Grit22 S&C
Grit22 Strength and Conditioning
Strength & ConditioningOur training is for anyone who is tired of paying for random training with no purpose, aimlessly wandering the gym wondering what to do and how many and people who want to be their strongest and fittest version of themselves.
Grit22 S&C will give access to 3 different training plans:
Grit BASE: Our basic strength and conditioning program, similar to our in house coaching. GPP based, 4x a week, 50-70 min.
Grit LUNGS: Our condition programming that can be done along side any of our other programs. 3x a week, 30-50 min.
Grit STRENGTH: This is our more advanced program, focused on barbell strength and conditioning. 5x a week, 60-90 min.
You can mix and match any program you choose.
Welcome to the Team.
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
B1
Front Rack Step-Ups
2 x 16
B2
Banded Face Pulls
2 x 15
C
Front Squat
D
Assisted Pull Up/Pull Ups
E1
2 DB FFE Split Squat
E2
Chest-Supported DB Row
Skill/Tech
F
G22. Accessories
10 Min AMRAP: (many rounds as possible) 20 DB Step Ups (35#/25#) 30 V Ups This will be challenging scale the reps or the weight if it is too advanced!
Conditioning
A
SAQ Warm Up
5 min warm up, bike or run 2 sets of below 20yds of each: Butt Kick to Run High Knees to Run Ankling to Run Lunge w/ Twist Walking Hammy Reach Stretch A skips C skips Power Skips Drop Down to Long Jump Drop Down to Sprint
B
1200 Repeats
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
Prep
B
Shoulder Primer
2-3 sets: SA DB Overhead Hold, 20s each Band Pull Aparts, x15-20 Banded/PVC Over and Backs, x10 Rest as needed
C
BB Drop Snatch
D
Muscle Snatch
4 x 4
E
Snatch
F
Back Squat
5, 5, 5, 3, 3, 3
G
Chin-Up
Skill/Tech
H
G22. Accessories
3 sets: Rest as Needed Weighted Plank, 30s Offset Farmer Carry, 50ft
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
B1
Single Leg RDL
@ 8
B2
Prone Scorpion
3 x 20
B3
Prone Plate Superman Press
C
Barbell Deadlift
1 x 3
D1
DB Bench Press
4 x 10
D2
Barbell Hip Thrust
E1
Physioball Leg Curl
3 x 15
E2
Side Plank with Banded Clamshell (Dynamic)
Skill/Tech
F
G22. Accessories
30-20-10 KB Swings (55/40) Hand Release Push ups 6 MIn Cap
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
Prep
B
Grit Glute Band Series
Loop Band around ankles/knees 3 sets of below: Lateral Band Walk Monster Walk 10 Banded Air Squats (tempoed)
Prep
C
Barbell Complex P1
2 sets 5 reps of each movement, rest between each set: Muscle Clean Hang Clean FS Jerk (any)
D
3-Position Clean
E
Clean & Jerk
F
Snatch Pull
4 x 4
G1
DB Z Press
G2
DB Reverse Fly
Recovery
H
G22. Accessories
3 sets for quality: Prone Scorpions, x15e Seated Straddle, 1 min
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
Prep
B
Grit Glute Band Series
Loop Band around ankles/knees 3 sets of below: Lateral Band Walk Monster Walk 10 Banded Air Squats (tempoed)
C
Front Rack Rev Lunges
D1
Tempo Goblet Squat
4 x 8
D2
Leg Extension
3 x 15
D3
Wall Sit
Conditioning
E
G22. Accessories
Every 5 min complete below for 15 min: 15/12 Cal Row 50ft Walking Lunge 15/12 Cal Row 50ft Walking Lunge this should not take long than 4 min. plenty of time to rest.
F
Zone 1-2
Conditioning
A
SAQ Warm Up
5 min warm up, bike or run 2 sets of below 20yds of each: Butt Kick to Run High Knees to Run Ankling to Run Lunge w/ Twist Walking Hammy Reach Stretch A skips C skips Power Skips Drop Down to Long Jump Drop Down to Sprint
Conditioning
B
G22 Cond.
2k Row For time This should be max effort. Drive through the legs. if no rower: 1600m Run for time Speed Kills (you) 150 Cal Echo For Time (hopefully you have the above)
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
B1
Depth Drop + Box Jump
B2
Tall Clean
3 x 5
B3
Front Rack Rotations
3 x 16
C
Front Squat
D
Front Squat
E
High Hang Power Snatch + Below the Knee Power Snatch
F1
2 DB FFE Split Squat
F2
DB Single Leg RDL
Conditioning
G
G22 Finisher
3-5 Rounds (pending on fitness level): 12 Zottman Curls 10 DB Push Ups
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
Conditioning
B
Shoulder Primer
3 sets: SA DB Overhead Hold, 20s each Band Pull Aparts, x15-20 Banded/PVC Over and Backs, x10 Rest as needed
C
BB Z Press
D
Back Squat
1 x 2
E1
Bent Over Row
3 x 10
E2
Straight Bar Dips
F1
Weighted Plank Hold
3 x 00:60
F2
DB Pullover
3 x 10
Skill/Tech
G
G22. Accessories
2-4 sets for quality, rest as needed 12 Strict Toe 2 Bar. (knee lifts if needed) 24 Butterfly/Straight Leg Sit Ups (your choice)
Conditioning
A
SAQ Warm Up
5 min warm up, bike or run 2 sets of below 20yds of each: Butt Kick to Run High Knees to Run Ankling to Run Lunge w/ Twist Walking Hammy Reach Stretch A skips C skips Power Skips Drop Down to Long Jump Drop Down to Sprint
Conditioning
B
G22 Cond.
200m Run Rest 1 min 12 sets Mark your slowest interval
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
B
Banded Ankle Dorsiflexion Mobilization
C
Sots Press
D1
Standing Box Jump
3 x 3
D2
BB Jump Squats
@ 5
E
Power Snatch
F
Power Clean + Jerk (any)
G1
Paloff Press
3 x 20
G2
Back Extension
3 x 12
G3
Rev Lunge (Spanish Banded)
@ 20
Prep
A
Grit Warm Up
2-3 Min of Cardio. 2 sets of below Squat Hold 20s Toe Touch 20s Spiderman Walking lunge x25ft 10 Down Dog to Cobra 10 Prone T's & 10 Prone Shoulders CARS 10 each Cossack Squats 20s Hollow Hold
Prep
B
Lower Body Primer
2 sets: 20s Couch Stretch (Bulgarians split squat at the bottom) 10 Jefferson Curls 20 Bulldog Glute Kickbacks rest as needed
C
Back Squat
4 x 3
D
BB Push Press
4 x 3
E
Front Rack Step-Ups
F1
DB Bench Press
4 x 8
F2
Chest-Supported DB Row
3 x 10
Skill/Tech
G
G22. Accessories
12 min AMRAP 40 Hollow Rocks 20 Russian KB swings
Isaiah Colmore
MS, Exercise Science. CSCS, USAW Lv 2, NASM PES. My name is Isaiah Colmore, I have been in the strength and conditioning field for 9 years. I have coached at the collegiate level as an intern, assistant strength coach and head strength coach. I have owned Grit22 Performance Gym since 2019, in that time we have combine GPP and traditional Strength and Conditioning programming in the best ways.
Get Strong. Get Fit. Give us a try! We know you'll love it.
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Grit22 S&C
Grit22 S&C
Grit22 S&C
