Monday 12/28/2020
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GS20
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GS30
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GS60
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GS60+
WORKOUT
If you don't risk anything, you risk even more.
Workout
Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 8-12 Hip Thrusts
Station 2: 6-8 Glute Bridge Walkouts
Station 3: 12 Broad Jumps
*Rest As Needed*
2 Sets:
As Many Rounds As Possible In 4 Minutes:
8 Deadlift Jumps
6 Burpees
4 Crossbody V Ups
*Rest 1 Minute Between Sets*
Video Demos
Hip Thrust
Glute Bridge Walkout
Broad Jump
Deadlift Jump
Burpee
Crossbody V Up
WORKOUT
If you don't risk anything, you risk even more.
Workout
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Hip Thrusts
Station 2: 6-8 Banded Glute Bridge Walkouts
Station 3: 12 V-Ups
4 Sets:
As Many Rounds As Possible In 4 Minutes:
8 DB Deadlifts
6 Burpees Over DB
4 DB Clusters
*Rest 1 Minute Between Sets*
VIDEO DEMOS
Banded Hip Thrust
Banded Glute Bridge Walkout
V Up
DB Deadlift
Burpee Over DB
DB Cluster
WORKOUT
If you don't risk anything, you risk even more.
Workout
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 5 Back Squats
Staton 2: 10 Push Ups
Station 3: 5 High Box Jumps
50-60% Of 1rm Back Squat
4 Sets:
As Many Rounds As Possible In 4 Minutes:
8 DB Deadlifts
6 Burpees Over DB
4 DB Clusters
*Rest 1 Minute Between Sets*
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Hip Thrusts
Station 2: 6-8 Banded Glute Bridge Walkouts
Station 3: 12 V-Ups
Modifications
Substitution For 5 High Box Jumps:
5 Vertical Jumps / 10 Pop Squats
VIDEO DEMOS
Back Squat
Push Up
High Box Jump
DB Deadlift
Burpee Over DB
DB Cluster
Banded Hip Thrust
Banded Glute Bridge Walkout
V Up
WORKOUT
If you don't risk anything, you risk even more.
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
40-50% Of 1rm Squat Snatch
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 5 Back Squats
Staton 2: 10 Push Ups
Station 3: 5 High Box Jumps
50-60% Of 1rm Back Squat
4 Sets:
As Many Rounds As Possible In 4 Minutes:
8 Deadlifts
6 Burpees Over The Bar
4 Clusters
*Rest 1 Minute Between Sets*
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Hip Thrusts
Station 2: 6-8 Banded Glute Bridge Walkouts
Station 3: 12 V-Ups
Modifications
Substitution For 5 High Box Jumps:
5 Vertical Jumps / 10 Pop Squats
VIDEO DEMOS
Low Hang Power Snatch
Overhead Squat
Back Squat
Push Up
High Box Jump
Deadlift
Burpee Over Bar
Cluster
Banded Hip Thrust
Banded Glute Bridge Walkout
V Up