(910) 612-2203

Monday WOD 10/19/26

Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym

WE NEED ANOTHER PAIR FOR THE GRIT IRON GAMES – WHO IS GOING TO STEP UP?

Strength — Front Squat

5 × 5 @ RPE 7–7.5

Rest 2:00–2:30 between sets

Progress from Week 1’s 4×6.

METCON — “The Climb”

12-minute ascending ladder

2-4-6-8-10… reps of:

  • Double DB ground-to-shoulder

  • Lateral line hops (each hop = 1 rep)

After every round: 40-ft bear crawl.

Score: Total reps completed.

Intent: Moderate-to-hard, RPE 7–8. The ladder grows while the crawl remains constant. Use DB’s that can be lifted smoothly without excessive fatigue.

Strength — Front Squat

5 × 5 @ RPE 7–7.5

Rest 2:00–2:30 between sets

Progress from Week 1’s 4×6.

METCON — “The Climb”

12-minute ascending ladder

2-4-6-8-10… reps of:

  • Double DB ground-to-shoulder

  • Lateral line hops (each hop = 1 rep)

After every round: 40-ft bear crawl.

Score: Total reps completed.

Intent: Moderate-to-hard, RPE 7–8. The ladder grows while the crawl remains constant. Use DB’s that can be lifted smoothly without excessive fatigue.

Strength — Front Squat

5 × 5 @ RPE 7–7.5

Rest 2:00–2:30 between sets

Progress from Week 1’s 4×6.

METCON — “The Climb”

12-minute ascending ladder

2-4-6-8-10… reps of:

  • Double DB ground-to-shoulder

  • Lateral line hops (each hop = 1 rep)

After every round: 40-ft bear crawl.

Score: Total reps completed.

Intent: Moderate-to-hard, RPE 7–8. The ladder grows while the crawl remains constant. Use DB’s that can be lifted smoothly without excessive fatigue.

Comments Disabled| |

Friday WOD 10/16/26

Event 4 for Grit Iron Pairs

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Strength A — Barbell Good Mornings.

4 × 8 @ RPE 7

Tempo:
3 seconds down / normal return

I want hamstrings doing the work; don’t try to chase numbers on the barbell.

Strength B — Push Press

5 × 3 @ RPE 6–7

Technique emphasis:
Dip → drive 

METCON — “Loaded”

4 Rounds For Time

  • 10 plate ground-to-overhead (25/45)
  • 100m Farmer Carry
  • 10 hand-release push-ups
  • 6 shuttle run (down and back = 1)

Rest :45 after each round.

Time cap: 16 minutes

The mandatory rest keeps quality high.

Strength A — Barbell Good Mornings.

4 × 8 @ RPE 7

Tempo:
3 seconds down / normal return

I want hamstrings doing the work; don’t try to chase numbers on the barbell.

Strength B — Push Press

5 × 3 @ RPE 6–7

Technique emphasis:
Dip → drive 

METCON — “Loaded”

4 Rounds For Time

  • 10 plate ground-to-overhead (25/45)
  • 100m Farmer Carry
  • 10 hand-release push-ups
  • 6 shuttle run (down and back = 1)

Rest :45 after each round.

Time cap: 16 minutes

The mandatory rest keeps quality high.

Strength A — Barbell Good Mornings.

4 × 8 @ RPE 7

Tempo:
3 seconds down / normal return

I want hamstrings doing the work; don’t try to chase numbers on the barbell.

Strength B — Push Press

5 × 3 @ RPE 6–7

Technique emphasis:
Dip → drive 

METCON — “Loaded”

4 Rounds For Time

  • 10 plate ground-to-overhead (25/45)
  • 100m Farmer Carry
  • 10 hand-release push-ups
  • 6 shuttle run (down and back = 1)

Rest :45 after each round.

Time cap: 16 minutes

The mandatory rest keeps quality high.

Comments Disabled| |

Thursday WOD 10/15/26

Event 3 for Grit Iron Pairs.

Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp

Movement Circuit

3 quality rounds

  • 6 Turkish get-ups/side
  • 8 Cossack squats/side
  • 10 single-leg glute bridges/side
  • 20-ft bear crawl forward + backward
  • :20 Copenhagen plank/side

I’d keep TGU loads light/moderate.very light.

Aerobic Flow — “Move Well”

24 minutes continuous

  • 200m easy run
  • 40-ft med ball bear-hug carry
  • 10 ball slams
  • 20-ft lateral shuffle each direction
  • 40 single unders
  • 8 ring rows

Repeat continuously.

RPE 5–6.

No score.

Movement Circuit

3 quality rounds

  • 6 Turkish get-ups/side
  • 8 Cossack squats/side
  • 10 single-leg glute bridges/side
  • 20-ft bear crawl forward + backward
  • :20 Copenhagen plank/side

I’d keep TGU loads light/moderate.very light.

Aerobic Flow — “Move Well”

24 minutes continuous

  • 200m easy run
  • 40-ft med ball bear-hug carry
  • 10 ball slams
  • 20-ft lateral shuffle each direction
  • 40 single unders
  • 8 ring rows

Repeat continuously.

RPE 5–6.

No score.

Movement Circuit

3 quality rounds

  • 6 Turkish get-ups/side
  • 8 Cossack squats/side
  • 10 single-leg glute bridges/side
  • 20-ft bear crawl forward + backward
  • :20 Copenhagen plank/side

I’d keep TGU loads light/moderate.very light.

Aerobic Flow — “Move Well”

24 minutes continuous

  • 200m easy run
  • 40-ft med ball bear-hug carry
  • 10 ball slams
  • 20-ft lateral shuffle each direction
  • 40 single unders
  • 8 ring rows

Repeat continuously.

RPE 5–6.

No score.

Comments Disabled| |

Wednesday WOD 10/14/26

Event #2 for Grit Iron Pairs.

Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD

Power — Hang Power Clean

Every 2:00 × 7

2 Hang Power Cleans

Start light and build to approximately RPE 7.5–8.

No misses.

We’re using the clean as an explosive athletic movement, not starting another six-week clean cycle.

Athletic Accessory

Contralateral Front-Rack Reverse Lunge

3 × 6/leg

KB/DB held on the side opposite the working leg.

METCON — “Red Line / Reset”

I want a true sprint/rest workout here.

6 Rounds

:45 HARD

  • Shuttle sprints

1:15 easy walk/rest

That’s it.

No DB.
No barbell.

Score total shuttle lengths.

This is intentionally simple. I’d rather athletes learn to actually sprint than turn every conditioning piece into five movements.

Power — Hang Power Clean

Every 2:00 × 7

2 Hang Power Cleans

Start light and build to approximately RPE 7.5–8.

No misses.

We’re using the clean as an explosive athletic movement, not starting another six-week clean cycle.

Athletic Accessory

Contralateral Front-Rack Reverse Lunge

3 × 6/leg

KB/DB held on the side opposite the working leg.

METCON — “Red Line / Reset”

I want a true sprint/rest workout here.

6 Rounds

:45 HARD

  • Shuttle sprints

1:15 easy walk/rest

That’s it.

No DB.
No barbell.

Score total shuttle lengths.

This is intentionally simple. I’d rather athletes learn to actually sprint than turn every conditioning piece into five movements.

Power — Hang Power Clean

Every 2:00 × 7

2 Hang Power Cleans

Start light and build to approximately RPE 7.5–8.

No misses.

We’re using the clean as an explosive athletic movement, not starting another six-week clean cycle.

Athletic Accessory

Contralateral Front-Rack Reverse Lunge

3 × 6/leg

KB/DB held on the side opposite the working leg.

METCON — “Red Line / Reset”

I want a true sprint/rest workout here.

6 Rounds

:45 HARD

  • Shuttle sprints

1:15 easy walk/rest

That’s it.

No DB.
No barbell.

Score total shuttle lengths.

This is intentionally simple. I’d rather athletes learn to actually sprint than turn every conditioning piece into five movements.

Comments Disabled| |

Tuesday WOD 10/13/26

This is WORKOUT #1 for Pairs at Grit Iron.

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

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8

A2. DB L-Seated Press
4 × 8

Alternate between the two.

For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.

Front-Rack KB Carry
3 × 100m

Heavy enough that posture matters.

METCON — “Grip & Go”

14-Minute AMRAP

  • 40 single unders / 20 double unders
  • 8 hanging knee raises
  • 10 DB cleans — 5/side
  • front-rack carry down and back length of black mat.

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8

A2. DB L-Seated Press
4 × 8

Alternate between the two.

For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.

Front-Rack KB Carry
3 × 100m

Heavy enough that posture matters.

METCON — “Grip & Go”

14-Minute AMRAP

  • 40 single unders / 20 double unders
  • 8 hanging knee raises
  • 10 DB cleans — 5/side
  • front-rack carry down and back length of black mat.

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8

A2. DB L-Seated Press
4 × 8

Alternate between the two.

For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.

Front-Rack KB Carry
3 × 100m

Heavy enough that posture matters.

METCON — “Grip & Go”

14-Minute AMRAP

  • 40 single unders / 20 double unders
  • 8 hanging knee raises
  • 10 DB cleans — 5/side
  • front-rack carry down and back length of black mat.

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8

A2. DB L-Seated Press
4 × 8

Alternate between the two.

For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.

Front-Rack KB Carry
3 × 100m

Heavy enough that posture matters.

METCON — “Grip & Go”

14-Minute AMRAP

  • 40 single unders / 20 double unders
  • 8 hanging knee raises
  • 10 DB cleans — 5/side
  • front-rack carry down and back length of black mat.

Comments Disabled| |

Monday WOD 10/12/26

Monday Schedule 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530 Open Gym

Strength — Front Squat

4 × 6 @ RPE 7

Rest 2:00–2:30.

Week 1 goal: establish good starting loads. Nothing to prove today!

METCON — “Side Hustle”

Every 3:00 × 5 rounds

  • 8 med-ball cleans
  • 100m Run
  • bear crawl down and back length of black mat.

Rest remainder of the 3:00.

Target approximately 1:30–2:00 of work.

Strength — Front Squat

4 × 6 @ RPE 7

Rest 2:00–2:30.

Week 1 goal: establish good starting loads. Nothing to prove today!

METCON — “Side Hustle”

Every 3:00 × 5 rounds

  • 8 med-ball cleans
  • 100m Run
  • bear crawl down and back length of black mat.

Rest remainder of the 3:00.

Target approximately 1:30–2:00 of work.

Strength — Front Squat

4 × 6 @ RPE 7

Rest 2:00–2:30.

Week 1 goal: establish good starting loads. Nothing to prove today!

METCON — “Side Hustle”

Every 3:00 × 5 rounds

  • 8 med-ball cleans
  • 100m Run
  • bear crawl down and back length of black mat.

Rest remainder of the 3:00.

Target approximately 1:30–2:00 of work.

Comments Disabled| |