3 2 1 GO at 830AM.
WE WILL BE CLOSED FOR GRIT IRON GAMES
PLEASE COME OUT AND SUPPORT OUR ATHLETES
WE WILL BE AT THE SOUTHPORT JET PORT STARTING AT 830am
Friday WOD 10/20/23
Dont
Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Dont forget our Grit Iron Games this Saturday at the Jet Port in Southport. Start time 830am!
Athletes be there by 730am! Supporters please come out when you can and cheer us on.
The gym will be closed for this Event!
STRENGTH
3×1
1 Rep is =
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is =
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees
STRENGTH
3×1
1 Rep is =
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is =
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees
STRENGTH
3×1
1 Rep is =
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is =
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees
Thursday WOD 10/19/23
Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
3×5 Snatch Balance – Light to Moderate Weight
WOD
6 Rounds: For Time
3 Wall Walks (go as far up the wall as you can when scaling)
5 BMU (scale to progressions or 10 dips/15 Jumping Pull Ups)
10 Power Snatch (75/55)
6 Rounds: For Time
3 Wall Walks (go as far up the wall as you can when scaling)
5 BMU (scale to progressions or 10 dips/15 Jumping Pull Ups)
10 Power Snatch (75/55)
STRENGTH
3×5 Snatch Balance – Light to Moderate Weight
WOD
6 Rounds: For Time
3 Wall Walks (go as far up the wall as you can when scaling)
5 BMU (scale to progressions or 10 dips/15 Jumping Pull Ups)
10 Power Snatch (75/55)
6 Rounds: For Time
3 Wall Walks (go as far up the wall as you can when scaling)
5 BMU (scale to progressions or 10 dips/15 Jumping Pull Ups)
10 Power Snatch (75/55)
STRENGTH
3×5 Snatch Balance – Light to Moderate Weight
WOD
6 Rounds: For Time
3 Wall Walks (go as far up the wall as you can when scaling)
5 BMU (scale to progressions or 10 dips/15 Jumping Pull Ups)
10 Power Snatch (75/55)
6 Rounds: For Time
3 Wall Walks (go as far up the wall as you can when scaling)
5 BMU (scale to progressions or 10 dips/15 Jumping Pull Ups)
10 Power Snatch (75/55)
Wednesday WOD 10/18/23
Wednesday Schedule: 6am/8am/9am/530pm WOD
STRENGTH
Superset all 3 movements together:
8 Barbell Bench Press
10 DB Bent Over Rows
10 Banded Straight Arm Lat Pull-Downs
Rest 2min. Repeat For 3 Total Working Sets.
WOD
6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20)
Immediately into;
5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20)
Immediately into;
4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20)
STRENGTH
Superset all 3 movements together:
8 Barbell Bench Press
10 DB Bent Over Rows
10 Banded Straight Arm Lat Pull-Downs
Rest 2min. Repeat For 3 Total Working Sets.
WOD
6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20)
Immediately into;
5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20)
Immediately into;
4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20)
STRENGTH
Superset all 3 movements together:
8 Barbell Bench Press
10 DB Bent Over Rows
10 Banded Straight Arm Lat Pull-Downs
Rest 2min. Repeat For 3 Total Working Sets.
WOD
6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20)
Immediately into;
5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20)
Immediately into;
4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20)
Tuesday WOD 10/17/23
Tuesday Schedule: 6am/8am/530pm – Open Gym 9am/530pm
NEW SQUAT SERIES FOR THE NEXT 6 WEEKS EVERY MONDAY AFTER TODAY!
Here’s the details:
1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn’t matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep.
2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it’s only 1 set for the day. The weight you choose will most likely be between 40-60% of your 1 Rep max. The first time you ever try it, it is always tough on what to pick for your weight, but I always suggest going on the heavier side of your guess than the lighter side. Most people’s first day is usually too easy. This needs to have you literally shaking after 13-14 reps. And you should feel like you’re going to fail at reps 17-20.
3.) Every Monday, you will add 5-10lbs. to whatever you did the previous week. Even if it was the hardest thing you’ve ever done. You MUST add EVERY WEEK. If you failed the previous week, then you know you can opt to try again or add weight anyway if you were just having an off day.
STRENGTH
Back Squat
20 Rep Squat Program Week 1:
20 Rep Squat Program Week 1:
WOD
For Time
10 Pull-Ups
20 Cal Row
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
10 Pull-Ups
20 Cal Row
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
STRENGTH
Back Squat
20 Rep Squat Program Week 1:
20 Rep Squat Program Week 1:
WOD
For Time
10 Pull-Ups
20 Cal Row
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
10 Pull-Ups
20 Cal Row
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
STRENGTH
Back Squat
20 Rep Squat Program Week 1:
20 Rep Squat Program Week 1:
WOD
For Time
10 Pull-Ups
20 Cal Row
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
10 Pull-Ups
20 Cal Row
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20 Cal Row
10 Pull-Ups