Week 26 | June 2021

MONDAY

June 28, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

As Many Rounds As Possible In 3 Minutes:

8 Feet Elevated Shoulder Taps
16 Lunges
32 Quick Taps

*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part B)
 
3 Sets:

60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups

*Rest As Needed*

Modifications

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

As Many Rounds As Possible In 3 Minutes:

8 Double DB Snatches
16 DB Front Rack Lunges
32 Double Unders / 64 Single Unders

*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part B)
 
3 Sets:

60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups

*Rest As Needed*

Modifications

Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):

Station 1: 8 Incline DB Bench Press

Station 2: 12 Single Arm Banded Lat Pulls (Each Side)

*Rest 2 Minutes*

2 Sets:

30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows

*Rest As Needed*
Part B)
 
5 Sets:

As Many Rounds As Possible In 3 Minutes:

8 Double DB Snatches
16 DB Front Rack Lunges
32 Double Unders / 64 Single Unders

*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part C)
 
3 Sets:

60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups

*Rest As Needed*

Modifications

Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks

MOVEMENT DEMOS

Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U

Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws

Push Up:
https://youtu.be/A0kHvANcgZk

Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0

Double DB Snatch:
https://youtu.be/yktuyFDEblI

DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0

Double Unders:
https://youtu.be/SqGUx2OolfM

Single Unders:
https://youtu.be/lzDV6Az0Sfg

Weighted Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q

Weighted Tuck Up:
https://youtu.be/koB65BZ5OaU

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 Seconds For 6 Minutes (4 Sets):

3 Barbell Tall Jerks + 10 Seconds Split Jerk Hold

Every 90 Seconds For 6 Minutes (4 Sets):

2 Split Jerks

*50-60% Of 1rm Split Jerk*
Part B)
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):

Station 1: 8 Incline DB Bench Press

Station 2: 12 Single Arm Banded Lat Pulls (Each Side)

*Rest 2 Minutes*

2 Sets:

30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows

*Rest As Needed*
Part C)
 
5 Sets:

As Many Rounds As Possible In 3 Minutes:

8 Power Snatches
16 Back Rack Lunges
32 Double Unders / 64 Single Unders

*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part D)
 
3 Sets:

60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups

*Rest As Needed*

Modifications

Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

3 Tempo Front Squats (3 Second Descent)

*55-65% Of 1rm Front Squat

4 Sets:

8 Weighted Cossack Squats
16 Banded Hip Thrusts

*Rest As Needed*
Part B)
 
Every 2 Minutes For 16 Minutes (8 Sets):

200m Row
5 Back Squat

*35-45% Of 1rm Back Squat*
Part C)
 
4 Sets:

12 Wall Slides
12 Banded Air Squats
12 Banded Pull Aparts

*Rest As Needed*

Modifications


TUESDAY

June 29, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time (12 Minute Time Cap):

200m Run
21 Step Up Kick Backs
21 Pop Squats
Part B)
 
Every Minute For 3 Minutes (3 Sets):

5-8 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Superman Hold

2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks

Modifications

Substitution For 200m Run:

12-15 Down Ups / 50 High Knees / 50 Quick Taps / 50 Bicycle Kicks

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time (21 Minute Time Cap):

21 Calorie Row
21 Box Step Overs
21 DB Thrusters
Part B)
 
Every Minute For 3 Minutes (3 Sets):

5-8 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Superman Hold

2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks

Modifications

Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 400m Run / 100 Double Unders / 150 Single Unders / 25 Burpees

Substitution For 21 Box Step Overs:
21 Reverse Lunges / 21 Lateral Lunges

Substitution For 21 DB Thrusters:
21 Wallballs

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 5 Minutes (5 Sets):

8-10 Reps Of 1 And 1/2 DB Front Squats

Every Minute For 5 Minutes (5 Sets):

5 Lunge To Squat
Part B)
 
4 Rounds For Time (21 Minute Time Cap):

21 Calorie Row
21 Box Step Overs
21 Wallballs
Part C)
 
Every Minute For 3 Minutes (3 Sets):

5-8 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Superman Hold

2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks

Modifications

Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 400m Run / 100 Double Unders / 150 Single Unders / 25 Burpees

Substitution For 21 Box Step Overs:
21 Reverse Lunges / 21 Lateral Lunges

Substitution For 21 Wallballs:
21 DB Thrusters

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 6 Minutes (3 Sets):

4 Snatch Pulls + 4 Hang Snatch High Pulls

Every 2 Minutes For 6 Minutes (3 Sets):

1 Stanch High Pull + 2 Hang Power Snatch + 3 Overhead Squats

*55-65% Of 1rm Squat Snatch*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

8-10 Reps Of 1 And 1/2 DB Front Squats

Every Minute For 5 Minutes (5 Sets):

5 Lunge To Squat
Part C)
 
4 Rounds For Time (21 Minute Time Cap):

21 Calorie Row
21 Box Step Overs
21 Wallballs
Part D)
 
Every Minute For 3 Minutes (3 Sets):

5-8 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Superman Hold

2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks

Modifications

Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 400m Run / 100 Double Unders / 150 Single Unders / 25 Burpees

Substitution For 21 Box Step Overs:
21 Reverse Lunges / 21 Lateral Lunges

Substitution For 21 Wallballs:
21 DB Thrusters

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

2 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk

*65-75% Of 1rm Push Jerk*
Part B)
 
Every 3 Minutes For 15 Minutes (5 Sets):

3 Clean Deadlift + 2 Hang Power Clean + 1 Hang Squat Clean

*75-85% Of 1m Squat Clean*
Part C)
 
5 Sets:

45-60 Seconds Plank Around The Worlds
20 Weighted Tuck Ups

*Rest As Needed*

Modifications


WEDNESDAY

June 30, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

As Many Rounds As Possible In 5 Minutes:

5 Butterfly Sit Ups
10 Air Squats
15 Tricep Extension

*Rest 1 Minute Between Sets*
Part B)
 
3 Sets:

10 Kickbacks (Each Side)
10 Good Mornings

*Rest As Needed*

Modifications

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

As Many Rounds As Possible In 5 Minutes:

5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns

*Rest 1 Minute Between Sets*
Part B)
 
5 Sets:

10 Banded Kickbacks (Each Side)
10 Banded Good Mornings

*Rest As Needed*

Modifications

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 12 Minutes (6 Sets):

5 DB Push Press + 5 DB Push Jerks
Part B)
 
3 Sets:

As Many Rounds As Possible In 5 Minutes:

5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns

*Rest 1 Minute Between Sets*
Part C)
 
5 Sets:

10 Banded Kickbacks (Each Side)
10 Banded Good Mornings

*Rest As Needed*

Modifications

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 6 Minutes (6 Sets):

3 Muscle Cleans + 3 Strict Press

Every Minute For 6 Minutes (6 Sets):

1 Muscle Clean + 2 Hang Power Cleans + 3 Push Press

*55-65% Of 1rm Strict Press*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

5 Push Press + 4 Push Jerks + 3 Split Jerks

*50-60% Of 1rm Push Press*
Part C)
 
3 Sets:

As Many Rounds As Possible In 5 Minutes:

5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns

*Rest 1 Minute Between Sets*
Part D)
 
5 Sets:

10 Banded Kickbacks (Each Side)
10 Banded Good Mornings

*Rest As Needed*

Modifications

Text

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat

*65-75% Of 1rm Squat Snatch*
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):

6 Bench Press

*65-76% Of 1rm Bench Press*

Every 2 Minutes For 8 Minutes (4 Sets):

6 Deficit Deadlifts

*55-65% Of 1rm Deadlift*
Part C)
 
4 Sets:

16 DB Romanian Deadlifts
8 Banded Side Steps (Each Side)
30-45 Seconds Banded Psoas March

*Rest As Needed*

Modifications


THURSDAY

July 01, 2021

REST DAY

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

July 02, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Rounds For Time:
(12 Minute Time Cap)

12 Deadlift Jumps
6 Bench Dips
3 Burpees
Part B)
 
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 14 Front Raises

Station 2: 7 Side Tuck Ups (Each Side)

Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 14 Lateral Raises

Station 2: 7 Snow Angels

Modifications

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Rounds For Time:
(12 Minute Time Cap)

12 DB Deadlifts
6 Pull Ups
3 Burpees
Part B)
 
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 7-7-7 Bicep Curls

Station 2: 7 Seated Alternating DB Press

Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 7 Strict Pull Ups

Station 2: 7 Tricep Extensions

Modifications

Substitution For 6 Pull Ups:
6 DB Bent Over Rows / 6 DB Seesaw Bent Over Rows

Substitution For 7 Strict Pull Ups:
7 Pull Up Negatives / 7 DB Upright Rows

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-3 Front Squats

Station 2: 30-50 Seconds High To Low Plank

*65-75% Of 1rm Front Squat*

*Rest 1 Minute*

Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-3 Front Squats

Station 2: 30-50 Seconds Tuck Ups

*70-80% Of 1rm Front Squat*
Part B)
 
6 Rounds For Time:
(12 Minute Time Cap)

12 Deadlifts
6 Pull Ups
3 Burpees
Part C)
 
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 7-7-7 Bicep Curls

Station 2: 7 Seated Alternating DB Press

Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 7 Strict Pull Ups

Station 2: 7 Tricep Extensions

Modifications

Substitution For 1-3 Frront Squats:
5-8 DB Front Squats

Substitution For 6 Pull Ups:
6 DB Bent Over Rows / 6 DB Seesaw Bent Over Rows

Substitution For 7 Strict Pull Ups:
7 Pull Up Negatives / 7 DB Upright Rows

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 Seconds For 6 Minutes (4 Sets):

6 Pause At Knee Deadlifts

*50-60% Of 1rm Deadlift*

Every 90 Seconds For 6 Minutes (4 Sets):

6 Single Leg Romanian Deadlifts (Each Side)
Part B)
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-3 Front Squats

Station 2: 30-50 Seconds High To Low Plank

*65-75% Of 1rm Front Squat*

*Rest 1 Minute*

Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-3 Front Squats

Station 2: 30-50 Seconds Tuck Ups

*70-80% Of 1rm Front Squat*
Part C)
 
6 Rounds For Time:
(12 Minute Time Cap)

12 Deadlifts
6 Pull Ups
3 Burpees
Part D)
 
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 7-7-7 Bicep Curls

Station 2: 7 Seated Alternating DB Press

Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):

Station 1: 7 Strict Pull Ups

Station 2: 7 Tricep Extensions

Modifications

Substitution For 6 Pull Ups:
6 DB Bent Over Rows / 6 DB Seesaw Bent Over Rows

Substitution For 7 Strict Pull Ups:
7 Pull Up Negatives / 7 DB Upright Rows

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
8 Sets:

Split Jerks

Sets 1-3: 6 Reps @ 55-65%
Sets 4-6: 3 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
Part B)
 
Rotate Stations Ever Minute For 16 Minutes (4 Sets):

Station 1: 12-24 Wall Slides

Station 2: 12-24 Barbell Bicep Curls

Station 3: 30-40 Seconds Goblet Squat Hold

Station 4: 30-40 Seconds Hollow Hold
Part C)
 
5 Sets:

10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps

*Rest As Needed*

Modifications

MOVEMENT DEMOS


SATURDAY

July 03, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
(20 Minute Time Cap)

100 Mountain Climber Twists
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Pop Squats
20 Inchworms

*View Video Brief For Breakdown*
Part B)
 
Going Solo?
(20 Minute Time Cap)

50 Mountain Climber Twists
40 Butterfly Sit Ups
30 Push Ups
20 Pop Squats
10 Inchworms

Modifications

Text

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
(27 Minute Time Cap)

100 DB Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 DB Power Cleans

*View Video Brief For Breakdown*
Part B)
 
Going Solo?
(27 Minute Time Cap)

50 DB Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans

Modifications

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters

*Rest As Needed*

3 Sets:

9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats

*rest As Needed*

3 Sets:

6 DB Thrusters

*Build Up In Weight Each Set*
Part B)
 
Partner Style
(27 Minute Time Cap)

100 Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 DB Power Cleans

*View Video Brief For Breakdown*
Part C)
 
Going Solo?
(27 Minute Time Cap)

50 Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans

Modifications

Substitution For 50 / 100 Bench Press:

50 / 100 DB Bench Press

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 20-40 Seconds DB Skull Crushers

Station 2: 20-40 Seconds Tuck Ups

Station 3: 20-40 Seconds Glute Bridges
Part B)
 
3 Sets:

3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters

*Rest As Needed*

3 Sets:

9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats

*rest As Needed*

3 Sets:

6 DB Thrusters

*Build Up In Weight Each Set*
Part C)
 
Partner Style
(27 Minute Time Cap)

100 Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 Power Cleans

*View Video Brief For Breakdown*
Part D)
 
Going Solo?
(27 Minute Time Cap)

50 Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans

Modifications

Text

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 Snatch Push Press + 2 Snatch Balance

*45-55% Of 1rm Squat Snatch*

3 Sets:

2 Snatch Push Press + 1 Snatch Balance

*55-65% Of 1rm Squat Snatch*
Part B)
 
Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 30-40 Seconds Handstand Hold

Station 2: 3-6 Strict Pull Ups

Station 3: 30-40 Seconds Feet Elevated Shoulder Taps

Station 4: 3-6 Pull Up Negatives

Modifications

MOVEMENT DEMOS


SUNDAY

July 04, 2021

REST DAY

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow



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