Week 02 | Jan 2021

MONDAY

Jan 4, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
 
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
 
12 Box Jumps
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Press
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Modifications

Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
24 Butterfly Sit Ups
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Press
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
 
 
Substitution For 8 Back Squats:
10-12 DB Goblet Squats

Modifications

Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
50-60% Of 1rm Squat Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
24 Butterfly Sit Ups
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 Deadlifts
6 Hang Power Cleans
3 Push Press
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March

Modifications

Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS


TUESDAY

Jan 5, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
 
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Against A 15 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Pike Hold

Modifications

Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
 
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches

VIDEO DEMOS

VIDEO DEMOS

Alternating DB Hang Power Snatch
 
Atomic Sit Up
 
Pike Push Up
 
Banded Lat Pulldown
 
Pike Hold

WORKOUT

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
1 Wall Walk
 
Against A 20 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
 
*Rest 1 Minute Between Rounds*
 
 
Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 1 Wall Walk:
10 Second Pike Hold / 10 Second Feet Elevated Pike Hold

Modifications

Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
 
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up
 
Single Arm DB Floor Press
 
Single Leg Banded Glute Bridge
 
Pike Push Up
 
Banded Lat Pulldown
 
Wall Walk
 
Alternating DB Hang Power Snatch
 
Atomic Sit Up

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
50-60% Of 1rm Strict Press
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Handstand Hold
 
Against A 20 Minute Clock:
20 Calorie Bike
15 Hang Power Snatch
10 Hanging Knee Raises
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 10 Second Handstand Hold:
2 Wall Walks / 10 Second Pike Hold
 
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
 
Substitution For 10 Hanging Knee Raises:
10 Atomic Sit Ups / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches

VIDEO DEMOS

VIDEO DEMOS

Strict Press
 
Push Press
 
Strict Pull Up
 
Single Arm DB Floor Press
 
Single Leg Banded Glute Bridge
 
Pike Push Up
 
Banded Lat Pulldown
 
Handstand Hold
 
Hang Power Snatch
 
Hanging Knee Raise

WEDNESDAY

Jan 6, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (10 Minute Time Cap):
10 Broad Jumps
10 Burpees
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 Hands Overhead Sit ups
20 Second Hollow Hold

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
10-15 DB Bent Over Rows
20 Second Hollow Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 DB Bicep Curls
20 Second Flutter Kicks
 
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every Minute For 6 Minutes:
8-12 Front Rack Lunges
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
30 Seconds of Banded Monster Walk
 
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
 
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 DB Bent Over Rows
20 Second Hollow Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 DB Bicep Curls
20 Second Flutter Kicks

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
50-60% Of 1rm Squat Clean
 
Every Minute For 6 Minutes:
3 Front Squats
50-60% Of 1rm Squat Clean
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
30 Seconds of Banded Monster Walk
 
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
 
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 Supine Rows
20 Second Hollow Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 Barbell Bicep Curls
20 Second Flutter Kicks

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Clean
 
Pause Front Squat
 
Banded Monster Walk
 
DB Power Clean
 
Burpee
 
Supine Row
 
Hollow Hold
 
Barbell Bicep Curl
 
Flutter Kick

THURSDAY

Jan 7, 2021

REST DAY DEMOS

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

Hamstring Flow

Lower Back Flow


FRIDAY

Jan 8, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

2 Sets:
Against A 2 Minute Clock:
Pop Squats
Max Wall Sit Hold
 
*Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
2 Minute Plank Hold
 
As Many Rounds As Possible In 8 Minutes:
20 Spider Climbers
10 Lunges
10 Push Ups

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
20 KB Swings
Max Weighted Wall Sit Hold
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
5 Minute Plank Hold
 
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups

Modifications

Substitution For 20 KB Swings:
20 Banded KB Swings
 
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
8 Deadlifts
45-55% Of 1rm Deadlift
 
3 Sets:
Against A 2 Minute Clock:
20 Banded KB Swings
Max Weighted Wall Sit Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
5 Minute Plank Hold
 
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups

Modifications

Substitution For 8 Deadlifts:
10-12 DB Deadlifts
 
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Deadlift
 
Banded KB Swing
 
Weighted Wall Sit Hold
 
Plank Hold
 
DB Front Rack Lunge
 
DB Push Up

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
45-55% Of 1rm Deadlift
 
5 Sets:
5 Thrusters
10 Banded Press
 
Build To A Heavy 5 Rep
 
3 Sets:
Against A 2 Minute Clock:
20 Banded KB Swings
Max Weighted Wall Sit Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
5 Minute Plank Hold
 
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups

Modifications

Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups

VIDEO DEMOS

VIDEO DEMOS


SATURDAY

Jan 9, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
 
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Banded Glute Bridge
 
Alternating DB Bench Press:
 
Banded Side Step
 
Floor Touch To Jump
 
Down Up

WORKOUT

Workout

5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
 
*Rest As Needed*
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
 
DB Front Squats
Burpee Over DB
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Broad Jump
 
Alternating Cossack Squat
 
Banded Glute Bridge
 
Alternating DB Bench Press
 
Banded Side Step
 
DB Front Squat
 
Burpee Over DB

WORKOUT

Workout

5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
 
*Rest As Needed*
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
*Rest 2 Minutes*
 
4 Sets:
20 Seconds of Handstand Hold:
*40 Seconds Rest Between Sets*
 
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
 
Front Squats
Bar Facing Burpees
*200m Run After Each Round*

Modifications

Substitution For 20 Second Handstand Hold:
20 Second Feet Elevated Pike Hold / 2 Wall Walks / 20 Second Pike Hold
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Broad Jump
 
Alternating Cossack Squat
 
Banded Glute Bridge
 
Alternating DB Bench Press
 
Banded Side Step
 
Handstand Hold
 
Front Squat
 
Bar Facing Burpee

SUNDAY

Jan 10, 2021

REST DAY DEMOS

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

Hamstring Flow

Lower Back Flow



4 comments


  • Dina Thomas

    Unable to view beyond the 9th of Jan. pls help


  • Morgan

    I am not able to Jan. 11th 2021


  • Tenley Goodwin

    Elecia I’m only seeing the 4th-10th also.


  • Elecia

    Sorry to be such a pain, new to this but it’s only showing me Jan 4-10..


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