Burpee Broad Jump ·
Butterfly Sit Up ·
Dumbbell Squat Clean ·
Front Squat ·
Hang Power Clean ·
Hang Squat Clean ·
High To Low Plank ·
Hollow Rock ·
Kettlebell Swing ·
Man Maker ·
Power Clean ·
Squat Clean ·
Tuesday 11/17/2020
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GS20
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GS30
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GS60
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GS60+
Shine like the STARS. #GROWNSTRONG
Workout
4 Sets:
10 Second Single Arm Plank Hold (Each Side)
10 Tricep Extensions
10 Plank To Knee Taps
*Rest As Needed*
Against A 10 Minute Clock:
30 Quick Taps
10 Broad Jumps
10 Floor Touch To Jumps
*Rest 1 Minute Between Rounds*
Modifications:
No Modifications For Today.
VIDEO DEMOS
Single Arm Plank Hold
Tricep Extension
Plank To Knee Tap
Quick Tap
Broad Jump
Floor Touch To Jump
Shine like the STARS. #GROWNSTRONG
Workout
Against A 15 Minute Clock:
30 Double Unders / 60 Single Unders
15 Russian KB Swings
15 KB Thrusters
*Rest 1 Minute Between Rounds*
4 Sets:
10 Single Arm Tate Press (Each Side)
10 DB Bent Over Rows
10 Banded Lat Pulldowns
*Rest As Needed*
Modifications:
Substitution For 30 Double Unders / 60 Single Unders:
60 Quick Taps / 30 Mountain Climber Twists / 30 Jumping Jacks
VIDEO DEMOS
Double Under
Single Under
Russian KB Swing
KB Thruster
Single Arm Tate Press
DB Bent Over Row
Banded Lat Pulldown
Shine like the STARS. #GROWNSTRONG
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Strict Hanging Knee Raises
Station 2: 6-10 Feet Elevated Pike Push Ups
4 Sets:
10 Single Arm Tate Press (Each Side)
10 Inverted Supine Rows
10 Banded Lat Pulldowns
*Rest As Needed*
Against A 15 Minute Clock:
30 Double Unders / 60 Single Unders
15 Russian KB Swings
15 KB Thrusters
*Rest 1 Minute Between Rounds*
Modifications:
Substitution For 6-10 Strict Hanging Knee Raises:
6-10 Tuck Ups
Substitution For 30 Double Unders / 60 Single Unders:
60 Quick Taps / 30 Mountain Climber Twists / 30 Jumping Jacks
VIDEO DEMOS
Strict Hanging Knee Raise
Feet Elevated Pike Push Up
Single Arm Tate Press
Inverted Supine Row
Banded Lat Pulldown
Double Under
Single Under
Russian KB Swing
KB Thruster
Shine like the STARS. #GROWNSTRONG
Workout
Every Minute For 5 Minutes (5 Sets):
5 Push Press
*50-60% Of 1rm Push Press*
Every Minute For 5 Minutes (5 Sets):
5 Push Jerk
*55-65% Of 1rm Push Jerk*
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Strict Hanging Knee Raises
Station 2: 6-10 Feet Elevated Pike Push Ups
4 Sets:
10 Single Arm Tate Press (Each Side)
10 Inverted Supine Rows
10 Banded Lat Pulldowns
*Rest As Needed*
Against A 15 Minute Clock:
30 Double Unders / 60 Single Unders
15 Russian KB Swings
15 KB Thrusters
*Rest 1 Minute Between Rounds*
Modifications:
Substitution For 6-10 Strict Hanging Knee Raises:
6-10 Tuck Ups
Substitution For 30 Double Unders / 60 Single Unders:
60 Quick Taps / 30 Mountain Climber Twists / 30 Jumping Jacks