Friday 12/11/2020

  • GS20
  • GS30
  • GS60
  • 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

VIDEO DEMOS

Squat Snatch

Overhead Squat

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

Hang Power Snatch

Concept 2 Pike Up