Tuesday 12/15/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

A smile is the greatest thing you can wear.

Workout

4 Sets:
10 Cuban Rotations
10 Tricep Extensions
10 Seconds Single Arm Plank Hold (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 5 Minutes:
14 Down Ups
12 Deadlift Jumps
10 Pike Push Ups

*Rest 1 Minute*

As Many Rounds As Possible In 5 Minutes:
10 Pike Push Ups
12 Deadlift Jumps
14 Down Ups

WORKOUT

A smile is the greatest thing you can wear.

Workout

4 Sets:
10 Cuban Rotations
10 DB Bent Over Seesaw Rows
10 Pall Off Press (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 7 Minutes:
14 Calorie Row
12 DB Power Cleans
10 DB Shoulder To Overhead

*Rest 1 Minute*

As Many Rounds As Possible In 7 Minutes:
10 DB Shoulder To Overhead
12 DB Power Cleans
14 Calorie Row

Modifications

Substitution For
14 Calorie Row:

14 Calorie On Any Machine
or
14 Burpees
or
40 Double Unders
or
80 Single Unders
or
250m Run
or
25 Sit Ups

WORKOUT

A smile is the greatest thing you can wear.

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
10 Alternating DB Bench Press
10 Reverse Lunge To Knee Jumps (Each Side)

4 Sets:
10 Cuban Rotations
10 DB Bent Over Seesaw Rows
10 Pall Off Press (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 7 Minutes:
14 Calorie Row
12 DB Power Cleans
10 DB Shoulder To Overhead

*Rest 1 Minute*

As Many Rounds As Possible In 7 Minutes:
10 DB Shoulder To Overhead
12 DB Power Cleans
14 Calorie Row

Modifications

Substitution For
14 Calorie Row:

14 Calorie On Any Machine
or
14 Burpees
or
40 Double Unders
or
80 Single Unders
or
250m Run
or
25 Sit Ups

WORKOUT

A smile is the greatest thing you can wear.

Workout

Every Minute For 5 Minutes (5 Sets):
3 Push Jerk
*60-70% Of 1rm Push Jerk*

Every Minute For 5 Minutes (5 Sets):
3 Split Jerk
*60-70% Of 1rm Split Jerk*

Every 3 Minutes For 12 Minutes (4 Sets):
10 Alternating DB Bench Press
10 Reverse Lunge To Knee Jumps (Each Side)

4 Sets:
10 Cuban Rotations
10 DB Bent Over Seesaw Rows
10 Pall Off Press (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 7 Minutes:
14 Calorie Row
12 DB Power Cleans
10 DB Shoulder To Overhead

*Rest 1 Minute*

As Many Rounds As Possible In 7 Minutes:
10 DB Shoulder To Overhead
12 DB Power Cleans
14 Calorie Row

Modifications

Substitution for
14 Calorie Row:

14 Calorie On Any Machine
or
14 Burpees
or
40 Double Unders
or
80 Single Unders
or
250m Run
or
25 Sit Ups