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Friday WOD 9/13/24

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

Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)

EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)

EMOM 10
– 10 cal Row
– 4 Wall Walks (scale as needed)
*Rest 4 minutes between each EMOM

Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)

EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)

EMOM 10
– 10 cal Row
– 4 Wall Walks (scale as needed)
*Rest 4 minutes between each EMOM

Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)

EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)

EMOM 10
– 10 cal Row
– 4 Wall Walks (scale as needed)
*Rest 4 minutes between each EMOM

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Thursday WOD 09/12/24

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

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks  (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks  (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks  (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest

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9/11/24 TRIBUTE WOD

Wednesday Schedule: 6am/8am/9am/530pm WOD – OPEN GYM 9am/530pm – BOOTCAMP 7am

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

TO BE ANNOUNCED ON SITE

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Tuesday WOD 9/10/24

Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am/530pm

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

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Monday WOD 9/9/24

Screenshot

Monday Schedule: 6am/8am/9am/530pm WOD – BOOTCAMP 7am – SPIN 530pm – OPEN GYM 9am/530pm

WE WILL HAVE A GRIT IRON GAMES MEETING AT 630pm ALL ARE ENCOURAGED TO ATTEND.

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

TO BE ANNOUNCED ON SITE

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Friday WOD 9/6/24

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

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Comments Disabled| |