Monday 12/21/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Prove Them WRONG.

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
10 Death March (Each Side)
10 Side Crunch (Each Side)

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 50 Quick Taps
Station 2: 30 Shoulder Taps
Station 3: 10 Atomic Sit Ups

WORKOUT

Prove Them WRONG.

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 DB Power Cleans

Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups

Modifications

Substitution For
10 Calorie Bike:

50 Double Unders
or
100 Single Unders
or
10 Burpees / 15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists

WORKOUT

Prove Them WRONG.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Back Squats
12 Alternating DB Bicep Curls
85% Of 1rm Back Squat

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 DB Power Cleans

Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups

Modifications

Substitution For
10 Calorie Bike:

50 Double Unders
or
100 Single Unders
or
10 Burpees
or
15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists

WORKOUT

Prove Them WRONG.

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
Hang Muscle Snatch + Hang Power Snatch + Low Hang Power Snatch
*60-70% Of 1rm Snatch*

Every 2 Minutes For 6 Minutes (3 Sets):
6 Snatch Deadlifts
*80-90% Of 1rm Snatch*

Every 2 Minutes For 12 Minutes (6 Sets):

3 Back Squats
12 Alternating DB Bicep Curls

85% Of 1rm Back Squat

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 Power Cleans

*Build To A Heavy 5 Rep*

Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups

Modifications

Substitution For
10 Calorie Bike:

50 Double Unders
or
100 Single Unders
or
10 Burpees
or
15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists