Aug 21 COMPLETE REST DAY

Aug 20th Workout of the Day A. Every two minutes, for 16 minutes (8 sets) of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Build over the course of the 8 sets to today’s technical max. B. Back Squat X @ 80% Rest 60 seconds Butterfly C2B X 4 sets C 5 RDS for time Overhead Squats* Kettlebell Swings (32/24 kg) Double-Unders *Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken. To get the full details of our GTS programming sign up to our training group for as little as €40 a month. We host training camps every 3 months to work on skills and technique completely FREE. Find out why some of the best in Ireland trust GTS.

Aug 19th Workout of the Day A. Three sets of: Deadlift x @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 20 seconds Wall walks Rest 3 minutes B. For time: Row 1000 Meters Thrusters (45/30 Toes to Bar Double-Unders Toes to Bar Thrusters To get the full details of our GTS programming sign up to our training group for as little as €40 a month. We host training camps every 3 months to work on skills and technique completely FREE. Find out why some of the best in Ireland trust GTS.

Aug 18th ACTIVE REST Bike, swim, run, row, stretch and or play. Move for fun and leisure keep HR below 110bpm For get the full details of our GTS programming sign up to our training group for as little as €40 a month. We host training camps every 3 months to work on skills and technique completely FREE. Find out why some of the best in Ireland trust GTS.

AUGUST 17, 2015 Workout of the Day A. Complete as many rounds and reps as possible in 8 minutes of: Strict Handstand Push-Ups or L-Seated Dumbbell Presses Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 6 minutes of: Ring Push-Ups Box Jump-Overs (24″/20″) Rest 4 minutes, and then… C. Complete as many calories as possible in 4 minutes of: Assault Bike or Concept 2 Rower D Personalised assistance. For get the full details of our GTS programming sign up to our training group for as little as €40 a month. We host training camps every 3 months to work on skills and technique completely FREE. Find out why some of the best in Ireland trust GTS.

AUGUST 16 Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: L-Sit Hold x B. Against a 3 minute running clock, complete: 400 Meter Run Wall Ball Shots x Rest 3 minutes Repeat for a total of three sets. C Personal assistance. For get the full details of our GTS programming sign up to our training group for as little as €40 a month. We host training camps every 3 months to work on skills and technique completely FREE. Find out why some of the best in Ireland trust GTS.

Aug 15th Workout of the Day A. Three sets of: Bench Press x Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x @ 10X0 Rest 60-90 seconds B EMOM - Legless rope climb C. Complete as many rounds and reps as possible in 15 minutes of: Kettlebell Swings (24/16 kg) Single Arm Kettlebell clean and Press Run For get the full details of our GTS programming sign up to our training group for as little as €40 a month. We host training camps every 3 months to work on skills and technique completely FREE. Find out why some of the best in Ireland trust GTS.

Aug 14th, 2016 REST DAY.

Aug 13, 2016 Workout of the Day A. Every minute, on the minute, for 12 minutes, perform: Clean x 2 reps B. Every minute, on the minute, for 12 minutes, perform: 10 Kettlebell Swings 5 Burpees C1 Front squat C2 Strict Pull ups For more complete details on our programming mail us now and jump on board team GTS and find out why so many of the countries best athlete trust GTS.

Aug 12 20156 Workout of the Day A. Every 8 minutes, for 40 minutes for times of: Alternating Single-Arm DB Snatch + Lunge Steps w/DB Overhead Pull-Ups Run B. Three sets of: Single-Arm Dumbbell Row @ 2111 Rest 30 seconds Hollow Hold/Rock x 60 seconds Rest 30 seconds C Finiser For more complete details on our GTS programming drop us a mail and we will add you to our athletes group.

Aug 11, 2016 ACTIVE REST DAY Swim, hike, cycle, stretch and play. Keep HR below 110bpm For more complete details on our programming join our GTS group

AUGUST 10, 2016 Workout of the Day For time: A Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Ball 800 Meter Run B Assistance For more complete details on our daily programming, join our GTS athlete group now. Mail us for more details