Week 14 | April 2022

MONDAY

April 4th, 2022

Happiness is an INSIDE job.

GS20

WARM UP

Warm Up

1 round

20 plank to knee taps
10 push ups

Complete 1 round then,

2 rounds

6 DB reverse lunges
5 floor touch to jumps

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

12-15 side plank reach throughs each side
4 turkish gets ups each side

Rest as needed between sets
 
 
Part B)
 
2 sets

As many rounds as possible in 4 minutes

4 DB clusters
8 floor touch to jumps
4 burpee over DB

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 55lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

2 rounds

20 plank to knee taps
10 push ups

Complete 2 rounds then,

3 rounds

5 barbell deadlifts
5 barbell back squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

12-15 side plank reach throughs each side
4 turkish gets ups each side

Rest as needed between sets
 
 
Part B)
 
4 sets

As many rounds as possible in 4 minutes

4 clusters
8 box jumps
4 burpee over bar

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 12-15 side plank reach throughs:
12-15 seocnds side plank hold each side
https://youtu.be/w4T-jS5DQvY

Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I

GS60

WARM UP

Warm Up

2 rounds

20 plank to knee taps
10 push ups

Complete 2 rounds then,

3 rounds

5 barbell deadlifts
5 barbell back squats

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: 60-70%
Sets 6-10: 70-80%
Sets 11-15: 80-90%
Based on 1 rep max back squat

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

Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
 
 
Part B)
 
2 sets

12-15 side plank reach throughs each side
4 turkish gets ups each side

Rest as needed between sets
 
 
Part C)
 
3 sets

As many rounds as possible in 4 minutes

4 clusters
8 box jumps
4 burpee over bar

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 12-15 side plank reach throughs:
12-15 seocnds side plank hold each side
https://youtu.be/w4T-jS5DQvY

Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I

GS80

WARM UP

Warm Up

2 rounds

20 plank to knee taps
10 push ups

Complete 2 rounds then,

2 rounds

5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

1 power snatch + 1 hang snatch

Sets 1-4: 60-70%
Sets 4-8: 70-80%
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: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every minute for 15 minutes (15 sets)

1 back squat

Rest remaining time of each set

Sets 1-5: 60-70%
Sets 6-10: 70-80%
Sets 11-15: 80-90%
Based on 1 rep max back squat

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

Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
 
 
Part C)
 
2 sets

12-15 side plank reach throughs each side
4 turkish gets ups each side

Rest as needed between sets
 
 
Part D)
 
3 sets

As many rounds as possible in 4 minutes

4 hang squat snatches
8 box jumps
4 burpee over bar

Rest 60 seconds between sets

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

Substitution for 12-15 side plank reach throughs:
12-15 seconds side plank hold each side
https://youtu.be/w4T-jS5DQvY

Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I

GSElite

WARM UP

Warm Up

3 rounds

20 plank to knee taps
10 push ups

Complete 3 rounds then,

3 rounds

5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
6 sets

1 power snatch + 1 below the knee hang snatch + 1 snatch @ 58-72% of 1rm squat snatch

Rest as needed between sets
 
 
Part B)
 
4 sets

Snatch @ 76%+ of 1rm squat snatch

Sets 1-2: 2 reps @ 76%+
Sets 3-4: 1 rep @ building weight

Rest as needed between sets
 
 
Part C)
 
3 sets

3 snatch pulls @ 100%+ of 1rm squat snatch

Rest as needed between sets
 
 
Part D)
 
4 sets for quality

12 bar muscle ups
60 feet handstand walk
60 double unders as fast as possible

Rest as needed between sets
*Stay at a steady pace
 
 
Part E)
 
Rotate stations every minute for 16 minutes (4 sets)

Station 1
3 rope climbs as fast as possible

Station 2
15 wallballs @ 20lbs

Station 3
60 seconds of shuttle runs

Station 4
Rest

GSOLY

WARM UP

Warm Up

3 rounds

20 plank to knee taps
10 push ups

Complete 3 rounds then,

2 rounds

5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

2 snatch balance + 2 overhead squats

Sets 1-2: 60-700%
Sets 3-4: 70-80%
Set 5: 80+%
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: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 70-80%
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

10-12 banded kickbacks each side
12-14 banded glute bridges
30-40 seconds weighted wall sit hold

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

MOVEMENT DEMOS


TUESDAY

April 5th, 2022

Good vibes ATTRACT good lives.

GS20

WARM UP

Warm Up

2 rounds

200 meter run or 10 burpees
10 DB strict press
20-30 seconds reverse plank bridge hold

Complete 2 rounds then,

45-60 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

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

10-12 DB split lunges each side

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

15-30 seconds banded side lying leg raises each side

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

18 tuck ups
18 double unders or 36 single unders
18 butterfly sit ups
 
 
Modifications
 
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

3 rounds

200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold

Complete 3 rounds then,

60-90 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 4 minutes (4 sets)

10-12 DB split lunges each side

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

15-30 seconds banded side lying leg raises each side

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

18 calorie bike
18 hanging knee raises
18 double unders or 36 single unders
18 butterfly sit ups
 
 
Modifications
 
Substitution for 18 calorie bike:
18 calorie on any machine

200-400 meter run

18 burpees
https://youtu.be/SNsrJcSxMTM

Substitution for 18 hanging knee raises:
18 tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

3 rounds

200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold

Complete 3 rounds then,

60-90 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

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

10 banded deadlifts

Rest remaining time of each set

45-55% of 1 rep max deadlift

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 4 minutes (4 sets)

10-12 DB split lunges each side

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

15-30 seconds banded side lying leg raises each side

Rest remaining time of each set
 
 
Part C)

As many rounds as possible in 18 minutes

18 calorie bike
18 hanging knee raises
18 double unders or 36 single unders
18 butterfly sit ups
 
 
Modifications
 
Substitution for 18 calorie bike:
18 calorie on any machine

200-400 meter run

18 burpees
https://youtu.be/SNsrJcSxMTM

Substitution for 18 hanging knee raises:
18 tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

3 rounds

200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold

Complete 3 rounds then,

60-90 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

1 clean pull + 1 clean high pull + 1 pause power clean (pause in catch position)

65-75% 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: 85lbs
Level 3: 115lbs
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

10 banded deadlifts

Rest remaining time of each set

45-55% of 1 rep max deadlift

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

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part C)
 
Every minute for 4 minutes (4 sets)

10-12 DB split lunges each side

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

15-30 seconds banded side lying leg raises each side

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

18 calorie bike
18 toes to bar
18 double unders or 36 single unders
18 butterfly sit ups
 
 
Modifications
 
Substitution for 18 calorie bike:
18 calorie on any machine

200-400 meter run

18 burpees
https://youtu.be/SNsrJcSxMTM

Substitution for 18 toes to bar:
18 hanging knee raises
https://youtu.be/YoqU047BHRs

18 tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s

GSElite

WARM UP

Warm Up

3 rounds

200 meter run or 10 burpees
10 barbell front squats
20-30 seconds reverse plank bridge hold

Complete 3 rounds then,

60-90 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

Against a 3 minute clock

1000 meter bike erg

In remaining time
Max meter row

For reference, Lauren's time:
Bike erg: 2:20/2:15/2:10/2:05/2:00 pace
Row: 700/800/900/1000/1100 pace
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

Front squat

Rest remaining time of each set

Sets 1-2: 4 reps @ 74-79%
Sets 3-4: 3 reps @ 83-87%
Set 5: 2 reps @ 87%+
 
 
Part C)
 
For time

35 DB shoulder to overhead
35 DB deadlifts
35 GHD sit ups
75 single arm DB overhead squats (switch as needed)
35 GHD sit ups
35 DB deadlifts
35 DB shoulder to overhead

Time cap: 30 minutes

For reference, Lauren's DB weight:
35lbs
 
 
Part D)
 
5 sets for quality

12 strict handstand push ups
8 DB box step overs @ 50lbs

Rest as needed between sets

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

3 rounds

200 meter run or 10 burpees
10 barbell strict press from split jerk stance
20-30 seconds reverse plank bridge hold

Complete 3 rounds then,

60-90 seconds hollow hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

1-2 split jerks

Sets 1-4: 60-70%
Sets 5-8: 70-80%
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)

10-12 DB death march
12-14 DB sumo squat romanian deadlifts
20-30 seconds DB goblet squat hold

Rest remaining time of each set
 
 
Part C)
 
3 sets

Against a 90 seconds clock

30 seconds banded pull throughs
30 seconds banded hollow hold lat pulldowns

In remaining time
Max reps banded strict pull ups

Rest 60 seconds between sets
 
 
Modifications
 
Substitution for max reps strict pull up:
Max reps banded press
https://youtu.be/JxTCzbS3OFQ

MOVEMENT DEMOS

Split jerk:
https://youtu.be/sHT50XslTBc

DB death march:
https://youtu.be/ksstmpzOS6E

DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk

DB goblet squat hold:
 https://youtu.be/wXXcopK5TQk

Banded pull through:
https://youtu.be/NOh1JjZTCX8

Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo

Banded pull up:
https://youtu.be/FcQ1t9hUL5M

WEDNESDAY

April 6th, 2022

I Can And I Will, Watch Me.

GS20

WARM UP

Warm Up

2 rounds

10 BW windmills each side
8 DB deadlifts
8 DB front squats

Complete 2 rounds then,

1 round

10 banded reach throughs
20 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
45-60 seconds banded pallof press right side

Station 2
45-60 seconds banded pallof press left side

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

200 meter run
12 DB hang power cleans
9 push ups

Rest remaining time of each set

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

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

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

2 rounds

10 BW windmills each side
8 barbell deadlifts
8 barbell front squats

Complete 2 rounds then,

2 rounds

10 banded reach throughs
20 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
45-60 seconds banded pallof press right side

Station 2
45-60 seconds banded pallof press left side

Rest remaining time of each set
 
 
Part B)
 
Every 3 minutes for 18 minutes (6 sets)

200 meter run
12 DB hang power cleans
9 push ups

Rest remaining time of each set

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

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

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

2 rounds

10 BW windmills each side
8 barbell deadlifts
8 barbell front squats

Complete 2 rounds then,

2 rounds

10 banded reach throughs
20 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

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

3 front squats

Rest remaining time of each set

Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Based on 1 rep max front squat

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
45-60 seconds banded pallof press right side

Station 2
45-60 seconds banded pallof press left side

Rest remaining time of each set
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

200 meter run
12 DB hang power cleans
9 push ups

Rest remaining time of each set

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

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

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

2 rounds

10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats

Complete 2 rounds then,

2 rounds

10 banded reach throughs
20 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

5-8 DB scapular pulls each side
5-8 kip swings
30-45 seconds handstand hold

Rest 60 seconds between sets
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

3 front squats

Rest remaining time of each set

Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Based on 1 rep max front squat

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
45-60 seconds banded pallof press right side

Station 2
45-60 seconds banded pallof press left side

Rest remaining time of each set
 
 
Part D)
 
Every 3 minutes for 15 minutes (5 sets)

200 meter run
12 hang power cleans
9 push ups

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 5-8 kip swings:
5-8 arch to hollow rolls
https://youtu.be/o5b_68xuE7s

Substitution for 30-45 seconds handstand hold:
30-45 seconds nose to wall handstand hold
https://youtu.be/9jymG0PfFl4

5-8 wall walks
https://youtu.be/TxVDLE3aNQU

Substitution for 200 meter run:
200 meter on any machine

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

GSElite

WARM UP

Warm Up

2 rounds

10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats
8 barbell strict press

Complete 2 rounds then,

2 rounds

10 banded reach throughs
20 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

Heavy single split jerk

*Allow 15 minutes to build in weight
 
 
Part B)
 
For time

4-8-12-8-4 reps of

Ring muscle ups

*After reach round, perform shuttle run @ 50 feet

Time cap: 10 minutes

Lauren's time: 7:38
 
 
Part C)
 
For time

30 thrusters @ 65lbs
30 toes to bar
30 power snatches @ 65lbs
30 chest to bar pull ups
30 Power clean & jerks @ 65lbs
30 bar facing burpees

Time cap: 15 minutes

Lauren's time: 9:53
 
 
Part D)
 
Rotate stations every 6 minutes for 36 minutes (6 sets)

Station 1
900 meter bike erg
32 calorie row
6 burpees over row

Station 2
450 meter row
32 calorie bike erg
6 burpees over row

Rest remaining time of each set

For reference, Lauren's times:
3:58 / 4:13 / 3:57 / 4:03 / 4:13 / 4:17

GSOLY

WARM UP

Warm Up

2 rounds

10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats

Complete 2 rounds then,

2 rounds

10 banded reach throughs
20 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

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

1 power clean + 1 hang 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: 65lbs
Level 3: 95lbs
 
 
Part B)
 
5 sets

5 tall jerks
10 strict press from split jerk stance

Rest 60 seconds between sets

Use barbell to light weight
 
 
Part C)
 
Complete in any order

5 turkish get ups each side
50 KB swings

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

MOVEMENT DEMOS


THURSDAY

April 7th, 2022

Wake up and LIVE!

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)
 
Rotate stations every minute for 40 minutes (8 sets)

Station 1
bike erg / row / run

Station 2
8 burpees + max prowler push

Station 3
16 wall balls + max prowler push

Station 4
8 DB box step overs + max prowler push

Station 5
Rest

FRIDAY

April 8th, 2022

One Day, Or Day One. You Decide.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

8 down ups
8 air squats
8 DB cuban rotations

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

30-45 seconds banded frog pumps
20-30 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part B)
 
As many rounds as possible in 10 minutes

30 double unders or 60 single unders
20 DB reverse lunges
10 down up over DB

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

250 meter row or 15 down ups
15 air squats
15 DB cuban rotations

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

30-45 seconds banded frog pumps
20-30 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part B)
 
As many rounds as possible in 20 minutes

30 double unders or 60 single unders
20 thrusters
10 bar facing burpees

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM

GS60

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

250 meter row or 15 down ups
15 air squats
15 DB cuban rotations

Move at warm up pace

WORKOUT

Workout Details

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

10 DB 1-1-2 bench press

Rest remaining time of each set
 
 
Part B)
 
3 sets

30-45 seconds banded frog pumps
20-30 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part C)
 
As many rounds as possible in 10 minutes

30 double unders or 60 single unders
20 wallballs

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
 
Modifications
 
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM

Substitution for 20 wallballs:
20 thrusters
https://youtu.be/Jj6Ua6fbLOA

GS80

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

250 meter row or 15 down ups
15 air squats
15 DB cuban rotations

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
6 sets

1 strict press + 1 push press + 1 push jerk

Rest as needed between sets

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

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

10 DB 1-1-2 bench press

Rest remaining time of each set
 
 
Part C)
 
3 sets

30-45 seconds banded frog pumps
20-30 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part D)
 
As many rounds as possible in 10 minutes

30 double unders or 60 single unders
20 wallballs

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
 
Modifications
 
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM

Substitution for 20 wallballs:
20 thrusters
https://youtu.be/Jj6Ua6fbLOA

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

250 meter row or 15 down ups
15 air squats
15 DB cuban rotations

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 4 minutes for 16 minutes (4 sets)

2 back squats

Rest remaining time of each set

Set 1: 81%
Set 2: 85%
Set 3: 88%
Set 4: 92%
 
 
Part B)
 
3 sets

12 strict press @ 70%
8 glute ham raises
2-4 strict handstand push ups

Rest as needed between sets
 
 
Part C)
 
3 sets

8 nordic curls
25 GHD sit ups

Rest as needed between sets
 
 
Part D)
 
3 sets

3 x 600 meter sprint
Rest 40 seconds between sprints

Rest 5 minutes between sets

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

250 meter row or 15 down ups
15 air squats
15 DB cuban rotations

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

8-10 back rack bulgarian split squats each side
8-10 DB cuban rotations

Rest as needed between sets

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

100 DB tate press
50 banded supinated strict pull ups

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

8 DB chest flys
Rest 15 seconds

8 single arm DB strict press each side
Rest 15 seconds

8 DB windmills each side
Rest 15 seconds
 
 
Modifications
 
Substitution for 50 banded supinated strict pull up:
50 supine bent over row
https://youtu.be/AppiiEaep8Q

MOVEMENT DEMOS


SATURDAY

April 9th, 2022

The More You Learn, The More You Earn.

GS20

WARM UP

Warm Up

3 rounds

20-40 shoulder taps
5 DB strict press
5 DB push press
5 DB thrusters

Complete 3 rounds then,

60-90 seconds wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 DB bicep curls
50 banded straight arm pulldowns

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

400 meter run
50 DB swings
50 DB shoulder to overhead
50 DB bent over rows

Time cap: 15 minutes

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

50 down ups
https://youtu.be/E-gzFtuecIs

MOVEMENT DEMOS

DB bicep curl:
https://youtu.be/X8UJN8RbQUM

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

DB swing:
https://youtu.be/p40rczrzdrk

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

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

GS40

WARM UP

Warm Up

3 rounds

10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats

Complete 3 rounds then,

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 DB bicep curls
50 banded straight arm pulldowns

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

500 meter row
50 DB swings
50 DB shoulder to overhead
50 strict pull ups

Time cap: 20 minutes

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

400 meter run

50 down ups
https://youtu.be/E-gzFtuecIs

Substitution for 50 strict pull ups:
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

MOVEMENT DEMOS

DB bicep curl:
https://youtu.be/X8UJN8RbQUM

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

DB swing:
https://youtu.be/p40rczrzdrk

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

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

GS60

WARM UP

Warm Up

3 rounds

10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats

Complete 3 rounds then,

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

10 single arm KB deadlifts each side
15-20 seconds front rack hold

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

100 DB bicep curls
50 banded straight arm pulldowns

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

500 meter row
50 KB swings
50 DB shoulder to overhead
50 strict pull ups

Time cap: 20 minutes

Level 1: KB 18lbs / DB 15lbs
Level 2: KB 26lbs / DB 25lbs
Level 3: KB 35lbs / DB 35lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

50 down ups
https://youtu.be/E-gzFtuecIs

Substitution for 50 kipping pull ups:
50 strict pull ups
https://youtu.be/FcQ1t9hUL5M

50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

MOVEMENT DEMOS

Single arm KB deadlift:
https://youtu.be/OHutUmlUwNg

Front rack hold:
https://youtu.be/WG9GdJQ4muo

DB bicep curl:
https://youtu.be/X8UJN8RbQUM

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

KB swing:
https://youtu.be/DWB0TmruJuA

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

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

GS80

WARM UP

Warm Up

3 rounds

10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats

Complete 3 rounds then,

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

1-3 overhead squats

Rest 90 seconds between sets

Build to a heavy 1-3 reps
 
 
Part B)
 
5 sets

10 single arm KB deadlifts each side
15-20 seconds front rack hold

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

100 DB bicep curls
50 banded straight arm pulldowns

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

500 meter row
50 KB swings
50 shoulder to overhead
50 kipping pull ups

Time cap: 20 minutes

Level 1: KB 18lbs / BB 35lbs
Level 2: KB 26lbs / BB 55lbs
Level 3: KB 35lbs / BB 75lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

50 down ups
https://youtu.be/E-gzFtuecIs

Substitution for 50 kipping pull ups:
50 strict pull ups
https://youtu.be/FcQ1t9hUL5M

50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

3 rounds

10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats

Complete 3 rounds then,

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

Heavy single clean

*Allow 20 minutes to build in weight
 
 
Part B)
 
For time

30-20-10 reps of

Alternating DB snatch @ 50lbs
Toes to bar
Kipping handstand push ups

Time cap: 17 minutes

Elite time: 10 minutes
 
 
Part C)
 
For time

30-20-10 reps of

Chest to bar pull ups
Pistols
Handstand walk in meters

Time cap: 17 minutes

Elite time: 10 minutes

GSOLY

WARM UP

Warm Up

3 rounds

10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats

Complete 3 rounds then,

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

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

10 back squats @ 50-60% of 1 rep max back squat

Rest remaining time of each sets

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 strict press + 2 push press + 1 push jerk

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Set 5: 75-85%
Based on your 1 rep max strict press

Rest 60-90 seconds between sets

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

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

8 single leg romanian deadlifts each side
20-30 seconds single arm KB front rack hold each side

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SUNDAY

April 10th, 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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