Air Squat ·
Burpee Over Bar ·
Burpee Over Dumbbell ·
Deadlift ·
Deadlift Jump ·
Down Up ·
Dumbbell Floor Press ·
Dumbbell Sumo Squat Romanian Deadlift ·
Dumbbell Bicep Curl ·
Dumbbell Deadlift ·
Dumbbell Hang Power Clean ·
Dumbbell Push Jerk ·
Floor Touch To Jump ·
Hang Power Clean ·
Leg Lift ·
Lunge ·
Overhead Lunge ·
Overhead Squat ·
Push Jerk ·
Reverse Lunge To Knee Jump ·
Side Tuck Up ·
Staggered Push Up ·
Saturday 11/07/2020
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GS20
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GS30
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GS60
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GS60+
Workout
If you work, IT will work.
Part A)
Every 2 Minutes For 8 Minutes (4 Sets):
200 Meter Run
Sets 1 / 3 Max Staggered Push Ups
Sets 2 / 4 Max Air Squats
Part B)
For Time (12:00 Minute Time Cap):
15 Deadlift Jumps
15 Floor Touch To Jumps
15 Lunges
15 Down Ups
10 Deadlift Jumps
10 Floor Touch To Jumps
10 Lunges
10 Down Ups
5 Deadlift Jumps
5 Floor Touch To Jumps
5 Lunges
5 Down Ups
Modifications:
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
Video Demosc
Staggered Push Up
Air Squat
Deadlift Jump
Floor Touch To Jump
Lunge
Down Up
Workout
If you work, IT will work.
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
200 Meter Run
Sets 1 / 3 / 5 Max DB Floor Press
Sets 2 / 4 / 6 DB Bicep Curls
Part B)
For Time (15:00 Minute Time Cap):
15 DB Deadlifts
15 DB Hang Power Cleans
15 DB Overhead Lunges
15 Burpees Over DB
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Overhead Lunges
10 Burpees Over DB
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Overhead Lunges
5 Burpees Over DB
Modifications:
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
Substitution For 15 / 10 / 5 DB Overhead Lunges:
- 15 / 10 / 5 DB Front Squats
Video Demos
Dumbbell Floor Press
Dumbbell Bicep Curl
Dumbbell Deadlift
Dumbbell Hang Power Clean
Overhead Lunge
Burpee Over Dumbbell
Workout
If you work, IT will work.
Part A)
Rotate Stations Every 2 Minutes For 12 Minutes (6 Sets):
12 DB Sumo Squat Romanian Deadlifts
6 DB Push Jerks
Part B)
Every 2 Minutes For 12 Minutes (6 Sets):
200 Meter Run
Sets 1 / 3 / 5 Max DB Floor Press
Sets 2 / 4 / 6 DB Bicep Curls
Part C)
For Time (15:00 Minute Time Cap):
15 DB Deadlifts
15 DB Hang Power Cleans
15 Overhead Squats
15 Burpees Over The Bar
10 DB Deadlifts
10 DB Hang Power Cleans
10 Overhead Squats
10 Burpees Over The Bar
5 DB Deadlifts
5 DB Hang Power Cleans
5 Overhead Squatsa
5 Burpees Over The Bar
Modifications:
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
Substitution For 15 / 10 / 5 Overhead Squats:
- 15 / 10 / 5 DB Front Squats / DB Overhead Lunges
Substitution For 15 / 10 / 5 Burpees Over Bar:
- 15 / 10 / 5 Burpees Over DB
Video Demos
Dumbbell Sumo Squat Romanian Deadlift
Dumbbell Push Jerk
Dumbbell Floor Press
Dumbbell Bicep Curl
Dumbbell Deadlift
Dumbbell Hang Power Clean
Overhead Squat
Burpee Over Bar
Workout
If you work, IT will work.
Part A)
Every Minute For 6 Minutes (6 Sets):
10-15 Seconds Reverse Lunge To Knee Jumps (Each Side)
*Rest 2 Minutes*
Every Minute For 6 Minutes (6 Sets):
Station 1: 30-40 Seconds Leg Lifts
Station 2: 15-20 Seconds Side Tuck Ups (Each Side)
Part B)
Rotate Stations Every 2 Minutes For 12 Minutes (6 Sets):
Station 1: 12 DB Sumo Squat Romanian Deadlifts
Station 2: 6 Push Jerks
55-65% Of 1rm Push Jerk
Part C)
Every 2 Minutes For 12 Minutes (6 Sets):
200 Meter Run
Sets 1 / 3 / 5 Max DB Floor Press
Sets 2 / 4 / 6 DB Bicep Curls
Part D)
For Time (15:00 Minute Time Cap):
15 Deadlifts
15 Hang Power Cleans
15 Overhead Squats
15 Burpees Over The Bar
10 Deadlifts
10 Hang Power Cleans
10 Overhead Squats
10 Burpees Over The Bar
5 Deadlifts
5 Hang Power Cleans
5 Overhead Squats
5 Burpees Over The Bar
Modifications:
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
Substitution For 15 / 10 / 5 Overhead Squats:
- 15 / 10 / 5 Front Squats