Wednesday 12/02/2020
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GS20
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GS30
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GS60
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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