Week 15 | April 2022

MONDAY

April 11th, 2022

Feel the fear. Do it anyway.

GS20

WARM UP

Warm Up

2-3 rounds

8 high to low planks
20-30 seconds side plank hold each side
8 DB floor press or DB bench press
20-30 seconds DB front squat hold

Complete 2-3 rounds then,

50 V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10-15 banded reverse hypers
10-15 banded air squats

Rest 60 seconds between sets
 
 
Part B)
 
For time

21-15-9 reps of

DB thrusters
DB push ups

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

4 rounds

8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold

Complete 4 rounds then,

50 V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10-15 banded reverse hypers
10-15 banded air squats

Rest 60 seconds between sets
 
 
Part B)
 
For time

21-15-9 reps of

Thrusters
Calorie bike

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 21-15-9 calorie bike:
21-15-9 calorie on any machine

400-300-200 meter run

50-40-30 push ups
https://youtu.be/A0kHvANcgZk

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold

Complete 4 rounds then,

50 V ups

Move at warm up pace

WORKOUT

Workout Details

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

5 back squats

Rest remaining time of each set

Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%
Based on 5 rep max back squat

Don't know your 5 rep max? Choose a weight below

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

10-15 banded reverse hypers
10-15 banded air squats

Rest 60 seconds between sets
 
 
Part C)
 
For time

21-15-9 reps of

Thrusters
Calorie bike

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 21-15-9 calorie bike:
21-15-9 calorie on any machine

400-300-200 meter run

50-40-30 push ups
https://youtu.be/A0kHvANcgZk

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

4 rounds

8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold

Complete 4 rounds then,

50 V ups

Move at warm up pace

WORKOUT

Workout Details

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

1 snatch pull + 1 snatch high pull + 1 hang power snatch + 1 snatch balance

Rest remaining time of each set

60-70% of 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 3 minutes for 15 minutes (5 sets)

5 back squats

Rest remaining time of each set

Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%
Based on 5 rep max back squat

Don't know your 5 rep max? Choose a weight below

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

10-15 banded reverse hypers
10-15 banded air squats

Rest 60 seconds between sets
 
 
Part D)
 
For time

21-15-9 reps of

Power snatches
Calorie bike

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 21-15-9 calorie bike:
21-15-9 calorie on any machine

400-300-200 meter run

50-40-30 push ups
https://youtu.be/A0kHvANcgZk

GSElite

WARM UP

Warm Up

4 rounds

8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold

Complete 4 rounds then,

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell hang muscle snatch
5 barbell overhead squats

Move at warm up pace
 

WORKOUT

Workout Details

Part A)
 
For quality

Build up to a heavy single snatch @ 81%

*Allow 20 minutes to build in weight
**Percentage based on 1rm squat snatch
 
 
Part B)
 
3 sets

3 floating snatch pulls @ 93-105%

Rest as needed between sets
*Percentage based on 1rm squat snatch
 
 
Part C)
 
Rotate stations every minute for 12 minutes (6 sets)

Station 1
40 seconds row for calories

Station 2
40 seconds bar facing burpees

Rest remaining time of each set

*For row, start at a steady pace, and increase each round
**For burpees, goal is to add 1 more rep than previous round
 
 
Part D)
 
For time

10-8-6-4 reps of
Ring or bar muscle ups (your choice)

15-12-9-6 reps of
Overhead squats @ 75lbs / 85lbs / 95lbs / 105lbs

Time cap: 15 minutes

Elite time: 8 minutes

*For overhead squats, start at 75lbs on first round, increase your weight after each round.
 
 
Part E)
 
For time

200 double unders

GSOLY

WARM UP

Warm Up

4 rounds

8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold

Complete 4 rounds then,

50 V ups

Move at warm up pace

WORKOUT

Workout Details

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

1 bench press @ 90-100+% of 1 rep max bench press

Rest remaining time of each set

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

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

1 front squat @ 90-100+% of 1 rep max front squat

Rest remaining time of each set

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

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

8-12 DB bent over rows
8-12 DB chest flys
8-12 DB arnold press

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

TUESDAY

April 12th, 2022

Don't Regret The Past, Learn From It.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

5 burpees
5 walkout to push ups
5 BW good mornings
20-30 seconds superman hold

Move at warm up pace

WORKOUT

Workout Details

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

6-8 DB tate press
8-10 DB bent over rows

Rest remaining time of each set
 
 
Part B)
 
Every 6 minutes for 12 minutes (2 sets)

200-400 meter run
12 DB power clean & jerks
12 burpees over DB

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 200-400 meter run:
400-500 meter on any machine

50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold

Move at warm up pace

WORKOUT

Workout Details

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

6-8 DB tate press
8-10 DB bent over rows

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

400-500 meter row
12 DB power clean & jerks
6 burpees over DB

Rest remaining time of each set

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

200-400 meter run

50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

3 deadlifts

Rest 2 minutes between sets

80-90% of 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 8 minutes (4 sets)

6-8 DB tate press
8-10 DB bent over rows

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

400-500 meter row
12 DB power clean & jerks
6 burpees over DB

Rest remaining time of each set

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

200-400 meter run

50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold

Move at warm up pace

WORKOUT

Workout Details

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

1 power clean + 1 hang clean

Rest remaining time of each set

70-80% of 1 rep max squat clean

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

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
 
Part B)
 
3 sets

3 deadlifts

Rest 2 minutes between sets

80-90% of 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 C)
 
Every 2 minutes for 8 minutes (4 sets)

6-8 DB tate press
8-10 DB bent over rows

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

400-500 meter row
12 power clean & jerks
6 burpees over bar

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 400-500 meter row:
400-500 meter on any machine

200-400 meter run

50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

100 meter row or 8 burpees
8 walkout to push ups
8 barbell front squats
20-30 seconds superman hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 12 minutes (4 sets)

Front squat

Rest remaining time of each set

Set 1: 5 reps @ 74%
Set 2: 4 reps @ 79%
Set 3: 3 reps @ 83%
Set 4: 2 reps @ 87%
 
 
Part B)
 
As many rounds as possible in 4 minutes

2-4-6-8... Shuttle runs @ 50ft
1-2-3-4... Handstand walk @ 25ft

*Start with 2 shuttle runs, increase by 2 reps
**Start with 1 handstand walk, increase by 1 rep
 
 
Part C)
 
For time

12 double DB shoulder to overhead @ 35lbs
50ft DB walking lunges

12 double DB power cleans @ 35lbs
50ft DB front rack walking lunges

12 Double DB hang snatches @ 35lbs
50ft overhead DB walking lunges

Time cap: 15 minutes

Elite time: 9 minutes
 
 
Part D)
 
4 rounds for time

4 rope climbs
15-12-9-6 thrusters @ 75lbs / 85lbs / 95lbs / 105lbs

Time cap: 15 minutes

Elite time: 8 minutes

*For thrusters, decrease reps and increase weight each round

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold

Move at warm up pace

WORKOUT

Workout Details

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

4-8 deadlifts @ 55-65% of 1 rep max deadlift

Rest remaining time of each set

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

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every 2 minutes for 8 minutes (4 sets)

1 deadlift @ 90-100+% 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: 155lbs
Level 3: 205lbs
 
 
Part C)
 
Complete in any order

100 flutter kicks
50 banded side lying leg raises each side
50 banded fire hydrants each side

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

MOVEMENT DEMOS


WEDNESDAY

April 13th, 2022

Dream. Explore. DISCOVER.

GS20

WARM UP

Warm Up

1 round

10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps

Complete 1 round then,

1 round

5 DB strict press
5 DB thrusters
20-30 seconds DB overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1-2 sets

50 russian twists
25 toe touches

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

50 double or single unders
30 DB bent over rows
20 floor touch to jumps
10 DB hang squat cleans

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

GS40

WARM UP

Warm Up

2 rounds

10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps

Complete 2 rounds then,

2 rounds

5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

50 russian twists
25 toe touches

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

50 double or single unders
30 strict pull ups
20 jumping air squats
10 DB push press

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo

GS60

WARM UP

Warm Up

2 rounds

10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps

Complete 2 rounds then,

2 rounds

5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

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

4-8 banded pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

10-20 seconds supinated chin over bar hold
8-10 bent over DB lateral raises

Rest remaining time of each set
 
 
Part B)
 
3 sets

50 russian twists
25 toe touches

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

50 double or single unders
30 strict pull ups
20 box jumps
10 wallballs

Time cap: 15 minutes

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
 
Modifications
 
Substitution for 4-8 banded pull ups:
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts

Substitution for 10-20 seconds supinated chin over bar hold:
20-30 seconds superman hold
https://youtu.be/_9m66z0DYGs

Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo

Substitution for 20 box jumps:
20 jumping air squats
https://youtu.be/VkX3-WfJAps

Substitution for 10 wallballs:
10 thrusters
https://youtu.be/Jj6Ua6fbLOA

GS80

WARM UP

Warm Up

2 rounds

10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps

Complete 2 rounds then,

2 rounds

5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 12 minutes (4 sets)

3 thrusters
30-45 seconds arch to hollow roll

Rest remaining time of each set

Heavy weight
 
 
Part B)
 
Every minute for 5 minutes (5 sets )

4-8 banded pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

10-20 seconds supinated chin over bar hold
8-10 bent over DB lateral raises

Rest remaining time of each set
 
 
Part C)
 
3 sets

50 russian twists
25 toe touches

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

50 double or single unders
30 kipping pull ups
20 box jumps
10 wallballs

Time cap: 15 minutes

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
 
Modifications
 
Substitution for 4-8 banded pull ups:
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts

Substitution for 10-20 seconds supinated chin over bar hold:
20-30 seconds superman hold
https://youtu.be/_9m66z0DYGs

Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo

Substitution for 20 box jumps:
20 jumping air squats
https://youtu.be/VkX3-WfJAps

Substitution for 10 wallballs:
10 thrusters
https://youtu.be/Jj6Ua6fbLOA

GSElite

WARM UP

Warm Up

2 rounds

10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps

Complete 2 rounds then,

5 barbell strict press
5 barbell clean & jerks
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
10 minutes for quality warm up

Bike erg @ steady pace
 
 
Part B)
 
For quality

Build up to a heavy power clean
Power Clean @ 81%

*Allow 15 minutes to build
**Percentage based on 1rm power clean
 
 
Part C)
 
3 sets

2 back squats

Rest as needed between sets

Set 1: 66%
Set 2: 70%
Set 3: 74%
*Based on 1rm back squat
 
 
Part D)
 
For time

40 toes to bar
20 single arm DB overhead squats @ 50lbs
40 chest to bars
20 box step ups

Time cap: 17 minutes

Elite time: 10 minutes
 
 
Part E)
 
3 sets

8 nordic curls
25 GHD sit ups

Rest as needed between sets

GSOLY

WARM UP

Warm Up

2 rounds

10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps

Complete 2 rounds then,

5 barbell strict press
5 barbell clean & jerks
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

1 clean & jerk

Set 1-2: 75-85%
Set 3-4: 85-95%
Set 5: 100+%
Based on 1 rep max clean & jerk

Rest 2 minutes between sets

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

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

2-4 strict pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

5-7 hanging straight leg raises

Rest remaining time of each set
 
 
Part C)
 
2 sets

20-30 seconds DB wrist curls
Rest 15 seconds

20-30 seconds standing banded hip abductions right side
Rest 15 seconds

20-30 seconds standing banded hip abductions left side
Rest 15 seconds
 
 
Modifications
 
Substitution for 2-4 strict pull up:
30-45 seconds DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc

Substitution for 5-7 hanging straight leg raise:
30-45 seconds crossbody V ups
https://youtu.be/5uvi1EiZ13k

MOVEMENT DEMOS

Clean & jerk:
https://youtu.be/3rZe6qpWcvo

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

Hanging straight leg raise:
https://youtu.be/TEgSqNkxGUk

DB wrist curl:
https://youtu.be/kMKVO7RUkdU

Standing banded hip abduction:
https://youtu.be/XMSARFyW78E

THURSDAY

April 14th, 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)
 
5 rounds for quality

2000 meter bike erg @ coversational pace
12 calorie on any machine
20 seconds hollow hold
20 second side plank each side

Lauren's time: 30 minutes

MOVEMENT DEMOS


FRIDAY

April 15th, 2022

You are amazing. REMEMBER THAT.

GS20

WARM UP

Warm Up

2 rounds

3 DB deadlifts
3 DB front squats
3 DB push press

Complete 2 rounds then,

2 rounds

6 split squats each side
6 cossack squats
6 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 6 minutes (6 sets)

8-12 DB strict press

DB front raise hold in remaining time of each set
 
 
Part B)
 
For time

30-20-10 reps of

Push ups
DB front rack lunges

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

2 rounds

3 barbell deadlifts
3 barbell front squats
3 barbell push press

Complete 2 rounds then,

2 rounds

6 split squats each side
6 cossack squats
6 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 8 minutes (8 sets)

8-12 DB strict press

DB front raise hold in remaining time of each set
 
 
Part B)
 
For time

30-20-10 reps of

Deadlifts
Front rack lunges

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

2 rounds

3 barbell deadlifts
3 barbell front squats
3 barbell push press

Complete 2 rounds then,

2 rounds

6 split squats each side
6 cossack squats
6 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

6 bench press @ 75-85% of 1 rep max bench press
12 side step ups each side
12 banded glute bridges

Rest 60 seconds between sets
 
 
Part B)
 
Every minute for 8 minutes (8 sets)

8-12 DB strict press

DB front raise hold in remaining time of each set
 
 
Part C)
 
For time

30-20-10 reps of

Thrusters
Front rack lunges

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 12 side step ups each side:
12 reverse lunges each side
https://youtu.be/eMLKiDyxg4I

GS80

WARM UP

Warm Up

2 rounds

3 barbell deadlifts
3 barbell clean pulls
3 barbell split jerks

Complete 2 rounds then,

2 rounds

6 split squats each side
6 cossack squats
6 push ups

Move at warm up pace

WORKOUT

Workout Details

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

1 split jerk

Rest remaining time of each set

Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95-100+%
Based on 1 rep max split jerk

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

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

6 bench press @ 75-85% of 1 rep max bench press
12 side step ups each side
12 banded glute bridges

Rest 60 seconds between sets
 
 
Part C)
 
Every minute for 8 minutes (8 sets)

8-12 DB strict press

DB front raise hold in remaining time of each set
Part D)
For time

30-20-10 reps of

Thrusters
Front rack lunges

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 12 side step ups each side:
12 reverse lunges each side
https://youtu.be/eMLKiDyxg4I

GSElite

WARM UP

Warm Up

2 rounds

10 barbell strict press
10 barbell bent over rows

Complete 2 rounds then,

2 rounds

6 goblet split squats each side
6 cossack squats each side
12 plank to knee taps

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

5 seated strict press @ 67%
Straight into
6 weighted strict chin ups

Rest 2 minutes

Max reps seated strict press @ 75%
Straight into
Max reps weighted strict chin ups

Rest 2 minutes

5 seated strict press 67-75%
Straight into
Max reps weighted strict chin ups
 
 
Part B)
 
Bar Muscle Up Skill work:

3 sets

25 banded straight arm lat pulldowns
8-10 scapular pull ups
8-10 kip swings

Rest as needed between sets

3 sets

6-8 bent over rows
*Pull bar towards belly button

Rest as needed between sets

Every minute for 6-8 minutes (6-8 sets)

1-3 bar muscle ups

Rest remaining time of each set

*Use a banded if needed
 
 
Part C)
 
3 sets

2-4 negative pike push ups @ 3 seconds descent
2-4 box pike handstand push ups
3-5 strict handstand push ups
3-5 kipping handstand push ups
5 negative tricep push ups @ 3 seconds descent
5-10 tricep push ups
30-60 seconds handstand hold

Rest 2 minutes between sets
 
 
Part D)
 
For quality

10 Minutes Bike Erg
5 Minutes Ski Erg
5 Minutes Row
8 Minutes Bike Erg
4 Minutes Ski
4 Minutes Row
6 Minutes Bike
3 Minutes Ski
3 Minutes Row
4 Minutes Bike
2 Minutes Ski
2 Minutes Ski
2 Minutes Bike
1 Minute Ski
1 Minute Row

For reference, Lauren did:
Bike erg around 2:15-2:20 pace
Runner above 8
Row around 2:15-2:20

MOVEMENT DEMOS

Seated strict press:
https://youtu.be/fQWgLA-H3NU

Weighted strict chin up:
https://youtu.be/Rj3WiBsn6f0

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

Scapular pull up:
https://youtu.be/qR-rnxYgxQk

Bent over row:
https://youtu.be/lx-mvh10kNE

Bar muscle up:
https://youtu.be/ca1Xeifxu24

Negative pike push up:
https://youtu.be/peEYewmt8IA

Box pike handstand push up:
https://youtu.be/XugEnmu3d7U

Strict handstand push up:
https://youtu.be/KMFJD8xAtFU

Kipping handstand push up:
https://youtu.be/gtrObtNv3kg

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

Handstand hold:
https://youtu.be/gaH4Z2Vt7BY

GSOLY

WARM UP

Warm Up

1 round

3 barbell snatch deadlifts
3 barbell snatch pulls
3 barbell snatch high pulls
3 barbell snatch hang power snatch

Complete 1 round then,

2 rounds

6 split squats each side
6 cossack squats
6 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

8-10 back rack split lunges each side
6-8 DB floor press

Rest as needed between sets

For back rack lunges, build to a moderate to heavy weight
 
 
Part B)
 
Every 90 seconds for 6 minutes (4 sets)

5 power snatches @ 65-75% 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)
 
3 sets

16 DB strict press
16 DB upright rows

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

April 16th, 2022

YOU are your best asset.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

8 down ups
8 pop squats
10 seconds air squat hold
10 banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

60 seconds wall sit hold
50 banded side lying leg raises each side

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

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

DB ground to overhead
Tuck ups

200 meter run after each round

Time cap: 15 minutes

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

50 double unders
https://youtu.be/SqGUx2OolfM

100 single unders
https://youtu.be/lzDV6Az0Sfg

50 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

2 minutes wall sit hold
50 banded side lying leg raises each side

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

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

DB ground to overhead
Hanging knee raises

200 meter run after each round

Time cap: 20 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 45lbs
 
 
Modifications
 
Substitution for 21-18-15-12-9-6-3 hanging knee raises:
Tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 200 meter run:
200 meter on any machine

50 double unders
https://youtu.be/SqGUx2OolfM

100 single unders
https://youtu.be/lzDV6Az0Sfg

50 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

Wall sit hold:
https://youtu.be/xKWl6F2vwvY

Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw

DB ground to overhead:
https://youtu.be/pRNGOykiZyk

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

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)

Every 2 minutes for 10 minutes (5 sets)

12-15 single leg hip thrusts each side
15-18 jumping lunges

Rest remaining time of each set
 
 
Part B)
 
Complete in any order

2 minutes wall sit hold
50 banded side lying leg raises each side

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

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

Plate ground to overhead
Hanging knee raises

200 meter run after each round

Time cap: 20 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 45lbs
 
 
Modifications
 
Substitution for 21-18-15-12-9-6-3 hanging knee raises:
Tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 200 meter run:
200 meter on any machine

50 double unders
https://youtu.be/SqGUx2OolfM

100 single unders
https://youtu.be/lzDV6Az0Sfg

50 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

Single leg hip thrust:
https://youtu.be/K7a0iKMHhJk

Jumping lunge:
https://youtu.be/1sdcb-uEfU0

Wall sit hold:
https://youtu.be/xKWl6F2vwvY

Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw

Plate ground to overhead:
https://youtu.be/M_03fmgvmw0

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

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows

Move at warm up pace

WORKOUT

Workout Details

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

3-5 overhead squats

Rest remaining time of each set

Moderate weight
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

12-15 single leg hip thrusts each side
15-18 jumping lunges

Rest remaining time of each set
 
 
Part C)
 
Complete in any order

2 minutes wall sit hold
50 banded side lying leg raises each side

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

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

Ground to overhead
Toes to bar

200 meter run after each round

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 21-18-15-12-9-6-3 toes to bar:
Hanging knee raises
https://youtu.be/YoqU047BHRs

Tuck ups
https://youtu.be/iT6izuDopbU

Substitution for 200 meter run:
200 meter on any machine

50 double unders
https://youtu.be/SqGUx2OolfM

100 single unders
https://youtu.be/lzDV6Az0Sfg

50 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

250 meter row of 15 down ups
10 barbell deadlifts
10 barbell good mornings
10 barbell bent over rows
20 banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

3 deadlifts @ 72-84%

Rest 3 minutes between sets
 
 
Part B)
 
As many rounds as possible in 15 minutes

12 calorie row
2-4-6-8... wall walks
2-4-6-8... box jump overs

*Increase by 2 reps for each movement after each round, calorie row stays the same
 
 
Part C)
 
4 sets for quality

8-12 pistols each side
8-12 bulgarian split squats each side
15-25 GHD sit ups

Rest as needed between sets

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows

Move at warm up pace

WORKOUT

Workout Details

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

1 back squat @ 90-100+%

Rest remaining time of each set

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

Level 1: 35lbs
Level 2: 185lbs
Level 3: 225lbs
 
 
Part B)
 
5 sets

8-10 supine bent over rows
15-20 seconds banded pallof press each side

Rest 60-90 seconds between sets
 
 
Part C)
 
4 sets

16 DB death march
8 DB sumo squat romanian deadlifts

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

Back squat:
https://youtu.be/HsnyHv61qMo

Supine bent over row:
https://youtu.be/AppiiEaep8Q

Banded pallof press:
https://youtu.be/b6iw04FYmXk

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

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


SUNDAY

April 17th, 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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