Week 03 | Jan 2021

MONDAY

Jan 11, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
 
8 Jumping Lunges
Max Butterfly Sit Ups
 
*Rest 30 Seconds Between Sets*
 
2 Sets:
 
As Many Rounds As Possible In 4 Minutes:
16 Floor Touch To Jumps
8 Burpees
16 Mountain Climbers
 
*Rest 1 Minute Between Sets*
 
 

Video Demos

VIDEO DEMOS

WORKOUT

Workout

3 Sets:
 
Against A 2 Minute Clock:
8 DB Reverse Lunges
Max Butterfly Sit Ups
 
*Rest 30 Seconds Between Sets*
 
2 Sets:
 
As Many Rounds As Possible In 8 Minutes:
8 DB Thrusters
8 Burpees Over DB
8 Box Step Ups
 
*Rest 3 Minutes Between Sets*
 
 
Substitution For
 
8 Box Step Ups:
12 Vertical Jumps / 12 Pop Squats

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Box Switch Jumps
20 Double Unders / 40 Single Unders
 
*Rest The Remainder Of The Time*
 
50-60% Of 1rm Back Squat
 
2 Sets:
 
As Many Rounds As Possible In 8 Minutes:
8 DB Thrusters
8 Burpees Over DB
8 Box Step Ups
 
*Rest 3 Minutes Between Sets*
 
3 Sets:
 
Against A 2 Minute Clock:
8 DB Reverse Lunges
Max Butterfly Sit Ups
 
*Rest 30 Seconds Between Sets*
 
 
Substitution For
 
6 Back Squats:
12 Pause Air Squats / 12 Hold At Top Glute Bridge
 
4 Box Switch Jumps:
6 Spider Climbers / 6 Floor Touch To Jumps
 
20 Double Unders / 40 Single Unders:
40 Bicycles / 40 Mountain Climber Twists
 
8 Box Step Ups:
12 Vertical Jumps / 12 Pop Squats

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Box Switch Jumps
20 Double Unders / 40 Single Unders
 
*Rest The Remainder Of The Time*
 
50-60% Of 1rm Back Squat
 
2 Sets:
 
As Many Rounds As Possible In 8 Minutes:
8 DB Thrusters
8 Burpees Over DB
8 Box Step Ups
 
*Rest 3 Minutes Between Sets*
 
3 Sets:
Against A 2 Minute Clock:
8 DB Reverse Lunges
Max Butterfly Sit Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 
 
6 Back Squats:
12 Pause Air Squats / 12 Hold At Top Glute Bridge
 
4 Box Switch Jumps:
6 Spider Climbers / 6 Floor Touch To Jumps
 
20 Double Unders / 40 Single Unders:
40 Bicycles / 40 Mountain Climber Twists
 
8 Box Step Ups:
12 Vertical Jumps / 12 Pop Squats

VIDEO DEMOS

VIDEO DEMOS


TUESDAY

Jan 12, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Rounds For Time (10 Minute Time Cap):
200 Meter Run
10 Elevated Plyo Push Ups
15 High Knees + 15 Butt Kickers
10 Pop Squats
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):
 
Station 1: 45 Second Wall Sit Hold
Station 2: 45 Second Plank To Knee Taps
Station 3: 45 Second Broad Jumps
Station 4: 45 Second High Plank Hold
 

Video Demos

VIDEO DEMOS

WORKOUT

Workout

3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):
 
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
 
 
Substitution For 
 
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
 

VIDEO DEMOS

VIDEO DEMOS

Burpee
 
Double DB Snatch
 
DB Push Up
 
DB Skull Crusher
 
Weighted Glute Bridge
 
DB Lateral Raise
 
DB Single Arm Bent Over Row

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
20 Second Bar Hang
5 Strict Pull Ups
4 Pike Push Ups
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (3 Sets):
 
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
 
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
 

Modifications

Substitution For
 
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold
 
5 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks

VIDEO DEMOS

VIDEO DEMOS

Bar Hang
 
Strict Pull Up
 
Pike Push Up
 
DB Skull Crusher
 
Weighted Glute Bridge
 
DB Lateral Raise
 
DB Single Arm Bent Over Row
 
Burpee
 
Double DB Snatch
 
DB Push Up

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
 
20 Second Bar Hang
5 Strict Pull Ups
4 Pike Push Ups
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (3 Sets):
 
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
 
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups

Modifications

Substitution For 
 
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold
 
5 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks

VIDEO DEMOS

VIDEO DEMOS

Bar Hang
 
Strict Pull Up
 
Pike Push Up
 
DB Skull Crusher
 
Weighted Glute Bridge
 
DB Lateral Raise
 
DB Single Arm Bent Over Row
 
Burpee
 
Double DB Snatch
 
DB Push Up

WEDNESDAY

Jan 13, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
 
30 Seconds Max Reps:
Bodyweight Tricep Extensions
Bodyweight Front Raises
Tuck Jumps
 
*Rest 30 Seconds Between Each Movement*
 
Against A 10 Minute Time Clock:
10 Reverse Lunge To Knee Jump (Each Side)
15 Down Ups
20 Bodyweight Bent Over Lateral Raises
 
*Rest 1 Minute Between Rounds*
 
 

Video Demos

VIDEO DEMOS

Bodyweight Tricep Extension
 
Bodyweight Front Raise
 
Tuck Jump
 
Reverse Lunge To Knee Jump
 
Down Up
 
Bodyweight Bent Over Lateral Raise

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps:
 
DB Tricep Extensions
DB Front Raises
DB Tate Press
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
 
10 DB Hang Power Cleans
15 Calorie Bike
20 Mountain Climbers
 
*Rest 1 Minute Between Rounds*
 
 
Substitution For 
 
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 75 Plank Jacks / 30 Butterfly Sit Ups / 15 Burpees
 

VIDEO DEMOS

VIDEO DEMOS

DB Tricep Extension
 
DB Front Raise
 
DB Tate Press
 
DB Hang Power Clean
 
Mountain Cimber

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 10-12 Banded Lat Pull Downs
Station 2: 5 DB Front Squats
Station 3: 20-24 Quick Taps
 
Against A 15 Minute Time Clock:
10 Hang Power Cleans
15 Calorie Bike
20 DB Renegade Rows
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For
 
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 100 Mountain Climber Twists / 30 Butterfly Sit Ups / 15 Burpees

VIDEO DEMOS

VIDEO DEMOS

Banded Lat PullDown
 
DB Front Squat
 
Quick Tap
 
DB Renegade Row
 
DB Tricep Extension
 
DB Front Raise
 
DB Tate Press

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 10-12 Banded Lat Pull Downs
Station 2: 5 DB Front Squats
Station 3: 20-24 Quick Taps
 
Against A 15 Minute Time Clock:
10 Hang Power Cleans
15 Calorie Bike
20 DB Renegade Rows
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
 
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For
 
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 100 Mountain Climber Twists / 30 Butterfly Sit Ups / 15 Burpees

VIDEO DEMOS

VIDEO DEMOS

Banded Lat PullDown
 
DB Front Squat
 
Quick Tap
 
DB Renegade Row
 
DB Tricep Extension
 
DB Front Raise
 
DB Tate Press

THURSDAY

Jan 14, 2021

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


FRIDAY

Jan 15, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Buy In:
100 Meter Run
 
3 Sets:
8 Bench Dips
8 Single Leg Romanian Deadlifts (Each Side)
8 Lateral Step Ups (Each Side)
 
Buy Out:
100 Meter Run
 
Every Minute For 4 Minutes:
20-30 Second High Plank Hold
 
*Into*
 
Every Minute For 4 Minutes:
20-30 Seconds Russian Twists

Video Demos

VIDEO DEMOS

Bench Dip
https://youtu.be/sbKPRzlkJgo
 
Single Leg Romanian Deadlift
https://youtu.be/oouOHzqYhi0
 
Lateral Step Up
https://youtu.be/edo0skVCpsY
 
High Plank Hold
https://youtu.be/ujn5Wh0wDVQ
 
Russian Twist
https://youtu.be/MNYz1CiJA2g

WORKOUT

Workout

For Time (12 Minute Time Cap):
50-40-30-20-10
 
Double Unders / Single Unders
Butterfly Sit Ups
 
*Rest 3 Minutes*
 
For Time (12 Minute Time Cap):
21-15-9
 
DB Thrusters
DB Renegade Rows
 
 
Substitution For Double 
 
Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
6 DB Thrusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6 Alternating Weighted Cossack Squats
 
Buy In:
45-60 Seconds DB Front Rack Hold
 
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
 
Buy Out:
45-60 Seconds DB Front Rack Hold
 
Every Minute For 5 Minutes:
4-6 DB Man Makers
 
*Into*
 
Every Minute For 5 Minutes:
8-10 KB Swings

VIDEO DEMOS

VIDEO DEMOS

DB Thruster
https://youtu.be/8yPcDDvWqsE
 
Weighted Cossack Squat
https://youtu.be/jHDfTK8Ij5U
 
DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
 
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
 
DB Death March
https://youtu.be/ksstmpzOS6E
 
DB Sumo Squat Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
 
DB Man Maker
https://youtu.be/_6vbOXBLCD4
 
KB Swing
https://youtu.be/DWB0TmruJuA

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 6-8 High Box Jumps
Station 2: 30-40 Russian Twists
 
5 Sets:
6 1-1-2 DB Bench Press
10 Crossbody V Ups
Unders 20-30 Second Wall Sit Hold
 
*Rest As Needed*
 
For Time (12 Minute Time Cap):
50-40-30-20-10
Double Unders / Single Unders
Butterfly Sit Ups
 
*Rest 3 Minutes*
 
For Time (12 Minute Time Cap):
15-12-9
DB Thrusters
Strict Pull Ups

Modifications

Substitution For 
 
6-8 High Box Jumps:
8-10 Floor Touch To Jumps / 8-10 Vertical Jumps / 6-8 Broad Jumps
 
Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats
 
Strict Pull Ups:
21 / 15 / 9 Reps Of:
DB Bent Over Row / DB Lateral Raise / DB Upright Rows / DB Front Raise

SATURDAY

Jan 16, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (8 Minute Time Cap):
50-40-30-20-10
 
Quick Taps
Butterfly Sit Ups
 
*Rest 3 Minutes*
 
For Time (8 Minute Time Cap):
21-15-9
 
Pop Squats
Plank To Knee Taps

Video Demos

WORKOUT

Workout

Buy In:
45-60 Seconds DB Front Rack Hold
 
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
 
Buy Out:
45-60 Seconds DB Front Rack Hold
 
Every Minute For 5 Minutes:
4-6 DB Man Makers
 
*Into*
 
Every Minute For 5 Minutes:
8-10 KB Swings

VIDEO DEMOS

VIDEO DEMOS

DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
 
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
 
DB Death March
https://youtu.be/ksstmpzOS6E
 
DB Sumo Squat 
 
Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
 
DB Man Maker
https://youtu.be/_6vbOXBLCD4
 
KB Swing
https://youtu.be/DWB0TmruJuA

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 6-8 High Box Jumps
Station 2: 30-40 Russian Twists
 
5 Sets:
6 1-1-2 DB Bench Press
10 Crossbody V Ups
Unders 20-30 Second Wall Sit Hold
 
*Rest As Needed*
 
For Time (12 Minute Time Cap):
50-40-30-20-10
 
Double Unders / Single Unders
Butterfly Sit Ups
 
*Rest 3 Minutes*
 
For Time (12 Minute Time Cap):
15-12-9
DB Thrusters
Strict Pull Ups

Modifications

Substitution For
 
6-8 High Box Jumps:
8-10 Floor Touch To Jumps / 8-10 Vertical Jumps / 6-8 Broad Jumps
 
Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats
 
Strict Pull Ups:
21 / 15 / 9 Reps Of:
DB Bent Over Row / DB Lateral Raise / DB Upright Rows / DB Front Raise

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
6 DB Thrusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6 Alternating Weighted Cossack Squats
 
Buy In:
45-60 Seconds DB Front Rack Hold
 
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
 
Buy Out:
45-60 Seconds DB Front Rack Hold
Warm-up
Every Minute For 5 Minutes:
 
4-6 DB Man Makers
 
*Into*
 
Every Minute For 5 Minutes:
 
8-10 KB Swings

VIDEO DEMOS

VIDEO DEMOS

DB Thruster
https://youtu.be/8yPcDDvWqsE
 
Weighted Cossack Squat
https://youtu.be/jHDfTK8Ij5U
 
DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
 
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
 
DB Death March
https://youtu.be/ksstmpzOS6E
 
DB Sumo Squat Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
 
DB Man Maker
https://youtu.be/_6vbOXBLCD4
 
KB Swing
https://youtu.be/DWB0TmruJuA

SUNDAY

Jan 17, 2021

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow



2 comments


  • Dina Thomas

    I am still having the same problem as last week. I only manage to view the week 3 last Friday. Curious to know if this is something I will be experiencing weekly and if anyone else is having the same issue.

    Thanks


  • Dina Thomas

    I am still having the same problem as last week. I only manage to view the week 3 last Friday. Curious to know if this is something I will be experiencing weekly and if anyone else is having the same issue.

    Thanks


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