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MONDAY WOD 10/16/23

Monday Schedule: 6am/8am/9am/530pm WOD

AT 530 The Coaches will be holding a Grit Iron Games Briefing of the Workouts for Saturday. Please be present at 530 for briefing if at all possible if you are participating in the Grit Iron Games. Dress in your workout clothes! THANK YOU!!! Coach KJ

Note: I will still coach a 530 class if we have athletes not participating in the Grit Iron Games that want to workout during that hour.

Teams of 3: 1 person working at a time to complete 180 Calorie Row.
3 Rounds of Each of – (1 person working at a time)
30′ Overhead Plate Carry
10 Plate Ground to Overhead
30′ Front Raise Plate Carry
10 Plate Ground to High-pull
Bear Crawl 

Teams of 3: 1 person working at a time to complete 180 Calorie Row.
3 Rounds of Each of – (1 person working at a time)
30′ Overhead Plate Carry
10 Plate Ground to Overhead
30′ Front Raise Plate Carry
10 Plate Ground to High-pull
Bear Crawl 

Teams of 3: 1 person working at a time to complete 180 Calorie Row.
3 Rounds of Each of – (1 person working at a time)
30′ Overhead Plate Carry
10 Plate Ground to Overhead
30′ Front Raise Plate Carry
10 Plate Ground to High-pull
Bear Crawl 

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Saturday WOD 10/14/23

Saturday Schedule: 830am – SPIN 7am

GRIT IRON GAMES FLASHBACKS!!!

For Time (with a Partner)
3 Mile Run – Total
While Partner A Runs, Partner B completes:
AMRAP of:
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lbs.)
Alt between 15 Push-Ups and 1 Rope Climb each round.

Partners switch as necessary to finish as fast as possible! When the 3 Mile Run is complete the
workout is done.

For Time (with a Partner)
3 Mile Run – Total
While Partner A Runs, Partner B completes:
AMRAP of:
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lbs.)
15 Push-Ups or 1 Rope Climb (alternate each round)Partners switch as necessary to finish as fast as possible! When the 3 Mile Run is complete the
workout is done.

For Time (with a Partner)
3 Mile Run – Total
While Partner A Runs, Partner B completes:
AMRAP of:
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lbs.)
15 Push-UpsPartners switch as necessary to finish as fast as possible! When the 3 Mile Run is complete the
workout is done.

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Friday WOD 10/13/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 9am/430pm

Every 2:30 x 10 Rounds:
250m Row
8 Toes-To-Bar
* Power Snatches (climbing)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatch
WOD
FOR TIME:
75 Push Jerks (115/75)

Every 2:30 x 10 Rounds:
250m Row
8 Toes-To-Bar
* Power Snatches (climbing)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatch
WOD
FOR TIME:
75 Push Jerks (115/75)

Every 2:30 x 10 Rounds:
250m Row
8 Toes-To-Bar
* Power Snatches (climbing)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatch
WOD
FOR TIME:
75 Push Jerks (115/75)

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Thursday WOD 10/12/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
WOD
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
90 sec Rest Between Rounds

STRENGTH
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
WOD
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
90 sec Rest Between Rounds

STRENGTH
4 Sets: Back Squats
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
WOD
5 Rounds:
90 sec. AMRAP:
10 Front Rack Lunges (135/95lbs.)
10 Lateral Burpees Over The Bar
90 sec Rest Between Rounds

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Wednesday WOD 10/11/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

WOD
(From 0-10min.)
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
Rest 3min. Before Starting Part B Below:

(From 13-23min.)
Metcon (AMRAP – Reps)
10min. to try and get in a mile run
1 Mile Run
Rest 3min.

(From 26-36min.)
Metcon (Time)
10 min. to finish…
50 DB Bench Press (50/25s)
50 Pull-Ups
*You may break this part up however you like!

WOD
(From 0-10min.)
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
Rest 3min. Before Starting Part B Below:

(From 13-23min.)
Metcon (AMRAP – Reps)
10min. to try and get in a mile run
1 Mile Run
Rest 3min.

(From 26-36min.)
Metcon (Time)
10 min. to finish…
50 DB Bench Press (50/25s)
50 Pull-Ups
*You may break this part up however you like!

WOD
(From 0-10min.)
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
Rest 3min. Before Starting Part B Below:

(From 13-23min.)
Metcon (AMRAP – Reps)
10min. to try and get in a mile run
1 Mile Run
Rest 3min.

(From 26-36min.)
Metcon (Time)
10 min. to finish…
50 DB Bench Press (50/25s)
50 Pull-Ups
*You may break this part up however you like!

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