Monday 12/07/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Smile EVERYDAY.

Workout

 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 50-80 Mountain Climbers
Station 2: 9 Tuck Ups
Station 3: 12 Vertical Jumps
 
Every 2 Minutes For 8 Minutes (4 Sets):
 
15 Hip Thrusts
10 Front Raises
*Banded Optional*
 

Modifications

 
Substitution For 50-80 Mountain Climbers:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist

VIDEO DEMOS

Mountain Climber

Tuck Up

Vertical Jump

Hip Thrust

Front Raise

Smile EVERYDAY.

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 50-80 Mountain Climbers
Station 2: 9 Hanging Knee Raises
Station 3: 12 Alternating DB Power Snatch
 
Every 2 Minutes For 10 Minutes (5 Sets):
 
15 Banded Weighted Hip Thrusts
10 DB Front Raises
 

Modifications

Substitution For 50-80 Mountain Climbers:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
 
Substitution For 9 Hanging Knee Raises:
9 Tuck Ups / 9 Atomic Sit Ups / 9 Leg Lifts
 

VIDEO DEMOS

Mountain Climber

Hanging Knee Raise

DB Power Snatch

Banded Weighted Hip Thrust

DB Front Raise

Smile EVERYDAY.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
 
5 Back Squats
12 DB Hammer Curls
 
65% Of 1rm Back Squat
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 12 Calorie Row
Station 2: 9 Hanging Knee Raises
Station 3: 6 Power Snatch
 
*Build To A Heavy 6 Rep*
 
Every 2 Minutes For 10 Minutes (5 Sets):
 
15 Banded Weighted Hip Thrusts
10 DB Front Raises

Modifications

Substitution For 12 Calorie Row:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
 
Substitution For 9 Hanging Knee Raises:
9 Tuck Ups / 9 Atomic Sit Ups / 9 Leg Lifts
 

VIDEO DEMOS

Back Squat

DB Hammer Curl

Hanging Knee Raise

DB Power Snatch

Banded Weighted Hip Thrust

DB Front Raise

Smile EVERYDAY.

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
 
Low Hang Power Snatch + Pause Snatch Balance (2 Second Pause In Catch)
*65-75% Of 1rm Snatch*
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
6 Snatch Grip Deadlifts
*70% Of 1rm Snatch*
 
Every 2 Minutes For 12 Minutes (6 Sets):
 
5 Back Squats
12 DB Hammer Curls
 
65% Of 1rm Back Squat
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 12 Calorie Row
Station 2: 9 Hanging Knee Raises
Station 3: 6 Power Snatch
 
*Build To A Heavy 6 Rep*
 
 
Every 2 Minutes For 10 Minutes (5 Sets):
 
15 Banded Weighted Hip Thrusts
10 DB Front Raises
 

Modifications

Substitution For 12 Calorie Row:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
 
Substitution For 9 Hanging Knee Raises:
9 Tuck Ups / 9 Atomic Sit Ups / 9 Leg Lifts
 

VIDEO DEMOS

Low Hang Power Snatch

Snatch Balance

Snatch Grip Deadlift

Back Squat

DB Hammer Curl

Hanging Knee Raise

Power Snatch

Banded Weighted Hip Thrust

DB Front Raise