Monday, December 23, 2019

GTX will not meet for the next two weeks, December 23- January 2, 2020.  Everyone is encouraged to workout on their own.  There are 8 years of programed workouts on this blog.  Pick some you can do without equipment. Please, text the group when you have completed a workout.  Accountability and encouragement are great motivators. 

We will resume January 6, 2020. 

More details to follow- 2020 New Year Challenge Coming!!

Thursday, December 19, 2019

Warm Up

100m Run

5 Burpees

25 Days of Christmas WOD

- 25 KB Swings

- 24 Mountain Climbers

- 23 Jumping Jacks

- 22 Sit Ups

- 21 Goblet Squats

- 20 Lunges

- 19 Dips

- 18 DB Push Press

- 17 DB Rows

- 16 DB Flys

- 15 Thrusters

- 14 KB Deadlifts

- 13 DB Snatches

- 12 AB Twists

- 11 Jumping Squats

- 10 Push Ups

- 9 Leg Lifts

- 8 Turkish Get Ups

- 7 Squats

- 6 Supermans

- 5 Inchworm Push Ups

- 4 Pull Ups

- 3 Broad Jumps

- 2 Burpees

- 1 Plank (1 MIn)

Wednesday, December 18, 2019

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Conditioning
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Squats
- 3 Shoulder to Overhead

- 4 V-Ups

- 5 Hang Power Cleans

- 6 Box Jumps (24/20)

- 7 Front Squats

- 8 Lateral Burpees

- 9 Deadlifts

- 10 Walking Lunges

- 11 Wallball Shots (20/14)

- 12 Pull-Ups

Athletes will use 1 bar for the entire workout.  RX'd is 135/95

The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...

There is a non-negotiable 30 minute cut-off on this workout. 

Monday, December 16, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Up

Strength
TABATA Bent Over Row

Conditioning
For Time:
Seven Rounds
- 7 Deadlifts (305/220)
- 100m Gasser Sprint
- 15 Pull-Ups

Thursday, December 12, 2019

Happy Birthday Renee!!!!!

Birthday Warm-up: 

1961 m row

Birthday Strength: 

12 min EMOM 14 DB Bench Press

Birthday Conditioning:

55 Second ea. deep squat, sampson stretch
55 Squats
55 Single Jump Rope
55 Sit-ups
55 Pull Ups
55 Deadlifts
55 Hang Power Cleans
55 Mountain Climbers
55 Alternating DB snatches
55 Lunges

Wednesday, December 11, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Up

Group Warm Up
Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

For Time
- 400m Run

Conditioning
AMRAP in 15 Minutes
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Monday, December 9, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Up

Skill/Strength
TABATA Deadlift

Conditioning
For Time
- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Thursday, December 5, 2019

No WOD tonight due to the Ladies Christmas Banquet.

Wednesday, December 4, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 BP Squats
- 10 BP Overhead Lunges
- 10 Pull Ups

Strength
8 min. EMOM
- Ascending Hang PC

Conditioning
30-20-10
- Deadlift (155/105)
- Sit ups
- Squats

Monday, December 2, 2019

Warm Up
-300m Run
3 Rounds
- 10 BP G2O
- 10 BP Leg Raises
- 10 Pull Ups

Group Warm Up
8 min EMOM
- 4 Burpees
- 8 Sit Ups

Conditioning
4 Rounds, Each in 3 Min.
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP KB Swings
OR
- AMRAP Goblet Squats
Perform 2 Rounds of Each, Alternating