Monday 12/07/2020
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GS20
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GS30
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GS60
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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