Tuesday 01/12/2021
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
3 Rounds For Time (10 Minute Time Cap):
200 Meter Run
10 Elevated Plyo Push Ups
15 High Knees + 15 Butt Kickers
10 Pop Squats
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 45 Second Wall Sit Hold
Station 2: 45 Second Plank To Knee Taps
Station 3: 45 Second Broad Jumps
Station 4: 45 Second High Plank Hold
Video Demos
VIDEO DEMOS
Elevated Plyo Push Up
High Knee
Butt Kicker
Pop Squat
Wall Sit Hold
Plank To Knee Tap
Broad Jump
High Plank Hold
WORKOUT
Workout
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
Substitution For
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
VIDEO DEMOS
VIDEO DEMOS
Burpee
Double DB Snatch
DB Push Up
DB Skull Crusher
Weighted Glute Bridge
DB Lateral Raise
DB Single Arm Bent Over Row
WORKOUT
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
20 Second Bar Hang
5 Strict Pull Ups
4 Pike Push Ups
*Rest The Remainder Of The Time*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
Modifications
Substitution For
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold
5 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
VIDEO DEMOS
VIDEO DEMOS
Bar Hang
Strict Pull Up
Pike Push Up
DB Skull Crusher
Weighted Glute Bridge
DB Lateral Raise
DB Single Arm Bent Over Row
Burpee
Double DB Snatch
DB Push Up
WORKOUT
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
20 Second Bar Hang
5 Strict Pull Ups
4 Pike Push Ups
*Rest The Remainder Of The Time*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
Modifications
Substitution For
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold
5 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
VIDEO DEMOS
VIDEO DEMOS
Bar Hang
Strict Pull Up
Pike Push Up
DB Skull Crusher
Weighted Glute Bridge
DB Lateral Raise
DB Single Arm Bent Over Row
Burpee
Double DB Snatch
DB Push Up