Week 5 | January 2022

MONDAY

JANUARY 31st, 2022

I can and I WILL. Watch me.

GS20

WARM UP

Warm Up

1 round

60 seconds max calorie row or burpees
45-60 seconds high plank hold

Complete 2 rounds then,

2 rounds

8 DB deadlifts
8 DB front squats

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 minutes (4 sets)

8-10 DB IYTs
10-12 DB bent over rows

In remaining time
Max reps DB front raises

Rest 60 seconds
 
 
Part B)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
45-60 seconds plank hold

Station 2
12-15 DB thrusters

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.
 

GS40

WARM UP

Warm Up

2 rounds

60 seconds max calorie row or burpees
45-60 seconds high plank hold

Complete 2 rounds then,

2 rounds

8 barbell deadlifts
8 barbell front squats

Complete 2 rounds then,

2 minutes calorie row or burpees

Increase speed every 30 seconds

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 minutes (4 sets)

8-10 DB IYTs
10-12 DB bent over rows

In remaining time
Max reps DB front raises

Rest 60 seconds
 
 
Part B)
 
Rotate stations every minute for 16 minutes (8 sets)

Station 1
12-15 calorie row

Station 2
12-15 thrusters

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 12-15 calorie row:
12-15 calorie on any machine

100-200 meter run

12-15 burpee
https://youtu.be/YbnnsqGosjE

45-60 seconds plank hold
https://youtu.be/TCZ3BireamU

GS60

WARM UP

Warm Up

2 rounds

60 seconds max calorie row or burpees
45-60 seconds high plank hold

Complete 2 rounds then,

2 rounds

8 barbell deadlifts
8 barbell front squats

Complete 2 rounds then,

2 minutes calorie row or burpees

Increase speed every 30 seconds

WORKOUT

Workout Details

Part A)
 
5 sets

3 pause front squats @ 65-75%% of 1 rep max front squat

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every 90 seconds for 6 minutes (4 sets)

8-10 DB IYTs
10-12 DB bent over rows

In remaining time
Max reps DB front raises

Rest 60 seconds
 
 
Part C)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
12-15 calorie row

Station 2
12-15 thrusters

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 12-15 calorie row:
12-15 calorie on any machine

100-200 meter run

12-15 burpee
https://youtu.be/YbnnsqGosjE

45-60 seconds plank hold
https://youtu.be/TCZ3BireamU

GS80

WARM UP

Warm Up

2 rounds

60 seconds max calorie row
45-60 seconds high plank hold

Complete 2 rounds then,

2 rounds

8 barbell deadlifts
8 barbell clean high pulls
8 barbell hang power cleans
8 barbell front squats

Complete 2 rounds then,

2 minutes calorie row or burpees

Increase speed every 30 seconds

WORKOUT

Workout Details

Part A)
 
5 sets

1 clean high pull + 1 hang power clean + 1 hang clean @ 60-70% of 1 rep max squat clean

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
5 sets

3 pause front squats @ 65-75%% of 1 rep max front squat

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part C)

Every 90 seconds for 6 minutes (4 sets)

8-10 DB IYTs
10-12 DB bent over rows

In remaining time
Max reps DB front raises

Rest 60 seconds
 
 
Part D)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
12-15 calorie row

Station 2
12-15 thrusters

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 12-15 calorie row:
12-15 calorie on any machine

100-200 meter run

12-15 burpee
https://youtu.be/YbnnsqGosjE

45-60 seconds plank hold
https://youtu.be/TCZ3BireamU

GSOLY

WARM UP

Warm Up

2 rounds

60 seconds max calorie row or burpees
45-60 seconds high plank hold

Complete 2 rounds then,

2 rounds

8 barbell deadlifts
8 barbell front squats

Complete 2 rounds then,

2 minutes calorie row or burpees

Increase speed every 30 secondsINSERT
WORKOUT
HERE

WORKOUT

Workout Details

Part A)
 
5 sets

4 bench press @ 60-70% of 1 rep max bench press
8 DB split lunges each side

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

4 front squats @ 60-70% of 1 rep max front squat
12 seated DB press

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part C)
 
4 sets

20-30 seconds hollow hold
10-20 DB front raises

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

TUESDAY

February 1st, 2022

Be you. Do you. FOR YOU.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups

Rest 60 seconds between sets
 
 
Part B)
 
3 rounds for time

21 DB deadlifts
15 DB bent over rows
9 burpee over DB

Time cap: 14 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups

Rest 60 seconds between sets
 
 
Part B)
 
3 rounds for time

21 deadlifts
15 strict pull ups
9 burpee over bar

Time cap: 17 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 9 minutes (6 sets)

10-12 banded wide grip pull ups

Rest remaining time of each set
 
 
Part B)
 
4 sets

30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups

Rest 60 seconds between sets
 
 
Part C)
 
3 rounds for time

21 deadlifts
15 strict pull ups
9 burpee over bar

Time cap: 17 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 10-12 banded wide grip pull up:
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 sets

2 push jerk + 1 split jerk @ 55-65% of 1 rep max push jerk

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

10-12 banded wide grip pull ups

Rest remaining time of each set
 
 
Part C)
 
4 sets

30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups

Rest 60 seconds between sets
 
 
Part D)
 
3 rounds for time

21 deadlifts
15 strict pull ups
9 burpee over bar

Time cap: 17 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 10-12 banded wide grip pull up:
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 30 seconds for 10 minutes (20 sets)

1 banded deadlift @ 50-60% of 1 rep max

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
5 sets

6 strict press @ 60-70% of 1 rep max strict press
30-45 seconds high to low plank

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part C)
 
3 sets

As many rounds as possible in 2 minutes

10 banded frog pumps
5 banded side lying leg raises each side

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


WEDNESDAY

February 2nd, 2022

Hard work PAYS OFF.

GS20

WARM UP

Warm Up

3 rounds

6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups

Complete 3 rounds then,

2 rounds

10 banded monster walks
10 banded kneeling hip thrusts

WORKOUT

Workout Details

Part A)
 
3 sets

20 banded monster walks

Rest 15 seconds

3 sets

20 banded kneeling hip thrusts

Rest 15 seconds
 
 
Part B)
 
4 rounds for time

100 flutter kicks
10 DB hang power cleans
10 DB shoulder to overhead

Time cap: 12 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 100 flutter kick:
50-80 flutter kick
https://youtu.be/eXHVnJKEwKI
 

MOVEMENT DEMOS

Banded monster walk:
https://youtu.be/vPyPEAabmDI

Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8

Flutter kick:
https://youtu.be/eXHVnJKEwKI

DB hang power clean:
https://youtu.be/ZMSSnB0EzOY

DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

GS40

WARM UP

Warm Up

3 rounds

6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups

Complete 3 rounds then,

2 rounds

10 banded monster walks
10 banded kneeling hip thrusts

WORKOUT

Workout Details

Part A)
 
3 sets

20 banded monster walks

Rest 15 seconds

3 sets

20 banded kneeling hip thrusts

Rest 15 seconds
 
 
Part B)
 
4 rounds for time

10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 DB walking lunge
https://youtu.be/FEngJY7fx8Y

MOVEMENT DEMOS

Banded monster walk:
https://youtu.be/vPyPEAabmDI

Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8

DB hang power clean:
https://youtu.be/ZMSSnB0EzOY

DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

GS60

WARM UP

Warm Up

3 rounds

6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups

Complete 3 rounds then,

2 rounds

10 banded monster walks
10 banded kneeling hip thrusts

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

4-6 deadlifts @ 60-70% of 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs


Part B)
 
3 sets

20 banded monster walks

Rest 15 seconds

3 sets

20 banded kneeling hip thrusts

Rest 15 seconds
 

Part C)
 
4 rounds for time

10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
 

MOVEMENT DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded monster walk:
https://youtu.be/vPyPEAabmDI

Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8

DB hang power clean:
https://youtu.be/ZMSSnB0EzOY

DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

GS80

WARM UP

Warm Up

3 rounds

6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups

Complete 3 rounds then,

2 rounds

10 banded monster walks
10 banded kneeling hip thrusts

WORKOUT

Workout Details

Part A)
 
5 sets

1 snatch high pull + 1 hang power snatch + 1 hang snatch @ 60-70% of 1 rep max squat snatch

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

4-6 deadlifts @ 60-70% of 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part C)
 
3 sets

20 banded monster walks

Rest 15 seconds

3 sets

20 banded kneeling hip thrusts

Rest 15 seconds
 
 
Part D)
 
4 rounds for time

10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 DB walking lunge
https://youtu.be/FEngJY7fx8Y

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

3 rounds

6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups

Complete 3 rounds then,

2 rounds

10 banded monster walks
10 banded kneeling hip thrusts

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

3 clean & jerks @ 65-75% of 1 rep max clean & jerk

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

8 overhead squats @ 60-70% of 1 rep max squat snatch
12 banded KB swings

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs


Part C)
 
4 sets

40 plate russian twists each side
Rest 15 seconds

40 flutter kicks
Rest 15 seconds

40 tuck ups
Rest 15 seconds
 
 
Modifications
 
No modifications for today.

THURSDAY

February 3rd, 2022

REST DAY

A NOTE FROM COACH RACHEL

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

February 4th, 2022

Hey Warrior. Keep Going.

GS20

WARM UP

Warm Up

2 rounds

200 meter run or 25 air squats
30 double or single unders
10 DB thrusters
10 DB front rack lunges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

12 DB snow angels
12 DB front raises

Rest 30 seconds between sets
 
 
Part B)
 
For time

400 meter run
50 tuck ups
40 double unders or 80 single unders
30 DB burpee snatch
20 push ups

Time cap: 12 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

100 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA

80 high knee
https://youtu.be/cWduJyaxxgo

GS40

WARM UP

Warm Up

3 rounds

200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters

Move at warm up pace
 

WORKOUT

Workout Details

Part A)
 
4 sets

12 DB snow angels
12 DB front raises

Rest 30 seconds between sets
 
 
Part B)
 
For time

400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 push ups

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

100 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA

80 high knee
https://youtu.be/cWduJyaxxgo

Substitution for 20 push up:
20 thruster
https://youtu.be/Jj6Ua6fbLOA

GS60

WARM UP

Warm Up

3 rounds

200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
10 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

As many rounds as possible in 2 minutes

6 thrusters
6 bar facing burpees

Rest 60 seconds between each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
4 sets

12 DB snow angels
12 DB front raises

Rest 30 seconds between sets
 
 
Part C)
 
For time

400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 wallballs

Time cap: 15 minutes

Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

100 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA

80 high knee
https://youtu.be/cWduJyaxxgo

Substitution for 20 wallball:
20 thruster
https://youtu.be/Jj6Ua6fbLOA

GS80

WARM UP

Warm Up

3 rounds

200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
10 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

5 overhead squats + 10-20 seconds overhead squat hold

Rest remaining time of each set

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
3 sets

As many rounds as possible in 2 minutes

6 thrusters
6 bar facing burpees

Rest 60 seconds between each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part C)
 
4 sets

12 DB snow angels
12 DB front raises

Rest 30 seconds between sets
 
 
Part D)
 
For time

400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 wallballs

Time cap: 15 minutes

Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

100 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA

80 high knee
https://youtu.be/cWduJyaxxgo

Substitution for 20 wallball:
20 thruster
https://youtu.be/Jj6Ua6fbLOA

GSOLY

WARM UP

Warm Up

3 rounds

200 meter run or 25 air squats
30 seconds double or single unders
10 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell hang muscle snatch
15 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

1 hang snatch + snatch

Rest as needed between sets

Sets 1-2: 60-70%
Sets 3-4: 70-80%
Based on 1 rep max squat snatch

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every minute for 10 minutes (10 sets)

3 snatch deadlifts @ 50-60% of 1 rep max squat snatch

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part C)
 
Complete in any order

50 seated DB press
50 DB chest flys

Break up reps and rest as needed
 
 
Modifications
 
No modifications for today.
 

SATURDAY

February 5th, 2022

"Believe in yourself, and you will be UNSTOPPABLE"

GS20

WARM UP

Warm Up

3 rounds

150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

6 DB bulgarian split squats each side
8 side step ups each side

Rest as needed
 
 
Part B)
 
Every 4 minutes for 16 minutes (4 sets)

200 meter run
12 DB front squats
9 DB push press
6 DB thrusters

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 250 meter run:
250 meter on any machine

15 down up
https://youtu.be/E-gzFtuecIs

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

5 rounds

150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

6 DB bulgarian split squats each side
8 side step ups each side

Rest as needed
 
 
Part B)
 
Every 4 minutes for 20 minutes (5 sets)

250 meter row
12 front squats
9 push press
6 thrusters

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 250 meter row:
250 meter on any machine

200 meter run

15 down up
https://youtu.be/E-gzFtuecIs

GS60

WARM UP

Warm Up

5 rounds

150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 9 minutes (3 sets0

6 sumo deadlifts @ 65-75% of 1 rep max sumo deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
 
 
Part B)
 
3 sets

6 DB bulgarian split squats each side
8 side step ups each side

Rest as needed
 
 
Part C)
 
Every 4 minutes for 20 minutes (5 sets)

250 meter row
12 front squats
9 push press
6 thrusters

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 250 meter row:
250 meter on any machine

200 meter run

15 down up
https://youtu.be/E-gzFtuecIs

GS80

WARM UP

Warm Up

5 rounds

150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
20-40 seconds feet elevated shoulder taps

Station 2
20-40 seconds arch to hollow rolls

Rest remaining time of each set
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets0

6 sumo deadlifts @ 65-75% of 1 rep max sumo deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
 
 
Part C)
 
3 sets

6 DB bulgarian split squats each side
8 side step ups each side

Rest as needed
 
 
Part D)
 
Every 4 minutes for 20 minutes (5 sets)

250 meter row
12 front squats
9 push press
6 thrusters

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 20-40 seconds feet elevated shoulder tap:
20-40 seconds handstand shoulder tap

Substitution for 250 meter row:
250 meter on any machine

200 meter run

15 down up
https://youtu.be/E-gzFtuecIs

GSOLY

WARM UP

Warm Up

5 rounds

150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 barbell power cleans

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 9 minutes (3 sets)

6 back squats @ 70-80% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
1 set

100 banded wide grip strict pull ups
50 supinated chin ups
25 ring rows

Break up reps and rest as needed
 
 
Part C)
 
For time

100 power cleans

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Retest from week 1, use the same weight, goal is to improve time
 
 
Modifications
 
Substitution for 100 banded wide grip strict pull up:
100 DB bent over lateral raises
https://youtu.be/qE79uBvZKBY

Substitution for 50 supinated chin up:
50 DB seesaw bent over row
https://youtu.be/LmHV53SMaoE

Substitution for 25 ring row:
25 DB upright row
https://youtu.be/TazDmp9Q_vM

MOVEMENT DEMOS


SUNDAY

February 6th, 2022

REST DAY

A NOTE FROM COACH RACHEL

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow



Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.