Authenticity and Consistency: the Future of Grenade Fitness

Grenade Fitness began as a hobby blog in the summer of 2012.  I was programming workouts for some work study students and some buddies of mine from the local Sheriff’s Department and I got tired of writing out the same workout each day on index cards.  I hopped on a free blogging platform and began posting daily workouts which are still in the blog section of the site.  Every single one of them!  They are searchable by category and archived as well. These workouts were awesome and with the help…

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Half Price Training Programs for Tactical Athletes and First Responders!

Grenade Fitness is proud to offer all training programs to active duty military, and all first responders for half price!  Email coodyt@grenadefitness.com to receive your discount code that can be used on all of our training programs (including the new Panda Block program). Thank you all for everything you do!  Stay safe out there!   Coach Please follow and like us:

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DIY Atlas Stones! Cheap and Easy!

  I’ve always enjoyed watching the strong man competitions. One of my favorite events was the atlas stone event. As I got more and more into strength and conditioning I realized the benefits of strong man style training,  I knew I wanted to have my very own atlas stone, and if you read my previous post about the 6 essential items for your garage gym, you know that I’m a big proponent of DIY projects and getting the biggest benefit with the smallest investment in equipment. When I searched out…

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6 Must Have Items for Your Garage Gym

Garage gyms are awesome! You can play your own music, you don’t have to wait for equipment, there’s no dress code, and the list goes on. I love my garage gym, and I get some awesome workouts in at home. This is all coming from the Fitness and Wellness Director at a recreational fitness center inside a community college. In fact, our facility cost just a shade under 5 million dollars and it is the best place to workout (but I’m probably a little biased). Still, I get some great…

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9/23/14 Long Distance Intervals

Today is a strength rest day. Spend some time on mobility and get ready for the intervals below! Choose ONE of the following: Run: 3-4 x 1 mile with 3 minutes rest between efforts. Keep all efforts within 2-3 seconds of each other. Row: 3-4x 1200m with 3 minutes rest between efforts. Keep all efforts within 2-3 seconds of each other. Ski: 3-4 x 1000m with 3 minutes rest between efforts. Keep all efforts within 2-3 seconds of each other. Good luck!! Post results to comments!! Coach G Please follow…

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7/25/14 DE Upper Body

Sorry for the late post guys! I’m having some internet trouble in the island! Start off today with 3 reps of floor press on the minute for 12 minutes Rest 5-10 minutes and perform as many rounds as possible in 25 minutes of: 500m row 40 double unders (or 100 single unders) 20 kettle bell swings 10 dumbbell snatches alternating arms @45/15 Good luck!! Post results to comments!!! Coach C Please follow and like us:

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7/19/14 Grenade Tactical Workout

For those who missed the workout this morning here is what we did. I sure hope there will be more of these in the future. Thanks to those who came out! Strength: 3 deadlifts every 45 seconds for 10 rounds 3 rounds of 8 pull ups followed by 8 strict overhead presses 5 minutes rest Met con: 5 rounds with a partner of 5 burpees and 1 sand bag hill sprint with 45# sandbag * immediately after the last person finishes run 800m with the sand bag-switch half way through…

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