Monday 11/23/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WE MANAGE WHAT WE MONITOR.

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Side Steps
*Banded Optional*
 
2 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee High Knees
32 Quick Taps
8 Lunges
 
*Rest 1 Minute Between Sets*

Modifications

No Modifications For Today.

VIDEO DEMOS

Flutter Kick

Side Step

Burpee High Knee

Quick Tap

Lunge

WE MANAGE WHAT WE MONITOR.

Workout

 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Banded Side Steps
 
3 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee Snatch
16 Double Unders / 32 Single Unders
8 DB Front Rack Lunges
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Spider Climbers / 32 Atomic Sit Ups
 

VIDEO DEMOS

Flutter Kick

Banded Side Step

Burpee Snatch

Double Under

Single Under

DB Front Rack Lunge

WE MANAGE WHAT WE MONITOR.

Workout

 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Hang Muscle Snatch + 3 Pause Hang Power Snatch (2 Second Pause In Catch)
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
Power Snatch + Hang Power Snatch
*50-60% Of 1rm Snatch*
 
Every 2:30 Minutes For 15 Minutes (6 Sets):
 
5 Back Squat
20-30 Second Hollow Hold
75% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee Snatch
16 Double Unders / 32 Single Unders
8 Front Rack Lunges
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Banded Side Steps

Modifications

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Spider Climbers / 32 Atomic Sit Ups

VIDEO DEMOS

Back Squat

Hollow Hold

Burpee Snatch

Double Under

Single Under

DB Front Rack Lunge

Flutter Kick

Banded Side Step

WE MANAGE WHAT WE MONITOR.

Workout

 
3 Hang Muscle Snatch + 3 Pause Hang Power Snatch (2 Second Pause In Catch)
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
Power Snatch + Hang Power Snatch
*50-60% Of 1rm Snatch*
 
Every 2:30 Minutes For 15 Minutes (6 Sets):
 
5 Back Squat
20-30 Second Hollow Hold
75% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee Snatch
16 Double Unders / 32 Single Unders
8 Front Rack Lunges
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Banded Side Steps

Modifications

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Spider Climbers / 32 Atomic Sit Ups

VIDEO DEMOS

Hang Muscle Snatch

Hang Power Snatch

Power Snatch

Back Squat

Hollow Hold

Burpee Snatch

Double Under

Single Under

Front Rack Lunge

Flutter Kick

Banded Side Step