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Join the community. Together, we will grow stronger.
STAY FIT WITH A FULL LIFE AND A BUSY SCHEDULE
• Workouts for all experience levels and goals.
• Create consistent habits & gain confidence.
• Take the guesswork out of your daily workouts.
• Join a community that pushes and motivates.
• Movement Demos & Tips.
• Nutrition Tutorials & Guides.
• Specialty Programs to enhance your skills.
Simple & Effective Workouts for All Levels.
CHALLENGING WORKOUTS DAILY
• We use a combination of bodybuilding, functional lifting mixed with High Intensity Interval Training (HITT).
• Choose from 5 convenient workout programs based on your time, equipment, and goals—no matter what your skill level!
• Workouts range from 20, 30, 60, or 70 minutes.
• Exclusive access to our Master Trainers to find ways to scale any movement to fit your unique needs.
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GS20
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GS30
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GS60
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GS60+
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GSOLY
Bodyweight high-energy conditioning training.
GS20 Workouts typically last anywhere from 10-15 minutes and always incorporate simple yet potent movements.
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds for time:
(10 min time cap)
200 meter Run
10 V-ups
10 Burpees
Part B)
5 Sets
Every 2 mins For 10 mins:
10 Good Mornings
20 sec Wall Walks
Modifications
Substitution for:
200 meter Row:
8 Calorie On Any Machine / 10 Down Ups / 10 Pull Ups / 20 Jumping Jacks / 20 Plank Jacks / 20 High Knees
Our exclusive Dumbbell & Kettlebell only program.
GS30 Workouts typically last anywhere from 20–30 minutes and are specifically designed to be performed with limited equipment and limited space.
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds for time:
(20 min time cap):
500m Row
20 V-ups
10 Burpee Snatch
Part B)
5 Sets
Every 2 mins for 10 minutes:
10 Banded Good Mornings
20 sec Wall Walks
Modifications
Substitution For:
500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
An incredibly diverse program, you will literally train everything to be prepared for anything. GS60 Workouts are designed on a 60 minute timeline and requires access to a standard fitness gym
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets
Rotate stations every minute for 12 mins:
Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 secs Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 secs Hanging Knee Raise Hold
Part B)
5 Sets
Every 2 mins for 10 mins:
10 Banded Good Mornings
20 secs Wall Walks
Part C)
4 Rounds for time
(20 min time cap):
500 meter Row
20 V-ups
10 Burpee Snatch
Modifications
Substitution For:
12 Banded Strict Pull Ups:
30 secs Hollow Hold / 30 secs Superman Hold / 12 Dumbbell Bent Over Seesaw Rows
20-30 secs Chin Over Bar Hold:
20 secs Dumbbell Upright Row Hold / 20 secs Half Push Up Hold / 10 DB Bicep Curls
12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups
20-30 secs Hanging Knee Raise Hold:
20-30 secs Tuck Hollow Hold / 20-30 secs Hollow Hold / 20-30 secs Flutter Kicks
500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
Become faster, stronger, better conditioned, better skilled, and better prepared. GS60+ workouts are designed to be completed in a 60-75 minute window and requires access to a full functional fitness gym.
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets
Every 90 secs for 9 mins:
10 sec Jerk Dip Hold
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1 Split Jerk
75+% of 1 rep max Split Jerk
3 Sets
Every minute for 3 mins:
5 Strict Press
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10 sec hold at the top
40-50% of 1 rep max Strict Press
Part B)
3 Sets
Rotate stations every minute for 12 mins:
Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 sec Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 sec Hanging Knee Raise Hold
Part C)
5 Sets
Every 2 mins for 10 mins:
10 Banded Good Mornings
20 sec Wall Walks
Part D)
4 Rounds for time:
(20 min time cap)
500 meter Row
20 V-ups
10 Burpee Snatch
Modifications
Substitution for:
12 Banded Strict Pull Ups:
30 secs Hollow Hold / 30 secs Superman Hold / 12 dumbbell Bent Over Seesaw Rows
20-30 secs Chin Over Bar Hold:
20 secs dumbbell Upright Row Hold / 20 Seconds Half Push Up Hold / 10 dumbbell Bicep Curls
12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups
20-30 secs Hanging Knee Raise Hold:
20-30 secs Tuck Hollow Hold / 20-30 secs Hollow Hold / 20-30 secs Flutter Kicks
500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
Develop more strength and better technique within the two Olympic weightlifting movements: Snatch and Clean & Jerk. GSOLY Workouts typically last anywhere from 30-45 minutes and are specifically designed for all skill levels
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets
Every 3 mins for 15 mins:
Pause At The Knee Power Clean
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Pause Below The Knee Power Clean
Set 1 & 2: 70-75% of 1 rep max Squat Clean
Set 3 & 5: 75-80% of 1 rep max Squat Clean
Part B)
5 Sets
Every 2 mins for 10 mins:
5-10 sec. Jerk Dip Hold
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Split Jerk
75-80% of 1 rep max Split Jerk
Part C)
3 Sets
10 Inverted Supine Rows
8 Clean Grip Romanian Deadlifts
*Rest as needed*
Train Smart, Eat Well, and Stay Healthy
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Nutrition Coaching
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Skill Programs