Wednesday 11/11/2020

GS20
GS30
GS60
GS60+

Workout

Shine like the STARS. #GROWNSTRONG

Part A)

5 Rounds For Time (12 Minute Time Cap):

150 Meter Run

25 Butterfly Sit Ups

Part B)

3 Sets:

30 Seconds Of High To Low Planks

*Rest 30 Seconds*

30 Seconds Of Hollow Rocks

*Rest As Needed*

Modifications:

Substitution For 200m Run:

- 100 Mountain Climber Twists / 75 Plank Jumps / 30 Down Ups / 50 Double Unders / 100 Single Unders

Video Demos

Butterfly Sit Up

High To Low Plank

Hollow Rock

Workout

Shine like the STARS. #GROWNSTRONG

Part A)

5 Rounds For Time (12 Minute Time Cap):

10 Calorie Bike

20 KB Swings

Part B)

5 Sets:

30 Seconds Of High To Low Planks

*Rest 30 Seconds*

30 Seconds Of Hollow Rocks

*Rest As Needed*

Modifications:

Substitution For 10 Calorie Bike:

- 10 Calorie On Any Machine / 10 Burpees / 60-90 Seconds Plank Hold / 25 Sit Ups

Video Demos

Kettlebell Swing

High To Low Plank

Hollow Rock

Workout

Shine like the STARS. #GROWNSTRONG

Part A)

5 Sets:

1 DB Squat Clean

3 DB Man Makers

5 Burpee Broad Jumps

*Rest 1 Minute Between Sets*

Part B)

5 Rounds For Time (12 Minute Time Cap):

10 Calorie Bike

20 KB Swings

Part C)

5 Sets:

30 Seconds Of High To Low Planks

*Rest 30 Seconds*

30 Seconds Of Hollow Rocks

*Rest As Needed*

Modifications:

Substitution For 10 Calorie Bike:

- 10 Calorie On Any Machine / 10 Burpees / 60-90 Seconds Plank Hold / 25 Sit Ups

Video Demos

Dumbbell Squat Clean

Man Maker

Burpee Broad Jump

Kettlebell Swing

High To Low Plank

Hollow Rock

Workout

Shine like the STARS. #GROWNSTRONG

Part A)

Every Minute For 6 Minutes (6 Sets):

2 Hang Power Cleans + Hang Squat Clean

55% Of 1rm Squat Clean

Every 2 Minutes For 6 Minutes (3 Sets):

3 Power Cleans + 2 Hang Squat Cleans + Front Squat

60% Of 1rm Squat Clean

Part B)

5 Sets:

1 Squat Clean

3 DB Man Makers

5 Burpee Broad Jumps

*Rest 1 Minute Between Sets*

Part C)

5 Rounds For Time (12 Minute Time Cap):

10 Calorie Bike

20 KB Swings

Part D)

5 Sets:

30 Seconds Of High To Low Planks

*Rest 30 Seconds*

30 Seconds Of Hollow Rocks

*Rest As Needed*

Modifications:

Substitution For 10 Calorie Bike:

- 10 Calorie On Any Machine / 10 Burpees / 60-90 Seconds Plank Hold / 25 Sit Ups