Wednesday, January 29, 2025

Happy Birthday Melanie!!! Excited to Celebrate YOU!!

Melanie's Birthday Warm Up

Stretch

150m Shuttle Run

-21 Plank Kick and Tuck

-21 Bicycle Crunch

Repeat if Time Allows

Melanie's Birthday Run!

-1963m Run

Melanie's Birthday TABATA WOD 

- DB Scissors

- DB Curls

- DB Snatches

- DB Tricep Extensions

- DB Goblet Squats

- DB Lunges

- DB Bench Press

Monday, January 27, 2025

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Shoulder Taps

-Supermans

Conditioning

45, 35, 25, 15, 5

-BP G2O

-BP Sit Ups

-BP Squats

-BP Lunges

Wednesday, January 22, 2025

Warm Up

-Stretch

-30 In Place High Knees

-30 In Place Butt Kicks

-30 Shoulder Taps

-30 Squats

Conditioning

GTX TABATA Mix It Up Bodyweight WOD

- Glute Bridges

- Squat Reach

- Bicycle Crunch

- Up and Down Dog

- Plank Kick and Tuck

- Lunges

- Double Knee Pulls

- Alternating Single Leg Balance Reach Multiplaner

Thursday, January 16, 2025

Warm Up

As Posted 

Group Warm Up

2 Sets

-50m High Knees

-50m Butt Kicks

-250m Sprint Row

Conditioning

Alternating TABATA Sets

TABATA 1

-Squats

-Sit-Ups

TABATA 2

- Deadlifts

- Bar Jump Overs

TABATA 3

- Skull Crushers

- Bicycle

TABATA 4

- Box Jumps

- Planks

Wednesday, January 15, 2025

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-10 Deadlifts

Conditioning

Partner Work Out

-100m MB Toss

-50 MB Squats

-50 MB Sit-Ups

-50 MB Step-Ups

-50 MB Toss

-100m MB Toss

Monday, January 13, 2025

Warm Up

Stretch

150m Shuttle Run

-20 Sit Ups

-20 Squats

-20 Dips

Repeat Until 'Gather 'Round Time

Skill/Strength

TABATA

-Mountain Climbers or Plank Kick and Tuck

Conditioning

21-15-9

-Ground to Overhead (Bar/DB/BP)

-Burpees

-Double Unders or 3x Singles

Cash Out

Accumulate Body Weight Hang Bar Hold in Seconds

*Hang Bar Hold Scale- BP Plate Hold w/Walk 

Thursday, January 9, 2025

Warm Up

Stretch

5 First Floor Laps

-20 Burpees

-20 Jumping Jacks

Repeat If Time Allows

Conditioning

GTX TABATA Mix It Up Bodyweight WOD

- Glute Bridges

- Squat Reach

- Bicycle Crunch

- Up and Down Dog

- Plank Kick and Tuck

- Lunges

- Double Knee Pulls

- Alternating Single Leg Balance Reach Multiplaner

Wednesday, January 8, 2025

Warm Up

Stretch

Light Jog

-15 Sit Ups

-30s Sampson Stretch

-45 Shoulder Taps

Repeat 

Conditioning

12m AMRAP

- 9  BP V-Ups

-18 BP G2O

-27 BP Squats

-36 BP Scissors

12m AMRAP

-10 DB Curls

-15 DB Skull Crushers

-20 DB Alternating Snatches

-25 DB Rows *Either Bent Over or Plank

Monday, January 6, 2025

Warm Up

Stretch

5 First Floor Laps

-20 Burpees

-20 Jumping Jacks

Repeat If Time Allows

Conditioning

TABATA Body Weight WO Sets

-Dips

-Mountain Climbers

-High Knees

-Plank

-Butt Kick

-Lunges

-Push Ups

-Squats