Friday 11/27/2020

  • GS20
  • GS30
  • GS60
  • GS60+

ENJOY THE LITTLE THINGS...

Workout

 
Every 2 Minutes For 4 Minutes (2 Sets):
 
50 Russian Twists
Max Reps Shoulder Tap Push Ups
 
Every 2 Minutes For 4 Minutes (2 Sets):
 
50 Jumping Jacks
Max Reps Lunges
 
3 Sets:
Against A 2 Minute Clock:
 
20 Down Ups
Max Reps
 
*Rest 1 Minute Between Sets*
 
Sets 1 / 3: Glute Bridges
Sets 2 / 4: Tricep Extensions

Modifications

No Modifications For Today.

VIDEO DEMOS

Russian Twist

Shoulder Tap Push Up

Jumping Jacks

Lunge

Down Up

Glute Bridge

Tricep Extension

ENJOY THE LITTLE THINGS...

Workout

 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Farmer Carry
Max Reps DB Renegade Rows
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Overhead Carry
Max Reps DB Thrusters
 
4 Sets:
Against A 2 Minute Clock:
 
10 Burpees
Max Reps
 
Sets 1 / 3: Double DB Power Snatch
Sets 2 / 4: Strict Pull Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 100m DB Farmer Carry:
60 Seconds DB Front Rack Hold
 
Substitution For 100m DB Overhead Carry:
60 Seconds DB Overhead Hold
 
Substitution For 10 Burpees:
10 Calorie On Any Machine
 
Substitution For Max Strict Pull Ups:
Max DB Bicep Curls / Max DB Upright Rows / Max DB Front Raises
 

VIDEO DEMOS

Bar Hang

Single Arm Tricep Extension

Single Arm Tate Press

Crossbody V Up

DB Farmer Carry

Renegade Row

DB Overhead Carry

DB Thruster

Burpee

Double DB Power Snatch

Strict Pull Up

ENJOY THE LITTLE THINGS...

Workout

 
Every Minute For 3 Minutes (3 Sets):
 
Pause At The Knee Squat Snatch + Squat Snatch
*50-60% of 1rm Squat Snatch
 
Every Minute For 3 Minutes (3 Sets):
 
3 Squat Snatch
*60-70% Of 1rm Squat Snatch*
 
Every Minute For 3 Minutes (3 Sets):
 
3 Pause At The Knee Snatch Grip Deadlifts
*80% Of 1rm Squat Snatch*
 
Buy In:
45 Second Bar Hang
 
4 Sets:
 
8 DB Single Arm Tricep Extensions (Each Side)
8 DB Single Arm Tate Press (Each Side)
8 Crossbody V Ups
 
Buy Out:
45 Second Bar Hang
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Farmer Carry
Max Reps DB Renegade Rows
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Overhead Carry
Max Reps DB Thrusters
 
 
4 Sets:
Against A 2 Minute Clock:
 
10 Calorie Row
Max Reps
 
Sets 1 / 3: Power Snatch
Sets 2 / 4: Strict Pull Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 45 Second Bar Hang:
45 Seconds Hollow Hold / 45 Seconds Tuck Hollow Hold
 
Substitution For 100m DB Farmer Carry:
60 Seconds DB Front Rack Hold
 
Substitution For 100m DB Overhead Carry:
60 Seconds DB Overhead Hold
 
Substitution For Max Strict Pull Ups:
Max DB Bicep Curls / Max DB Upright Rows / Max DB Front Raises

VIDEO DEMOS

Bar Hang

Single Arm Tricep Extension

Single Arm Tate Press

Crossbody V Up

DB Farmer Carry

Renegade Row

DB Overhead Carry

DB Thruster

Double DB Power Snatch

Strict Pull Up

ENJOY THE LITTLE THINGS...

Workout

 
Every Minute For 3 Minutes (3 Sets):
 
Pause At The Knee Squat Snatch + Squat Snatch
*50-60% of 1rm Squat Snatch
 
Every Minute For 3 Minutes (3 Sets):
 
3 Squat Snatch
*60-70% Of 1rm Squat Snatch*
 
Every Minute For 3 Minutes (3 Sets):
 
3 Pause At The Knee Snatch Grip Deadlifts
*80% Of 1rm Squat Snatch*
 
Buy In:
45 Second Bar Hang
 
4 Sets:
 
8 DB Single Arm Tricep Extensions (Each Side)
8 DB Single Arm Tate Press (Each Side)
8 Crossbody V Ups
 
Buy Out:
45 Second Bar Hang
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Farmer Carry
Max Reps DB Renegade Rows
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Overhead Carry
Max Reps DB Thrusters
 
 
4 Sets:
Against A 2 Minute Clock:
 
10 Calorie Row
Max Reps
 
Sets 1 / 3: Power Snatch
Sets 2 / 4: Strict Pull Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 45 Second Bar Hang:
45 Seconds Hollow Hold / 45 Seconds Tuck Hollow Hold
 
Substitution For 100m DB Farmer Carry:
60 Seconds DB Front Rack Hold
 
Substitution For 100m DB Overhead Carry:
60 Seconds DB Overhead Hold
 
Substitution For Max Strict Pull Ups:
Max DB Bicep Curls / Max DB Upright Rows / Max DB Front Raises
 

VIDEO DEMOS

Pause At The Knee Squat Snatch

Squat Snatch

Pause At The Knee Snatch Grip Deadlift

Bar Hang

Single Arm Tricep Extension

Single Arm Tate Press

DB Farmer Carry

Renegade Row

DB Overhead Carry

DB Thruster

Power Snatch

Strict Pull Up

Crossbody V Up