Wednesday 12/02/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Take the risk, or lose the chance.

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
 
8 Broad Jumps
4 Shoulder Tap Push Ups
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
 
Station 1: 30-40 Seconds Quick Taps
Station 2: 10-12 Cossack Squats
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
 
Station 1: 30-40 Seconds Russian Twists
Station 2: 10-20 Seconds Shoulder Taps

Modifications

No Modifications For Today.

VIDEO DEMOS

Broad Jump

Shoulder Tap Push Up

Quick Tap

Cossack Squat

Russian Twist

Shoulder Tap

Take the risk, or lose the chance.

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
 
8 Calorie Row
4 Man Makers
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Max Double Unders / Single Unders
Station 2: 10-12 Weighted Cossack Squats
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Max KB Swings
Station 2: 10-12 DB Renegade Rows

Modifications

Substitution For 8 Calorie Row:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
 
Substitution For Max Double Unders / Single Unders:
Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists
 

VIDEO DEMOS

Man Maker

Double Under

Single Under

Weighted Cossack Squat

KB Swing

Renegade Row

Take the risk, or lose the chance.

Workout

Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Front Rack Hold
 
Every Minute For 5 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
 
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Overhead Hold
 
Every 2 Minutes For 10 Minutes (5 Sets):
8 Calorie Row
4 Man Makers
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Max Double Unders / Single Unders
Station 2: 10-12 Weighted Cossack Squats
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Max KB Swings
Station 2: 10-12 DB Renegade Rows

Modifications

Substitution For 8 Calorie Row:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
 
Substitution For Max Double Unders / Single Unders:
Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists

VIDEO DEMOS

KB Front Rack Hold

Single Arm Arnold Press

KB Overhead Hold

Man Maker

Double Under

Single Under

Weighted Cossack Squat

KB Swing

Renegade Row

Take the risk, or lose the chance.

Workout

Every 2 Minutes for 12 Minutes (6 Sets):
 
3 Squat Cleans
 
*70% Of 1rm Squat Clean*
 
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Front Rack Hold
 
Every Minute For 5 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
 
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Overhead Hold
 
Every 2 Minutes For 10 Minutes (5 Sets):
 
8 Calorie Row
4 Man Makers
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Max Double Unders / Single Unders
Station 2: 10-12 Weighted Cossack Squats
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Max KB Swings
Station 2: 10-12 DB Renegade Rows
 

Modifications

Substitution For 8 Calorie Row:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
 
Substitution For Max Double Unders / Single Unders:
Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists

VIDEO DEMOS

Squat Clean

KB Front Rack Hold

Single Arm Arnold Press

KB Overhead Hold

Man Maker

Double Under

Single Under

Weighted Cossack Squat

KB Swing

Renegade Row