Thursday, August 24, 2017

No GTX Today.  We will resume on Wednesday, September 6, 2017

Wednesday, August 23, 2017

Warm Up:
Stretching
Light jog
20 Wall Ball Shots
20 Med Ball Sit Ups
20 Med Ball Step-Ups
20 Med Ball Lunges

Strength:
10 min. EMOM
-Strict Press

Conditioning:
3 Rounds
AMRAP in 4 Min.
-400m Run
-AMRAP Dips, Sit-ups, Burpees
-2 Min. Rest Between Rounds

Monday, August 21, 2017

Warm Up:
Stretching
Light jog
20 Wall Ball Shots
20 Med Ball Sit Ups
20 Med Ball Step-Ups
20 Med Ball Lunges

Strength:
Alternating TABATA
-Med Ball Cleans
-DB Bench Press

Conditioning:
For Time:
30/20/10
-KB Swings
-Goblet Squats

Thursday, August 17, 2017

Warm Up:

Stretching

Accumulate 75 DU

10 Sit-ups

10 Push Ups

10 Pull Ups

Skill:

Sprint Work

-7 100m working up to 100%

Conditioning:

For Time

4 Rounds

-50 Squats

-40 Weighted Lunges

-30 Sit-Ups

-20 Mountain Climbers

-10 Deadlifts (195/105)

Wednesday, August 16, 2017

Warm Up:

Stretching

Accumulate 75 DU

10 Sit-ups

10 Push Ups

10 Pull Ups

Skill:

Bear Complex

Conditioning:

21-15-9

-DB Bench Press

-2X Sit-Ups

Monday, August 14, 2017

Warm Up:

Stretching

Accumulate 75 DU

10 Sit-ups

10 Push Ups

10 Pull Ups

Skill:

TABATA 

Hollow Rocks & Supermans

Conditioning:

For Time:

18, 15, 12, 9, 6, 3 of
- Pull-ups (Strict, Kipping, or Ring Rows)
- Burpees

Thursday, August 10, 2017

Warm- Up:
Stretching
300 m run or 3 Stair Loops
50 m High Knees
50 m Butt Kicks
5 Wall Walks
1 min Plank Hold
1 min Leg Raise

Conditioning:
Crossfit's Kelly
5 Rounds For Time
Run 400 m
30 Box Jump (24)
30 Wall Ball Shots (20)

Wednesday, August 9, 2017

Warm- Up:
Stretching
300 m run or 3 Stair Loops
50 m High Knees
50 m Butt Kicks
5 Wall Walks
1 min Plank Hold
1 min Leg Raise

Skill:
Bear Complex Practice

Conditioning:
21 - 15 - 9 -

- Burpees

- OH Walking Lunges (45/35 Plate)

Monday, August 7, 2017

Warm- Up:
Stretching
300 m run or 3 Stair Loops
50 m High Knees
50 m Butt Kicks
5 Wall Walks
1 min Plank Hold
1 min Leg Raise

Skill:
TABATA
DB Snatches

Conditioning:
3 Rounds
For Time:
50 Jumping Jacks
20 Squats
20 Jumping Squats
20 Lunges
15 Burpees
25 Push Ups
30 Mountain Climbers
50 Sit ups

Thursday, August 3, 2017

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

2 Rounds:

-10 pull-ups

-10 push-ups

-10 sit-ups

-10 air squats

Conditioning:

Part 1 - Run 800m

Rest about 3 Minutes

Part 2 -
30 - 20 - 10 -
- Box Jumps
- Row for Calories

Rest about 3 Minutes

Part 3 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.

Wednesday, August 2, 2017

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

2 Rounds:

-10 pull-ups

-10 push-ups

-10 sit-ups

-10 air squats

Skill:

10min. EMOM Ascending Thusters

Conditioning:
21 - 15 - 9:

- Push-Ups

- Box Jumps (30/24)

- Pull-Ups