Tuesday 11/10/2020
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GS20
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GS30
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GS60
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GS60+
Workout
Prove them WRONG.
Part A)
Every Minute For 3 Minutes (3 Sets):
10 Front Raises + 10 Second Front Raise Hold
Every Minute For 3 Minutes (3 Sets):
10 Staggered Push Ups
Every Minute For 3 Minutes (3 Sets):
10 Tricep Extensions
Part B)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
6 Deadlift Jumps
3 Vertical Jumps
6 Shoulder Tap Push Up
*Rest 1 Minute Between Sets*
Modifications:
- No Modifications For Today.
Video Demos
Front Raise
Staggered Push Up
Tricep Extension
Deadlift Jump
Vertical Jump
Shoulder Tap Push Up
Workout
Prove them WRONG.
Part A)
Every Minute For 3 Minutes (3 Sets):
10 DB Front Raises + 10 Second Front Raise Hold
Every Minute For 3 Minutes (3 Sets):
10 DB Bent Over Seesaw Rows
Every Minute For 3 Minutes (3 Sets):
10 Double DB Arnold Press
Part B)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
6 DB Clusters
3 Vertical Jumps
6 DB Push Press
*Rest 1 Minute Between Sets*
Modifications:
- No Modifications For Today.
Video Demos
Front Raise
Dumbbell Bent Over Seesaw Row
Double Dumbbell Arnold Press
Dumbbell Cluster
Vertical Jump
Dumbbell Push Press
Workout
Prove them WRONG.
Part A)
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Alternating DB Floor Press
Station 2: 20-30 Second Supinated Bar Hang
Station 3: 10 Cuban Rotations
Part B)
Every Minute For 3 Minutes (3 Sets):
10 DB Front Raises + 10 Second Front Raise Hold
Every Minute For 3 Minutes (3 Sets):
10 Supine Rows
Every Minute For 3 Minutes (3 Sets):
10 Double DB Arnold Press
Part C)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
6 DB Clusters
3 Vertical Jumps
6 DB Push Press
*Rest 1 Minute Between Sets*
Modifications:
Substitution For 20-30 Seconds Supinated Bar Hang:
- 20-30 Seconds Hollow Hold / 20-30 Seconds Tuck Hollow Hold / 20-30 Seconds High Plank Hold
Substitution For 10 Supine Rows:
- 10 DB Bent Over Seesaw Row / 10 DB Upright Row
Video Demos
Alternating DB Floor Press
Supinated Bar Hang
Cuban Rotation
Front Raise
Supine Row
Double Dumbbell Arnold Press
Dumbbell Cluster
Vertical Jump
Dumbbell Push Press
Workout
Prove them WRONG.
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
65%+ Of 1rm Split Jerk
Part B)
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Alternating DB Floor Press
Station 2: 20-30 Second Supinated Bar Hang
Station 3: 10 Cuban Rotations
Part C)
Every Minute For 3 Minutes (3 Sets):
10 DB Front Raises + 10 Second Front Raise Hold
Every Minute For 3 Minutes (3 Sets):
10 Supine Rows
Every Minute For 3 Minutes (3 Sets):
10 Double DB Arnold Press
Part D)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
6 Clusters
3 Vertical Jumps
6 Push Press
*Rest 1 Minute Between Sets*
Modifications:
Substitution For 20-30 Seconds Supinated Bar Hang:
- 20-30 Seconds Hollow Hold / 20-30 Seconds Tuck Hollow Hold / 20-30 Seconds High Plank Hold