(910) 612-2203

MONDAY WOD 10/23/23

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

SPIN 530pm

STRENGTH
20 Rep Squat Program Week 2: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

WOD 
For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 6 Alternating DB Snatches (50/35lb.)
*Start with Snatches

STRENGTH
20 Rep Squat Program Week 2: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

WOD 
For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 6 Alternating DB Snatches (50/35lb.)
*Start with Snatches

STRENGTH
20 Rep Squat Program Week 2: Hit 2-3 Rep Max in the beginning to help with the load
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

WOD 
For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 6 Alternating DB Snatches (50/35lb.)
*Start with Snatches

Comments Disabled| |

GRIT IRON GAMES

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

Comments Disabled| |

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)
WOD
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)
WOD
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)
WOD
Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Rowing Calories
Toes-To-Bar
Burpees

Comments Disabled| |

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)

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)

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)

Comments Disabled| |

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)

Comments Disabled| |