Wednesday 11/25/2020

  • GS20
  • GS30
  • GS60
  • GS60+

SMILE EVERYDAY.

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 30-40 Seconds Wall Sit
Station 2: 30-40 Seconds High To Low Planks
Station 3: 30-40 Seconds Frog Pumps
 
*Rest 1 Minute*
 
2 Minute Max Effort:
 
Plank Hold
 
For Time (8 Minute Time Cap):
 
20 Down Up High Knees
20 Jumping Air Squats
10 Down Up High Knees
10 Jumping Air Squats
5 Down Up High Knees
5 Jumping Air Squats

Modifications

No Modifications For Today.

VIDEO DEMOS

Wall Sit

High To Low Plank

Frog Pump

Plank Hold

Down Up High Knee

Jumping Air Squat

SMILE EVERYDAY.

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Weighted Wall Sit
Station 2: 30-40 Seconds Banded Pall Off Press
Station 3: 30-40 Seconds Banded Frog Pumps
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
Plank Hold
 
For Time (12 Minute Time Cap):
 
20 DB Power Clean And Jerk
20 Jumping Air Squats
10 DB Power Clean And Jerk
10 Jumping Air Squats
5 DB Power Clean And Jerk
5 Jumping Air Squats

Modifications

No Modifications For Today.

VIDEO DEMOS

Weighted Wall Sit

Banded Pall Off Press

Banded Frog Pump

Plank Hold

DB Power Clean And Jerk

Jumping Air Squat

SMILE EVERYDAY.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 3 Squat Cleans
Station 2: 30 Second DB Front Rack Hold
 
*60% Of 1rm Squat Clean*
 
Every 2 Minutes for 6 Minutes (3 Sets):
 
10 Weighted Hip Thrusts
 
Rotate Stations Every Minute For 6 Minutes (6 Sets):
 
Station 1: 10 DB Deadlifts
Station 2: 20 Banded Monster Walk
 
For Time (12 Minute Time Cap):
 
20 Power Clean And Jerk
20 Jumping Air Squats
10 Power Clean And Jerk
10 Jumping Air Squats
5 Power Clean And Jerk
5 Jumping Air Squats
 
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Weighted Wall Sit
Station 2: 30-40 Seconds Banded Pall Off Press
Station 3: 30-40 Seconds Banded Frog Pumps
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
Plank Hold

Modifications

No Modifications For Today.

VIDEO DEMOS

Weighted Hip Thrust

DB Deadlift

Banded Monster Walk

DB Power Clean And Jerk

Jumping Air Squat

Weighted Wall Sit

Banded Pall Off Press

Banded Frog Pump

Plank Hold

SMILE EVERYDAY.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 3 Squat Cleans
Station 2: 30 Second DB Front Rack Hold
 
*60% Of 1rm Squat Clean*
 
Every 2 Minutes for 6 Minutes (3 Sets):
 
10 Weighted Hip Thrusts
 
Rotate Stations Every Minute For 6 Minutes (6 Sets):
 
Station 1: 10 DB Deadlifts
Station 2: 20 Banded Monster Walk
 
For Time (12 Minute Time Cap):
 
20 Power Clean And Jerk
20 Jumping Air Squats
10 Power Clean And Jerk
10 Jumping Air Squats
5 Power Clean And Jerk
5 Jumping Air Squats
 
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Weighted Wall Sit
Station 2: 30-40 Seconds Banded Pall Off Press
Station 3: 30-40 Seconds Banded Frog Pumps
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
Plank Hold

Modifications

No Modifications For Today.

VIDEO DEMOS

Squat Clean

DB Front Rack Hold

Weighted Hip Thrust

DB Deadlift

Banded Monster Walk

Power Clean And Jerk

Jumping Air Squat

Weighted Wall Sit

Banded Pall Off Press

Banded Frog Pump

Plank Hold