Banded Clamshell ·
Banded Glute Bridge Walkout ·
Banded Press ·
Box Jump ·
Clamshell ·
Deadlift Jump ·
Down Up Devils Press ·
Dumbbell Push Press ·
Dumbbell Deadlift ·
Dumbbell Sumo Squat Romanian Deadlift ·
Floor Touch To Jump ·
Glute Bridge Walkout ·
High Knee ·
Jumping Lunge ·
Pike Push Up ·
Push Jerk ·
Saturday 11/14/2020
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GS20
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GS30
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GS60
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GS60+
Workout
You change the world by being YOURSELF.
Part A)
3 Sets:
15 Clamshells (Each Side)
15 Glute Bridge Walkouts
*Rest As Needed*
*Banded Optional*
Part B)
4 Rounds For Time (12 Minute Time Cap):
12 Pike Push Ups
12 Deadlift Jumps
12 Jumping Lunges
12 Floor Touch To Jumps
Modifications:
No Modifications For Today.
Video Demos
Clamshell
Glute Bridge Walkout
Pike Push Up
Deadlift Jump
Jumping Lunge
Floor Touch To Jump
Workout
You change the world by being YOURSELF.
Part A)
3 Sets:
15 Banded Press
15 Banded Clamshells (Each Side)
15 Banded Glute Bridge Walkouts
*Rest As Needed*
Part B)
4 Rounds For Time (18 Minute Time Cap):
12 DB Push Press
12 DB Deadlifts
12 Calorie Row
12 Box Jumps
Modifications:
Substitution For 12 Calorie Row:
- 12 Down Up Devils Press / 12 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
Substitution For 12 Box Jumps:
- 12 Pop Squats / 12 Floor Touch To Jumps / 12 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks
Video Demos
Banded Press
Banded Clamshell
Banded Glute Bridge Walkout
Dumbbell Push Press
Dumbbell Deadlift
Box Jump
Workout
You change the world by being YOURSELF.
Part A)
5 Sets:
30 High Knees
10 Down Up Devils Press
*Rest As Needed*
Part B)
3 Sets:
15 Banded Press
15 Banded Clamshells (Each Side)
15 Banded Glute Bridge Walkouts
*Rest As Needed*
Part C)
4 Rounds For Time (18 Minute Time Cap):
12 DB Push Press
12 DB Deadlifts
12 Calorie Row
12 Box Jumps
Modifications:
Substitution For 12 Calorie Row:
- 12 Down Up Devils Press / 12 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
Substitution For 12 Box Jumps:
- 12 Pop Squats / 12 Floor Touch To Jumps / 12 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks
Video Demos
High Knee
Down Up Devils Press
Banded Press
Banded Clamshell
Banded Glute Bridge Walkout
Dumbbell Push Press
Dumbbell Deadlift
Box Jump
Workout
You change the world by being YOURSELF.
Part A)
5 Sets:
30 High Knees
10 Down Up Devils Press
*Rest As Needed*
Part B)
Rotate Stations Every 2 Minutes For 12 Minutes (6 Sets):
Station 1: 8 DB Sumo Squat Romanian Deadlifts
Station 2: 6 Push Jerks
60-70% Of 1rm Push Jerk
Part C)
3 Sets:
15 Banded Press
15 Banded Clamshells (Each Side)
15 Banded Glute Bridge Walkouts
*Rest As Needed*
Part D)
4 Rounds For Time (18 Minute Time Cap):
12 DB Push Press
12 DB Deadlifts
12 Calorie Row
12 Box Jumps
Modifications:
Substitution For 12 Calorie Row:
- 12 Down Up Devils Press / 12 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
Substitution For 12 Box Jumps:
- 12 Pop Squats / 12 Floor Touch To Jumps / 12 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks