Wednesday 11/25/2020
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GS20
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GS30
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GS60
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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.