Friday 12/11/2020
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GS20
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GS30
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GS60
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GS60+
Enjoy the little things...
Workout
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 Reverse Lunge To Knee Jumps
Max Reps Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 Lunges
Max Reps Alternating Side Tuck Ups
For Time (8 Minute Time Cap):
Buy In:
100 Jumping Jacks + 100 Mountain Climbers
*Rest 1 Minute*
3 Rounds Remainder Of Time:
10 Vertical Jumps
10 Shoulder Tap Push Ups
Modifications
No Modifications For Today.
VIDEO DEMOS
Cuban Press
Flutter Kick
Reverse Lunge To Knee Jump
Sit Up
Lunge
Alternating Side Tuck Up:
Jumping Jack
Mountain Climber
Vertical Jump
Shoulder Tap Push Up
Enjoy the little things...
Workout
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Box Step Ups
Max Reps Weighted Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
For Time (12 Minute Time Cap):
Buy In:
1500 Meter Row
*Rest 2 Minutes*
3 Rounds Remainder Of Time:
10 DB Hang Power Snatch
10 Pike Push Ups
Modifications
Substitution For 10 KB Box Step Ups:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For 1500m Row:
40 Calorie On Any Machine / 6 Minute Amrap Of: 50 Mountain Climbers, 50 Russian Twists, 50 Jumping Jacks, 50 Plank Jacks
VIDEO DEMOS
Cuban Press
Flutter Kick
KB Box Step Up
Weighted Sit Up
Sumo Deadlift High Pull
Alternating Side Tuck Up
DB Hang Power Snatch
Pike Push Up
Enjoy the little things...
Workout
Buy In:
45-60 Second Feet Elevated Pike Hold
4 Sets:
8 Standing Banded Abduction (Each Side)
8 Banded Side Steps
8 Banded Psoas March
Buy Out:
45-60 Second Feet Elevated Pike Hold
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Box Step Ups
Max Reps Weighted Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
For Time (12 Minute Time Cap):
Buy In:
1500 Meter Row
*Rest 2 Minutes*
3 Rounds Remainder Of Time:
10 DB Hang Power Snatch
10 Pike Push Ups
Modifications
Substitution For 10 KB Box Step Ups:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For 1500m Row:
40 Calorie On Any Machine / 6 Minute Amrap Of: 50 Mountain Climbers, 50 Russian Twists, 50 Jumping Jacks, 50 Plank Jacks
VIDEO DEMOS
Feet Elevated Pike Hold
Standing Banded Abduction
Banded Side Steps
Banded Psoas March
Cuban Press
Flutter Kick
KB Box Step Up
Weighted Sit Up
Sumo Deadlift High Pull
Alternating Side Tuck Up
DB Hang Power Snatch
Pike Push Up
Enjoy the little things...
Workout
Every Minute For 6 Minutes (3 Sets):
Squat Snatch + Overhead Squat
*50-60% Of 1rm Snatch*
*Rest 2 Minutes*
Every 2 Minutes For 6 Minutes (3 Sets):
2 Squat Snatch
*70% Of 1rm Squat Snatch*
Buy In:
45-60 Second Feet Elevated Pike Hold
4 Sets:
8 Standing Banded Abduction (Each Side)
8 Banded Side Steps
8 Banded Psoas March
Buy Out:
45-60 Second Feet Elevated Pike Hold
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Box Step Ups
Max Reps Weighted Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
For Time (12 Minute Time Cap):
Buy In:
1500 Meter Row
*Rest 2 Minutes*
3 Rounds Remainder Of Time:
10 Hang Power Snatch
10 Concept 2 Pike Ups
Modifications
Substitution For 10 KB Box Step Ups:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For 1500m Row:
40 Calorie On Any Machine / 6 Minute Amrap Of: 50 Mountain Climbers, 50 Russian Twists, 50 Jumping Jacks, 50 Plank Jacks