Week of 12/19/16 - 12/23/16


Published December 17, 2016


Happy Holidays!!! Enjoy your workout week with us at GTX!

Monday

OT:40s 10x2 @ 80% Squat Snatch

13 Minute AMRAP
40 Double Unders
20 Wall Balls (20#/10ft -14#/9ft)
10 Deadlifts (205/155)

Tuesday

Bench Press (% based on 3rm)
Set 1: 5 @ 75%
Set 2: 3 @ 85%
Set 3: 1+ @ 95%

10 Rounds For Time
5 Pull Ups
5 Push Ups
10 V-Ups

Bench Rows 5x5

Wednesday
Aerobic Capacity Workout
“Dubious”

3:00 Row - (warm up, warm down, recovery pace)
10 Jumping Air Squats (Focus on full depth, max vertical jump, no resting between reps)
30s Row @ max effort (try to hit peak speed within 10s - transition quickly on and off rower)
30s Recovery Air Squats (very slow pace, keep moving, try not to stop)
2:00 Row
10 Jumping Air Squats
30s Row @ max effort
40s Recovery Air Squats (very, very slow pace, keep moving, try not to stop)
1:30 Row
10 Jumping Air Squats
30s Row @ max effort
50s Recovery Air Squats (very, Very, Very slow pace, keep moving, try not to stop)
1:00 Row
10 Jumping Air Squats
30s Row @ max effort
60s Recovery Air Squats (Very, very, very, very slow pace, keep moving, try not to stop)

*** the recovery air squats are to help your body develop an ability to clear fatigue “actively” in the air squat movement

Thursday

Power Clean EMOM x 1 rep; 15 Minutes

MainSite WOD - For Time
20 Cal Assault Bike
20 Clean & Jerks (165/115)
20 Cal Assault Bike

Friday

12 Days of Christmas
1 - 100m Row
2 - HSPU
3 - Hang Power Snatch
4 - OHS
5 - C2b Pull Ups
6 - Burpees
7 - T2b
8 - Hang Power Cleans
9 - Push Press
10 - Front Rack Reverse Lunges
11 - RKBS
12 - 1200m Run :)



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