Friday 12/04/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Enjoy the little things...

Workout

Every 2 Minutes For 4 Minutes (2 Sets):
 
10 Deadlift Jumps
Max Effort Atomic Sit Ups
 
Every 2 Minutes For 4 Minutes (2 Sets):
 
10 Death March
Max Effort Burpees
 
For Time (10 Minute Time Cap):
 
10 Broad Jumps
20 Lateral Jumping Air Squats
30 Pike Shoulder Taps
40 Quick Taps
50 Mountain Climber Twists

Modifications

No Modifications For Today.

VIDEO DEMOS

Deadlift Jump

Atomic Sit Up

Death March

Burpee

Broad Jump

Lateral Jumping Air Squat

Pike Shoulder Tap

Quick Tap

Mountain Climber Twist

Enjoy the little things...

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
 
10 DB / KB Sumo Squat Romanian Deadlifts
Max Reps Russian Twists
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Death March
Max Effort Burpees
 
For Time (12 Minute Time Cap):
 
10 Alternating DB Power Snatch
20 DB Hang Power Cleans
30 DB Push Press
40 Quick Taps
50 Mountain Climber Twists

Modifications

Substitution For Max Russian Twists:
Max Calorie On Any Machine

VIDEO DEMOS

DB / KB Sumo Squat Romanian Deadlift

Russian Twist

Death March

Burpee

DB Power Snatch

DB Hang Power Clean

DB Push Press

Quick Tap

Mountain Climber Twist

Enjoy the little things...

Workout

Every 2:30 For 12:30 Minutes (5 Sets):
 
15 Box Jump Overs
5 Bench Press
 
*Build To A Heavy 5 Reps*
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 DB / KB Sumo Squat Romanian Deadlifts
Max Effort Calorie Bike
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Death March
Max Effort Burpees
 
For Time (12 Minute Time Cap):
 
10 Alternating DB Power Snatch
20 DB Hang Power Cleans
30 DB Push Press
40 Quick Taps
50 Mountain Climber Twists

Modifications

Substitution For 15 Box Jump Overs:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
 
Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Max Reps: Mountain Climbers / Russian Twists / Jumping Jacks / Plank Jacks
 

VIDEO DEMOS

Box Jump Over

Bench Press

DB / KB Sumo Squat Romanian Deadlift

Death March

Burpee

DB Power Snatch

DB Hang Power Clean

DB Push Press

Quick Tap

Mountain Climber Twist

Enjoy the little things...

Workout

Every Minute For 3 Minutes (3 Sets):
 
Pause At The Knee Squat Snatch + Squat Snatch
*55-65% of 1rm Squat Snatch
 
Every Minute For 3 Minutes (3 Sets):
 
3 Squat Snatch
*65-75% Of 1rm Squat Snatch*
 
Every Minute For 3 Minutes (3 Sets):
 
3 Pause At The Knee Snatch Grip Deadlifts
*90% Of 1rm Squat Snatch*
 
Every 2:30 For 12:30 Minutes (5 Sets):
 
15 Box Jump Overs
5 Bench Press
 
*Build To A Heavy 5 Reps*
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 DB / KB Sumo Squat Romanian Deadlifts
Max Effort Calorie Bike
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Death March
Max Effort Burpees
 
 
For Time (12 Minute Time Cap):
 
10 Power Snatch
20 Hang Power Cleans
30 Push Press
40 Quick Taps
50 Mountain Climber Twists
 

Modifications

Substitution For 15 Box Jump Overs:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
 
Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Max Reps: Mountain Climbers / Russian Twists / Jumping Jacks / Plank Jacks

VIDEO DEMOS

Pause At The Knee Squat Snatch

Squat Snatch

Pause At The Knee Snatch Grip Deadlift

Box Jump Over

Bench Press

DB / KB Sumo Squat Romanian Deadlift

Death March

Burpee

Power Snatch

Hang Power Clean

Push Press

Quick Tap

Mountain Climber Twist