Tuesday 01/05/2021

Nothing is IMPOSSIBLE.

  • GS20
  • GS30
  • GS60
  • 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

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