Friday 12/18/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Create your OWN sunshine.

Workout

Every 2 Minutes For 4 Minutes (2 Sets):
20 Mountain Climber Twists
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 High Knees
Max Reps Deadbugs
*Banded Optional*

For Time (8 Minute Time Cap):
Buy In:
200 Meter Run

3 Sets:
10 Jumping Lunges
10 Jumping Air Squats
10 Quick Taps

Buy Out:
200 Meter Run

Modifications

Substitution For
200m Run:

10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks
or
25 Down Ups

WORKOUT

Create your OWN sunshine.

Workout

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Skull Crushers
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Bicep Curls
Max Reps Banded Deadbugs

For Time (10 Minute Time Cap):

Buy In:
200 Meter Run

3 Sets:
10 Russian KB Swings
10 Jumping Air Squats
10 Double Unders / 20 Single Unders

Buy Out:
200 Meter Run

Modifications

Substitution For
200m Run:

10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks
or
25 Down Ups

Substitution For
10 Double Unders / 20 Single Unders:

20 Quick Taps
or
20 High Knees
or
20 Butt Kickers
or
10 Down Ups
or
5 Tuck Jumps

WORKOUT

Create your OWN sunshine.

Workout

Every 2:30 For 12:30 Minutes (5 Sets):
15 Hanging Knee Raises
5 DB Bench Press

*Build To A Heavy 5 Reps*

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Skull Crushers
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Bicep Curls
Max Reps Banded Deadbugs

For Time (10 Minute Time Cap):

Buy In:
200 Meter Run

3 Sets:
10 Russian KB Swings
10 Jumping Air Squats
10 Double Unders / 20 Single Unders

Buy Out:
200 Meter Run

Modifications

Substitution For
15 Hanging Knee Raises:

15 Tuck Ups
or
15 Alternating Tuck Ups
or
15-20 Second Tuck Hold


200m Run:

10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks
or
25 Down Ups


Substitution For 10 Double Unders / 20 Single Unders:

20 Quick Taps
or
20 High Knees
or
20 Butt Kickers
or
10 Down Ups
or
5 Tuck Jumps

WORKOUT

Create your OWN sunshine.

Workout

Every Minute For 6 Minutes (3 Sets):
Squat Snatch + Overhead Squat
*60-70% Of 1rm Snatch*

*Rest 2 Minutes*

Every 2 Minutes For 6 Minutes (3 Sets):
2 Squat Snatch
*75% Of 1rm Squat Snatch*

Every 2:30 For 12:30 Minutes (5 Sets):
15 Hanging Knee Raises
5 Bench Press
*Build To A Heavy 5 Reps*

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Skull Crushers
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Bicep Curls
Max Reps Banded Deadbugs

For Time (10 Minute Time Cap):
Buy In:
200 Meter Run

3 Sets:
10 Russian KB Swings
10 Jumping Air Squats
10 Double Unders / 20 Single Unders

Buy Out:
200 Meter Run

Modifications

Substitution for
200m Run:
10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks / 25 Down Ups

10 Double Unders / 20 Single Unders:
20 Quick Taps
or
20 High Knees
or
20 Butt Kickers
or
10 Down Ups
or
5 Tuck Jumps