Tag Archives: GTO

0638: After School Teen Class Starts Monday.

Our after school teen strength and conditioning class starts Monday, August 25. Class times will be at 3:30 P.M. on Mondays and Wednesdays. Get your kids signed up and get them physically and mentally stronger in a fun environment. WU: Coach Al has it covered. WOD: 1-10 EMOM • GTO (athletes choice) • Each round… Read More »

0709:

Attention all members: Schedule note for this Thursday July 17. There will only be a 5:15am, 6am and 7am workout due to Opening day at the track. WU: Get a bb, set up your pull up areas WOD: 5 RFT • 10 GTO (will post wt. options in box) • 12 Pull ups • 200… Read More »

0644:

WU: 10 minutes, 5 KTE, 5 push-ups, 6 bb HPC-PP, We performed this bb movement Monday. Use it refine and get familiar. WOD: 15 MIN AMRAP 3 GTO 10-20# heavier from Mondays bb wt. total.  (power clean – push press) 10 pull ups Run 350 m 6 LOTBB STRENGTH: DL 2×5@40% 2×5@50% 2×5@60% GA: 4,6… Read More »

0635:

WU: 5 minute mobility work, SMR, 3×10 GTO warm up WOD: for time 9 GTO 135/95 350 m run 6 GTO 350 m run 3 GTO 350 m run 3 GTO 350 m run 6 GTO 350 m run 9 GTO STRENGTH: B. Press  2X3@70% 2X3@80% 2X3@90% GA: Adjust the load and get all the… Read More »