Saturday 12/12/2020

  • GS20
  • GS30
  • GS60
  • GS60+

We are what we repeatedly DO.

Workout

Against A 15 Minute Clock:
 
3 Burpee Tuck Jumps
6 Jumping Lunges
9 Crossbody V Ups
12 Gute Bridges
 
*Rest 1 Minute Between Rounds*

Modifications

No Modifications For Today.

VIDEO DEMOS

Burpee Tuck Jump

Jumping Lunge

Crossbody V Up

Glute Bridge

We are what we repeatedly DO.

Workout

4 Sets:
 
30 Seconds Max Reps Plank Jumps
30 Seconds Max Reps DB Lateral Lunges
30 Seconds Max Reps DB Down Up Devils Press
30 Seconds Max Reps DB Bicep Curls
 
*Rest 1 Minute Between Sets*
 
Against A 15 Minute Clock:
 
3 DB Clusters
6 DB Front Rack Reverse Lunges
9 Crossbody V Ups
12 KB Swings
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For Max Reps Plank Jumps:
Max Calorie On Any Machine

VIDEO DEMOS

Plank Jump

DB Lateral Lunge

Down Up Devils Press

DB Bicep Curl

DB Cluster

DB Front Rack Lunge

Crossbody V Up

KB Swing

We are what we repeatedly DO.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 5 Bench Press
Station 2: 6 Assisted Single Leg Romanian Deadlifts (Each Side)
 
*70% Of 1rm Bench Press*
 
4 Sets:
 
30 Seconds Max Calorie Bike
30 Seconds Max Reps DB Lateral Lunges
30 Seconds Max Reps DB Down Up Devils Press
30 Seconds Max Reps DB Bicep Curls
 
*Rest 1 Minute Between Sets*
 
Against A 15 Minute Clock:
 
3 DB Clusters
6 DB Front Rack Reverse Lunges
9 Crossbody V Ups
12 KB Swings
 
*Rest 1 Minute Between Rounds*
 
 

Modifications

Substitution For 5 Bench Press:
8 DB Bench Press
*Build To A Heavy 8 Rep*
 
Substitution For 30 Seconds Max Calorie Bike:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold
 

VIDEO DEMOS

Bench Press

Assisted Single Leg Romanian Deadlift

DB Lateral Lunge

Down Up Devils Press

DB Bicep Curl

DB Cluster

DB Front Rack Lunge

Crossbody V Up

KB Swing

We are what we repeatedly DO.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
 
10 Barbell Strict Press
10 Barbell Supine Row
 
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 5 Bench Press
Station 2: 6 Assisted Single Leg Romanian Deadlifts (Each Side)
 
*70% Of 1rm Bench Press*
 
4 Sets:
 
30 Seconds Max Calorie Bike
30 Seconds Max Reps DB Lateral Lunges
30 Seconds Max Reps DB Down Up Devils Press
30 Seconds Max Reps DB Bicep Curls
 
*Rest 1 Minute Between Sets*
 
Against A 15 Minute Clock:
 
3 Clusters
6 Front Rack Reverse Lunges
9 Crossbody V Ups
12 KB Swings
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 30 Seconds Max Calorie Bike:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold

VIDEO DEMOS

Barbell Strict Press

Barbell Supine Row

Bench Press

Assisted Single Leg Romanian Deadlift

DB Lateral Lunge

Down Up Devils Press

DB Bicep Curl

Cluster

Front Rack Lunge

Crossbody V Up

KB Swing