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

Christmas Break Schedule

Merry Christmas!  For unto us a child is born!  Praise the Lord!

We will resume GTX Fitness, Monday, January 4, 2021

Thursday, December 17, 2020

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning:

"12 Days of Christmas"
- 1 Hundred Meter Sprint
- 2 Pull-Ups, 100m Sprint
- 3 Burpees, 2 PU's, 100m Sprint
- 4 Hollow Rocks (8 sit-ups), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Power Cleans (95/65), ...
- 8 Walking Lunges
- 9 Box Jumps (24/20)
- 10 Kettlebell Swings (62/45)
- 11 Double Unders (33 Singles)
- 12 SB Get-Ups

Performed in the manner of the 12 Days of Christmas song

Monday, December 14, 2020

 Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Skill/Strength:

TABATA Alternating DB Snatches 

Conditioning:

5 Rounds 

- 200m Run
- 10 Kettlebell Swings
- 5 Box Jumps (30/24)

Wednesday, December 9, 2020

 Warm Up:

Stretch

Light Jog

- 20 Jumping Squats

- 20 Mountain Climbers

- 20 Inch Worm Push Ups

- 20 Lunges

Skill/Strength:

Strength:
Alternating TABATA
-Sit-ups
-Plank Hold

Conditioning:

For Time:
4 Rounds -
- 300m Run
- 15 Push Press (75/55)
- 20 Burpees
- 25 Air Squats

Monday, December 7, 2020

Early Birthday Celebration!

Happy Birthday Renee!!!!!

Birthday Group Warm-up: 

1961m Run

Birthday Strength: 

12 min EMOM 14 DB Bench Press or DB Push Press

Birthday Conditioning:

59 Second Sampson Stretch
59 Squats
59 Single Jump Rope
59 Sit-ups
59 Pull Ups
59 Mountain Climbers
59 Alternating DB Snatches
59 Lunges

Add a 100m Run Between Movements

Thursday, December 3, 2020

Warm-Up:

As Posted 

Skill/Strength:

10 EMOM Ascending Deadlifts Start at 2, increase by 1 

Conditioning:
6 Rounds -
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats