Thursday, April 28, 2016-Workout

Warm-Up:

- 100 Double Unders or Attempts

- 1 Round:

-5 pull-ups

-10 push-ups

-15 squats 

Group Warm-Up:- 

- 4 x 30s/30s Row

Strength:

Ascending EMOM for 8 minutes

- Shoulder to Overhead 

Conditioning:

4 Rounds -

- 25m Weighted Lunges (53/35)

- 20 KB Swings

- 15 Push-Ups

Wednesday, April 27, 2016-Workout

Warm-Up:

- 25 Mountain Climbers
- 50 Jumping Jacks
- 100 Double Unders or Attempts

Sprint Work:- 

- 6 x 100m Sprint

Conditioning:

AMRAP in 15 Minutes -
- 300m Run
- 10 Wallball Shots
- 10 Pull-Ups

Monday, April 25, 2016-Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 Burpees
- 1 Minute Deep Squat (use pole for balance)

Skills:

- 10 Min Ascending EMOM - Weighted push-up

Conditioning:

8 Round Tabata of-

- DB Push Press

- Squats

- Sit-Ups

- Box Jumps

- Double Unders (no singles sub)

GTX CANCELED FOR THE WEEK

Due to the building being inaccessible and some roads still flooded, we will not have GTX for the remainder of this week. See you all Monday!!!

NO CLASS MONDAY APRIL 18th

Class is cancelled at this time since we don't know how the day or building will look.  I will post a workout you can do at home in a bit.

Thursday, April 14, 2016-Workout

Warm-Up:
3 Rounds -
- 100m Run
- 10 DB Bent Over Row (per arm)
- 10 Weighted Push-Ups

Strength:

Ascending EMOM for 8 Minutes - Front Squat (155/105)

Conditioning:

AMRAP in 12 Minutes -

- 200m Run

- 12 Sumo Deadlift High Pulls

- 24 Unbroken Squats

Wednesday, April 13, 2016-Workout

Warm-Up:
3 Rounds -
- 5 Inchworm push-ups 
- 10 Hanging Leg Raises
- 15 Ring Rows

Strength:
10 Minute EMOM -
- 3 Power Clean 
- 3 Push Press
- 3 Back Squat 

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Row for Calories

Monday, April 11, 2016-Workout

Warm-up

300m run

3 rounds:

-3 Turkish get-ups

-6 Push-up negatives

-9 inchworm squats

Strength

Power Clean

Ascending EMOM for 6 minutes

Conditioning

AMRAP in 12 minutes

-30 double unders (100s)

-3 Ground to Overhead (115/75)

-6 burpee box jumps

Thursday, April 7, 2016-Workout

Warm-up

50 double under attempts

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

30 air squats

Skill

Run 1 mile for time

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Wednesday, April 6, 2016-Workout

A partner WOD in preparation for Saturday's competitors.

Warm-up

300m run

3 rounds

-25m butt kicks

-25m high knees

-10 burpees

-30s Sampson Stretch

Skill

TABATA alternating

-sit-ups

-supermans

Conditioning

With a partner complete:

-50 clean and jerks (95/65)

-50 weighted step overs (30/20) (20"/16")

Monday, April 4, 2016-Workout

I was hoping to have some of the Katy Classic movements to incorporate today but hopefully by Wednesday!!

Warm-Up:
5 Rounds -

- 100m Run

- 10 Sit-ups

- 10 Push-ups

- 10 Squats

Strength:
EMOM for 10 minutes -

- 1 Power Clean

- 1 Squat Clean

- 1 Front Squat

Work up to about 60-65% of max clean

Conditioning:
21 - 15 - 9 -

- Ground to Overhead (Clean & Jerk or Press) 155/105

- V-Ups