Wednesday 12/30/2020
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GS20
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GS30
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GS60
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GS60+
WORKOUT
You are only as good as your mindset.
Workout
Against A 10 Minute Clock:
10 Burpees
20 Lateral Hops
30 Shoulder Taps
*Rest 1 Minute Between Rounds*
3 Sets:
10 Second Single Arm Plank Hold
10 Hands Overhead Sit Ups
10 Clamshells (Each Side)
*Rest As Needed*
Modifications
Substitution For 10 Second Single Arm Plank Hold:
20 Second High Plank Hold
VIDEO DEMOS
Burpee
Lateral Hop
Shoulder Tap
Single Arm Plank Hold
Hands Overhead Sit Up
Clamshell
WORKOUT
You are only as good as your mindset.
Workout
3 Sets:
10 Single Arm DB Floor Press (Each Side)
10 Weighted Sit Ups
10 Banded Clamshells (Each Side)
*Rest As Needed*
Against A 15 Minute Clock:
10 DB Burpee Snatch
20 Lateral Hops Over DB
5 Single Arm DB Hang Clean And Jerk (Each Side)
*Rest 1 Minute Between Rounds*
VIDEO DEMOS
Single Arm DB Floor Press
Weighted Sit Up
Banded Clamshell
Burpee Snatch
Lateral Hop Over DB
Single Arm DB Hang Clean And Jerk
WORKOUT
You are only as good as your mindset.
Workout
Every 3 Minutes For 15 Minutes (5 Sets):
10 Barbell Hip Thrusts
10-20 Seconds Barbell Hip Thrust Iso-Hold
*Rest The Remainder Of The Time*
Against A 15 Minute Clock:
10 DB Burpee Snatch
20 Lateral Hops Over DB
5 Single Arm DB Hang Clean And Jerk (Each Side)
*Rest 1 Minute Between Rounds*
3 Sets:
10 Single Arm DB Floor Press (Each Side)
10 Plate Overhead Sit Ups
10 Banded Clamshells (Each Side)
*Rest As Needed*
Modifications
Substitution For 10 Barbell Hip Thrust:
10 Weighted Hip Thrust
VIDEO DEMOS
Barbell Hip Thrust
Burpee Snatch
Lateral Hop Over DB
Single Arm DB Hang Clean And Jerk:
Single Arm DB Floor Press
Weighted Sit Up
Banded Clamshell
WORKOUT
You are only as good as your mindset.
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
40-50% Of 1rm Squat Clean
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
15 Double Unders / 30 Single Unders
50% Of 1rm Front Squat
*Rest The Remainder Of The Time*
Against A 15 Minute Clock:
10 DB Burpee Snatch
20 Lateral Hops Over DB
5 Single Arm DB Hang Clean And Jerk (Each Side)
*Rest 1 Minute Between Rounds*
3 Sets:
10 Single Arm DB Floor Press (Each Side)
10 Plate Overhead Sit Ups
10 Banded Clamshells (Each Side)
*Rest As Needed*
Modifications
Substitution For 15 Double Unders / 30 Single Unders:
10 Pop Squats / 15 Air Squats
VIDEO DEMOS
Low Hang Power Clean
Pause Front Squat
Double Unders
Single Unders
Burpee Snatch
Lateral Hop Over DB
Single Arm DB Hang Clean And Jerk
Single Arm DB Floor Press
Plate Overhead Sit Up
Banded Clamshell