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Thursday WOD 10/26/23

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

STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals

STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals

STRENGTH
3 Supersets:
3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
For Max Reps:
3 min. of Wall Balls (20/14lbs.)
3 min. of Rowing For Cals
3 min. Rest
2 min. of Wall Balls
2 min. of Rowing For Cals
2 min. Rest
1 min. of Wall Balls
1 min. of Rowing For Cals

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Wednesday WOD 10/25/23

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

STRENGTH
Superset all 3 movements together:
10 Reverse Grip Bench Press
10 Reverse Grip Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Double DB Walking Lunges
200 meter Run

STRENGTH
Superset all 3 movements together:
10 Reverse Grip Bench Press
10 Reverse Grip Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Double DB Walking Lunges
200 meter Run

STRENGTH
Superset all 3 movements together:
10 Reverse Grip Bench Press
10 Reverse Grip Barbell Bent Over Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Double DB Walking Lunges
200 meter Run

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Tuesday WOD 10/24/23

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

PART A:
5 Rounds:
Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row
Min. 3) 12 Toes-To-Bar
Min. 4) 30 Double Unders
PART B:
WOD
5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

PART A:
5 Rounds:
Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row
Min. 3) 12 Toes-To-Bar
Min. 4) 30 Double Unders
PART B:
WOD
5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

PART A:
5 Rounds:
Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row
Min. 3) 12 Toes-To-Bar
Min. 4) 30 Double Unders
PART B:
WOD
5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

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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

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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

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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| |