Week 8 | February 2022

MONDAY

FEBRUARY 21st, 2022

You Get What You Give.

GS20

WARM UP

Warm Up

2 rounds

250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10 banded hip thrusts
Rest 15 seconds

10-20 seconds banded hip thrust iso hold
Rest 15 seconds
 
 
Part B)
 
4 sets

As many rounds as possible in 2 minutes

3 DB deadlifts
2 DB hang power cleans
1 DB shoulder to overhead

Rest 60 seconds between sets

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

MOVEMENT DEMOS

Banded hip thrust:
https://youtu.be/CMrgf91CKzQ

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

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

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

GS40

WARM UP

Warm Up

4 rounds

250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10 banded hip thrusts
Rest 15 seconds

10-20 seconds banded hip thrust iso hold
Rest 15 seconds
 
 
Part B)
 
6 sets

As many rounds as possible in 2 minutes

3 deadlifts
2 DB hang power cleans
1 DB shoulder to overhead

Rest 60 seconds between sets

Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

5 bench press @ 85% of 1 rep max bench press
10-20 banded kickbacks each side

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

10 banded hip thrusts
Rest 15 seconds

10-20 seconds banded hip thrust iso hold
Rest 15 seconds
 
 
Part C)
 
4 sets

As many rounds as possible in 2 minutes

3 deadlifts
2 DB hang power cleans
1 DB shoulder to overhead

Rest 60 seconds between sets

Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

4 rounds

250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

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

2 power cleans + 1 clean @ 70-80% of 1 rep max squat clean

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)
 
Every 3 minutes for 15 minutes (5 sets)

5 bench press @ 85% of 1 rep max bench press
10-20 banded kickbacks each side

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

10 banded hip thrusts
Rest 15 seconds

10-20 seconds banded hip thrust iso hold
Rest 15 seconds
 
 
Part D)
 
4 sets

As many rounds as possible in 2 minutes

3 deadlifts
2 hang power cleans
1 shoulder to overhead

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Modifications
 
No modifications for today.

GSOLY

WARM UP

Warm Up

4 rounds

250 meter row or 20 down ups
60 seconds high plank hold
20 DB floor press
60 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

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

10 bench press @ 50% of 1 rep max bench press
10 banded hip thrust

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 B)
 
4 sets

12 back rack lunges
24 banded pull aparts

Rest as needed between sets

Heavy weight for back rack lunges
 
 
Part C)
 
4 sets

Against a 90 second clock

12 DB bent over YTAs
12 DB supine bent over rows

In remaining time
Max reps banded rows

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

FEBRUARY 22nd, 2022

Smile EVERYDAY.

GS20

WARM UP

Warm Up

3 rounds

2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches

Complete 3 rounds then,

60-90 seconds superman hold

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 6 minutes (3 sets)

Station 1
6-8 DB split lunges each side

Station 2
30-45 seconds banded hamstring curls

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 10 minutes

400 meter run
17 DB bent over rows
17 DB front rack lunges

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

400 meter run

17 push press
https://youtu.be/cEwY4LL-hgU

Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE

MOVEMENT DEMOS

DB split lunge:
https://youtu.be/fNZMWb-X3to

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

DB bent over row:
https://youtu.be/wxqz5TW8lYg

DB front rack lunge:
https://youtu.be/lxco6qQ8mc0

GS40

WARM UP

Warm Up

3 rounds

2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches

Complete 3 rounds then,

60-90 seconds superman hold

WORKOUT

Workout Details

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

Station 1
6-8 back rack lunges each side

Station 2
30-45 seconds banded hamstring curls

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 17 minutes

400 meter row
17 strict pull ups
17 front rack lunges

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 400 meter row:
400 meter on any machine

400 meter run

17 push press
https://youtu.be/cEwY4LL-hgU

Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

3 rounds

2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches

Complete 3 rounds then,

60-90 seconds superman hold

WORKOUT

Workout Details

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

3 pause back squats @ 5 seconds pause

55-65% 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)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
6-8 back rack lunges each side

Station 2
30-45 seconds banded hamstring curls

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 17 minutes

400 meter row
17 strict pull ups
17 front rack lunges

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 400 meter row:
400 meter on any machine

400 meter run

17 push press
https://youtu.be/cEwY4LL-hgU

Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

3 rounds

2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches

Complete 3 rounds then,

60-90 seconds superman hold

WORKOUT

Workout Details

Part A)
 
3 sets

3 strict press + 2 push press + 1 push jerk @ 65-75% of 1 rep max strict press

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)

3 pause back squats @ 5 seconds pause

55-65% 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 C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
6-8 back rack lunges each side

Station 2
30-45 seconds banded hamstring curls

Rest remaining time of each set
 
 
Part D)
 
As many rounds as possible in 17 minutes

400 meter row
17 strict pull ups
17 front rack lunges

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 400 meter row:
400 meter on any machine

400 meter run

17 push press
https://youtu.be/cEwY4LL-hgU

Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE

GSOLY

WARM UP

Warm Up

3 rounds

2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches

Complete 3 rounds then,

60-90 seconds superman hold

WORKOUT

Workout Details

Part A)
 
4 sets

4 deadlifts

Rest as needed between sets

Sets 1-2: 70-80%
Sets 3-4: 80+%
Based on 1 rep max deadlift

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

Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

2 push jerks + 1 split jerk

Rest remaining time of each set

Sets 1-3: 65-75%
Sets 4-6: 75-85%
Based on your 1 rep max push jerk

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

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

12 DB split lunges each side
12 pike push ups

Rest as needed between sets
 
 
Modifications
 
Substitution for 12 pike push up:
12 handstand push up
https://youtu.be/gtrObtNv3kg

WEDNESDAY

FEBRUARY 23rd, 2022

Small Steps Every Day.

GS20

WARM UP

Warm Up

2 rounds

20 step ups
10 DB deadlifts

Complete 2 rounds then,

60-90 seconds handstand hold or high plank hold

WORKOUT

Workout Details

Part A)
 
3 sets

25 banded press

Rest 30 seconds
 
 
Part B)
 
3 rounds for time

30 DB shoulder to overhead
20 floor touch to jumps
10 burpee 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

 

4 rounds

20 step ups
10 barbell deadlifts

Complete 2 rounds then,

60-90 seconds handstand hold or high plank hold

WORKOUT

Workout Details

Part A)
 
5 sets

25 banded press

Rest 30 seconds
 
 
Part B)
 
3 rounds for time

30 DB shoulder to overhead
20 box jumps
10 burpee snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 20 box jump:
20 floor touch to jump
https://youtu.be/cxnViCCw5D0

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

20 step ups
10 barbell deadlifts

Complete 2 rounds then,

60-90 seconds handstand hold or high plank hold

WORKOUT

Workout Details

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

1 deadlift

Sets 1-3: 55-65%
Sets 4-7: 65-75%
Set 8: 80%
Set 9: 85%
Set 10: 90%
Based on your 1 rep max deadlift

Rest remaining time of each set

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

Level 1: 35lbs
Level 2: 155lbs
Level 3: 225lbs
 
 
Part B)
 
5 sets

25 banded press

Rest 30 seconds
 
 
Part C)
 
3 rounds for time

30 DB shoulder to overhead
20 box jumps
10 burpee snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 20 box jump:
20 floor touch to jump
https://youtu.be/cxnViCCw5D0

GS80

WARM UP

Warm Up

2 rounds


20 step ups
10 barbell snatch deadlifts
10 barbell hang power snatch

Complete 2 rounds then,

2 rounds

8 barbell deadlifts
8 barbell strict press

Complete 2 rounds then,

60-90 seconds handstand hold or high plank hold

WORKOUT

Workout Details

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

2 power snatches + 1 snatch @ 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 B)
 
Every minute on the minute for 10 minutes (10 sets)

1 deadlift

Sets 1-3: 55-65%
Sets 4-7: 65-75%
Set 8: 80%
Set 9: 85%
Set 10: 90%
Based on your 1 rep max deadlift

Rest remaining time of each set

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

Level 1: 35lbs
Level 2: 155lbs
Level 3: 225lbs
 
 
Part C)
 
5 sets

25 banded press

Rest 30 seconds
 
 
Part D)
 
3 rounds for time

30 shoulder to overhead
20 box jumps
10 power snatches

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 20 box jump:
20 floor touch to jump
https://youtu.be/cxnViCCw5D0

GSOLY

WARM UP

Warm Up

2 rounds

20 step ups
10 barbell deadlifts
10 barbell hang power cleans

Complete 2 rounds then,

2 rounds

8 barbell snatch deadlifts
8 barbell snatch trict press

Complete 2 rounds then,

60-90 seconds handstand hold or high plank hold

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
1 clean & jerk @ 85-95% of 1 rep max clean & jerk

Station 2
30-45 seconds banded pull aparts

Station 3
30-45 seconds tuck ups

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)
 
5 sets

3 snatch balance @ 80-90% 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 C)
 
Every 2 minutes for 10 minutes (5 sets)

25-50 butterfly sit ups

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

THURSDAY

FEBRUARY 24th, 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 25th, 2022

The power is YOU.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

50 push ups
50 seated alternating DB press

Break up reps and rest as needed
 
 
Part B)
 
Every 3 minutes for 12 minutes (4 sets)

8 DB thrusters
4 burpees
8 DB power clean and jerks

Rest remaining time of each set

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

8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

50 push ups
50 seated alternating DB press

Break up reps and rest as needed
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
4 burpees
8 power clean and jerks

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

16 deadlfit
https://youtu.be/lXUUM1itAkU

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

60 seconds max reps burpee box jump over

Rest 60 seconds

2 sets

60 seconds max reps KB swings

Rest 60 seconds

2 sets

60 seconds max reps KB sumo deadlift high pulls

Rest 60 seconds
 
 
Part B)
 
Complete in any order

50 push ups
50 seated alternating DB press

Break up reps and rest as needed
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
4 burpees
8 power clean and jerks

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 60 seconds burpee box jump over:
60 seconds burpee high knee
https://youtu.be/cov2CguO5Gg

60 seconds DB renegade row
https://youtu.be/6DkSfh3ZLj0

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

16 deadlfit
https://youtu.be/lXUUM1itAkU

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 5 minutes (5 sets)

1 snatch

Rest 1 minute

Every minutes for 5 minutes (5 sets)

1 clean & jerk

Rest remaining time of each set

Sets 1-2: 70-80% of 1 rep maxes
Sets 3-5: 80-90% of 1 rep maxes

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

Level 1: 35lbs
Level 2: 115lbs
Level 3: 145lbs
 
 
Part B)
 
2 sets

60 seconds max reps burpee box jump over

Rest 60 seconds

2 sets

60 seconds max reps KB swings

Rest 60 seconds

2 sets

60 seconds max reps KB sumo deadlift high pulls

Rest 60 seconds
 
 
Part C)
 
Complete in any order

50 push ups
50 seated alternating DB press

Break up reps and rest as needed
 
 
Part D)
 
Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
4 burpees
8 power clean and jerks

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 60 seconds burpee box jump over:
60 seconds burpee high knee
https://youtu.be/cov2CguO5Gg

60 seconds DB renegade row
https://youtu.be/6DkSfh3ZLj0

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

16 deadlfit
https://youtu.be/lXUUM1itAkU

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or down ups
30 double or single unders
8 barbell snatch deadlifts
8 barbell hang power snatch
8 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

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

1 snatch

Rest as needed between sets

Sets 1-4: 65-75%
Sets 5-8: 75-85%
Set 9: 85-95%
Set 10: 95-100+%

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

Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
 
 
Part B)
 
Every minute for 10 minutes (10 sets)

2 snatch deadllifts @ 80-90% 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)
 
4 sets

12 KB sumo deadlifts
10 KB sumo deadlift high pulls
8 down ups

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

SATURDAY

FEBRUARY 26th, 2022

You Go, Girl!

GS20

WARM UP

Warm Up

2 rounds

30 double or single unders or 30 mountain climbers
8 DB deadlifts
8 DB front squats
8 DB push press
60 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

4-8 triple crunch
20-40 bicycle kicks each side

Rest remaining time of each set
 
 
Part B)
 
2 rounds for time

50 DB deadlifts
50 double unders or single unders
40 air squats
50 double unders or single unders
30 DB push press
50 double unders or single unders
20 tuck ups
50 double unders or single unders

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

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

Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU

20 crossbody V up
https://youtu.be/5uvi1EiZ13k

GS40

WARM UP

Warm Up

4 rounds

30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

4-8 triple crunch
20-40 bicycle kicks each side

Rest remaining time of each set
 
 
Part B)
 
3 rounds for time

50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

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

Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU

20 crossbody V up
https://youtu.be/5uvi1EiZ13k

GS60

WARM UP

Warm Up

4 rounds

30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 9 minutes (3 sets)

Station 1
9 DB bulgarian split squats each side

Station 2
12 DB strict press

Station 3
15 DB sumo deadlifts

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 8 minutes (4 sets)

4-8 triple crunch
20-40 bicycle kicks each side

Rest remaining time of each set
 
 
Part C)
 
3 rounds for time

50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

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

Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU

20 crossbody V up
https://youtu.be/5uvi1EiZ13k

GS80

WARM UP

Warm Up

4 rounds

30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-20 seconds superman hold
rest 15 seconds

20-30 seconds hollow hold
rest 15 seconds

30-40 seconds pike hold
rest 15 seconds
 
 
Part B)
 
Rotate stations every minute for 9 minutes (3 sets)

Station 1
9 DB bulgarian split squats each side

Station 2
12 DB strict press

Station 3
15 DB sumo deadlifts

Rest remaining time of each set
 
 
Part C)
 
Every 2 minutes for 8 minutes (4 sets)

4-8 triple crunch
20-40 bicycle kicks each side

Rest remaining time of each set
 
 
Part D)
 
3 rounds for time

50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 30-40 seconds pike hold:
30-40 seconds handstand hold
https://youtu.be/gaH4Z2Vt7BY

Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

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

Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU

20 crossbody V up
https://youtu.be/5uvi1EiZ13k

GSOLY

WARM UP

Warm Up

4 rounds

30 double or single unders
8 barbell deadlifts
8 barbell back squats
60 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

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

1-3 back squats @ 85-95% 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: 155lbs
Level 3: 205lbs
 
 
Part B)
 
4 sets

4 hip thrusts
10-20 seconds hip thrust iso hold

Rest as needed between sets

Heavy weight for hip thrusts
 
 
Part C)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
30-45 seconds banded rows

Station 2
12-15 DB death march

Station 3
30-45 seconds banded straight arm lat pulldowns

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SUNDAY

FEBRUARY 27th, 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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