Back Squat ·
Banded Deadbug ·
Banded Pull Up ·
Bent Over Lateral Raise ·
Deadbug ·
Deadlift Jump ·
Down Up Devils Press ·
Down Up High Knee ·
Dumbbell / Kettlebell Deadlift ·
Dumbbell Lateral Lunge ·
Hang Power Snatch ·
Overhead Squat ·
Pause At The Knee Power Snatch ·
Plank Hip Tap ·
Power Snatch ·
Single Arm Dumbbell Bent Over Lateral Raise ·
Weighted Wall Sit ·
Monday 11/09/2020
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GS20
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GS30
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GS60
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GS60+
Workout
Be SAVAGE. Not average.
Part A)
4 Sets:
Against A 2 Minute Clock:
15 Deadlift Jumps
Sets 1 / 3 / 5: Max Down Up High Knees
Sets 2 / 4 / 6: Max Plank Hip Taps
*Rest 1 Minute Between Sets*
Part B)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30 Seconds Bent Over Lateral Raises
Station 2: 30 Seconds Deadbugs
Modifications:
- No Modifications For Today.
Video Demos
Deadlift Jump
Down Up High Knee
Plank Hip Tap
Bent Over Lateral Raise
Deadbug
Workout
Be SAVAGE. Not average.
Part A)
6 Sets:
Against A 2 Minute Clock:
15 DB / KB Deadlifts
Sets 1 / 3 / 5: Max Down Up Devils Press
Sets 2 / 4 / 6: Max Banded Pull Ups
*Rest 1 Minute Between Sets*
Part B)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 6 Single Arm DB Bent Over Lateral Raise (Each Side)
Station 2: 12 Banded Deadbugs
Modifications:
Substitution For Max Banded Pull Ups:
- Max DB Upright Rows / Max DB Bent Over Rows / Max DB Lateral Raises
Video Demos
Dumbbell / Kettlebell Deadlift
Down Up Devils Press
Banded Pull Up
Single Arm Dumbbell Bent Over Lateral Raise
Banded Deadbug
Workout
Be SAVAGE. Not average.
Part A)
Every Minute For 6 Minutes (6 Sets):
2 Back Squats
70%+ Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
45-60 Seconds Weighted Wall Sit
8 DB Lateral Lunge (Each Side)
Part B)
6 Sets:
Against A 2 Minute Clock:
15 DB / KB Deadlifts
Sets 1 / 3 / 5: Max Down Up Devils Press
Sets 2 / 4 / 6: Max Banded Pull Ups
*Rest 1 Minute Between Sets*
Part C)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 6 Single Arm DB Bent Over Lateral Raises (Each Side)
Station 2: 12 Banded Deadbugs
Modifications:
Substitution For Max Banded Pull Ups:
- Max DB Upright Rows / Max DB Bent Over Rows / Max DB Lateral Raises
Video Demos
Back Squat
Weighted Wall Sit
Dumbbell Lateral Lunge
Dumbbell / Kettlebell Deadlift
Down Up Devils Press
Banded Pull Up
Single Arm Dumbbell Bent Over Lateral Raise
Banded Deadbug
Workout
Be SAVAGE. Not average.
Part A)
Every Minute For 4 Minutes (4 Sets):
3 Pause At The Knee Power Snatch
Every Minute For 4 Minutes (4 Sets):
Power Snatch + 2 Hang Power Snatch
Every Minute For 4 Minutes (4 Sets):
Power Snatch + Hang Power Snatch + Overhead Squat
60-70% of 1rm Squat Snatch
Part B)
Every Minute For 6 Minutes (6 Sets):
2 Back Squats
70%+ Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
45-60 Seconds Weighted Wall Sit
8 DB Lateral Lunge (Each Side)
Part C)
6 Sets:
Against A 2 Minute Clock:
15 DB / KB Deadlifts
Sets 1 / 3 / 5: Max Down Up Devils Press
Sets 2 / 4 / 6: Max Banded Pull Ups
*Rest 1 Minute Between Sets*
Part D)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 6 Single Arm DB Bent Over Lateral Raise (Each Side)
Station 2: 12 Banded Deadbugs
Modifications:
Substitution For Max Banded Pull Ups:
- Max DB Upright Rows / Max DB Bent Over Rows / Max DB Lateral Raises