Saturday 01/02/2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Keep Moving FORWARD.

Workout

3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of Pop Squats
60 Seconds Of Floor Touch To Jumps
60 Seconds Of High Knees
60 Seconds Of Push Ups
60 Seconds Of Mountain Climbers
60 Seconds Of Rest

Modifications

Substitution For 60 Seconds Of Mountain Climbers:
60 Seconds Of: Calorie On Any Machine / Burpees / Butterfly Sit Ups / Down Ups / 100m Run

VIDEO DEMOS

WORKOUT

Keep Moving FORWARD.

Workout

4 Sets:
 
30 Seconds of Double Unders / Single Unders
*Rest 30 Seconds Between Sets*
 
*Rest 1 Minute*
 
As Many Reps As Possible In 4 Minutes:
5 DB Man Makers
5 Straight Leg Sit Ups
 
3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of DB Thrusters
60 Seconds Of DB Sumo Deadlift High Pulls
60 Seconds Of Lateral Hops Over DB
60 Seconds Of DB Push Press
60 Seconds Of Calorie Row
60 Seconds Of Rest

Modifications

Substitution For 30 Seconds Max Effort Of Double Unders / Single Unders:
30 Seconds Of:
Bicycle Kicks / Mountain Climber Twists / Russian Twists / Pop Squats
 
Substitution For 60 Seconds Of Calorie Row:
60 Seconds Of: Calorie On Any Machine / Burpees / Mountain Climbers / Down Ups / 100m Run

VIDEO DEMOS

Double Unders
 
Single Unders
 
DB Man Maker
 
Straight Let Sit Up
 
DB Thruster
 
DB Sumo Deadlift High Pull
 
Lateral Hop Over DB
 
DB Push Press

WORKOUT

Keep Moving FORWARD.

Workout

5 Sets:
8 DB Goblet Squats
8 Reverse Lunge To Knee Jumps (Each Side)
 
*Rest As Needed*
 
4 Sets:
30 Seconds Max Effort:
Calorie On Any Machine
 
*30 Seconds Rest Between Sets*
 
*Rest 1 Minute*
 
As Many Reps As Possible In 4 Minutes:
5 DB Man Makers
5 Inchworms
 
3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of Wallballs
60 Seconds Of DB Sumo Deadlift High Pulls
60 Seconds Of Lateral Hops Over DB
60 Seconds Of DB Push Press
60 Seconds Of Calorie Row
60 Seconds Of Rest

Modifications

Substitution For 30 Seconds Max Effort Of Calorie On Any Machine:
30 Seconds Of:
Bicycle Kicks / Mountain Climber Twists / Russian Twists / Pop Squats
 
Substitution For 60 Seconds Of Wallballs:
60 Seconds Of: DB Thrusters / DB Front Squats
 
Substitution For 60 Seconds Of Calorie Row:
60 Seconds Of: Calorie On Any Machine / Burpees / Double Unders / Single Unders / 100m Run

VIDEO DEMOS

Goblet Squat
 
Reverse Lunge To Knee Jump
 
DB Man Maker
 
Inchworm
 
Wallball
 
DB Sumo Deadlift High Pull
 
Lateral Hop Over DB
 
DB Push Press

WORKOUT

Keep Moving FORWARD.

Workout

5 Sets:
 
8 Barbell Back Squat Jumps
8 Reverse Lunge To Knee Jumps (Each Side)
 
*Rest As Needed*
Warm-up
Every 2 Minutes For 12 Minutes (6 Sets):
 
6 Alternating DB Bench Press
12 Banded Pull Aparts
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
5 Barbell Hip Thrusts
10-20 Seconds Barbell Hip Thrust Iso Hold
 
3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of Wall balls
60 Seconds Of Sumo Deadlift High Pulls
60 Seconds Of Box Jumps
60 Seconds Of Push Press
60 Seconds Of Calorie Row
60 Seconds Of Rest

Modifications

Substitution For 8 Barbell Back Squat Jump:
8 Floor Touch To Jumps
 
Substitution For 60 Seconds Of Wallballs:
60 Seconds Of: DB Thrusters / DB Front Squats
 
Substitution For 60 Seconds Of Calorie Row:
60 Seconds Of: Calorie On Any Machine / Burpees / Double Unders / Single Unders / 100m Run

VIDEO DEMOS

Barbell Back Squat Jump
 
Reverse Lunge To Knee Jump
 
Alternating DB Bench Press
 
Banded Pull Apart
 
Barbell Hip Thrust
 
Wallball
 
Sumo Deadlift High Pull
 
Box Jump
 
Push Press