Week 49 | Dec 2020 | Grown Strong Fitness

MONDAY Nov 30, 2020 GS20 GS30 GS60 GS60+ WORKOUT Take control of your habits, control your LIFE. Workout Part A) Rotate Stations Every Minute For 10 Minutes (5 Sets):Station 1: 20-30 Seconds Superman HoldStation 2: 40-50 Seconds Good Mornings*Banded Optional* Part B) 5 Rounds For Time (10 Minute Time Cap):10 Down Up High Knees10 Floor Touch To Jumps10 Burpees Modifications No Modifications For Today. WORKOUT Take control of your habits, control your LIFE. Workout Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 20-30 Seconds Superman Hold Station 2: 40-50 Seconds Banded Good Mornings 5 Rounds For Time (18 Minute Time Cap): 10 Calorie Bike 10 DB Thrusters 10 Burpees Over DB Modifications Substitution For 10 Calorie Bike: 10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist WORKOUT Take control of your habits, control your LIFE. Workout Every 2:30 Minutes For 15 Minutes (6 Sets): 5 Back Squat 10-15 Second Side Plank Hold (Each Side) 80% Of 1rm Back Squat 5 Rounds For Time (18 Minute Time Cap): 10 Calorie Bike 10 DB Thrusters 10 Burpees Over DB Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 20-30 Seconds Superman Hold Station 2: 40-50 Seconds Banded Good Mornings Modifications Substitution For 10 Calorie Bike: 10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist WORKOUT Take control of your habits, control your LIFE. Workout Every 2 Minutes For 6 Minutes (3 Sets): 3 Hang Power Snatch + 3 Pause Overhead Squats (2 Second Pause In Catch) Every 2 Minutes For 6 Minutes (3 Sets): Power Snatch + Hang Power Snatch *55-65% Of 1rm Snatch* Every 2:30 Minutes For 15 Minutes (6 Sets): 5 Back Squat 10-15 Second Side Plank Hold (Each Side) 80% Of 1rm Back Squat 5 Rounds For Time (18 Minute Time Cap): 10 Calorie Bike 10 Thrusters 10 Burpees Over Bar Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 20-30 Seconds Superman Hold Station 2: 40-50 Seconds Banded Good Mornings Modifications Substitution For 10 Calorie Bike: 10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist TUESDAY Dec 01, 2020 GS20 GS30 GS60 GS60+ WORKOUT Happiness is an INSIDE job. Workout 4 Sets: 10 Staggered Push Ups 10 Tricep Extensions 10 Glute Bridges *Rest As Needed* 3 Sets: As Many Rounds As Possible In 3 Minutes: 5 Atomic Sit Ups 10 Push Ups 15 Air Squats *Rest 1 Minute Between Sets* **Pick Up Where You Left Off** Modifications No Modifications For Today. WORKOUT Happiness is an INSIDE job. Workout 4 Sets: 10 Skull Crushers 10 DB Bent Over Rows 10 Banded Face Pulls *Rest As Needed* 5 Sets: As Many Rounds As Possible In 3 Minutes: 5 Strict Pull Ups 10 Push Ups 15 Air Squats *Rest 1 Minute Between Sets* **Pick Up Where You Left Off** Modifications Substitution For 5 Strict Pull Ups: 10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions WORKOUT Happiness is an INSIDE job. Workout Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 10 Banded Lat Pull Downs Station 2:10 Alternating DB Bench Press 4 Sets: 10 Skull Crushers 10 DB Bent Over Rows 10 Banded Face Pulls *Rest As Needed* 5 Sets: As Many Rounds As Possible In 3 Minutes: 5 Strict Pull Ups 10 Push Ups 15 Air Squats *Rest 1 Minute Between Sets* **Pick Up Where You Left Off** Modifications Substitution For 5 Strict Pull Ups: 10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions WORKOUT Happiness is an INSIDE job. Workout Every Minute For 5 Minutes (5 Sets): 5 Snatch Grip Push Press *55-65% Of 1rm Push Press* Every Minute For 5 Minutes (5 Sets): 2 Snatch Balance + 3 Overhead Squats *55-65% Of 1rm Overhead Squat* Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 10 Banded Lat Pull Downs Station 2:10 Alternating DB Bench Press 4 Sets: 10 Skull Crushers 10 Supine Rows 10 Banded Face Pulls *Rest As Needed* 5 Sets: As Many Rounds As Possible In 3 Minutes: 5 Strict Pull Ups 10 Push Ups 15 Air Squats *Rest 1 Minute Between Sets* **Pick Up Where You Left Off** Modifications Substitution For 5 Strict Pull Ups: 10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions WEDNESDAY Dec 02, 2020 GS20 GS30 GS60 GS60+ WORKOUT Take the risk, or lose the chance. Workout Every 2 Minutes For 10 Minutes (5 Sets): 8 Broad Jumps 4 Shoulder Tap Push Ups Rotate Stations Every Minute For 6 Minutes (3 Sets): Station 1: 30-40 Seconds Quick Taps Station 2: 10-12 Cossack Squats Rotate Stations Every Minute For 6 Minutes (3 Sets): Station 1: 30-40 Seconds Russian Twists Station 2: 10-20 Seconds Shoulder Taps Modifications No Modifications For Today. WORKOUT Take the risk, or lose the chance. Workout Every 2 Minutes For 10 Minutes (5 Sets): 8 Calorie Row 4 Man Makers Rotate Stations Every Minute For 8 Minutes (4 Sets): Station 1: 30-40 Seconds Max Double Unders / Single Unders Station 2: 10-12 Weighted Cossack Squats Rotate Stations Every Minute For 8 Minutes (4 Sets): Station 1: 30-40 Seconds Max KB Swings Station 2: 10-12 DB Renegade Rows Modifications Substitution For 8 Calorie Row: 8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists Substitution For Max Double Unders / Single Unders: Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists WORKOUT Take the risk, or lose the chance. Workout Every Minute For 5 Minutes (5 Sets): 15-20 Second KB Front Rack Hold Every Minute For 5 Minutes (5 Sets): 5 Single Arm Arnold Press (Each Side) Every Minute For 5 Minutes (5 Sets): 15-20 Second KB Overhead Hold Every 2 Minutes For 10 Minutes (5 Sets): 8 Calorie Row 4 Man Makers Rotate Stations Every Minute For 8 Minutes (4 Sets): Station 1: 30-40 Seconds Max Double Unders / Single Unders Station 2: 10-12 Weighted Cossack Squats Rotate Stations Every Minute For 8 Minutes (4 Sets): Station 1: 30-40 Seconds Max KB Swings Station 2: 10-12 DB Renegade Rows Modifications Substitution For 8 Calorie Row: 8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists Substitution For Max Double Unders / Single Unders: Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists WORKOUT Take the risk, or lose the chance. Workout Every 2 Minutes for 12 Minutes (6 Sets): 3 Squat Cleans *70% Of 1rm Squat Clean* Every Minute For 5 Minutes (5 Sets): 15-20 Second KB Front Rack Hold Every Minute For 5 Minutes (5 Sets): 5 Single Arm Arnold Press (Each Side) Every Minute For 5 Minutes (5 Sets): 15-20 Second KB Overhead Hold Every 2 Minutes For 10 Minutes (5 Sets): 8 Calorie Row 4 Man Makers Rotate Stations Every Minute For 8 Minutes (4 Sets): Station 1: 30-40 Seconds Max Double Unders / Single Unders Station 2: 10-12 Weighted Cossack Squats Rotate Stations Every Minute For 8 Minutes (4 Sets): Station 1: 30-40 Seconds Max KB Swings Station 2: 10-12 DB Renegade Rows Modifications Substitution For 8 Calorie Row: 8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists Substitution For Max Double Unders / Single Unders: Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists THURSDAY Dec 03, 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 Dec 04, 2020 GS20 GS30 GS60 GS60+ WORKOUT Enjoy the little things... Workout Every 2 Minutes For 4 Minutes (2 Sets): 10 Deadlift Jumps Max Effort Atomic Sit Ups Every 2 Minutes For 4 Minutes (2 Sets): 10 Death March Max Effort Burpees For Time (10 Minute Time Cap): 10 Broad Jumps 20 Lateral Jumping Air Squats 30 Pike Shoulder Taps 40 Quick Taps 50 Mountain Climber Twists Modifications No Modifications For Today. WORKOUT Enjoy the little things... Workout Every 2 Minutes For 6 Minutes (3 Sets): 10 DB / KB Sumo Squat Romanian Deadlifts Max Reps Russian Twists Every 2 Minutes For 6 Minutes (3 Sets): 10 Death March Max Effort Burpees For Time (12 Minute Time Cap): 10 Alternating DB Power Snatch 20 DB Hang Power Cleans 30 DB Push Press 40 Quick Taps 50 Mountain Climber Twists Modifications Substitution For Max Russian Twists: Max Calorie On Any Machine WORKOUT Enjoy the little things... Workout Every 2:30 For 12:30 Minutes (5 Sets): 15 Box Jump Overs 5 Bench Press *Build To A Heavy 5 Reps* Every 2 Minutes For 6 Minutes (3 Sets): 10 DB / KB Sumo Squat Romanian Deadlifts Max Effort Calorie Bike Every 2 Minutes For 6 Minutes (3 Sets): 10 Death March Max Effort Burpees For Time (12 Minute Time Cap): 10 Alternating DB Power Snatch 20 DB Hang Power Cleans 30 DB Push Press 40 Quick Taps 50 Mountain Climber Twists Modifications Substitution For 15 Box Jump Overs: 15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges Substitution For Max Calorie Bike: Max Calorie On Any Machine / Max Reps: Mountain Climbers / Russian Twists / Jumping Jacks / Plank Jacks WORKOUT Enjoy the little things... Workout Every Minute For 3 Minutes (3 Sets): Pause At The Knee Squat Snatch + Squat Snatch *55-65% of 1rm Squat Snatch Every Minute For 3 Minutes (3 Sets): 3 Squat Snatch *65-75% Of 1rm Squat Snatch* Every Minute For 3 Minutes (3 Sets): 3 Pause At The Knee Snatch Grip Deadlifts *90% Of 1rm Squat Snatch* Every 2:30 For 12:30 Minutes (5 Sets): 15 Box Jump Overs 5 Bench Press *Build To A Heavy 5 Reps* Every 2 Minutes For 6 Minutes (3 Sets): 10 DB / KB Sumo Squat Romanian Deadlifts Max Effort Calorie Bike Every 2 Minutes For 6 Minutes (3 Sets): 10 Death March Max Effort Burpees For Time (12 Minute Time Cap): 10 Power Snatch 20 Hang Power Cleans 30 Push Press 40 Quick Taps 50 Mountain Climber Twists Modifications Substitution For 15 Box Jump Overs: 15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges Substitution For Max Calorie Bike: Max Calorie On Any Machine / Max Reps: Mountain Climbers / Russian Twists / Jumping Jacks / Plank Jacks SATURDAY Dec 05, 2020 GS20 GS30 GS60 GS60+ WORKOUT Think Positive, BE POSITIVE. Workout Rotate Stations Every Minute For 15 Minutes (5 Sets): Station 1: 5 Inchworms Station 2: 7 Pop Squats Station 3: 9 Crossbody V Ups Modifications Substitution For 9 Crossbody V Up: 9 Man Makers / 9 Burpees / 60 Seconds High Plank Hold WORKOUT Think Positive, BE POSITIVE. Workout Every Minute For 3 Minutes (3 Sets): 5 Pike Push Ups Max Tuck Hollow Hold Every Minute For 3 Minutes (3 Sets): 10-20 Second Supinated Chin Over Bar Hold Max Wall Sit Every Minute For 3 Minutes (3 sets): 5 Down Up Devils Press Max Superman Hold Rotate Stations Every Minute For 15 Minutes (5 Sets): Station 1: 15 DB Deadlifts Station 2: 12 DB Thrusters Station 3: 9 Calorie Row Modifications Substitution For 10-20 Seconds Supinated Chin Over Bar Hold: 10-20 Seconds: Hollow Hold / Superman Hold / Banded Row Hold Substitution For 9 Calorie Row: 8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold WORKOUT Think Positive, BE POSITIVE. Workout Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 20-30 Seconds Pop Squats Station 2: 6-10 Crossbody V Ups Every Minute For 3 Minutes (3 Sets): 5 Pike Push Ups Max Tuck Hollow Hold Every Minute For 3 Minutes (3 Sets): 10-20 Second Supinated Chin Over Bar Hold Max Wall Sit Every Minute For 3 Minutes (3 sets): 5 Down Up Devils Press Max Superman Hold Rotate Stations Every Minute For 15 Minutes (5 Sets): Station 1: 15 DB Deadlifts Station 2: 12 DB Thrusters Station 3: 9 Calorie Row Modifications Substitution For 10-20 Seconds Supinated Chin Over Bar Hold: 10-20 Seconds: Hollow Hold / Superman Hold / Banded Row Hold Substitution For 9 Calorie Row: 8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold WORKOUT Think Positive, BE POSITIVE. Workout Rotate Stations Every Minute For 10 Minutes (5 Sets): Station 1: 20-30 Seconds Pop Squats Station 2: 6-10 Concept 2 Pike Ups Every 2:30 Minutes For 10 Minutes (4 Sets): 15 KB Front Rack Squats 5 Deadlifts *70% Of 1rm Deadlift* Every Minute For 3 Minutes (3 Sets): 5 Pike Push Ups Max Tuck Hollow Hold Every Minute For 3 Minutes (3 Sets): 10-20 Second Supinated Chin Over Bar Hold Max Wall Sit Every Minute For 3 Minutes (3 sets): 5 Down Up Devils Press Max Superman Hold Rotate Stations Every Minute For 15 Minutes (5 Sets): Station 1: 15 Deadlifts Station 2: 12 Thrusters Station 3: 9 Calorie Row Details Details Details Modifications Substitution For 10-20 Seconds Supinated Chin Over Bar Hold: 10-20 Seconds: Hollow Hold / Superman Hold / Banded Row Hold Substitution For 9 Calorie Row: 8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold SUNDAY Dec 06, 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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