Week 16 | April 2022

MONDAY

April 18th, 2022

You are ENOUGH.

GS20

WARM UP

Warm Up

1 round

5 DB deadlifts
5 DB front squats
5 DB clusters

Complete 1 round then,

3 rounds

10 banded press
10 banded kickbacks each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1-2 sets

20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops

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

8 DB clusters
8 push ups

Every 2 minutes, perform 10 butterfly sit ups, including 3,2,1 GO!

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

GS40

WARM UP

Warm Up

1 round

5 barbell deadlifts
5 barbell front squats
5 barbell clusters

Complete 1 round then,

3 rounds

10 banded press
10 banded kickbacks each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops

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

8 clusters
8 push ups

Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 2 burpee box jump overs:
burpee over bar
https://youtu.be/l2NePOvFXas

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

1 round

5 barbell deadlifts
5 barbell front squats
5 barbell clusters

Complete 1 round then,

3 rounds

10 banded press
10 banded kickbacks each side

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

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

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

20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops

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

8 clusters
8 push ups

Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 2 burpee box jump overs:
burpee over bar
https://youtu.be/l2NePOvFXas

GS80

WARM UP

Warm Up

1 round

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

Complete 1 round then,

3 rounds

5 barbell snatch balance
10 banded kickbacks each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

1 power snatch + 1 hang snatch

Sets 1-4: 65-75%
Sets 4-8: 75-85%
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: 70-80%
Sets 6-10: 80-90%
Sets 11-15: 90+%
Based on 1 rep max back squat

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

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

20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops

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

8 hang power snatches
8 push ups

Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 2 burpee box jump overs:
burpee over bar
https://youtu.be/l2NePOvFXas

GSElite

WARM UP

Warm Up

2 round

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

Complete 2 rounds then,

3 rounds

5 barbell snatch balance
10 banded kickbacks each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

Build up to a heavy single snatch @ 85%

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

3 floating snatch pulls @ 95-107%

Rest as needed between sets
*Percentage based on 1rm squat snatch
 
 
Part C)
 
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 D)
 
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

GSOLY

WARM UP

Warm Up

1 round

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

Complete 1 round then,

3 rounds

5 barbell snatch balance
10 banded kickbacks each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

1 snatch balance + 1 overhead squat

Sets 1-2: 70%
Sets 3-4: 80%
Set 5: 90+%
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 1-3: 60-80%
Sets 4-6: 80-100+%
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

8-10 banded side lying leg raises each side
8-10 single leg donkey kicks each side

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

MOVEMENT DEMOS


TUESDAY

April 19th, 2022

Don't Be The Same. Be Better.

GS20

WARM UP

Warm Up

2 rounds

5 DB ground to overhead
10 DB front rack lunges

Complete 2 rounds then,

2 rounds

8 BW windmills each side
8 DB strict press
20-30 seconds DB overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

12-16 crossover lunges
Rest as needed between sets

2 sets

8-12 standing banded hip abductions each side
Rest as needed between sets

2 sets

12-16 banded frog pumps
Rest as needed between sets
 
 
Part B)
 
For time

50 DB deadlifts
40 DB floor press
30 DB bent over rows
20 DB shoulder to overhead
10 DB power cleans

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

5 barbell deadlifts
10 barbell front rack lunges

Complete 2 rounds then,

2 rounds

8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

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

12-16 crossover lunges

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

8-12 standing banded hip abductions each side

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 banded frog pumps

Rest remaining time of each set
 
 
Part B)
 
For time

100 DB deadlifts
80 DB floor press
60 strict pull ups
40 DB shoulder to overhead
20 DB power cleans

Time cap: 18 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 12-16 crossover lunges:
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution 60 strict pull ups:
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

2 rounds

5 barbell deadlifts
10 barbell front rack lunges

Complete 2 rounds then,

2 rounds

8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead hold

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

55-65% of 1 rep max deadlift
 
 
Part B)
 
Every minute for 3 minutes (3 sets)

12-16 crossover lunges

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

8-12 standing banded hip abductions each side

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 banded frog pumps

Rest remaining time of each set
 
 
Part C)
 
For time

100 DB deadlifts
80 DB floor press
60 strict pull ups
40 DB shoulder to overhead
20 DB power cleans

Time cap: 18 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
Substitution for 12-16 crossover lunges:
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution 60 strict pull ups:
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

2 rounds

5 barbell deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell hang power cleans

Complete 2 rounds then,

2 rounds

8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead 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)

70-80% 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)

5 banded deadlifts

Rest remaining time of each set

55-65% of 1 rep max deadlift
 
 
Part C)
 
Every minute for 3 minutes (3 sets)

12-16 crossover lunges

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

8-12 standing banded hip abductions each side

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

12-16 banded frog pumps

Rest remaining time of each set
 
 
Part D)

For time

100 deadlifts
80 handstand push ups
60 kipping pull ups
40 shoulder to overhead
20 power cleans

Time cap: 18 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 12-16 crossover lunges:
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 80 strict handstand push ups
30-50 strict handstand push ups
https://youtu.be/KMFJD8xAtFU

80 floor seated DB press
https://youtu.be/418TI9b6JFs

Substitution 60 kipping pull ups:
60 strict pull ups
https://youtu.be/FcQ1t9hUL5M

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

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

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

Front squat

Rest remaining time of each set

Set 1: 5 reps @ 76%
Set 2: 4 reps @ 81%
Set 3: 3 reps @ 85%
Set 4: 2 reps @ 89%
 
 
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
30 bar facing burpees

Time cap: 17 minutes

Lauren's time: 9:53
 
 
Part D)
 
3 sets for quality

8-12 strict press @ 70%
8 glute ham raises

Rest as needed between sets
 
 
Part E)
 
For time

200 double unders

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 10 mintues

10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

1 split jerk

Sets 1-4: 75-85%
Sets 5-8: 85-95+%
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 deadbugs
30 seconds seated banded hip abductions

In remaining time
Max reps DB bent over rows

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


WEDNESDAY

April 20th, 2022

Make it happen. SHOCK everyone.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
10 side plank bounces each side + 10 down ups

Station 2
45-60 seconds weighted high plank hold

Rest remaining time of each set
 
 
Part B)
 
For time

15 alternating DB snatches
20 DB goblet lunges
30 alternating DB snatches
40 DB goblet lunges
45 alternating DB snatches
20 DB goblet 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

As many quality rounds as possible in 10 minutes

10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
10 side plank bounces each side + 10 down ups

Station 2
45-60 seconds weighted high plank hold

Rest remaining time of each set
 
 
Part B)
 
For time

15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges

Time cap: 15 minutes

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

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V 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: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Based on 1 rep max front squat
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10 side plank bounces each side + 10 down ups

Station 2
45-60 seconds weighted high plank hold

Rest remaining time of each set
 
 
Part C)
 
For time

15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges

Time cap: 15 minutes

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

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

8-10 tuck ups
8-10 kip swings
30-45 seconds flutter kicks

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

3 front squats

Rest remaining time of each set

Set 1: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Based on 1 rep max front squat
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10 side plank bounces each side + 10 down ups

Station 2
45-60 seconds weight high plank hold

Rest remaining time of each set
 
 
Part D)
 
For time

15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges

Time cap: 15 minutes

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

GSElite

WARM UP

Warm Up

2 rounds

5 barbell strict press
5 barbell push press
5 barbell push jerks
5 barbell split jerks

Complete 2 rounds then,

2 rounds

8 BW windmills each side
8-12 banded or PVC pass throughs
20-30 seconds barbell overhead hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

Build up to a heavy split jerk

*Allow 15 minutes to build in weight
 
 
Part B)
 
4 sets

2 back squats

Rest 4 minutes between sets

Set 1: 81%
Set 2: 85%
Set 3: 88%
Set 4: 92%
*Percentage based on 1rm back squat
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

1000 meter bike erg

In remaining time
Max row

For reference, Laurens numbers:
700/800/900/1000/1100 bike pace
 
 
Part D)
 
For time

4 - 8 - 12 - 8 - 4 reps of

Ring muscle ups

*Perform 50 feet shuttle run after each round

Time cap: 15 minutes

Lauren's time: 7:38
 
 
Part E)
 
3 sets

8 nordic curls
25 GHD sit ups

Rest as needed between sets

GSOLY

WARM UP

Warm Up

2 rounds

5 barbell deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell hang power cleans

Complete 2 rounds then,

2 rounds

8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead 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 @ 80-90% 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

60-70% of 1 rep max split jerk

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

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
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

April 21st, 2022

What Is Stopping You?

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
5 power snatch + 5 overhead squats @ 60%

Station 2
Handstand walk ramp there and back

Station 3
6-8 bar muscle ups

Station 4
Yoke farmers carry

Station 5
Rest

MOVEMENT DEMOS

Power snatch:
https://youtu.be/MmHPIjbsW28

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Handstand walk:
https://youtu.be/jcDICeoge5M

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

Yoke farmers carry:


FRIDAY

April 22nd, 2022

Be SAVAGE. Not average.

GS20

WARM UP

Warm Up

1 round

10 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists

Complete 1 round then,

2 rounds

10 goblet cossack squats
8 side step ups each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1-2 sets

80-100 heel taps
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part B)
 
As many rounds as possible in 10 minutes

8 air squats
10 crossbody V ups
12 alternating DB hang clean & jerks

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

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

1 round

500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists

Complete 1 round then,

2 rounds

10 goblet cossack squats
8 side step ups each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3-4 sets

80-100 heel taps
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part B)
 
As many rounds as possible in 16 minutes

8 box jumps
10 hanging knee raises
12 alternating DB hang clean & jerks

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

Substitution for 10 hanging knee raises:
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

1 round

500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists

Complete 1 round then,

2 rounds

10 goblet cossack squats
8 side step ups each side

Move at warm up pace

WORKOUT

Workout Details

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

10 DB skull crushers
10 DB bench press

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

80-100 heel taps
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part C)
 
As many rounds as possible in 10 minutes

8 box jumps
10 hanging knee raises
12 alternating DB hang clean & jerks

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

Substitution for 10 hanging knee raises:
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

1 round

500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists

Complete 1 round then,

2 rounds

10 goblet cossack squats
8 side step ups each side

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: 75-85%
Sets 4-6: 85-95%
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 skull crushers
10 DB bench press

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

80-100 heel taps
3-6 turkish get ups each side

Rest 60-90 seconds between sets
 
 
Part D)
 
As many rounds as possible in 10 minutes

8 box jumps
10 toes to bar
12 alternating DB hang clean & jerks

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

Substitution for 10 toes to bar:
10 hanging knee raises
https://youtu.be/YoqU047BHRs

10 crossbody V ups
https://youtu.be/5uvi1EiZ13k

GSElite

WARM UP

Warm Up

2 rounds

500 meter row or 20 burpees or 400 meter run
10 walkout to push ups
20 shoulder taps
30 russian twists

Complete 2 rounds then,

2 rounds

10 goblet cossack squats
8 side step ups each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 18 minutes (12 sets)

1 snatch pull + 1 snatch

Rest remaining time of each set

*Start at 60%, and build up in each set
 
 
Part B)
 
3 sets for quality

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

Rest 2 minutes between sets
 
 
Part C)
 
3 sets for quality

20-30 banded hollow hold lat pulldowns
5-8 slow and controlled tuck ups
20-30 weighted russian twists
5-8 negative pull ups @ 3 seconds descent

Rest 2 minutes between sets
 
 
Part D)
 
3 sets

3 x 600 meter sprint

Rest 40 seconds between sprints
*Rest 5 minutes between sets

MOVEMENT DEMOS

Snatch:
https://youtu.be/Un40bWB2huI

Snatch pull:
https://youtu.be/3TMZTEnjKy4

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

Banded hollow hold lat pulldown:

https://youtu.be/kgsTUUzLRWo

Tuck up:
https://youtu.be/iT6izuDopbU

Russian twist:
https://youtu.be/MNYz1CiJA2g

Negative pull up:
https://youtu.be/QOF_wZti-w8

GSOLY

WARM UP

Warm Up

1 round

500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists

Complete 1 round then,

2 rounds

10 goblet cossack squats
8 side step ups each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

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

Rest as needed between sets

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

50 seated DB press
50 strict pull ups

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

8 DB front raises
Rest 15 seconds

8 DB IYTs
Rest 15 seconds

4 turkish get ups each side
Rest 15 seconds
 
 
Modifications
 
Substitution for 50 strict pull up:
50 DB seesaw bent over row
https://youtu.be/LmHV53SMaoE

MOVEMENT DEMOS


SATURDAY

April 23rd, 2022

Be true. Be wild. Be HAPPY.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

6 air squats
9 jumping lunges
12 push ups
15 down ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

50 DB front raises
50 banded good mornings

Break up reps and rest as needed
 
 
Part B)
 
As many rounds as possible in 14 minutes

2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
200 meter run

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 200 meter run:
15-20 calorie on any machine

8-10 burpees
https://youtu.be/YbnnsqGosjE

4-60 bicycle kicks
https://youtu.be/U53yjkjNF-0

GS40

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 DB front raises
50 banded supinated pull ups

Break up reps and rest as needed
 
 
Part B)
 
As many rounds as possible in 20 minutes

2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 banded supinated pull ups:
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0

Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 400 meter run:
15-20 calorie on any machine

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

50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

20-30 banded KB swings

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

100 DB front raises
50 banded supinated pull ups

Break up reps and rest as needed
 
 
Part C)
 
As many rounds as possible in 20 minutes

2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 banded supinated pull ups:
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0

Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 400 meter run:
15-20 calorie on any machine

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

50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

GS80

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

1-2 overhead squats

Rest 90 seconds between sets

Build to a heavy 1-2 reps
 
 
Part B)
 
3 sets

20-30 banded KB swings

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

100 DB front raises
50 banded supinated pull ups

Break up reps and rest as needed
 
 
Part D)
 
As many rounds as possible in 20 minutes

2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 banded supinated pull ups:
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0

Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 400 meter run:
15-20 calorie on any machine

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

50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0

GSElite

WARM UP

Warm Up

TBD

WORKOUT

Workout Details

TBD

MOVEMENT DEMOS

TBD

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups

Move at warm up pace

WORKOUT

Workout Details

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

10 back squats @ 55-65% 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

1 strict press + 2 push press + 3 push jerk

Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80-90%
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: 75lbs
Level 3: 105lbs
 
 
Part C)
 
4 sets

100 meter front rack and farmers carry each side

Rest 60 seconds between sets
 
 
Modifications
 
Substitution for 100 meter front rack and farmers carry:
90 seconds DB front rack hold
https://youtu.be/LO5wPSo4h88

SUNDAY

April 24th, 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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