Week 7 | February 2022

MONDAY

FEBRUARY 14th, 2022

Good Things Take Time.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 DB deadlifts
8 DB front squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

Against a 90 second clock

15 DB tate press
15 DB skull crusher

In remaining time
Max reps DB floor press

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

20 down ups
20 DB power clean and jerks
20 down ups
20 DB deadlifts

Time cap: 10 minutes

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

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HEREDB tate press:
https://youtu.be/yaBmtkjBKjw

DB skull crusher:
https://youtu.be/CLcdE7sHHgo

DB floor press:
https://youtu.be/zFe1KItJKfo

Down up:
https://youtu.be/E-gzFtuecIs

DB power clean and jerk:
https://youtu.be/akiGZsDkVtc

DB deadlift:
https://youtu.be/vApb63rw1_Q

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

Against a 90 second clock

15 DB tate press
15 DB skull crusher

In remaining time
Max reps DB floor press

Rest 60 seconds
 
 
Part B)
 
2 rounds for time

20 calorie bike
10 DB power clean and jerks
20 calorie bike
10 deadlifts

Time cap: 18 minutes

Level 1: DB 15lbsw / BB 35lbs
Level 2: DB 25lbs / BB 95lbs
Level 3: DB 35lbs / BB 125lbs
 
 
Modifications
 
Substitution for 20 calorie bike:
20 calorie on any machine

400 meter run

30 burpee
https://youtu.be/YbnnsqGosjE

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

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

3 front squats @ 75-85% 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)
 
4 sets

Against a 90 second clock

15 DB tate press
15 DB skull crusher

In remaining time
Max reps DB floor press

Rest 60 seconds
 
 
Part C)
 
For time

20 calorie bike
10 DB power clean and jerks
20 calorie bike
10 deadlifts

Time cap: 10 minutes

Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 95lbs
Level 3: DB 35lbs / BB 125lbs
 
 
Modifications
 
Substitution for 20 calorie bike:
20 calorie on any machine

400 meter run

30 burpee
https://youtu.be/YbnnsqGosjE

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

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

1 clean high pull + 1 hang power clean + 1 hang clean @ 65-75% 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: 95lbs
Level 3: 125lbs
 
 
Part B)
 
5 sets

3 front squats @ 75-85% 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)
 
4 sets

Against a 90 second clock

15 DB tate press
15 DB skull crusher

In remaining time
Max reps DB floor press

Rest 60 seconds
 
 
Part D)
 
For time

20 calorie bike
10 power clean and jerks
20 calorie bike
10 dealifts

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Modifications
 
Substitution for 20 calorie bike:
20 calorie on any machine

400 meter run

30 burpee
https://youtu.be/YbnnsqGosjE

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

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

2 bench press @ 50-60% of 1 rep max bench press
8 DB lateral lunges each side

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 2 minutes for 12 minutes (6 sets)

4 front squats @ 65-75% of 1 rep max front squat
12 DB floor press

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)
 
4 sets

20-30 seconds superman hold
10-20 DB lateral raises

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

TUESDAY

FEBRUARY 15th, 2022

Dream Bigger. Do Bigger.

GS20

WARM UP

Warm Up

2 rounds

8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

30 seconds plank hold
30 crossbody V ups
30 shoulder taps

Rest 60 seconds between sets
 
 
Part B)
 
2 sets

As many rounds as possible in 4 minutes

4 DB squat cleans
8 pop squats
4 burpees

Rest 60 seconds between sets

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

GS40

WARM UP

Warm Up

3 rounds

8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

30 seconds plank hold
30 crossbody V ups
30 shoulder taps

Rest 60 seconds between sets
 
 
Part B)
 
4 sets

As many rounds as possible in 4 minutes

4 DB squat cleans
8 box jumps
4 burpees

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps

GS60

WARM UP

Warm Up

3 rounds

8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1 set

60 banded strict pull ups
50 banded rows
40 supinated pull ups

Break up reps and rest as needed
 
 
Part B)
 
4 sets

30 seconds plank hold
30 crossbody V ups
30 shoulder taps

Rest 60 seconds between sets
 
 
Part C)
 
3 sets

As many rounds as possible in 4 minutes

4 DB squat cleans
8 box jumps
4 burpees

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 60 banded strict pull up:
60 banded pull apart
https://youtu.be/fe_vqFNpyts

60 bent over row
https://youtu.be/lx-mvh10kNE

Substitution for 40 supinated pull up:
40 bicep curl
https://youtu.be/bEykt_1Ik-0

Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps

GS80

WARM UP

Warm Up

3 rounds

8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats

Move at warm up pace

WORKOUT

Workout Details

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

2 push jerks + 1 split jerk @ 65-75% 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: 95lbs
Level 3: 125lbs
 
 
Part B)
 
1 set

60 banded strict pull ups
50 banded rows
40 supinated pull ups

Break up reps and rest as needed
 
 
Part C)
 
4 sets

30 seconds plank hold
30 crossbody V ups
30 shoulder taps

Rest 60 seconds between sets
 
 
Part D)
 
3 sets

As many rounds as possible in 4 minutes

4 squat cleans
8 box jumps
4 burpees

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Modifications
 
Substitution for 60 banded strict pull up:
60 banded pull apart
https://youtu.be/fe_vqFNpyts

60 bent over row
https://youtu.be/lx-mvh10kNE

Substitution for 40 supinated pull up:
40 bicep curl
https://youtu.be/bEykt_1Ik-0

Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps

GSOLY

WARM UP

Warm Up

3 rounds

8-10 calorie bike or 50-80 mountain climber twists
8 banded good mornings
8 single arm DB deadlifts each side
8 DB goblet squats

Move at warm up pace

WORKOUT

Workout Details

Part A)

Every 30 seconds for 10 minutes (20 sets)

1 banded deadlift @ 55-65% 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: 95lbs
Level 3: 125lbs
 
 
Part B)
 
5 sets

4 strict press @ 65-75% of 1 rep max strict press
30-45 seconds banded hamstring curl

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 C)
 
3 sets

As many rounds as possible in 2 minutes

5 banded single leg glute bridges each side
10 banded plank hip taps

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

Banded deadlift:
https://youtu.be/JPYazfE8BFU

Strict press:
https://youtu.be/rDxIXuA75Ww

Banded hamstring curl:
https://youtu.be/aO8RymF2XrY

Banded single leg glute bridge:
https://youtu.be/hpDM2gzM0eQ

Banded plank hip tap:
https://youtu.be/nsAayM7xxmk

WEDNESDAY

FEBRUARY 16th, 2022

Add A Little Confetti To Every Day!

GS20

WARM UP

Warm Up

2 rounds

400 meter run or 2 minutes plank hold
8 DB deadlifts
8 DB thrusters
8 banded good mornings

Complete 2 rounds then,

90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10 DB swings

Rest 15 seconds

3 sets

10 banded good mornings

Rest 15 seconds
 
 
Part B)
 
As many rounds as possible in 10 minutes

400 meter run
15 DB deadlifts
15 DB thrusters

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

15 burpee snatch
https://youtu.be/QeuAbfc6jv0

15 push up
https://youtu.be/A0kHvANcgZk

GS40

WARM UP

Warm Up

2 rounds

500 meter row or 2 minutes plank hold
8 barbell deadlifts
8 barbell thrusters
8 barbell good mornings

Complete 2 rounds then,

90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10 DB swings

Rest 15 seconds

3 sets

10 banded good mornings

Rest 15 seconds
 
 
Part B)
 
As many rounds as possible in 17 minutes

500 meter row
15 DB deadlifts
15 DB thrusters

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

15 burpee snatch
https://youtu.be/QeuAbfc6jv0

15 push up
https://youtu.be/A0kHvANcgZk

GS60

WARM UP

Warm Up

2 rounds

500 meter row or 2 minutes plank hold
8 barbell deadlifts
8 barbell thrusters
8 barbell good mornings

Complete 2 rounds then,

90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

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

2-4 deadlifts @ 70-80% 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: 105lbs
Level 3: 155lbs
 
 
Part B)
 
3 sets

10 banded KB swings

Rest 15 seconds

3 sets

10 banded good mornings

Rest 15 seconds
 
 
Part C)
 
As many rounds as possible in 15 minutes

500 meter row
15 DB deadlifts
15 DB thrusters

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

15 burpee snatch
https://youtu.be/QeuAbfc6jv0

15 push up
https://youtu.be/A0kHvANcgZk

GS80

WARM UP

Warm Up

2 rounds

500 meter row or 2 minutes plank hold
8 barbell snatch deadlifts
8 barbell hang power snatch
8 barbell good mornings

Complete 2 rounds then,

90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

1 snatch high pull + 1 hang power snatch + 1 hang snatch @ 65-75% 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: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

2-4 deadlifts @ 70-80% 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: 105lbs
Level 3: 155lbs
 
 
Part C)
 
3 sets

10 banded KB swings

Rest 15 seconds

3 sets

10 banded good mornings

Rest 15 seconds
 
 
Part D)
 
As many rounds as possible in 15 minutes

500 meter row
15 DB deadlifts
15 DB thrusters

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

15 burpee snatch
https://youtu.be/QeuAbfc6jv0

15 push up
https://youtu.be/A0kHvANcgZk

GSOLY

WARM UP

Warm Up

2 rounds

500 meter row or 2 minutes plank hold
8 barbell deadlifts
8 barbell squat cleans
8 barbell push jerks

Complete 2 rounds then,

90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

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

3 clean & jerks @ 70-80% 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: 115lbs
Level 3: 175lbs
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

6 overhead squats @ 70-80% of 1 rep max squat snatch
12 KB sumo deadlift high pulls

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

30 crossbody v ups
Rest 15 seconds

4 turkish get ups each side
Rest 15 seconds

10 triple crunch
Rest 15 seconds
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


THURSDAY

FEBRUARY 17th, 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 18th, 2022

Be KIND whenever possible.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

12 DB chest flys
12 alternating DB bench press

Rest 30 seconds between sets
 
 
Part B)
 
5 rounds for time

6 triple crunches
8 air squats
10 double DB snatches

Time cap: 12 minutes

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

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

12 DB chest flys
12 alternating DB bench press

Rest 30 seconds between sets
 
 
Part B)
 
5 rounds for time

10 calorie bike
10 strict pull ups
10 double DB snatches

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

20 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers

Move at warm up pace

WORKOUT

Workout Details

Part A)

3 sets

As many rounds as possible in 3 minutes

4 DB power cleans
4 box jumps

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
4 sets

12 DB chest flys
12 alternating DB bench press

Rest 30 seconds between sets
 
 
Part C)
 
5 rounds for time

10 calorie bike
10 strict pull ups
10 double DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 4 box jump:
8 pop squat
https://youtu.be/88ar-MUh2ro

Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

20 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers

Move at warm up pace

WORKOUT

Workout Details

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

3 overhead squats + 10-30 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 3 minutes

4 power cleans
4 box jumps

Rest 60 seconds between sets

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

12 DB chest flys
12 alternating DB bench press

Rest 30 seconds between sets
 
 
Part D)
 
5 rounds for time

10 calorie bike
10 strict pull ups
10 power snatches

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 4 box jump:
8 pop squat
https://youtu.be/88ar-MUh2ro

Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

20 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 10 minutes (10 sets)

1-2 snatch

Rest as needed between sets

Sets 1-4: 60-70%
Sets 5-8: 70-80%
Set 9: 85-90%
Set 10: 90-95%

Don’t know your 1 rep max? Choose a weight below for all 10 sets

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
 
Part B)
 
Every minute for 10 minutes (10 sets)

2 snatch deadllifts @ 70-80% 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: 95lbs
Level 3: 125lbs
 
 
Part C)
 
Complete in any order

50 pike push ups
50 ring rows

Break up reps and rest as needed
 
 
Modifications
 
Substitution for 50 ring row:
DB tricep extensions
https://youtu.be/H1-1Xr_KSOE

SATURDAY

FEBRUARY 19th, 2022

Feel the fear. Do it anyway.

GS20

WARM UP

Warm Up

1 round

400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

6 DB lateral lunges each side
12 glute bridges

Rest as needed
 
 
Part B)
 
For time

12-9-6 reps of

DB squat cleans
Down ups

Rest 60 seconds

15-12-9 reps of

DB strict press
Double unders or single unders

Rest 60 seconds

21-15-9 reps of

DB front rack lunges
V ups

Time cap: 15 minutes

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

GS40

WARM UP

Warm Up

2 rounds

400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

6 DB lateral lunges each side
12 DB box step ups

Rest as needed
 
 
Part B)
 
For time

12-9-6 reps of

Calorie row
DB squat cleans

Rest 60 seconds

15-12-9 reps of

Back squats
Double unders or single unders

Rest 60 seconds

21-15-9 reps of

Front rack lunges
V ups

Time cap: 20 minutes

Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
 
 
Modifications
 
Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM

Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine

300-200-100 meter run

12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU

Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo

GS60

WARM UP

Warm Up

2 rounds

400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps

Move at warm up pace

WORKOUT

Workout Details

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

6 sumo deadlifts @ 75-85% 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 lateral lunges each side
12 DB box step ups

Rest as needed
 
 
Part C)
 
For time

12-9-6 reps of

Calorie row
DB squat cleans

Rest 60 seconds

15-12-9 reps of

Back squats
Double unders or single unders

Rest 60 seconds

21-15-9 reps of

Front rack lunges
V ups

Time cap: 20 minutes

Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
 
 
Modifications
 
Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM

Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine

300-200-100 meter run

12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU

Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo

GS80

WARM UP

Warm Up

2 rounds

400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
2-4 wall walks

Station 2
8-10 ring dips

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

6 sumo deadlifts

Rest remaining time of each set

75-85% of 1 rep max sumo deadlift

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 lateral lunges each side
12 DB box step ups

Rest as needed
 
 
Part D)
 
For time

12-9-6 reps of

Calorie row
Squat cleans

Rest 60 seconds

15-12-9 reps of

Back squats
Double unders or single unders

Rest 60 seconds

21-15-9 reps of

Front rack lunges
V ups

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 2-4 wall walk:
30-45 seconds high plank hold
https://youtu.be/R9BwzAQkZpk

Substitution for 8-10 ring dip:
8-10 push up
https://youtu.be/A0kHvANcgZk

Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM

Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine

300-200-100 meter run

12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU

Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo

GSOLY

WARM UP

Warm Up

2 rounds

400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps

Move at warm up pace

WORKOUT

Workout Details

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

3 back squats @ 75-85% 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: 115lbs
Level 3: 175lbs
 
 
Part B)
 
1 set

100 barbell bicep curls
50 strict pull ups
25 supine bent over rows

Break up reps and rest as needed
 
 
Part C)
 
4 sets

12 KB front rack lunges each side
12 double KB deadlifts

Rest as needed between sets
 
 
Modifications
 
Substitution for 50 strict pull up:
50 KB sumo deadlift high pull
https://youtu.be/sq7wIKnGBKw

MOVEMENT DEMOS


SUNDAY

FEBRUARY 20th, 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



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