Saturday 12/19/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Start SOMEWHERE.

Workout

Every Minute For 3 Minutes (3 Sets):
10 Plank Bounces
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
10 Plank Jumps
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
10 Crossbody V Ups
Max Effort High To Low Planks

For Time (10 Minute Time Cap):
30 Pop Squats
30 Push Ups
30 Down Ups
20 Pop Squats
20 Push Ups
20 Down Ups
10 Pop Squats
10 Push Ups
10 Down Ups

WORKOUT

Start SOMEWHERE.

Workout


Every Minute For 3 Minutes (3 Sets):
5 KB Sumo Squat Romanian Deadlifts
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
5 Heavy KB Sumo Deadlift High Pulls
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
5 DB Deadlifts
Max Effort High To Low Planks

For Time (18 Minute Time Cap):

30 Single Arm DB Thrusters
30 Alternating DB Hang Clean And Jerks
30 Down Ups
20 Single Arm DB Thrusters
20 Alternating DB Hang Clean And Jerks
20 Down Ups
10 Single Arm DB Thrusters
10 Alternating DB Hang Clean And Jerks
10 Down Ups

Modifications

Substitution For
30 / 20 / 10 DB Thrusters:

30 / 20 / 10 Wallballs
or
Barbell Thrusters
or
DB Front Squats

WORKOUT

Start SOMEWHERE.

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Floor Touch To Jumps
Station 2: 10 Banded Hip Thrusts

Every Minute For 3 Minutes (3 Sets):
5 KB Sumo Squat Romanian Deadlifts
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
5 Heavy KB Sumo Deadlift High Pulls
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
5 DB Deadlifts
Max Effort High To Low Planks

For Time (18 Minute Time Cap):

30 Wallballs
30 Alternating DB Hang Clean And Jerks
30 Down Ups
20 Wallballs
20 Alternating DB Hang Clean And Jerks
20 Down Ups
10 Wallballs
10 Alternating DB Hang Clean And Jerks
10 Down Ups

Modifications

Substitution For
30 / 20 / 10 Wallballs:

30 / 20 / 10 DB Thrusters
or
Barbell Thrusters
or
DB Front Squats

WORKOUT

Start SOMEWHERE.

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Floor Touch To Jumps
Station 2: 10 Banded Hip Thrusts

Every 2:30 Minutes For 10 Minutes (4 Sets):

20 KB Front Rack Squats
5 Deadlifts
*80% Of 1rm Deadlift*

Every Minute For 3 Minutes (3 Sets):
5 KB Sumo Squat Romanian Deadlifts
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
5 Heavy KB Sumo Deadlift High Pulls
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
5 DB Deadlifts
Max Effort High To Low Planks

For Time (18 Minute Time Cap):
30 Wallballs
30 Alternating DB Hang Clean And Jerks
30 Down Ups
20 Wallballs
20 Alternating DB Hang Clean And Jerks
20 Down Ups
10 Wallballs
10 Alternating DB Hang Clean And Jerks
10 Down Ups

Modifications

Substitution for
30 / 20 / 10 Wallballs:

30 / 20 / 10 DB Thrusters
or
Barbell Thrusters
or
DB Front Squats