Tuesday 11/24/2020

  • GS20
  • GS30
  • GS60
  • GS60+

PROVE THEM WRONG.

Workout

 
Rotate Stations Every Minute For 10 Minutes (2 Sets):
 
Station 1: 10 Push Ups
Station 2: 20 Shoulder Taps
Station 3: 30 Mountain Climber Twists
Station 4: 40 Plank Jacks
Station 5: Rest
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
20 Side Tuck Ups (Each Side)
20 Heel Crunches

Modifications

No Modifications For Today.

VIDEO DEMOS

Push Up

Shoulder Tap

Mountain Climber Twist

Plank Jack

Side Tuck Up

Heel Crunch

PROVE THEM WRONG.

Workout

Rotate Stations Every Minute For 15 Minutes (3 Sets):
 
Station 1: 10 DB Push Ups
Station 2: 10 10 Banded Strict Pull Ups
Station 3: 10 DB Push Press
Station 4: 10 Calorie Bike
Station 5: Rest
 
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 DB Lawnmowers (Each Side)
10 DB Bent Over Lateral Raises
15 Laying Banded Lat Pull Downs

Modifications

Substitution For 10 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 25 Sit Ups / 40-60 Second Plank Hold / 50-80 Mountain Climbers

VIDEO DEMOS

DB Push Up

Banded Strict Pull Up

DB Push Press

DB Lawnmower

DB Bent Over Lateral Raise

Laying Banded Lat Pulldown

PROVE THEM WRONG.

Workout

Every Minute For 5 Minutes (5 Sets):
 
5 Push Press
*55-65% Of 1rm Push Press*
 
Every Minute For 5 Minutes (5 Sets):
 
5 Push Jerk
*60-70% Of 1rm Push Jerk*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 5 Supinated Negative Pull Ups
Station 2: 10 Shoulder Tap Push Ups
 
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 DB Lawnmowers (Each Side)
10 DB Bent Over Lateral Raises
15 Laying Banded Lat Pull Downs
 
Rotate Stations Every Minute For 15 Minutes (3 Sets):
 
Station 1: 10 DB Push Ups
Station 2: 10 10 Banded Strict Pull Ups
Station 3: 10 DB Push Press
Station 4: 10 Calorie Bike
Station 5: Rest

Modifications

Substitution For 5 Negative Supinated Pull Ups:
6-10 Tuck Ups / 10 Crossbody V Ups / 5 Tempo Push Ups
 
Substitution For 10 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extension

VIDEO DEMOS

Supinated Negative Pull Up

Shoulder Tap Push Up

DB Lawnmower

DB Bent Over Lateral Raise

Laying Banded Lat Pulldown

DB Push Up

Banded Strict Pull Up

DB Push Press

PROVE THEM WRONG.

Workout

Every Minute For 5 Minutes (5 Sets):
 
5 Push Press
*55-65% Of 1rm Push Press*
 
Every Minute For 5 Minutes (5 Sets):
 
5 Push Jerk
*60-70% Of 1rm Push Jerk*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 5 Supinated Negative Pull Ups
Station 2: 10 Shoulder Tap Push Ups
 
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 DB Lawnmowers (Each Side)
10 DB Bent Over Lateral Raises
15 Laying Banded Lat Pull Downs
 
Rotate Stations Every Minute For 15 Minutes (3 Sets):
 
Station 1: 10 DB Push Ups
Station 2: 10 10 Banded Strict Pull Ups
Station 3: 10 DB Push Press
Station 4: 10 Calorie Bike
Station 5: Rest

Modifications

Substitution For 5 Negative Supinated Pull Ups:
6-10 Tuck Ups / 10 Crossbody V Ups / 5 Tempo Push Ups
 
Substitution For 10 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions

VIDEO DEMOS

Push Press

Push Jerk

Supinated Negative Pull Up

Shoulder Tap Push Up

DB Lawnmower

DB Bent Over Lateral Raise

Laying Banded Lat Pulldown

DB Push Up

Banded Strict Pull Up

DB Push Press