Wednesday 12/30/2020

  • GS20
  • GS30
  • GS60
  • 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

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