Thursday, January 31, 2019

Warm Up:
Stretch
300m Jog
- 20 Sit-Ups
- 20 Push-Ups
- 20 Lunges
- 20 Mountain Climbers

Strength/Skill:
2min Burpees
Rest 30 seconds
2min Plank Hold

Conditioning:
For Time:
- 800m Run
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -
- Double Unders (3x Singles)
- Sit-Ups
- 800m Run

Wednesday, January 30, 2019

Warm Up
Stretch
300m Jog
- 20 Sit-Ups
- 20 Push-Ups
- 20 Lunges
- 20 Mountain Climbers

Strength/Skill:
8 Min EMOM
This will be scaled depending on Athlete
-3 Deadlifts
-3 Hang Power Clean
-3 Push Press
-3 Back Squats
OR
Ascending X's2 Deadlifts
Starting at 2

Conditioning:
7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)

2 min Rest

7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint

Monday, January 28, 2019

Warm Up
Stretch
300m Jog
- 20 Sit-Ups
- 20 Push-Ups
- 20 Lunges
- 20 Mountain Climbers

Strength/Skill:
Strict Press 1 RM


Conditioning:
Tabata Something Else

- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- Tabata Squats or Jumping Squats

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  There will be no rest between movements.  In other words, when you finish the last round of Push-Ups you will have 10 seconds to switch to your first round of Sit-Ups.

Thursday, January 24, 2019

Warm Up
Stretch
300m Jog
- 20 Sit-Ups
- 20 Push-Ups
- 20 Lunges
- 20 Mountain Climbers

Strength/Skill
1 min Plank Hold
Rest 30 seconds
1 min Push Ups
Rest 30 seconds
Repeat

Conditioning
For Time:
50, 40, 30, 20, 10 -
- Double Unders
- Sit-Ups
- Squats

Wednesday, January 23, 2019

No workout today.  We will resume tomorrow, Thursday, January 24, 2019.

Monday, January 21, 2019

Happy Birthday Melanie!!!

Birthday WOD

Warm Up
Stretch
Light Jog
6 Rounds
3 Lunges
3 Sit Ups
3 Squats
63 Second Sampson Stretch

Strength/Skill
6 Min EMOM
- 21 DB Snatches
OR
- 21 KB Swings

Conditioning
- 1 Mile Run
- 21 Pull Ups/Rings
- 21 Box Jumps
- 21 Burpees
- 63 Singles

Thursday, January 17, 2019

Warm-Up
Stretch
3 Rounds
-200 m Run
-15 Mountain Climbers
-10 Inch Worm Push-Ups

Skill/Strength
5 100m Sprints 
Working Up To 100%

Conditioning
Group A
4 Rounds -
- 200m Run
- 30 Walking Lunges
- 20 Box Jumps
- 10 Hang Power Cleans 

Cashout 
5 Attempts @ 100 Unbroken Singles

Group B

4 Rounds -
- 100m BP Weighted Walk
- 20 Sit-Ups
- 20 Kettlebell Swings

Cashout

-10 Negative Pull- Ups or 10 Push-Ups

Wednesday, January 16, 2019

Warm-Up
Stretch
3 Rounds
-200 m Run
-15 Mountain Climbers
-10 Inch Worm Push-Ups

Skill/Strength
Alternating TABATA
-Supermans
-Hollow Rocks

Conditioning
Group A
For Time:
5 Rounds -
- 50m Bear Crawl
- 25 Sit-Ups
- 25 Kettlebell Swings

Group B

4 Rounds -
- 200m Run
- 30 Walking Lunges
- 20 Box Jumps
- 10 Deadlifts

Monday, January 14, 2019

Warm-Up
Stretch
3 Rounds
-200 m Run
-15 Mountain Climbers
-10 Inch Worm Push-Ups

Skill/Strength
Alternating TABATA
-Med Ball Cleans
-Med Ball Deadifts

Conditioning
Group A
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

3 Min Rest Between Rounds

Group B

For Time:

-300m Run

-30 Squats

-30 Sit-Ups

-30 DB Bench Press (35/25)

-30 Double Unders (or 120 singles)

-300m Run

Thursday, January 10, 2019

Warm-Up

Stretch

Light jog

3 Rounds

-10 Sit-Ups

-10 Push-Ups

-10 Squats

-10 Lunges

Workout A:

Strength/Skill

For Time: 

400 m Run

Conditioning
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14

- 30 Double Unders

Workout B:

Strength/Skill

Alternating TABATA

- Ring Rows

- Squats

Conditioning

For Time:
3 Rounds - 
- 200m Run
- 20 Box Jumps
- 20 Wall Ball Shots

Wednesday, January 9, 2019

Warm-Up

Stretch

Light jog

3 Rounds

-10 Sit-Ups

-10 Push-Ups

-10 Squats

-10 Lunges

Workout A:

Strength/Skill
8 Min EMOM
- 5 DB Manmakers

Conditioning
For Time:

4 Rounds -

-100 m Run

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Workout B:

Strength/Skill

8 Min. EMOM

- 20 Sit-Ups

Conditioning

12 AMRAP

-12 Alternating DB Snatches

-12 DB Push Press

-100 m Run

Monday, January 7, 2019

GTX Athletes,
If you are joining us for the first time this evening or if you have been on break from GTX, please attempt to be a little early to sign in and spend a moment with the coach.  This initial meeting will be to assess your ability and goals.  The coaches at GTX are excited to help you stay focused throughout the year. 2019 is a year of new opportunities.  Let's make the most of it! 

Warm-Up

Stretch

Light jog

3 Rounds

-10 Sit-Ups

-10 Push-Ups

-10 Squats

-10 Lunges

Skill/Strength

Alternating TABATA

- Mountain Climbers

- Plank Holds

Conditioning

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Ring Rows