcon
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.
Strength B/ Accessory
Dumbbell Pull Over 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Dumbbell Overhead Tricep Extension 4x12
Athlete Instructions
4 sets of 8-12 reps.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Thursday, July 4
“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” – Christine Caine
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 Rounds, not for time of:
15 m of High Knees
10 Lateral Lunges (5 per side)
15 m of butt kicks
10 Squats (Squat Therapy style) (see video below)
10 Hip & Back extensions
10 Glute Bridges (empty/light barbell)
30 Seconds of Banded Marching
5 Broad Jumps
Strength
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Metcon
4 rounds for quality of:
10 Dumbbell Squats, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 10 m
12 L/12 R Dumbbell Bulgarian Split Squats, 50/35 lbs
Rest 2 mins
Strength B/ Accessory
Same as Metcon
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Wednesday, July 3
“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi
Warm-up
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
10 Hip & Back Extensions
1 x Burgener Warm Up with empty bar (45/35)
Strength
For quality:
20 Wall Walks
Athlete Instructions
10-20 reps, not for time. Slow & controlled.
Or:
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
Metcon
For time:
75 Power Snatches, 75/55 lbs
Athlete Instructions
Complete for time, (or not).
Strength B/ Accessory
For quality:
30 Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
GHD Hip Extensions 3x15
Athlete Instructions
3 sets of 12-15 reps
Slow and controlled movement, weighted if you want.
Cool Down
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, July 2
“Choose to be optimistic. It feels better.” – Dalai Lama
Warm-up
3-4 Rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 light kettlebell Russian swings
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Metcon
For time:
50/35 Air Bike Calories
-- Rest 3 mins --
40/30 Air Bike Calories
-- Rest 3 mins --
30/20 Air Bike Calories
-- Rest 3 mins --
20/15 Air Bike Calories
-- Rest 3 mins --
10/7 Air Bike Calories
Strength B/ Accessory
Single Leg Dumbbell Deadlift 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Cool Down
Hold 1-2 minutes.
Monday, July 1
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” – Mary Lou Retton
Warm-up
2-3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of banded steps forward and backward
10 Squats (Squat Therapy style) (see video below)
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5-7 Thrusters, empty barbell
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
60 seconds of rest
Strength
3 rounds for quality of:
Barbell Overhead Lunge, pick load, 15 m
15m=One floor length
Metcon
3 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs
15 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B/ Accessory
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Overhead Squat 3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.
Saturday, June 29
“And so with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had that familiar conviction that life was beginning over again with the summer.” -F. Scott Fitzgerald, The Great Gatsby
Community WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partner Version:
10 rounds for time of:
12 Power Cleans, 135/95 lbs
24 Push-ups
36 Air Squats
Complete in teams of 2. Any split.
Friday, June 28
“I wonder what it would be like to live in a world where it was always June.” - L. M. Montgomery
Warm-up
2-4 minutes of easy biking, jogging or rowing
–then–
3 rounds, not for time, of (NTE 10:00):
30 single-unders OR jumping jacks
8 Box step-ups, you choose the height
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
8 Push-presses (with a light/empty bar OR with a pair of light dumbbells)
Strength
3 RFQ
Z Press x12 (You can use a barbell, two dumbbells, or two kettlebells)
Metcon
5 rounds for quality of:
30 Sit-Ups
12 L/12 R Single Arm Dumbbell Hang Clean, pick load
20 Pull-ups (Bent Over Rows/Ring Rows)
6 High Box Jumps, pick height
Athlete Instructions
Pull-up- any style.
Movement Demos
Strength B
Same as metcon
Cool Down
1-2 minutes per side.
1-2 minutes per side.
Thursday, June 27
“Ah, summer – that long anticipated stretch of lazy, lingering days, free of responsibility and rife with possibility. It’s a time to hunt for insects, master handstands, practice swimming strokes, conquer trees, explore nooks and crannies, and make new friends.” – Darrell Hammond
Warm-up
3 Sets
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps
Strength
3 RFQ
A1) Wide Grip Bench Press: 31X0; 10-12reps;
A2) Pendlay Row: 30X1; 10-12reps;
B1) Strict Bar Dips: 2020; 10-12reps;
B2) Supinated Grip Body Row: 30X0; 12-14reps;
Metcon
AMRAP 15min:
20sec HS Hold (:30-:40 OH Hold)
10 Dual KB Clean and Push Press 44/26lbs
5 Strict Pull Ups
Strength B
Same movements and order as metcon, but no emphasis on speed and score. Work for 15:00.
Cool Down
Banded shoulder work
Wednesday, June 26
“Summertime is always the best of what might be.” – Charles Bowden
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10 m high knees
10 m butt kicks
20 seconds of lateral banded steps
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Skill
For quality:
Double Under Practice, 5 mins
Strength
Deadlift 1-1-1
Heavy singles. Allow lots of time to warm-up here! 3-4 warm-up sets of multiple reps (lower reps as weight increases) before hitting these.
Rest 2-4 minutes between working sets.
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m
Metcon
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Athlete Instructions:
Goal time / rounds: (consider scaling if this seems unrealistic)
20 seconds or less per effort
Other Equipment Conversions: Replace each 100m of running with 300m bike or 125m on the Concept 2 rower
Strength B
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m (one full length of gym)
Hollow Rock or Hold: Accumulate :45-:60
Cool Down
Hold 1-2 minutes.
Tuesday, June 25
"Freedom is not a state; it is an act. It is not some enchanted garden perched high on a distant plateau where we can finally sit down and rest. Freedom is the continuous action we all must take, and each generation must do its part to create an even more fair, more just society.”
Rep. John Lewis
Warm-up
3 minutes of easy biking, rowing, or jogging
–then–
3 rounds, 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 Ring Rows
10 seconds of Handstand Hold against the wall OR Pike Hold OR Plank Hold
6-8 Knee push-ups
10 V-ups OR Hollow Rocks
Strength
For quality:
L-Sit Hold, 2 mins
Athlete Instructions:
Accumulate 1-2 minutes. This can be done over 3-4 sets while supersetting with close grip bench.
Watch the video for variations and scaling options.
Bench Press (close grip) 4 x 8-12
Metcon
Every 2 minutes, complete:
7 Bike Cal
7 Burpees
For 12 rounds (24:00)
Athlete Instructions:
Push yourself on each effort and aim to complete each round in 1:00 or less, allowing you to have at least 1:00 of rest.
If it takes more than 1:00 to complete your rounds, reduce bike cals or burpees to allow for 1:00 or more rest. Go as long as you can at 7 and 7!
Strength B
Turkish Get-up 14-14-14
Use the heaviest weight you can for each set.
5-7 reps/arm
Cool Down
1-2 minutes
Hold 1-2 minutes.
Monday, June 24
“Never ever be afraid to make some noise and get in good trouble, necessary trouble.”
Rep. John Lewis
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
6-8 Hip & Back extensions
20 seconds of lateral banded steps
1 x Burgener warm up with empty bar (45/35)
Strength
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Target: 65% 1RM Hang Squat Snatch or higher
Every 1 min for 10 mins.
1 Squat Clean Thruster, pick load
Metcon
21-15-9 reps, for time of:
Kettlebell Swing, 70/53 lbs
Row Cal
Strength B
3 RFQ
20 Russian KB Swings
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Saturday, June 22
“Do not think that love in order to be genuine has to be extraordinary. What we need is to love without getting tired.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday'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!
Community WOD
For time:
150 Double Unders
125 Sit-ups
100 Box Step-ups, 24/20 in
75 Deadlifts, 115/75 lbs
50 Burpees
25 Strict Handstand Push-ups (DB Shoulder Press)
Athlete Instructions
Scaling
Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.
Partner version: AMRAP 30 (any split)
Friday, June 21
"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Friday'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 (NTE 10:00), of:
1 min of running, biking, or rowing
10 m high knees
10 m butt kicks
6 squats
5-7 Good Mornings
1 Turkish get-up, L arm- you choose the load
1 Turkish get-up, R arm- you choose the load
5 overhead squats, 3 seconds descent, and 3 seconds pause in the bottom position
Strength
Tabata Single Arm Dumbbell Power Snatch, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
For a total of 6 sets (3 sets per arm):
40 seconds of R-arm DB Power Snatches, 20 seconds of rest
40 seconds of L-arm DB Power Snatches, 20 seconds of rest.
Metcon
“Nancy”
5 RFT
400m Run
15 Overhead Squat 95/75
Strength B
No second strength today, it’s just “Nancy” for all of us!
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes per side.
Thursday, June 20
"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday'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
8:00 of:
:30 High Knees
10m Skater Band Walk
10 Goblet Squats
10 Scap Pull Up/Ring Row
Rebuild
Front Rack Drop Lunge: 30X0; 16-20reps
alternating legs
Supinated Strict Pull Up: 2011; 8-10reps;
Metcon
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Renegade Row 50/35lbs
*5 Cal Row between each set
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
*5 Cal Bike between each set
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Alternating SA DB Thruster 50/35lbs
*30 Double Unders between each set (same # of singles. No multiplier. Keep moving!).
Rebuild B
3 RFQ
Renegade Row x 8-12
Strict KTE/V-Up x 8-12
DB Thruster x 8-12
Cool Down
Banded Shoulder Work
Quad/Hurdle Stretch
Wednesday, June 19
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Wednesday'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
2-4 minutes of jogging, biking or rowing
–then–
2 Rounds, not for time of:
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
6 Good Morning
4 Broad Jumps
30-45 Seconds of foam rolling your back
Strength
Deadstop Deadlift 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals!: 70% 1RM or higher
More Likely:
50+% 1RM
Metcon
For quality:
4 rounds of:
20 Russian KB Swings
20 Push-ups
--then--
4 rounds of:
Prowler Push, 50m
Can go sled drag here as well
Plank Hold, 1 min
Yes, that’s 80 pushups. Scale as needed to get through the reps with quality. Set up a bar on the rig and do pushups on those, or to a box, or from knees.
Strength B
Same as metcon
Cool Down
Hold 1-2 minutes per side.