(910) 612-2203

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:

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

STRENGTH

Back Squat
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

STRENGTH

Back Squat
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

Comments Disabled| |

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 

Comments Disabled| |

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.

Comments Disabled| |

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)

Comments Disabled| |

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

Comments Disabled| |