Saturday 01/16/2021

You change the world by being YOURSELF.

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (8 Minute Time Cap):
50-40-30-20-10
 
Quick Taps
Butterfly Sit Ups
 
*Rest 3 Minutes*
 
For Time (8 Minute Time Cap):
21-15-9
 
Pop Squats
Plank To Knee Taps

Video Demos

VIDEO DEMOS

Quick Tap
https://youtu.be/9LvOkFm-aDA

Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU

Pop Squat
https://youtu.be/88ar-MUh2ro

Plank To Knee Tap
https://youtu.be/2EijNlDVDro

WORKOUT

Workout

Buy In:
45-60 Seconds DB Front Rack Hold
 
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
 
Buy Out:
45-60 Seconds DB Front Rack Hold
 
Every Minute For 5 Minutes:
4-6 DB Man Makers
 
*Into*
 
Every Minute For 5 Minutes:
8-10 KB Swings

VIDEO DEMOS

VIDEO DEMOS

DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
 
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
 
DB Death March
https://youtu.be/ksstmpzOS6E
 
DB Sumo Squat 
 
Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
 
DB Man Maker
https://youtu.be/_6vbOXBLCD4
 
KB Swing
https://youtu.be/DWB0TmruJuA

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 6-8 High Box Jumps
Station 2: 30-40 Russian Twists
 
5 Sets:
6 1-1-2 DB Bench Press
10 Crossbody V Ups
Unders 20-30 Second Wall Sit Hold
 
*Rest As Needed*
 
For Time (12 Minute Time Cap):
50-40-30-20-10
 
Double Unders / Single Unders
Butterfly Sit Ups
 
*Rest 3 Minutes*
 
For Time (12 Minute Time Cap):
15-12-9
DB Thrusters
Strict Pull Ups

Modifications

Substitution For
 
6-8 High Box Jumps:
8-10 Floor Touch To Jumps / 8-10 Vertical Jumps / 6-8 Broad Jumps
 
Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats
 
Strict Pull Ups:
21 / 15 / 9 Reps Of:
DB Bent Over Row / DB Lateral Raise / DB Upright Rows / DB Front Raise

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
6 DB Thrusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6 Alternating Weighted Cossack Squats
 
Buy In:
45-60 Seconds DB Front Rack Hold
 
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
 
Buy Out:
45-60 Seconds DB Front Rack Hold
Warm-up
Every Minute For 5 Minutes:
 
4-6 DB Man Makers
 
*Into*
 
Every Minute For 5 Minutes:
 
8-10 KB Swings

VIDEO DEMOS

VIDEO DEMOS

DB Thruster
https://youtu.be/8yPcDDvWqsE
 
Weighted Cossack Squat
https://youtu.be/jHDfTK8Ij5U
 
DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
 
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
 
DB Death March
https://youtu.be/ksstmpzOS6E
 
DB Sumo Squat Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
 
DB Man Maker
https://youtu.be/_6vbOXBLCD4
 
KB Swing
https://youtu.be/DWB0TmruJuA

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