Tuesday 01/05/2021
Nothing is IMPOSSIBLE.
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GS20
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GS30
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GS60
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GS60+
WORKOUT
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Video Demos
VIDEO DEMOS
Butt Kicker
Quick Tap
Crossbody V Up
Pike Push Up
Tricep Extension
Hollow Hold
WORKOUT
Workout
Against A 15 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
*Rest 1 Minute Between Rounds*
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Pike Hold
Modifications
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches
VIDEO DEMOS
VIDEO DEMOS
Alternating DB Hang Power Snatch
Atomic Sit Up
Pike Push Up
Banded Lat Pulldown
Pike Hold
WORKOUT
Workout
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
1 Wall Walk
Against A 20 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
*Rest 1 Minute Between Rounds*
Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
Substitution For 1 Wall Walk:
10 Second Pike Hold / 10 Second Feet Elevated Pike Hold
Modifications
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches
VIDEO DEMOS
VIDEO DEMOS
Strict Pull Up
Single Arm DB Floor Press
Single Leg Banded Glute Bridge
Pike Push Up
Banded Lat Pulldown
Wall Walk
Alternating DB Hang Power Snatch
Atomic Sit Up
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
50-60% Of 1rm Strict Press
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Handstand Hold
Against A 20 Minute Clock:
20 Calorie Bike
15 Hang Power Snatch
10 Hanging Knee Raises
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
Substitution For 10 Second Handstand Hold:
2 Wall Walks / 10 Second Pike Hold
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
Substitution For 10 Hanging Knee Raises:
10 Atomic Sit Ups / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches
VIDEO DEMOS
VIDEO DEMOS
Strict Press
Push Press
Strict Pull Up
Single Arm DB Floor Press
Single Leg Banded Glute Bridge
Pike Push Up
Banded Lat Pulldown
Handstand Hold
Hang Power Snatch
Hanging Knee Raise