Back Squat ·
Banded Side Step ·
Burpee High Knee ·
Burpee Snatch ·
Double Under ·
Dumbbell Front Rack Lunge ·
Flutter Kick ·
Front Rack Lunge ·
Hang Muscle Snatch ·
Hang Power Snatch ·
Hollow Hold ·
Lunge ·
Power Snatch ·
Quick Tap ·
Side Step ·
Single Under ·
Monday 11/30/2020
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GS20
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GS30
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GS60
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GS60+
Take control of your habits, control your LIFE.
Workout
Part A)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Good Mornings
*Banded Optional*
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Good Mornings
*Banded Optional*
Part B)
5 Rounds For Time (10 Minute Time Cap):
10 Down Up High Knees
10 Floor Touch To Jumps
10 Burpees
10 Down Up High Knees
10 Floor Touch To Jumps
10 Burpees
Modifications
No Modifications For Today.
VIDEO DEMOS
Superman Hold
Good Morning
Floor Touch To Jump
Burpee
Take control of your habits, control your LIFE.
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Banded Good Mornings
5 Rounds For Time (18 Minute Time Cap):
10 Calorie Bike
10 DB Thrusters
10 Burpees Over DB
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
VIDEO DEMOS
Superman Hold
Banded Good Morning
DB Thruster
Burpee Over DB
Take control of your habits, control your LIFE.
Workout
Every 2:30 Minutes For 15 Minutes (6 Sets):
5 Back Squat
10-15 Second Side Plank Hold (Each Side)
80% Of 1rm Back Squat
5 Rounds For Time (18 Minute Time Cap):
10 Calorie Bike
10 DB Thrusters
10 Burpees Over DB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Banded Good Mornings
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
VIDEO DEMOS
Back Squat
Side Plank Hold
DB Thruster
Burpee Over DB
Superman Hold
Banded Good Morning
Take control of your habits, control your LIFE.
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
3 Hang Power Snatch + 3 Pause Overhead Squats (2 Second Pause In Catch)
Every 2 Minutes For 6 Minutes (3 Sets):
Power Snatch + Hang Power Snatch
*55-65% Of 1rm Snatch*
Every 2:30 Minutes For 15 Minutes (6 Sets):
5 Back Squat
10-15 Second Side Plank Hold (Each Side)
80% Of 1rm Back Squat
5 Rounds For Time (18 Minute Time Cap):
10 Calorie Bike
10 Thrusters
10 Burpees Over Bar
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Banded Good Mornings
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist