Week 12 | March 2022

MONDAY

March 21st, 2022

Hustle for your MUSCLE!

GS20

WARM UP

Warm Up

2 rounds

15 down ups
10 lunges

Complete 2 rounds then,

3 rounds

20 seconds superman hold
10 seconds rest

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops

Rest 30-60 seconds between sets
 
 
Part B)
 
3 rounds for time

30 air squats
20 DB upright rows
10 alternating DB snatches

Time cap: 10 minutes

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

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

3 rounds

250 meter row or 15 down ups
5 barbell back squats
10 barbell back rack lunges

Complete 3 rounds then,

5 rounds

20 seconds superman hold
10 seconds rest

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops

Rest 30-60 seconds between sets
 
 
Part B)
 
3 rounds for time

30 box jumps
20 strict pull ups
10 alternating DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 30 box jumps:
30 jumping air squats
https://youtu.be/VkX3-WfJAps

30 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 20 strict pull ups:
20 DB upright rows
https://youtu.be/TazDmp9Q_vM

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

3 rounds

250 meter row or 15 down ups
5 barbell back squats
10 barbell back rack lunges

Complete 3 rounds then,

5 rounds

20 seconds superman hold
10 seconds rest

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 15 minutes (15 sets)

1 back squat

Rest remaining time of each set

Sets 1-5: 55-65%
Sets 6-10: 65-75%
Sets 11-15: 75-85%
Based on 1 rep max back squat

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

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part B)
 
2 sets

10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops

Rest 30-60 seconds between sets
 
 
Part C)
 
3 rounds for time

30 box jumps
20 strict pull ups
10 alternating DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 30 box jumps:
30 jumping air squats
https://youtu.be/VkX3-WfJAps

30 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 20 strict pull ups:
20 DB upright rows
https://youtu.be/TazDmp9Q_vM

GS80

WARM UP

Warm Up

3 rounds

250 meter row or 15 down ups
5 barbell snatch deadlifts
5 barbell snatch pulls
5 barbell hang snatch high pulls
5 barbell snatch balance
5 barbell overhead squats

Complete 3 rounds then,

5 rounds

20 seconds superman hold
10 seconds rest

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
6 sets

1 power snatch + 1 hang snatch

Sets 1-3: 55-65%
Sets 4-6: 65-75%
Based on your 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: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every minute for 15 minutes (15 sets)

1 back squat

Rest remaining time of each set

Sets 1-5: 55-65%
Sets 6-10: 65-75%
Sets 11-15: 75-85%
Based on 1 rep max back squat

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

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part C)
 
2 sets

10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops

Rest 30-60 seconds between sets
 
 
Part D)
 
3 rounds for time

30 box jumps
20 kipping pull ups
10 power snatches

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 30 box jumps:
30 jumping air squats
https://youtu.be/VkX3-WfJAps

30 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 20 kipping pull ups:
20 strict pull ups
https://youtu.be/FcQ1t9hUL5M

20 DB upright rows
https://youtu.be/TazDmp9Q_vM

GSElite

WARM UP

Warm Up

3 rounds

250 meter row or 15 down ups
5 barbell clean deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell power cleans
5 barbell front squats

Complete 3 rounds then,

5 rounds

20 seconds superman hold
45-60 seconds banded monster walks
20-30 seconds bar hang

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets
Every 90 seconds

3 cleans @ 70-78% of 1rm squat clean

3 sets
Every 75 seconds

2 cleans @ 76-82% of 1rm squat clean

5 sets
Every minute

1 clean @ 80-90% of 1rm squat clean

*Rest remaining time of each set
 
Part B)
 
5 sets

Back squat

Rest 2 minutes between sets

Set 1: 5 @ 70-76%
Set 2: 4 @ 78-82%
Sets 3-5: 3 @ 85-86%
 
 
Part C)
 
4 sets

8-12 assisted tempo handstand push ups @ 2020

Rest as needed between sets
 
 
Part D)
 
For time

100 double unders
50 chest to bar pull ups
100 double unders
50 toes to bar
100 double unders
50 meter handstand walk

Time cap: 20 minutes

Laurens time: 11:14

GSOLY

WARM UP

Warm Up

3 rounds

250 meter row or 15 down ups
5 barbell snatch deadlifts
5 barbell snatch pulls
5 barbell hang snatch high pulls
5 barbell snatch balance
5 barbell overhead squats

Complete 3 rounds then,

5 rounds

20 seconds superman hold
10 seconds rest

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

3 snatch balance + 3 overhead squats

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%
Based on 1 rep max squat snatch

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

1 hang power snatch + 1 hang snatch

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-6: 75-85%
Based on your 1 rep max squat snatch

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

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

15-20 seconds single leg banded hamstring curls each side
5-8 glute bridge walkouts
15-20 seconds side plank hold each side

Rest 60-90 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

March 22nd, 2022

Never let fear decide your FATE.

GS20

WARM UP

Warm Up

3 rounds

10 banded pass throughs
8 banded pull aparts
6 samson lunges

Complete 3 rounds then,

2 rounds

20 banded hollow hold lat pulldowns
8 side steps each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 2 minutes (2 sets)

12-16 curtsy lunges

Rest remaining time of each set

Every minute for 2 minutes (2 sets)

12-16 goblet cossack squats

Rest remaining time of each set

Every minute for 2 minutes (2 sets)

12-16 banded glute bridges

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

400 meter run
18 DB thrusters
36 double unders or 72 single unders
18 DB front rack lunges

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

15-20 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

3 rounds

10 banded pass throughs
8 banded pull aparts
6 samson lunges

Complete 3 rounds then,

2 rounds

20 banded hollow hold lat pulldowns
8 side steps each side

Move at warm up pace

WORKOUT

Workout Details

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

12-16 curtsy lunges

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 goblet cossack squats

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 banded glute bridges

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 18 minutes

500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

15-20 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM

GS60

WARM UP

Warm Up

3 rounds

10 banded pass throughs
8 banded pull aparts
6 samson lunges

Complete 3 rounds then,

2 rounds

20 banded hollow hold lat pulldowns
8 side steps each side

Move at warm up pace

WORKOUT

Workout Details

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

5 banded deadlifts

Rest remaining time of each set

50-60% of 1 rep max deadlift
 
 
Part B)
 
Every minute for 3 minutes (3 sets)

12-16 curtsy lunges

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 goblet cossack squats

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 banded glute bridges

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 18 minutes

500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

15-20 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM

GS80

WARM UP

Warm Up

3 rounds

10 banded pass throughs
8 banded pull aparts
6 samson lunges

Complete 3 rounds then,

2 rounds

20 banded hollow hold lat pulldowns
8 side steps each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

3 clean pulls + 3 clean high pulls + 1 pause power clean (pause in catch position)

60-70% of 1 rep max 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)
 
Every 3 minutes for 9 minutes (3 sets)

5 banded deadlifts

Rest remaining time of each set

50-60% of 1 rep max deadlift
 
 
Part C)
 
Every minute for 3 minutes (3 sets)

12-16 curtsy lunges

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 goblet cossack squats

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 banded glute bridges

Rest remaining time of each set
 
 
Part D)
 
As many rounds as possible in 18 minutes

500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

15-20 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM

GSElite

WARM UP

Warm Up

3 rounds

10 banded pass throughs
10 banded pull aparts
10 barbell snatch deadlifts

Complete 3 rounds then,

2 rounds

20 banded hollow hold lat pulldowns
8 banded side steps each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

3 power snatches

*Build to a moderately heavy 3 reps
**Do not touch and go
***Allow 20 minutes
 
 
Part B)
 
4 sets

3 snatch pulls @ 80-100% of 1rm squat snatch

Rest as needed between sets
 
 
Part C)
 
5 sets

Strict press

Rest 2 minutes between sets

Set 1: 5 @ 75-78%
Set 2: 4 @ 78-82%
Sets 3-5: 3 @ 82-86%
*last 3 sets should be heavy
 
 
Part D)
 
Rotate stations every minute for 40 minutes (8 sets)

Station 1
Calorie run

Station 2
Calorie ski erg

Station 3
Calorie row

Station 4
Calorie assault bike

Station 5
Rest

For reference Lauren aimed for 12 calories on the runner and 15 calories on all other machines. Find your own numbers and aim to stay consistent.

GSOLY

WARM UP

Warm Up

3 rounds

10 banded pass throughs
8 banded pull aparts
6 samson lunges

Complete 3 rounds then,

2 rounds

20 banded hollow hold lat pulldowns
8 side steps each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

1-3 split jerks

Sets 1-4: 55-65%
Sets 5-8: 65-75%
Based on 1 rep max split jerk

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

5 hip thrusts
10-20 seconds hip thrust iso hold
5 hip thrusts
10-20 seconds hip thrust iso hold

Rest remaining time of each set
 
 
Part C)
 
3 sets

Against a 90 seconds clock

30 seconds banded face pulls
30 seconds banded rows

In remaining time
Max reps bench dips

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

WEDNESDAY

March 23rd, 2022

Life's a journey, NOT a race.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

100 meter run or 5 burpees
10 deadlift jumps
6 air squats
4 BW good mornings

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
30-45 seconds banded straight arm lat pulldowns

Station 2
30-45 seconds banded tricep extensions

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 10 minutes (2 sets)

Station 1
6-9 burpee broad jumps

Station 2
9-12 V ups

Station 3
12-15 down ups

Station 4
15-18 jumping air squats

Station 5
18-21 mountain climbers + high plank hold in remaining time

Rest remaining time of each set for station 1, 2, 3 and 4
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
30-45 seconds banded straight lat pulldowns

Station 2
30-45 seconds banded tricep extensions

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 15 minutes (3 sets)

Station 1
6-9 burpee box jump overs

Station 2
9-12 hanging knee raises

Station 3
12-15 calorie bike

Station 4
15-18 down ups

Station 5
18-21 mountain climbers + high plank hold in remaining time

Rest remaining time of each set for station 1, 2, 3 and 4
 
 
Modifications
 
Substitution for 6-9 burpee box jump overs:
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg

Substitution for 9-12 hanging knee raises:
9-12 tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 12-15 calorie bike:
12-15 calorie on any machine

200-400 meter run

12-15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Banded tricep extension:
https://youtu.be/1BHa7hD40bk

Burpee box jump over:
https://youtu.be/aMkX3rofN7A

Hanging knee raise:
https://youtu.be/YoqU047BHRs

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

Mountain climber:
https://youtu.be/SSUB7zrU6sg

High plank hold:
https://youtu.be/ujn5Wh0wDVQ

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

3 pause front squats @ 2 seconds pause

70-80% of 1 rep max front squat

Rest 2 minutes between sets
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
30-45 seconds banded straight lat pulldowns

Station 2
30-45 seconds banded tricep extensions

Rest remaining time of each set
 
 
Part C)
 
Rotate stations every minute for 15 minutes (3 sets)

Station 1
6-9 burpee box jump overs

Station 2
9-12 hanging knee raises

Station 3
12-15 calorie bike

Station 4
15-18 down ups

Station 5
18-21 mountain climbers + high plank hold in remaining time

Rest remaining time of each set for station 1, 2, 3 and 4
 
 
Modifications
 
Substitution for 6-9 burpee box jump overs:
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg

Substitution for 9-12 hanging knee raises:
9-12 tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 12-15 calorie bike:
12-15 calorie on any machine

200-400 meter run

12-15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Pause front squat:
https://youtu.be/-_Nw3jP6J1w

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Banded tricep extension:
https://youtu.be/1BHa7hD40bk

Burpee box jump over:
https://youtu.be/aMkX3rofN7A

Hanging knee raise:
https://youtu.be/YoqU047BHRs

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

Mountain climber:
https://youtu.be/SSUB7zrU6sg

High plank hold:
https://youtu.be/ujn5Wh0wDVQ

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

30-45 seconds hollow rocks
30-45 seconds superman snow angels
15-40 seconds high plank hold

Rest 60 seconds between sets
 
 
Part B)
 
3 sets

3 pause front squats @ 2 seconds pause

70-80% of 1 rep max front squat

Rest 2 minutes between sets
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
30-45 seconds banded straight lat pulldowns

Station 2
30-45 seconds banded tricep extensions

Rest remaining time of each set
 
 
Part D)
 
Rotate stations every minute for 15 minutes (3 sets)

Station 1
6-9 burpee box jump overs

Station 2
9-12 toes to bar

Station 3
12-15 calorie bike

Station 4
15-18 down ups

Station 5
18-21 mountain climbers + high plank hold in remaining time

Rest remaining time of each set for station 1, 2, 3 and 4
 
 
Modifications
 
Substitution for 6-9 burpee box jump overs:
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg

Substitution for 9-12 toes to bar:
9-12 hanging knee raises
https://youtu.be/YoqU047BHRs

9-12 tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 12-15 calorie bike:
12-15 calorie on any machine

200-400 meter run

12-15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter run or 10 burpees
10 scorpions
10 hand release push ups
10 plank to knee taps
10 air squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For practice

Free standing handstand work

*Allow 15 minutes
 
 
Part B)
 
3 sets

2-4 negative box pike handstand push ups @ 3 seconds descent
2-4 box pike handstand push ups

3-5 negative handstand push ups @ 3 seconds descent
3-5 handstand push ups

5 negative tricep push ups @ 5 seconds descent
5-10 tricep push ups

30-60 seconds handstand hold variation

Rest 2 minutes between sets
 
 
Part C)
 
10 minutes rowing @ damper 1

60 seconds @ Stroke Rate 16
60 seconds @ Stroke Rate 17
60 seconds @ Stroke Rate 18
60 seconds @ Stroke Rate 19
60 seconds @ Stroke Rate 20
30 seconds @ Stroke Rate 21
30 seconds @ Stroke Rate 22
30 seconds @ Stroke Rate 23
30 seconds @ Stroke Rate 24
30 seconds @ Stroke Rate 25
30 seconds @ Stroke Rate 26
30 seconds @ Stroke Rate 27
30 seconds @ Stroke Rate 28
30 seconds @ Stroke Rate 29
30 seconds @ Stroke Rate 29+
 
 
Part D)
 
Every 4 minutes for 32 minutes (8 sets)

500 meter row

Rest remaining time of each set

*Complete the first row as a starting point. Increase your pace by 1-2 seconds each time

For reference
Lauren's times: 1:56 /1:54 / 1:52 / 1:50 / 1:49 / 1:48 / 1:50 / 1:53
 
 
Part E)
 
For quality

100 GHD sit ups

Break up reps and rest as needed

MOVEMENT DEMOS

Free standing handstand:
https://youtu.be/eA5dynhksjs

DB box pike handstand push up:
https://youtu.be/XugEnmu3d7U

DB tricep push up:
https://youtu.be/GJzQQ1Od8cY

Handstand hold:
https://youtu.be/eA5dynhksjs

GHD sit up:
https://youtu.be/Avl95Jh0P6I

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

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

1 power clean + 1 hang clean @ 60-70% 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: 65lbs
Level 3: 95lbs
 
 
Part B)
 
5 sets

3 jerk dip hold @ 5 seconds
1 split jerk hold @ 10 seconds

Rest 60 seconds between sets

50-60% of 1 rep max split jerk

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part C)
 
Complete in any order

25 DB windmills each side
50 seated press

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

THURSDAY

March 24th, 2022

So very thankful, incredibly grateful, blessed.

TAKE A DAY OFF

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

GSElite

WARM UP

Warm Up

Today is an active recovery day. We've programmed a session for you based on what Lauren Fisher is doing, but listen to your own body and do what feels right for you.

The intention for todays program is not to feel fatigued. It's okay to sweat and feel a little exhausted, but you should leave feeling better than before you started your workout.

WORKOUT

Workout Details

Part A)
 
4 sets

6 minutes calories on any machine

*10 air squats after each set
**rotate machines for each set

MOVEMENT DEMOS


FRIDAY

March 25th, 2022

Inhale Courage, Exhale Fear.

GS20

WARM UP

Warm Up

1 round

20-30 seconds hollow hold
30-40 seconds cat cows
40-50 seconds high plank hold

Complete 1 round then,

3 rounds

3 walkout to push up
3 air squats
3 split squats each side
10 DB bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1-2 sets

8-10 side plank reach throughs
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part B)
 
For time

800 meter run
50 DB lunges
25 DB push press

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0

Substitution for 800 meter run:
1000 meter on any machine

4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY

50 jumping air squats
https://youtu.be/VkX3-WfJAps

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

2 rounds

20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold

Complete 2 rounds then,

3 rounds

3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3-4

8-10 side plank reach throughs
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part B)
 
For time

1000 meter row
50 DB box step overs
25 DB push press

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0

Substituion for 1000 meter row:
1000 meter on any machine

800 meter run

4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY

50 jumping air squats
https://youtu.be/VkX3-WfJAps

Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

1 round

20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold

Complete 1 round then,

3 rounds

3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

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

10 DB bent over lateral raises
10 DB incline bench press

Rest remaining time of each set
 
 
Part B)
 
2-3 sets

8-10 side plank reach throughs
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part C)
 
For time

1000 meter row
50 DB box step overs
25 DB push press

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0

Substituion for 1000 meter row:
1000 meter on any machine

800 meter run

4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY

50 jumping air squats
https://youtu.be/VkX3-WfJAps

Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs

MOVEMENT DEMOS

DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY

DB incline bench press:
https://youtu.be/BG9EfqEzN5U

Side plank reach through:
https://youtu.be/h38hENBXicM

Turkish get up:
https://youtu.be/3tO8x61pAMY

DB box step over:
https://youtu.be/-YvO_8BXuow

DB push press:
https://youtu.be/znW6BTFr6Io

GS80

WARM UP

Warm Up

1 round

20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold

Complete 1 round then,

3 rounds

3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

3 strict press + 3 push press + 3 push jerks

Rest as needed between sets

Sets 1-4: 55-65%
Sets 5-8: 65-75%
Based on your 1 rep max strict press

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

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

10 DB bent over lateral raises
10 DB incline bench press

Rest remaining time of each set
 
 
Part C)
 
2-3 sets

8-10 side plank reach throughs
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part D)
 
For time

1000 meter row
50 DB box step overs
25 DB push press

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0

Substituion for 1000 meter row:
1000 meter on any machine

800 meter run

4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY

50 jumping air squats
https://youtu.be/VkX3-WfJAps

Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

1 round

20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold

Complete 1 round then,

3 rounds

3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
6 sets

3 safety bar back squats @ 78%)

Rest as needed between sets
 
 
Part B)
 
4 sets

Hip thrust @ building weight

Set 1: 12 reps @ 75%
Set 2: 10 reps @ 80%
Set 3: 8 reps @ 85%
Set 4: 8+ reps into max iso hold @ 85%

Laurens last set: 12 reps + 25 seconds iso hold

*Percentage based on 1rm deadlift
 
 
Part C)
 
3 sets

8 ATG split squats each side
8-10 glute ham raises

Rest as needed between sets
 
 
Part D)
 
Every 6 minutes for 36 minutes (6 sets)

800 meter run

Walk remaining time of each set

*Complete the first run @ 5km pace then increase pace on each interval afterwards

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

1 round

20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold

Complete 1 round then,

3 rounds

3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

6-8 back rack bulgarian split squats each side
8-10 DB IYTs

Rest as needed between sets

For back rack bulgarian split squats, build to a moderate weight
 
 
Part B)
 
Complete in any order

60 banded wide grip pull ups
50 ring rows
40 push ups

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

8 cuban press
Rest 15 seconds

8 DB lateral raises
Rest 15 seconds

2 turkish get ups each side
Rest 15 seconds
 
 
Modifications
 
Substitution for 60 banded wide grip pull up:
60 DB or barbell bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 50 ring row:
50 DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc

SATURDAY

March 26th, 2022

Habits change into CHARACTER.

GS20

WARM UP

Warm Up

2 rounds

18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions

Complete 2 rounds then,

45-60 seconds weighted wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 DB tate press
50 banded rows

Break up reps and rest as needed
 
 
Part B)
 
5 rounds for time

200 meter run
21 DB bent over rows
15 push ups
9 DB hang squat cleans

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 200 meter run:
500 meter on any machine

8-15 burpees
https://youtu.be/8xCHok6CYwQ

GS40

WARM UP

Warm Up

3 rounds

9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions

Complete 3 rounds then,

60-90 seconds weighted wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 DB tate press
50 banded wide grip strict pull ups

Break up reps and rest as needed
 
 
Part B)
 
5 rounds for time

400 meter run
21 strict pull ups
15 push ups
9 DB hang squat cleans

Time cap: 20 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 banded wide grip pull ups:
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM

Substitution for 400 meter run:
500 meter on any machine

15-25 burpees
https://youtu.be/8xCHok6CYwQ

Substitution for 21 strict pull ups:
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

3 rounds

9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions

Complete 3 rounds then,

60-90 seconds weighted wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

15-20 banded KB swings
3 turkish get ups each side

Rest 30-60 seconds between sets
 
 
Part B)
 
Complete in any order

100 DB tate press
50 banded wide grip strict pull ups

Break up reps and rest as needed
 
 
Part C)
 
5 rounds for time

400 meter run
21 strict pull ups
15 push ups
9 DB hang squat cleans

Time cap: 20 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 banded wide grip pull ups:
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM

Substitution for 400 meter run:
500 meter on any machine

15-25 burpees
https://youtu.be/8xCHok6CYwQ

Substitution for 21 strict pull ups:
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE

GS80

WARM UP

Warm Up

3 rounds

9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions

Complete 3 rounds then,

60-90 seconds weighted wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

2-4 overhead squats

Rest 90 seconds between sets

Build to a heavy 2-4 reps
 
 
Part B)
 
3 sets

15-20 banded KB swings
3 turkish get ups each side

Rest 30-60 seconds between sets
 
 
Part C)
 
Complete in any order

100 DB tate press
50 banded wide grip strict pull ups

Break up reps and rest as needed
 
 
Part D)
 
5 rounds for time

400 meter run
21 kipping pull ups
15 push ups
9 hang squat cleans

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 50 banded wide grip pull ups:
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM

Substitution for 400 meter run:
500 meter on any machine

15-25 burpees
https://youtu.be/8xCHok6CYwQ

Substitution for 21 kipping pull ups:
21 strict pull ups
https://youtu.be/FcQ1t9hUL5M

DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE

GSElite

WARM UP

Warm Up

3 rounds

9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions

Complete 3 rounds then,

60-90 seconds weighted wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

15 DB goblet squats @ heavy weight
20 DB goblet squats @ light weight

Rest 90 seconds between sets
 
 
Part B)
 
3 sets

6-8 single arm DB strict press
8-12 single arm DB row each side

Rest 90 seconds between sets
 
 
Part C)
 
For time

21-18-15-12-9-6-3

Calories C2 bike
Air squats

Time cap:

Laruens time:
 
 
Part D)
 
4 sets

15 seconds max lateral raises
15 seconds lateral raise hold

Rest 60 seconds AND repeat then…

2 sets

30 seconds max strict press
30 seconds overhead hold

For reference, Lauren used 2.5lb plates for 1st part & 5lb plates for the strict press
 
 
Part E)
 
Tabata hollow hold

8 sets

20 seconds hollow hold
10 seconds rest

GSOLY

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

SUNDAY

March 27th, 2022

TAKE A DAY OFF

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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