Tuesday 12/29/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Feel the fear. Do it anyway.

Workout

5 Rounds For Time (10 Minute Time Cap):
20 High Knees
10 Vertical Jumps
10 Inchworms
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Tricep Extensions
Station 2: 6-10 Pike Push Ups

WORKOUT

Feel the fear. Do it anyway.

Workout

5 Rounds For Time (15 Minute Time Cap):
 
10 Alternating Box Step Ups
50 Mountain Climbers
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Single Arm Banded Rows (Each Side)
Station 2: 6-10 Pike Push Ups

VIDEO DEMOS

Alternating Box Step Up
 
Mountain Climber
 
Single Arm Banded Row
 
Pike Push Up

WORKOUT

Feel the fear. Do it anyway.

Workout

4 Sets:
5 Supinated Negative Pull Up (3 Second Tempo Decent)
5 Single Arm DB Bent Over Rows (Each Side)
5 DB Floor Press
 
*Rest As Needed
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Concept 2 Hamstring Curls
Station 2: 6-10 Concept 2 Pike Ups
 
5 Rounds For Time (20 Minute Time Cap):
20 Alternating Box Step Ups
400m Run

Modifications

Substitution For 5 Supinated Negative Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 6-10 Concept 2 Hamstring Curl:
6-10 Banded Hamstring Curl / 30 Seconds Glute Bridge Hold
 
Substitution For 6-10 Concept 2 Pike Up:
6-10 Pike Push Ups / 30 Seconds Pike Hold
 
Substitution For 400m Row:
400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders

VIDEO DEMOS

Supinated Negative Pull Up
 
Single Arm DB Bent Over Row
 
DB Floor Press
 
Concept 2 Hamstring Curl
 
Concept 2 Pike Up
 
Alternating Box Step Up

WORKOUT

Feel the fear. Do it anyway.

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
40-50% Of 1rm Strict Press
 
4 Sets:
5 Supinated Negative Pull Up (3 Second Tempo Decent)
5 Single Arm DB Bent Over Rows (Each Side)
5 DB Floor Press
 
*Rest As Needed
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Concept 2 Hamstring Curls
Station 2: 6-10 Concept 2 Pike Ups
 
5 Rounds For Time (20 Minute Time Cap):
20 Alternating Box Step Ups
400m Run

Modifications

Substitution For 5 Supinated Negative Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution for 400m Run:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders

VIDEO DEMOS

Strict Press
 
Push Press
 
Supinated Negative Pull Up
 
Single Arm DB Bent Over Row
 
DB Floor Press
 
Concept 2 Hamstring Curl
 
Concept 2 Pike Up
 
Alternating Box Step Up