Week 48 | Nov 2020

MONDAY

Nov 23, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

WE MANAGE WHAT WE MONITOR.

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Side Steps
*Banded Optional*
 
2 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee High Knees
32 Quick Taps
8 Lunges
 
*Rest 1 Minute Between Sets*

Modifications

No Modifications For Today.

WORKOUT

WE MANAGE WHAT WE MONITOR.

Workout

 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Banded Side Steps
 
3 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee Snatch
16 Double Unders / 32 Single Unders
8 DB Front Rack Lunges
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Spider Climbers / 32 Atomic Sit Ups
 

WORKOUT

WE MANAGE WHAT WE MONITOR.

Workout

 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Hang Muscle Snatch + 3 Pause Hang Power Snatch (2 Second Pause In Catch)
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
Power Snatch + Hang Power Snatch
*50-60% Of 1rm Snatch*
 
Every 2:30 Minutes For 15 Minutes (6 Sets):
 
5 Back Squat
20-30 Second Hollow Hold
75% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee Snatch
16 Double Unders / 32 Single Unders
8 Front Rack Lunges
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Banded Side Steps

Modifications

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Spider Climbers / 32 Atomic Sit Ups

WORKOUT

WE MANAGE WHAT WE MONITOR.

Workout

 
3 Hang Muscle Snatch + 3 Pause Hang Power Snatch (2 Second Pause In Catch)
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
Power Snatch + Hang Power Snatch
*50-60% Of 1rm Snatch*
 
Every 2:30 Minutes For 15 Minutes (6 Sets):
 
5 Back Squat
20-30 Second Hollow Hold
75% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
 
8 Burpee Snatch
16 Double Unders / 32 Single Unders
8 Front Rack Lunges
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30-40 Seconds Flutter Kicks
Station 2: 30-40 Seconds Banded Side Steps

Modifications

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Spider Climbers / 32 Atomic Sit Ups

TUESDAY

Nov 24, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Prove them WRONG.

Workout

 
Rotate Stations Every Minute For 10 Minutes (2 Sets):
 
Station 1: 10 Push Ups
Station 2: 20 Shoulder Taps
Station 3: 30 Mountain Climber Twists
Station 4: 40 Plank Jacks
Station 5: Rest
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
20 Side Tuck Ups (Each Side)
20 Heel Crunches

Modifications

No Modifications For Today.

WORKOUT

INSPIRATIONAL QUOTE

Workout

Rotate Stations Every Minute For 15 Minutes (3 Sets):
 
Station 1: 10 DB Push Ups
Station 2: 10 10 Banded Strict Pull Ups
Station 3: 10 DB Push Press
Station 4: 10 Calorie Bike
Station 5: Rest
 
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 DB Lawnmowers (Each Side)
10 DB Bent Over Lateral Raises
15 Laying Banded Lat Pull Downs

Modifications

Substitution For 10 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 25 Sit Ups / 40-60 Second Plank Hold / 50-80 Mountain Climbers

WORKOUT

INSPIRATIONAL QUOTE

Workout

Every Minute For 5 Minutes (5 Sets):
 
5 Push Press
*55-65% Of 1rm Push Press*
 
Every Minute For 5 Minutes (5 Sets):
 
5 Push Jerk
*60-70% Of 1rm Push Jerk*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 5 Supinated Negative Pull Ups
Station 2: 10 Shoulder Tap Push Ups
 
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 DB Lawnmowers (Each Side)
10 DB Bent Over Lateral Raises
15 Laying Banded Lat Pull Downs
 
Rotate Stations Every Minute For 15 Minutes (3 Sets):
 
Station 1: 10 DB Push Ups
Station 2: 10 10 Banded Strict Pull Ups
Station 3: 10 DB Push Press
Station 4: 10 Calorie Bike
Station 5: Rest

Modifications

Substitution For 5 Negative Supinated Pull Ups:
6-10 Tuck Ups / 10 Crossbody V Ups / 5 Tempo Push Ups
 
Substitution For 10 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extension

WORKOUT

INSPIRATIONAL QUOTE

Workout

Every Minute For 5 Minutes (5 Sets):
 
5 Push Press
*55-65% Of 1rm Push Press*
 
Every Minute For 5 Minutes (5 Sets):
 
5 Push Jerk
*60-70% Of 1rm Push Jerk*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 5 Supinated Negative Pull Ups
Station 2: 10 Shoulder Tap Push Ups
 
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 DB Lawnmowers (Each Side)
10 DB Bent Over Lateral Raises
15 Laying Banded Lat Pull Downs
 
Rotate Stations Every Minute For 15 Minutes (3 Sets):
 
Station 1: 10 DB Push Ups
Station 2: 10 10 Banded Strict Pull Ups
Station 3: 10 DB Push Press
Station 4: 10 Calorie Bike
Station 5: Rest

Modifications

Substitution For 5 Negative Supinated Pull Ups:
6-10 Tuck Ups / 10 Crossbody V Ups / 5 Tempo Push Ups
 
Substitution For 10 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions

WEDNESDAY

Nov 25, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Smile EVERYDAY.

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 30-40 Seconds Wall Sit
Station 2: 30-40 Seconds High To Low Planks
Station 3: 30-40 Seconds Frog Pumps
 
*Rest 1 Minute*
 
2 Minute Max Effort:
 
Plank Hold
 
For Time (8 Minute Time Cap):
 
20 Down Up High Knees
20 Jumping Air Squats
10 Down Up High Knees
10 Jumping Air Squats
5 Down Up High Knees
5 Jumping Air Squats

Modifications

No Modifications For Today.

WORKOUT

INSPIRATIONAL QUOTE

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Weighted Wall Sit
Station 2: 30-40 Seconds Banded Pall Off Press
Station 3: 30-40 Seconds Banded Frog Pumps
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
Plank Hold
 
For Time (12 Minute Time Cap):
 
20 DB Power Clean And Jerk
20 Jumping Air Squats
10 DB Power Clean And Jerk
10 Jumping Air Squats
5 DB Power Clean And Jerk
5 Jumping Air Squats

Modifications

No Modifications For Today.

WORKOUT

INSPIRATIONAL QUOTE

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 3 Squat Cleans
Station 2: 30 Second DB Front Rack Hold
 
*60% Of 1rm Squat Clean*
 
Every 2 Minutes for 6 Minutes (3 Sets):
 
10 Weighted Hip Thrusts
 
Rotate Stations Every Minute For 6 Minutes (6 Sets):
 
Station 1: 10 DB Deadlifts
Station 2: 20 Banded Monster Walk
 
For Time (12 Minute Time Cap):
 
20 Power Clean And Jerk
20 Jumping Air Squats
10 Power Clean And Jerk
10 Jumping Air Squats
5 Power Clean And Jerk
5 Jumping Air Squats
 
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Weighted Wall Sit
Station 2: 30-40 Seconds Banded Pall Off Press
Station 3: 30-40 Seconds Banded Frog Pumps
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
Plank Hold

Modifications

No Modifications For Today.

WORKOUT

INSPIRATIONAL QUOTE

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 3 Squat Cleans
Station 2: 30 Second DB Front Rack Hold
 
*60% Of 1rm Squat Clean*
 
Every 2 Minutes for 6 Minutes (3 Sets):
 
10 Weighted Hip Thrusts
 
Rotate Stations Every Minute For 6 Minutes (6 Sets):
 
Station 1: 10 DB Deadlifts
Station 2: 20 Banded Monster Walk
 
For Time (12 Minute Time Cap):
 
20 Power Clean And Jerk
20 Jumping Air Squats
10 Power Clean And Jerk
10 Jumping Air Squats
5 Power Clean And Jerk
5 Jumping Air Squats
 
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 30-40 Seconds Weighted Wall Sit
Station 2: 30-40 Seconds Banded Pall Off Press
Station 3: 30-40 Seconds Banded Frog Pumps
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
Plank Hold

Modifications

No Modifications For Today.


THURSDAY

Nov 26, 2020

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

Nov 27, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Enjoy the little things...

Workout

 
Every 2 Minutes For 4 Minutes (2 Sets):
 
50 Russian Twists
Max Reps Shoulder Tap Push Ups
 
Every 2 Minutes For 4 Minutes (2 Sets):
 
50 Jumping Jacks
Max Reps Lunges
 
3 Sets:
Against A 2 Minute Clock:
 
20 Down Ups
Max Reps
 
*Rest 1 Minute Between Sets*
 
Sets 1 / 3: Glute Bridges
Sets 2 / 4: Tricep Extensions

Modifications

No Modifications For Today.

WORKOUT

INSPIRATIONAL QUOTE

Workout

 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Farmer Carry
Max Reps DB Renegade Rows
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Overhead Carry
Max Reps DB Thrusters
 
4 Sets:
Against A 2 Minute Clock:
 
10 Burpees
Max Reps
 
Sets 1 / 3: Double DB Power Snatch
Sets 2 / 4: Strict Pull Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 100m DB Farmer Carry:
60 Seconds DB Front Rack Hold
 
Substitution For 100m DB Overhead Carry:
60 Seconds DB Overhead Hold
 
Substitution For 10 Burpees:
10 Calorie On Any Machine
 
Substitution For Max Strict Pull Ups:
Max DB Bicep Curls / Max DB Upright Rows / Max DB Front Raises
 

WORKOUT

INSPIRATIONAL QUOTE

Workout

 
Every Minute For 3 Minutes (3 Sets):
 
Pause At The Knee Squat Snatch + Squat Snatch
*50-60% of 1rm Squat Snatch
 
Every Minute For 3 Minutes (3 Sets):
 
3 Squat Snatch
*60-70% Of 1rm Squat Snatch*
 
Every Minute For 3 Minutes (3 Sets):
 
3 Pause At The Knee Snatch Grip Deadlifts
*80% Of 1rm Squat Snatch*
 
Buy In:
45 Second Bar Hang
 
4 Sets:
 
8 DB Single Arm Tricep Extensions (Each Side)
8 DB Single Arm Tate Press (Each Side)
8 Crossbody V Ups
 
Buy Out:
45 Second Bar Hang
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Farmer Carry
Max Reps DB Renegade Rows
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Overhead Carry
Max Reps DB Thrusters
 
 
4 Sets:
Against A 2 Minute Clock:
 
10 Calorie Row
Max Reps
 
Sets 1 / 3: Power Snatch
Sets 2 / 4: Strict Pull Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 45 Second Bar Hang:
45 Seconds Hollow Hold / 45 Seconds Tuck Hollow Hold
 
Substitution For 100m DB Farmer Carry:
60 Seconds DB Front Rack Hold
 
Substitution For 100m DB Overhead Carry:
60 Seconds DB Overhead Hold
 
Substitution For Max Strict Pull Ups:
Max DB Bicep Curls / Max DB Upright Rows / Max DB Front Raises

WORKOUT

INSPIRATIONAL QUOTE

Workout

 
Every Minute For 3 Minutes (3 Sets):
 
Pause At The Knee Squat Snatch + Squat Snatch
*50-60% of 1rm Squat Snatch
 
Every Minute For 3 Minutes (3 Sets):
 
3 Squat Snatch
*60-70% Of 1rm Squat Snatch*
 
Every Minute For 3 Minutes (3 Sets):
 
3 Pause At The Knee Snatch Grip Deadlifts
*80% Of 1rm Squat Snatch*
 
Buy In:
45 Second Bar Hang
 
4 Sets:
 
8 DB Single Arm Tricep Extensions (Each Side)
8 DB Single Arm Tate Press (Each Side)
8 Crossbody V Ups
 
Buy Out:
45 Second Bar Hang
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Farmer Carry
Max Reps DB Renegade Rows
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
100 Meter DB Overhead Carry
Max Reps DB Thrusters
 
 
4 Sets:
Against A 2 Minute Clock:
 
10 Calorie Row
Max Reps
 
Sets 1 / 3: Power Snatch
Sets 2 / 4: Strict Pull Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 45 Second Bar Hang:
45 Seconds Hollow Hold / 45 Seconds Tuck Hollow Hold
 
Substitution For 100m DB Farmer Carry:
60 Seconds DB Front Rack Hold
 
Substitution For 100m DB Overhead Carry:
60 Seconds DB Overhead Hold
 
Substitution For Max Strict Pull Ups:
Max DB Bicep Curls / Max DB Upright Rows / Max DB Front Raises
 

SATURDAY

Nov 28, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Trust the timing of your life.

Workout

 
For Time (15 Minute Time Cap):
 
100 Plank Jacks
40 Butterfly Sit Ups
30 Jumping Lunges
20 Burpees
10 Push Up + 10 Plank Hip Taps

Modifications

No Modifications For Today.

WORKOUT

INSPIRATIONAL QUOTE

Workout

 
4 Sets:
 
30 Seconds of Box Jump Overs
30 Seconds of Double DB Snatch
30 Seconds of Banded Push Ups
30 Seconds of DB Hang Squat Cleans
 
*Rest 1 Minute Between Sets*
 
For Time (12 Minute Time Cap):
 
50 Double Unders / 100 Single Unders
40 Butterfly Sit Ups
30 KB Swings
20 Broad Jumps
10 Burpees Over KB

Modifications

Substitution For Max Reps Of Box Jump Overs:
Pop Squats / Floor Touch To Jumps / Jumping Lunges / Alternating Reverse Lunge To Knee Jumps / Bicycle Kicks
 
Substitution For 50 Double Unders / 100 Single Unders:
50 Mountain Climbers / 25 Down Ups / 50 Quick Taps
 
Substitution For 20 Broad Jumps:
20 Calorie On Any Machine
 

WORKOUT

INSPIRATIONAL QUOTE

Workout

 
Every 2 Minutes For 12 Minutes (6 Sets):
 
10 DB Box Step Ups
10 Banded Pull Aparts
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 6 Bench Press
Station 2: 6 Bulgarian Split Squats (Each Side)
 
*65% Of 1rm Bench Press*
 
4 Sets:
 
30 Seconds of Box Jump Overs
30 Seconds of Double DB Snatch
30 Seconds of Banded Push Ups
30 Seconds of DB Hang Squat Cleans
 
*Rest 1 Minute Between Sets*
 
For Time (12 Minute Time Cap):
 
50 Double Unders / 100 Single Unders
40 Butterfly Sit Ups
30 KB Swings
20 Calorie Bike
10 Burpees Over KB

Modifications

Substitution For Max Reps Of Box Jump Overs:
Pop Squats / Floor Touch To Jumps / Jumping Lunges / Alternating Reverse Lunge To Knee Jumps / Bicycle Kicks
 
Substitution For 50 Double Unders / 100 Single Unders:
50 Mountain Climbers / 25 Down Ups / 50 Quick Taps
 
Substitution For 10 Calorie Bike:
10 Down Up Devils Press / 10 Burpees / 60 Seconds High Plank Hold

WORKOUT

INSPIRATIONAL QUOTE

Workout

 
Every 2 Minutes For 12 Minutes (6 Sets):
 
10 DB Box Step Ups
10 Banded Pull Aparts
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 6 Bench Press
Station 2: 6 Bulgarian Split Squats (Each Side)
 
*65% Of 1rm Bench Press*
 
4 Sets:
 
30 Seconds of Box Jump Overs
30 Seconds of Double DB Snatch
30 Seconds of Banded Push Ups
30 Seconds of DB Hang Squat Cleans
 
*Rest 1 Minute Between Sets*
 
For Time (12 Minute Time Cap):
 
50 Double Unders / 100 Single Unders
40 Butterfly Sit Ups
30 KB Swings
20 Calorie Bike
10 Burpees Over KB

Modifications

Substitution For Max Reps Of Box Jump Overs:
Pop Squats / Floor Touch To Jumps / Jumping Lunges / Alternating Reverse Lunge To Knee Jumps / Bicycle Kicks
 
Substitution For 50 Double Unders / 100 Single Unders:
50 Mountain Climbers / 25 Down Ups / 50 Quick Taps
 
Substitution For 10 Calorie Bike:
10 Down Up Devils Press / 10 Burpees / 60 Seconds High Plank Hold

SUNDAY

Nov 29, 2020

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



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