Thursday, January 28, 2021

Warm Up
Stretch
Light Jog
- 50 Double Unders (or Attempts)
- 40 Sit Ups
- 30 Lunges
- 20 Rings/Pull Ups
- 10 Push Ups

Skill:

TABATA Mountain Climbers

Conditioning:

For Time:

50, 40, 30, 20, 10

- Double Unders (3X Singles)

- Sit Ups

- Squats

Wednesday, January 27, 2020

Happy Birthday Jennifer!!!

Birthday WOD.... Woo Hoo!!!

Warm Up:

Light Jog

Stretch

1 Round

- 22 Burpees

- 22 Lunges

- 22s Sampson Stretch per Leg

Group Warm Up:

1982m Run/Jog/Walk

Conditioning:

- 39 KB Swings

- 39 KB Deadlifts

- 39 KB Goblet Squats

- 39 Push Ups

- 39 Sit Ups

- 39 Rings/Pull Ups

- 39 Supermans

- 39 Hollow Rocks

- 39 Jumping Jacks

Monday, January 25, 2021

Warm-up:

Stretch

3 Rounds

100m Run

-5 Inchworm Push-Ups

-10 Lunges

-30s Sampson Stretch

Skill:

8 Min. EMOM

-3 DB Manmakers

Conditioning:

AMRAP in 15 minutes

-200m Run

-10 BP G2O

-10 BP Lunges

-10 Ring Rows

Thursday, January 21, 2021

Happy Birthday Melanie!!

WOD For Melanie!!

Warm Up:

Stretch

Light Jog

1 Round ;)

- 21 Lunges

- 21 Squats

- 21 Burpees

Group Warm Up:

1963m Run

Conditioning:

-58 Box Jumps

-58 Sit Ups

-58 Ring Rows

-58 Jumping Jacks

-58 Second Plank Hold

-58 Squats

-58 KB Deadlifts

-58 KB Swings

-58 Dips

Wednesday, January 20, 2021

Happy Birthday Lottia!

Birthday WOD

Warm-Up:

Stretch

Light Jog

1 Round ;)

-18 Lunges

-18 Sit Ups

-18 Inch Worm Push-Ups

Group Warm-Up:

1984m Run

Conditioning:

-37 DB PP

-37 DB Lunges

-37 DB Snatches

-37 DB Curls

-37 BP G2O

-37 BP Sit Ups

-37 BP Squats

-37s Weighted Plank

-37 Weighted Step Ups

 

Monday, January 18, 2021

Warm-up:

Stretch

3 Rounds

100m Run

-5 Inchworm Push-Ups

-10 Lunges

-30s Sampson Stretch

Skill:

Alternating TABATA

-Plank Holds

-Jumping Squats

Conditioning:

Partner WO

- 100m Partner MedBall Throw

- 100 Wall Ball Toss

- 100 Partner MedBall Sit-Ups

- 100 MedBall Box Jumps

- 100m Partner MedBall Throw

Thursday, January 14, 2021

Warm Up
Stretch
Light Jog
- 50 Double Unders (or Attempts)
- 40 Sit Ups
- 30 Lunges
- 20 Squats
- 10 Push Ups

Skill/Strength

TABATA alternating

- Sit-ups

- Plank Hold

Conditioning

4 Rounds 

- 25m Weighted Lunges (53/35)

- 20 KB Swings

- 15 Push-Ups

Wednesday, January 13, 2021

Warm Up

Stretch

Light Jog

- 50 Double Unders (or Attempts)

- 40 Sit Ups

- 30 Lunges

- 20 Squats

- 10 Push Ups

Skill/Strength

TABATA

- Alternating DB Snatches

Conditioning

4 Rounds 

- 10 Deadlift (275/185)

- 15 Pull-ups

- 20 Squats 

- 25 Box Jumps

Monday, January 11, 2021

GTX will meet tonight inside the sanctuary due to the weather.  Please dress accordingly.

Warm Up

3 Rounds

- 3 Sanctuary Laps

- 20 Lunges

- 20 Dips

- 20 Squats

Conditioning

TABATA Workout

- Jumping Squats

- Inch Worm Push-Ups

- Mountain Climbers

- Leg Lifts

- Plank Holds

- Wall Sit

- Burpees

Thursday, January 7, 2021

Warm-Up: 
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest 

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Monday, January 4, 2021

 

Hope this encourages you. Food for thought as we look to a new year. Perhaps, as you look at the choice to strengthen and condition your physical body, GTX will become a mainstay for 2021. Along the journey, this GTX family will walk with you, cheerlead you past your comfort zone, rejoice with you in victories and love you for who you are- a precious child of God.  

Warm-Up:
- Light Jog 
- Joint Mobility
- 20 Squats

- 20 Sit Ups

- 20 Lunges

- 20 Mountain Climbers

- 20 Push Ups 

- Set-Up Bar for Power Cleans

Group Warm-Up:

Unload WM Donations 

Conditioning 1:
10 min EMOM 10 Power Cleans

Conditioning 2:

4 Rounds -

- 150 Shuttle Run

- 10 Push-Ups

- 20 Sit-Ups

- 30 Squats

- 40 Double Unders