Monday 11/30/2020

  • GS20
  • GS30
  • GS60
  • 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*
Part B)
 
5 Rounds For Time (10 Minute Time Cap):

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

VIDEO DEMOS

Hang Power Snatch

Overhead Squat

Power Snatch

Back Squat

Side Plank Hold

Thruster

Burpee Over Bar

Superman Hold

Banded Good Morning