Saturday 01/09/2021

You change the world by being YOURSELF.

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
 
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

Video Demos

VIDEO DEMOS

Floor Touch To Jump
 
Down Up

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Banded Glute Bridge
 
Alternating DB Bench Press:
 
Banded Side Step
 
Floor Touch To Jump
 
Down Up

WORKOUT

Workout

5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
 
*Rest As Needed*
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
 
DB Front Squats
Burpee Over DB
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Broad Jump
 
Alternating Cossack Squat
 
Banded Glute Bridge
 
Alternating DB Bench Press
 
Banded Side Step
 
DB Front Squat
 
Burpee Over DB

WORKOUT

Workout

5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
 
*Rest As Needed*
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
*Rest 2 Minutes*
 
4 Sets:
20 Seconds of Handstand Hold:
*40 Seconds Rest Between Sets*
 
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
 
Front Squats
Bar Facing Burpees
*200m Run After Each Round*

Modifications

Substitution For 20 Second Handstand Hold:
20 Second Feet Elevated Pike Hold / 2 Wall Walks / 20 Second Pike Hold
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Broad Jump
 
Alternating Cossack Squat
 
Banded Glute Bridge
 
Alternating DB Bench Press
 
Banded Side Step
 
Handstand Hold
 
Front Squat
 
Bar Facing Burpee

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