Tuesday 11/03/2020
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GS20
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GS30
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GS60
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GS60+
Workout
Trust the timing of your life.
Part A)
Every 3 Minutes For 6 Minutes (2 Sets):
24 Air Squats
24 Crossbody V Ups
Part B)
5 Rounds For Time (12 Minute Time Cap):
200 Meter Run
10 Push Ups
10 Reverse Lunge To Knee Jump (Each Side)
Modifications:
Substitution For 200m Run:
- 200m Calorie On Any Machine / Max Effort 1 Minute Plank Hold / 50 Jumping Jacks / 50 Mountain Climbers
Video Demos
Air Squat
Crossbody V Up
Push Up
Reverse Lunge To Knee Jump
Workout
Trust the timing of your life.
Part A)
Every 3 Minutes For 6 Minutes (2 Sets):
2-4 Strict Pull Ups
24 Crossbody V Ups
Part B)
5 Rounds For Time (20 Minute Time Cap):
400 Meter Run
10 Push Ups
10 Box Jump Overs
Modifications:
Substitution For 2-4 Strict Pull Ups:
- 5-8 Strict Ring Rows / 5-8 DB Upright Row / 5-8 Heavy DB Bent Over Row
Substitution For 400m Run:
- 400m Calorie On Any Machine / Max Effort 2 Minute Plank Hold / 50 Jumping Jacks + 50 Mountain Climbers
Substitution For 10 Box Jump Overs:
1 - 0 Floor Touch To Jump / 15 Pop Squats / 10 Burpee Broad Jumps
Video Demos
Strict Pull Up
Crossbody V Up
Push Up
Box Jump Over
Workout
Trust the timing of your life.
Part A)
Every 3 Minutes For 12 Minutes (4 Sets):
2-4 Strict Pull Ups
24 Crossbody V Ups
Part B)
5 Sets:
8 Archer Ring Rows
8 Renegade Rows
*Rest As Needed*
Part C)
5 Rounds For Time (20 Minute Time Cap):
400 Meter Run
10 Push Ups
10 Box Jump Overs
Modifications:
Substitution For 2-4 Strict Pull Ups:
- 5-8 Strict Ring Rows / 5-8 DB Upright Row / 5-8 Heavy DB Bent Over Row
Substitution For 8 Archer Ring Rows:
- 8 Staggered Push Ups / 8 Pike Push Ups
Substitution For 400m Run:
- 400m Calorie On Any Machine / Max Effort 2 Minute Plank Hold / 50 Jumping Jacks + 50 Mountain Climbers
Substitution For 10 Box Jump Overs:
- 10 Floor Touch To Jump / 15 Pop Squats / 10 Burpee Broad Jumps
Video Demos
Strict Pull Up
Jumping Air Squat
Archer Row
Renegade Row
Push Up
Box Jump Over
Workout
Trust the timing of your life.
Part A)
Every Minute For 6 Minutes (6 Sets):
10 Second Jerk Dip Hold + 2 Push Jerk
55-65% Of 1rm Push Jerk
Every Minute For 6 Minutes (6 Sets):
10 Second Jerk Dip Hold + Split Jerk
60% Of 1rm Split Jerk
Part B)
Every 3 Minutes For 12 Minutes (4 Sets):
2-4 Strict Pull Ups
24 Crossbody V Ups
Part C)
5 Sets:
8 Archer Ring Rows
8 Renegade Rows
*Rest As Needed*
Part D)
5 Rounds For Time (20 Minute Time Cap):
400 Meter Run
10 Push Ups
10 Box Jump Overs
Modifications:
Substitution For 2-4 Strict Pull Ups:
- 5-8 Strict Ring Rows / 5-8 DB Upright Row / 5-8 Heavy DB Bent Over Row
Substitution For 8 Archer Ring Rows:
- 8 Staggered Push Ups / 8 Pike Push Ups
Substitution For 400m Run:
- 400m Calorie On Any Machine / Max Effort 2 Minute Plank Hold / 50 Jumping Jacks + 50 Mountain Climbers
Substitution For 10 Box Jump Overs:
- 10 Floor Touch To Jump / 15 Pop Squats / 10 Burpee Broad Jumps