Week 38 | September 2021

MONDAY

September 20, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

21-15-9

Burpee
Air Squat

*After Each Round, 200m Run*
 
Part B)
 
4 Sets:

15-20 Seconds Floor Seated Leg Lift
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
50 Mountain Climber Twist / 50 High Knee

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(15 Minute Time Cap)

21-15-9

Burpee Deadlift
DB Push Press

*After Each Round, 200m Run*
 
Part B)
 
4 Sets:

15-20 Seconds Floor Seated Banded Lat Pull
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
50 Mountain Climber Twist / 50 High Knee

MOVEMENT DEMOS

Burpee Deadlift:
https://youtu.be/oo11Iyb9k3s

DB Push Press:
https://youtu.be/znW6BTFr6Io

Floor Seated Banded Lat Pull:
https://youtu.be/MARGX5vKRv4

Reverse Plank Bridge:
https://youtu.be/y10DPAWyQgg

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Back Squat

Sets 1-2: 70-75%
Sets 3-4: 75-85%
 
Part B)
 
For Time:
(15 Minute Time Cap)

21-15-9

Calorie Bike
Devils Press
 
Part C)
 
4 Sets:

15-20 Seconds Floor Seated Banded Lat Pull
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*
 
Modifications
 
Substitution For 5 Back Squat:
10 DB Front Squat + 60-90 Seconds Butterfly Sit Up

Substitution For 21-15-9 Calorie Bike:
21-15-9 Calorie On Any Machine / 60-50-40 Double Under / 100-80-60 Single Under / 80-70-60 Bicycle Kick

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 Strict Press
Into
30 Seconds Of Max Reps DB Strict Press

*75-85% Of 1rm Strict Press*

2 Sets:
10 Banded Monster Walk
20 Banded Good Morning

*Rest As Needed*
 
Part B)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Back Squat

Sets 1-2: 70-75%
Sets 3-4: 75-85%
 
Part C)
 
For Time:
(15 Minute Time Cap)

21-15-9

Calorie Bike
Devils Press
 
Part D)
 
4 Sets:

15-20 Seconds Floor Seated Banded Lat Pull
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*
 
Modifications
 
Substitution For 21-15-9 Calorie Bike:
21-15-9 Calorie On Any Machine / 60-50-40 Double Under / 100-80-60 Single Under / 80-70-60 Bicycle Kick

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

3 Snatch Push Press + 3 Overhead Squat

*70-80% Of 1rm Snatch*
 
Part B)
 
Every 90 Seconds For 9 Minutes (6 Sets):

1 Power Snatch + 2 Hang Power Snatch

*65-75% Of 1rm Snatch*
 
Part C)
 
4 Sets:

8 DB Snow Angel
16 Banded Hollow Hold Lat Pulldown

*Rest As Needed*

MOVEMENT DEMOS


TUESDAY

September 21, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

200m Run
30 Butterfly Sit Up
30 Reverse Lunge
 
Part B)
 
5 Sets:

12 Kickbacks (Each Side)
6 Reverse Wrist Curl
30-45 Seconds High To Low Plank

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 40 Double Under / 80 Single Under / 15 V Up / 50 Bicycle Kick

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Rounds For Time:
(19 Minute Time Cap)

30 Box Step Up
30 Butterfly Sit Up
400m Run
 
Part B)
 
5 Sets:

12 Banded Kickback (Each Side)
12 DB Reverse Wrist Curl

*Rest As Needed*
 
Modifications
 
Substitution For 30 Box Step Up:
15-20 Calorie On Any Machine / 20-25 Burpee / 40 Lunge / 20 Alternating DB Snatch

Substitution For 400m Run:
15-20 Calorie On Any Machine / 50 Double Under / 100 Single Under / 30 V Up / 100 Bicycle Kick

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Hip Thrust
8 Banded Fire Hydrant (Each Side)
20-30 Seconds Floor Extension

*Rest As Needed*
 
Part B)
 
3 Rounds For Time:
(19 Minute Time Cap)

500m Row
30 Butterfly Sit Up
400m Run
 
Part C)
 
5 Sets:

12 Banded Kickback (Each Side)
12 DB Reverse Wrist Curl

*Rest As Needed*
 
Modifications
 
Substitution For 500m Row:
15-20 Calorie On Any Machine / 20-25 Burpee / 40 Down Up / 30 Alternating DB Snatch

Substitution For 400m Run:
15-20 Calorie On Any Machine / 50 Double Under / 100 Single Under / 30 V Up / 100 Bicycle Kick

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 12 Minutes (3 Sets):

Station 1: 8-12 DB Hammer Curl

Station 2: 30-45 Seconds Hollow Hold

Station 3: 8-12 DB Bent Over Lateral Raise

Station 4: Rest
 
Part B)
 
4 Sets:

8 Hip Thrust
8 Banded Fire Hydrant (Each Side)
20-30 Seconds Floor Extension

*Rest As Needed*
 
Part C)
 
3 Rounds For Time:
(19 Minute Time Cap)

500m Row
30 Butterfly Sit Up
400m Run
 
Part D)
 
5 Sets:

12 Banded Kickback (Each Side)
12 DB Reverse Wrist Curl

*Rest As Needed*
 
Modifications
 
Substitution For 500m Row:
15-20 Calorie On Any Machine / 20-25 Burpee / 40 Down Up / 30 Alternating DB Snatch

Substitution For 400m Run:
15-20 Calorie On Any Machine / 50 Double Under / 100 Single Under / 30 V Up / 100 Bicycle Kick

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

8 Front Squat

Sets 1: 70-75%
Sets 2: 75-80%
 
Part B)
 
8 Sets:

2 Back Squat

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-8: 75+%
 
Part C)
 
3 Sets:

12 Wall Slide
10 DB Tate Press

*Rest As Needed*

WEDNESDAY

September 22, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Rounds For Time:
(10 Minute Time Cap)

30 Down Up High Knee
20 CrossBody V Up
10 Pike Push Up
 
Part B)
 
3 Sets:

30-45 Seconds Reverse Crunch
30-45 Seconds Tuck Hold
5-20 Seconds Clamshell (Each Side)

*Rest As Needed*
 
Modifications
 
No Modifications For Today.

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(10 Minute Time Cap)

30 DB Hang Power Clean
20 Down Up Over DB
10 DB Shoulder To Overhead
 
Part B)
 
Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Reverse Crunch

Station 2: 30-45 Seconds Tuck Hold

Station 3: 15-20 Seconds Banded Clamshell (Each Side)

*Rest 1 Minute*

5 Minutes For Max Reps:

High Plank Hold
 
Modifications
 
No Modifications For Today.

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Pause Front Squat (1 Second Pause)

Sets 1-2: 70-75%
Sets 3-4: 75-80%
 
Part B)
 
For Time:
(10 Minute Time Cap)

30 DB Hang Power Clean
20 Down Up Over DB
10 DB Shoulder To Overhead
 
Part C)
 
Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Reverse Crunch

Station 2: 30-45 Seconds Tuck Hold

Station 3: 15-20 Seconds Banded Clamshell (Each Side)

*Rest 1 Minute*

5 Minutes For Max Reps:

High Plank Hold
 
Modifications
 
Substitution For 5 Pause Front Squat:
10 DB Front Squat + 10 DB Push Press + 30-60 Seconds Flutter Kick

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

10 Death March
10 Seated DB Good Morning
30-45 Seconds Banded Deadbug

*Rest As Needed*
 
Part B)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Pause Front Squat (1 Second Pause)

Sets 1-2: 70-75%
Sets 3-4: 75-80%
 
Part C)
 
For Time:
(10 Minute Time Cap)

30 Hang Power Clean
20 Down Up Over Bar
10 Shoulder To Overhead
 
Part D)
 
Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Reverse Crunch

Station 2: 30-45 Seconds Tuck Hold

Station 3: 15-20 Seconds Banded Clamshell (Each Side)

*Rest 1 Minute*

5 Minutes For Max Reps:

High Plank Hold
 
Modifications
 
No Modifications For Today.

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Power Clean + Push Jerk

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75+%
 
Part B)
 
4 Sets:

8 Deadlift
5 Calorie Bike

*70-80% Of 1rm Deadlift*
 
Part C)
 
3 Sets:

20 Banded Glute Bridge
20-30 Seconds Weighted Plank Hold

*Rest As Needed*

THURSDAY

September 23, 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

September 24, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

200m Run
6 Tuck Up
3 Burpee
 
Part B)
 
4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 40 Mountain Climber / 80 High Knee / 15 Atomic Sit Up / 50 Bicycle Kick

GS30

WARM UP

WORKOUT

Workout Details

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

9 V Up
6 Strict Pull Up
3 DB Deadlift
 
Part B)
 
4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 6 Strict Pull Up:
12 DB Bent Over Row / 12 DB Upright Row

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

10 Single Arm DB Strict Press (Each Side)
10 Banded KB Swing
10 Bodyweight Bulgarian Split Squat (Each Side)

3 Minutes Of Max Reps:

Toe Touch
 
Part B)
 
6 Rounds For Time:
(16 Minute Time Cap)

9 Calorie Bike
6 Strict Pull Up
3 Deadlift
 
Part C)
 
4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 9 Calorie Bike:
9 Calorie On Any Machine / 12 Down Up / 9 Burpee / 40 Double Under / 80 Single Under

Substitution For 6 Strict Pull Up:
12 DB Bent Over Row / 12 DB Upright Row

Substitution For 3 Deadlift:
6 DB Deadlift

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 12 Minutes (12 Sets):

1 Snatch

Set 1-3: 55-65%
Set 4-6: 65-75%
Set 7-9: 75-85%
Set 10-12: 85+%
 
Part B)
 
3 Sets:

1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Overhead Squat

*65-70% Of 1rm Muscle Snatch*

3 Sets:

5 Halting Snatch Deadlift

*65-70% Of 1rm Snatch

*Rest As Needed*
 
Part C)
 
6 Rounds For Time:
(16 Minute Time Cap)

9 Calorie Bike
6 Strict Pull Up
3 Deadlift
 
Part D)
 
4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 9 Calorie Bike:
9 Calorie On Any Machine / 12 Down Up / 9 Burpee / 40 Double Under / 80 Single Under

Substitution For 6 Strict Pull Up:
12 DB Bent Over Row / 12 DB Upright Row

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 10 Minutes:

1-3 Snatch

*70-80% Of 1rm Snatch*
 
Part B)
 
5 Sets:

8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
8 Death March

*65-70% Of 1rm Strict Press*
 
Part C)
 
4 Sets:

8 DB Hammer Curl
4 Pike Push Up

*Rest As Needed*

SATURDAY

September 25, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(15 Minute Time Cap)

20 Step Up
15 Feet Elevated Air Squat
10 Push Up
 
Part B)
 
2 Sets:

10 Side Lying Leg Raise (Each Side)
10 Split Lunge (Each Side)
30-45 Seconds Squat Hold

*Rest As Needed*
 
Modifications
 
Substitution For 20 Step Up:
30 Reverse Lunge

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(20 Minute Time Cap)

20 Box Step Up
15 DB Thruster
10 Push Up
 
Part B)
 
2 Sets:

10 Banded Side Lying Leg Raise (Each Side)
5 DB Front Rack Split Lunge (Each Side)
30-45 Seconds Goblet Squat Hold

*Rest As Needed*
 
Modifications
 
Substitution For 20 Box Step Up:
30 Reverse Lunge / 30 Air Squat

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

12 DB Cuban Rotation
10 DB IYT
30 Seconds Banded Plank Hip Tap

*Rest As Needed*
 
Part B)
 
5 Rounds For Time:
(20 Minute Time Cap)

20 Box Step Up
15 Wallball
10 Push Up
 
Part C)
 
2 Sets:

10 Banded Side Lying Leg Raise (Each Side)
5 DB Front Rack Split Lunge (Each Side)
30-45 Seconds Goblet Squat Hold

*Rest As Needed*
 
Modifications
 
Substitution For 20 Box Step Up:
30 Reverse Lunge / 30 Air Squat

Substitution For 15 Wallball:
15 DB Thruster

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

1 Bear Complex
2 Thruster
3 Front Squat
45-60 Seconds Hanging Knee Raise Hold

*Rest As Needed*
 
Part B)
 
5 Sets:

12 DB Cuban Rotation
10 DB IYT
30 Seconds Banded Plank Hip Tap

*Rest As Needed*
 
Part C)
 
5 Rounds For Time:
(20 Minute Time Cap)

20 Box Step Up
15 Wallball
10 Push Up
 
Part D)
 
2 Sets:

10 Banded Side Lying Leg Raise (Each Side)
5 DB Front Rack Split Lunge (Each Side)
30-45 Seconds Goblet Squat Hold

*Rest As Needed*
 
Modifications
 
Substitution For 45-60 Seconds Hanging Knee Raise Hold:
60-75 Seconds Tuck Hollow Hold

Substitution For 20 Box Step Up:
30 Reverse Lunge / 30 Air Squat

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

8 Deficit Deadlift
8 Bodyweight Single Leg Romanian Deadlift

*Rest As Needed*
 
Part B)
 
Every 2 Minutes For 10 Minutes:

3 Push Press + 2 Push Jerk

*70-80% Of 1rm Push Press
 
Part C)
 
5 Sets:

45-60 Seconds Handstand Hold
20-30 Seconds Rest

*Rest As Needed*

MOVEMENT DEMOS


SUNDAY

September 26, 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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