Tuesday 01/12/2021

Nothing is IMPOSSIBLE.

  • GS20
  • GS30
  • GS60
  • 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

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