GTX Fitness
Blog for the strength and conditioning class at Gateway Church
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Wednesday, January 31, 2024
Wednesday, January 31, 2024
Warm Up
Stretch
Light Jog
-20 Sit Ups
-10 Hanging Leg Raises
- 5 Inch Worm Push Ups
Skill/Strength
TABATA Deadlifts
Conditioning
18, 16, 14, 12, 10, 8, 6, 4, 2 -
- Lunges
- Box Jumps (24/20)
- Push-Ups (hand release)
Monday, January 29, 2024
Monday, January 29, 2024
Warm Up
Stretch
Light Jog
-20 Sit Ups
-10 Hanging Leg Raises
- 5 Inch Worm Push Ups
Strength/Skill
For Time
400 m Run
Conditioning
- 30 Burpees
- 30 Box Jump
- 30 Pull-Ups
- 30 KB Swings
- 30 Lunges
- 30 Sit Ups
- 30 Push Press
- 30 Supermans
- 30 WB Shots
- 30 Double Unders
Thursday, January 25, 2024
Thursday, January 25, 2024
Warm Up
As Posted
Group Warm-Up
4 Rounds
-30s Plank Holds (15s Rest Between)
Conditioning
7 Min. AMRAP
- 150m Shuttle Run
- 7 Deadlifts
- 7 Pull-Ups
Rest 2 Minutes and Repeat AMRAP
Cashout
Bear Crawl Around BB Court
Wednesday, January 24, 2024
Wednesday, January 24, 2024
Warm Up
Stretch
Light Jog
-20 Sit Ups
-10 Hanging Leg Raises
- 5 Inch Worm Push Ups
Skill/Strength
TABATA Deadlifts
Conditioning
18, 16, 14, 12, 10, 8, 6, 4, 2 -
- Lunges
- Box Jumps (24/20)
- Push-Ups (hand release)
Monday, January 22, 2024
Monday, January 22, 2024
HAPPY BIRTHDAY MELANIE!!! Excited to Celebrate YOU!!
Melanie's Birthday Warm Up
Stretch
2 Rounds
-1 Sanctuary Loops
-21 Squats
-63 Mountain Climbers
Melanie's Skill/Strength
Alternating TABATA
-DB Curls
-DB Deadlifts
Melanie's Birthday WOD
-61 Skull Crushers
-61 Alternating DB Snatches
-61 DB Sit Ups
-61 DB Bent Over Row
-61 Alternating Triceps Extensions
-61 Floor/Flat Alternating Chest Presses
Monday, January 8, 2024
Monday, January 8, 2024
Warm Up
Stretch
Light Jog
-20 Mtn. Climbers
-20 Sit Ups
-20 Squats
-100 Singles
Skill/Strength
TABATA KB Swings
Conditioning
20 min AMRAP
-10 Push Ups
-100m Run
- 20 Squats
-100m Run
- 30 Sit Ups
-100m Run
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