Wednesday 12/23/2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Make friends that WANT you to level up.

Workout

As Many Rounds As Possible In 8 Minutes:
9 Floor Touch To Jumps
12 Burpees
15 Jumping Jacks

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 Lunges
Station 3: 10 Plank To Knee Taps

*Rest 1 Minute*

2 Minute Max Effort:
High Plank Hold

WORKOUT

Make friends that WANT you to level up.

Workout

As Many Rounds As Possible In 10 Minutes:
9 DB Power Clean And Jerks
6 DB Push Ups
3 Box Jumps

Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 DB Front Rack Lunges
Station 3: 10 Plank To Knee Taps

*Rest 2 Minutes*

3 Minute Max Effort:
Pike Hold

Modifications

Substitution For
10 DB Box Step Over:

10 DB Front Squats
or
10 DB Front Rack Lunges
or
10 Reverse Lunge To Knee Jumps

Substitution For
3 Box Jumps:

6 Pop Squats
or
6 Floor Touch To Jumps
or
6 Jumping Air Squats

Substitution For
Pike Hold:

Handstand Hold
or
Wall Walks
or
Pike Shoulder Taps
or
Feet Elevated Pike Push Ups

WORKOUT

Make friends that WANT you to level up.

Workout

Every 2 Minutes for 6 Minutes (3 Sets):
10 DB Box Step Overs

Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 10 Pall Off Press + 10 Second Hold (Right Side)
Station 2: 10 Pall Off Press + 10 Second Hold (Left Side)

As Many Rounds As Possible In 10 Minutes:

9 DB Power Clean And Jerks
6 DB Push Ups
3 Box Jumps

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 10 Crossbody V Ups
Station 2: 10 DB Front Rack Lunges
Station 3: 10 Plank To Knee Taps

*Rest 2 Minutes*

3 Minute Max Effort:
Pike Hold

Modifications

Substitution For
10 DB Box Step Over:

10 DB Front Squats
or
10 DB Front Rack Lunges
or
10 Reverse Lunge To Knee Jumps

Substitution For
3 Box Jumps:

6 Pop Squats
or
6 Floor Touch To Jumps
or
6 Jumping Air Squats

Substitution For
Pike Hold:

Handstand Hold
or
Wall Walks
or
Pike Shoulder Taps
or
Feet Elevated Pike Push Ups

WORKOUT

Make friends that WANT you to level up.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 3 Front Squats
Station 2:10 Banded Reverse Hypers
*80% Of 1rm Front Squat*

Every 2 Minutes for 6 Minutes (3 Sets):
10 DB Box Step Overs

Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 10 Pall Off Press + 10 Second Hold (Right Side)
Station 2: 10 Pall Off Press + 10 Second Hold (Left Side)

As Many Rounds As Possible In 10 Minutes:

9 DB Power Clean And Jerks
6 DB Push Ups
3 Box Jumps

Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 DB Front Rack Lunges
Station 3: 10 Plank To Knee Taps

*Rest 2 Minutes*

3 Minute Max Effort:
Handstand Hold

Modifications

Substitution For
10 DB Box Step Over:

10 DB Front Squats
or
10 DB Front Rack Lunges
or
10 Reverse Lunge To Knee Jumps

Substitution For
3 Box Jumps:

6 Pop Squats
or
6 Floor Touch To Jumps
or
6 Jumping Air Squats

Substitution For
Handstand Hold:

Pike Hold
or
Wall Walks
or
Pike Shoulder Taps
or
Feet Elevated Pike Push Ups