Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN and Open Gym
GRIT IRON GAMES PREP
STRENGTH
5 Rounds of
Max Reps in 1 Min. Rest for 1 Minute (FS)
Max Reps of Front Squats (45/95)
5 Rounds of Max Holds 1:1
Same amount of Rest as you Work.
Ex: if you hold for 1 minute then you rest for 1 minute 5 times.
Ex: if you hold for 20 seconds you rest for 20 seconds 5 times.
WOD
Teams of 2:
Gauntlet Style:4 Rounds Each
Airdyne 18/15 cals or Row 15/12
20 Weighted Sit Ups (14/20# wallball)
20 Wallballs
20 Burpees
Gauntlet Style means P2 follows P1.
When P1 gets off bike/rower then P2 gets on
When P1 gets done with Sit Ups then P2 does sit ups
When P1 gets done with Wallballs then P2 does wallballs
When P1 gets done with Burpees then P2 does burpees.
Continue this process until you have each completed 4 Rounds.
GRIT IRON GAMES PREP
STRENGTH
5 Rounds of
Max Reps in 1 Min. Rest for 1 Minute (FS)
Max Reps of Front Squats (45/95)
5 Rounds of Max Holds 1:1
Same amount of Rest as you Work.
Ex: if you hold for 1 minute then you rest for 1 minute 5 times.
Ex: if you hold for 20 seconds you rest for 20 seconds 5 times.
WOD
Teams of 2:
Gauntlet Style:4 Rounds Each
Airdyne 18/15 cals or Row 15/12
20 Weighted Sit Ups (14/20# wallball)
20 Wallballs
20 Burpees
Gauntlet Style means P2 follows P1.
When P1 gets off bike/rower then P2 gets on
When P1 gets done with Sit Ups then P2 does sit ups
When P1 gets done with Wallballs then P2 does wallballs
When P1 gets done with Burpees then P2 does burpees.
Continue this process until you have each completed 4 Rounds.
GRIT IRON GAMES PREP
STRENGTH
5 Rounds of
Max Reps in 1 Min. Rest for 1 Minute (FS)
Max Reps of Front Squats (45/95)
5 Rounds of Max Holds 1:1
Same amount of Rest as you Work.
Ex: if you hold for 1 minute then you rest for 1 minute 5 times.
Ex: if you hold for 20 seconds you rest for 20 seconds 5 times.
WOD
Teams of 2:
Gauntlet Style:4 Rounds Each
Airdyne 18/15 cals or Row 15/12
20 Weighted Sit Ups (14/20# wallball)
20 Wallballs
20 Burpees
Gauntlet Style means P2 follows P1.
When P1 gets off bike/rower then P2 gets on
When P1 gets done with Sit Ups then P2 does sit ups
When P1 gets done with Wallballs then P2 does wallballs
When P1 gets done with Burpees then P2 does burpees.
Continue this process until you have each completed 4 Rounds.