Week 52 | 12/21/20 - 12/27/20

Monday 12/21/20

GS20

WORKOUT

Prove Them WRONG.

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
10 Death March (Each Side)
10 Side Crunch (Each Side)
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 50 Quick Taps
Station 2: 30 Shoulder Taps
Station 3: 10 Atomic Sit Ups

GS30

WORKOUT

Prove Them WRONG.

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 DB Power Cleans
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups

Modifications

Substitution For
10 Calorie Bike:
 
50 Double Unders
or
100 Single Unders
or
10 Burpees / 15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists

GS60

WORKOUT

Prove Them WRONG.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Back Squats
12 Alternating DB Bicep Curls
85% Of 1rm Back Squat
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 DB Power Cleans
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups

Modifications

Substitution For
10 Calorie Bike:
 
50 Double Unders
or
100 Single Unders
or
10 Burpees
or
15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists

GS60+

WORKOUT

Prove Them WRONG.

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
Hang Muscle Snatch + Hang Power Snatch + Low Hang Power Snatch
*60-70% Of 1rm Snatch*
 
Every 2 Minutes For 6 Minutes (3 Sets):
6 Snatch Deadlifts
*80-90% Of 1rm Snatch*
 
Every 2 Minutes For 12 Minutes (6 Sets):
 
3 Back Squats
12 Alternating DB Bicep Curls
 
85% Of 1rm Back Squat
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 Power Cleans
 
*Build To A Heavy 5 Rep*
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups

Modifications

Substitution For
10 Calorie Bike:
 
50 Double Unders
or
100 Single Unders
or
10 Burpees
or
15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists
 

Tuesday 12/22/20

GS20

WORKOUT

Believe in yourself, and you will be UNSTOPPABLE

Workout

Every 3 Minutes For 9 Minutes (3 Sets):
5 Staggered Push Ups
10 Floor Touch To Jumps
15 Tuck Dragonflies
 
5 Rounds For Time (10 Minute Time Cap):
10 Broad Jump
20 Quick Taps
10 Deadlift Jumps

GS30

WORKOUT

Believe in yourself, and you will be UNSTOPPABLE

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
5 Banded Wide Grip Strict Pull Ups
10 Single Arm Banded Lat Pulls
15 Toes To DB
 
5 Rounds For Time (12 Minute Time Cap):
10 Alternating DB Hang Power Snatch
20 Double Unders / 40 Single Unders
10 DB Deadlifts

Modifications

Substitution For
5 Strict Banded Wide Grip Pull Up:
 
10 DB Upright Row
or
10 DB Bent Over Seesaw Row
or
10 Banded High Pulls
 
 
Substitution For
10 Double Unders / 20 Single Unders:
 
6 Calorie On Any Machine
or
6 Burpees
or
100m Run
or
10 Sit Ups

GS60

WORKOUT

Believe in yourself, and you will be UNSTOPPABLE

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
5 DB Strict Press
30 Second DB Front Rack Hold
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Banded Wide Grip Strict Pull Ups
10 Single Arm Banded Lat Pulls
15 Toes To DB
 
5 Rounds For Time (12 Minute Time Cap):
10 Alternating DB Hang Power Snatch
20 Double Unders / 40 Single Unders
10 DB Deadlifts

Modifications

Substitution For
5 Strict Banded Wide Grip Pull Up:
 
10 DB Upright Row
or
10 DB Bent Over Seesaw Row
or
10 Banded High Pulls
 
 
Substitution For
10 Double Unders / 20 Single Unders:
 
6 Calorie On Any Machine
or
6 Burpees
or
100m Run
or
10 Sit Ups

GS60+

WORKOUT

Believe in yourself, and you will be UNSTOPPABLE

Workout

Every Minute For 5 Minutes (5 Sets):
3 Split Jerk
*65-75% Of 1rm Split Jerk*
 
*Rest 2 Minutes*
 
Every 90 Seconds For 4:30 Minutes (3 Sets):
1 Split Jerk
*75+% Of 1rm Split Jerk*
 
Every 3 Minutes For 12 Minutes (4 Sets):
5 Strict Press
30 Second DB Front Rack Hold
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Banded Wide Grip Strict Pull Ups
10 Single Arm Banded Lat Pulls
15 Toes To DB
 
5 Rounds For Time (12 Minute Time Cap):
10 Hang Power Snatch
20 Double Unders / 40 Single Unders
10 Deadlifts

Modifications

Substitution For
5 Strict Banded Wide Grip Pull Up:
 
10 DB Upright Row
or
10 DB Bent Over Seesaw Row
or
10 Banded High Pulls
 
 
Substitution For
10 Double Unders / 20 Single Unders:
 
6 Calorie On Any Machine
or
6 Burpees
or
100m Run
or
10 Sit Ups

Wednesday 12/23/20

GS20

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

GS30

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

GS60

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
 

GS60+

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

Thursday 12/24/20

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 12/25/20

GS20

WORKOUT

It's The Most Wonderful Time Of The Year.

Workout

12 Days Of Christmas (25 Minute Time Cap):
 
1. Jumping Air Squats
2. Broad Jump
3. Plank To Knee Taps
4. Burpees
5. V-Ups
6. Floor Touch To Jumps
7. Push Ups
8. Mountain Climbers
9. Russian Twists
10. Cossack Squats
11. Back Extensions
12. Lunges

GS30

WORKOUT

It's The Most Wonderful Time Of The Year.

Workout

12 Days Of Christmas (35 Minute Time Cap):
 
1. DB Front Squats
2. Double DB Snatch
3. DB Bent Over Rows
4. Burpees Over DB
5. V-Ups
6. DB Thrusters
7. Push Ups
8. Mountain Climbers
9. DB Push Press
10. DB Hang Power Cleans
11. DB Deadlifts
12. DB Front Rack Lunges

GS60

WORKOUT

It's The Most Wonderful Time Of The Year.

Workout

12 Days Of Christmas (35 Minute Time Cap):
 
1. DB Front Squats
2. Double DB Snatch
3. DB Bent Over Rows
4. Burpees Over DB
5. V-Ups
6. DB Thrusters
7. Push Ups
8. Mountain Climbers
9. DB Push Press
10. DB Hang Power Cleans
11. DB Deadlifts
12. DB Front Rack Lunges

GS60+

WORKOUT

It's The Most Wonderful Time Of The Year.

Workout

12 Days Of Christmas (35 Minute Time Cap):
 
1. Overhead Squats
2. Power Snatch
3. Strict Pull Ups
4. Burpees Over Bar
5. V-Ups
6. Thrusters
7. Push Ups
8. Box Jump Overs
9. Push Press
10. Hang Power Cleans
11. Deadlifts
12. Front Rack Lunges
 

Modifications

Substitution For
1 Overhead Squat:
1 Front Squat
 
 
Substitution For
3 Strict Pull Ups:
 
3 DB Bent Over Rows
 
 
Substitution For
8 Box Jump Overs:
 
8 Pop Squats

Saturday 12/26/20

GS20

WORKOUT

Start SOMEWHERE.

Workout

For Time (15 Minute Time Cap):
 
50 Plank Jumps
25 Pop Squats
40 Plank Jumps
20 Pop Squats
30 Plank Jumps
15 Pop Squats
20 Plank Jumps
10 Pop Squats
10 Plank Jumps
5 Pop Squats

GS30

WORKOUT

Start SOMEWHERE.

Workout

4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold
 
*Rest 1 Minute Between Sets*
 
For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats

Modifications

Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:
 
50 / 40 / 30 / 20 / 10 Reps Of:
  -Plank Jacks
or
  -Jumping Jacks
or
  -High Knees
or
  -Quick Taps
or
  -Mountain Climbers

GS60

WORKOUT

Start SOMEWHERE.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Bench Press
Station 2: 6 Single Leg Weighted Hip Thrusts (Each Side)
*75% Of 1rm Bench Press*
 
4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold
 
*Rest 1 Minute Between Sets*
 
For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats

Modifications

Substitution For
4 Bench Press:
or
6 DB Bench Press
 
 
Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:
 
50 / 40 / 30 / 20 / 10 Reps Of:
Plank Jacks
or
Jumping Jacks
or
High Knees
or
Quick Taps
or
Mountain Climbers

GS60+

WORKOUT

Start SOMEWHERE.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
10 DB Renegade Rows
30 Seconds of Banded Monster Walk
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Bench Press
Station 2: 6 Single Leg Weighted Hip Thrusts (Each Side)
*75% Of 1rm Bench Press*
 
4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold
 
*Rest 1 Minute Between Sets*
 
For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats

Modifications

Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:
 
50 / 40 / 30 / 20 / 10 Reps Of:
  - Plank Jacks
or
  -Jumping Jacks
or
  -High Knees
or
  -Quick Taps
or
  -Mountain Climbers

Sunday 12/27/20

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


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