Saturday 12/26/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Start SOMEWHERE.

Workout

For Time (15 Minute Time Cap):

50 Plank Jumps
25 Pop Squats
40 Plank Jumps
20 Pop Squats
30 Plank Jumps
15 Pop Squats
20 Plank Jumps
10 Pop Squats
10 Plank Jumps
5 Pop Squats

WORKOUT

Start SOMEWHERE.

Workout

4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold

*Rest 1 Minute Between Sets*

For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats

Modifications

Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:

50 / 40 / 30 / 20 / 10 Reps Of:
  -Plank Jacks
or
  -Jumping Jacks
or
  -High Knees
or
  -Quick Taps
or
  -Mountain Climbers

WORKOUT

Start SOMEWHERE.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Bench Press
Station 2: 6 Single Leg Weighted Hip Thrusts (Each Side)
*75% Of 1rm Bench Press*

4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold

*Rest 1 Minute Between Sets*

For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats

Modifications

Substitution For
4 Bench Press:
or
6 DB Bench Press

Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:

50 / 40 / 30 / 20 / 10 Reps Of:
Plank Jacks
or
Jumping Jacks
or
High Knees
or
Quick Taps
or
Mountain Climbers

WORKOUT

Start SOMEWHERE.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
10 DB Renegade Rows
30 Seconds of Banded Monster Walk

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Bench Press
Station 2: 6 Single Leg Weighted Hip Thrusts (Each Side)
*75% Of 1rm Bench Press*

4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold

*Rest 1 Minute Between Sets*

For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats

Modifications

Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:

50 / 40 / 30 / 20 / 10 Reps Of:
  - Plank Jacks
or
  -Jumping Jacks
or
  -High Knees
or
  -Quick Taps
or
  -Mountain Climbers