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Jan 17, 2021

Week 03 | Jan 2021

MONDAY

Jan 18, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Every 3 Minutes For 9 Minutes (3 Sets):
8 Glute Bridges 
8 Dead Bugs 
8 Shoulder Tap Push Ups  
 
*Rest Remainder Of The Set*
 
2 Sets:
 
As Many Rounds As Possible In 4 Minutes:
4 Jumping Air Squats  
6 Broad Jumps 
8 Pike Push Ups 
 
*Rest 1 Minute Between Sets*

Video Demos

VIDEO DEMOS

Glute Bridge:
https://youtu.be/SNsrJcSxMTM
 
Dead Bug:
https://youtu.be/HC-becwtGkg
 
Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Pike Push Up:
https://youtu.be/peEYewmt8IA

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
8 Banded Glute Bridges 
8 Banded Dead Bugs 
8 DB Plank Slides 
 
*Rest Remainder Of The Set*
 
3 Sets:
As Many Rounds As Possible In 4 Minutes:
 
4 Box Jump Overs 
6 Alternating DB Power Snatch
8 DB Shoulder To Overhead
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 4 Box Jump Overs:
6 Spider Climbers / 6 Floor Touch To Jumps / 6 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
 
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
 
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

WORKOUT

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets): 
 
Station 1: 5 Back Squats 
Staton 2: 5 Plyo Push Ups 
Station 3: 10 Atomic Sit Ups 
 
55-65% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs 
6 Double DB Snatch
8 DB Shoulder To Overhead
 
*Rest 1 Minute Between Sets*
 
Every 3 Minutes For 12 Minutes (4 Sets):
8 Banded Glute Bridges 
8 Banded Dead Bugs 
8 DB Plank Slides 
 
*Rest Remainder Of The Set*

Modifications

Substitution For 5 Back Squats:
10 Goblet Squats / 10 DB Front Squats / 20 Jumping Air Squats
 
Substitution For 4 Box Jump Overs:
6 Spider Climbers / 6 Floor Touch To Jumps / 6 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Plyo Push Up:
https://youtu.be/BrMPVut0aRM
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
 
Double DB Snatch:
https://youtu.be/yktuyFDEblI
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
 
Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
2 High Hang Power Snatch + 2 Snatch Balance
 
Every 2 Minutes For 6 Minutes (3 Sets):
2 Hang Power Snatch + 2 Overhead Squat
 
55-65% Of 1rm Squat Snatch
 
Rotate Stations Every Minute For 12 Minutes (4 Sets): 
Station 1: 5 Back Squats 
Staton 2: 5 Plyo Push Ups 
Station 3: 10 Atomic Sit Ups 
55-65% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs 
6 Power Snatch
8 Shoulder To Overhead
 
*Rest 1 Minute Between Sets*
 
Every 3 Minutes For 12 Minutes (4 Sets):
8 Banded Glute Bridges 
8 Banded Dead Bugs 
8 DB Plank Slides 
 
*Rest Remainder Of The Set*

Modifications

Substitution For 4 Box Jump Overs:
6 Spider Climbers / 6 Floor Touch To Jumps / 6 Down Ups

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Snatch:
https://youtu.be/F-vDEPFlqvU
 
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Plyo Push Up:
https://youtu.be/BrMPVut0aRM
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
 
Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA
 
Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

TUESDAY

Jan 19, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (10 Minute Time Cap):
5 Vertical Jumps 
10 Tricep Extensions  
20 Mountain Climber Twists
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Russian Twists 
Station 2: 10 Plank To Knee Taps

Video Demos

VIDEO DEMOS

Vertical Jump:
https://youtu.be/-tR5opSwYBk
 
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Russian Twist:
https://youtu.be/MNYz1CiJA2g
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro

WORKOUT

Workout

5 Rounds For Time (15 Minute Time Cap):
5 DB Clusters 
10 Renegade Rows
15 Calorie Row
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Weighted Russian Twists 
Station 2: 10 DB Bent Over Seesaw Rows

Modifications

Substitution For 15 Calorie Row:
15 Calorie On Any Machine / 300m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks / 15 Burpees / 30 Down Ups

VIDEO DEMOS

VIDEO DEMOS

DB Cluster:
https://youtu.be/1OJ_k-sxDeg
 
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
DB Bent Over Seesaw Row:
https://youtu.be/LmHV53SMaoE

WORKOUT

Workout

5 Sets:
15-20 Second Supinated Chin Up Hold
5 Banded Wide Grip Strict Pull Ups  
 
*Rest As Needed*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Weighted Russian Twists 
 
Station 2: 10 DB Floor Press
 
 
5 Rounds For Time (20 Minute Time Cap):
200m Run
5 DB Clusters 
15 Calorie Row

Modifications

Substitution For 15-20 Second Supinated Chin Up Hold:
20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold
 
Substitution For 5 Banded Wide Grip Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 15 Calorie Row:
15 Calorie On Any Machine / 300m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks / 15 Burpees / 30 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Supinated Chin Up Hold:
https://youtu.be/hNVCPWsA7_Y
 
Banded Wide Grip Strict Pull Up:
https://youtu.be/_1hZ-rsamNU
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo
 
DB Cluster:
https://youtu.be/1OJ_k-sxDeg

WORKOUT

Workout

Every 90 Seconds For 3 Sets: 
5 Second Jerk Dip Hold + 3 Push Jerk
 
60-65% Of 1rm Push Jerk
 
Every 90 Seconds For 3 Sets:
5 Second Jerk Dip Hold + 3 Split Jerk
60-65% Of 1rm Split Jerk
 
5 Sets:
15-20 Second Supinated Chin Up Hold
5 Banded Wide Grip Strict Pull Ups  
 
*Rest As Needed*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Weighted Russian Twists 
Station 2: 10 DB Bent Over Seesaw Rows
 
5 Rounds For Time (20 Minute Time Cap):
200m Run
5 Clusters   
20 Calorie Row

Modifications

Substitution For 15-20 Second Supinated Chin Up Hold:
20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold
 
Substitution For 5 Banded Wide Grip Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks / 20 Burpees / 40 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Jerk Dip hold:
https://youtu.be/BNgRC91IWp8
 
Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
Supinated Chin Up Hold:
https://youtu.be/hNVCPWsA7_Y
 
Banded Wide Grip Strict Pull Up:
https://youtu.be/_1hZ-rsamNU
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
DB Bent Over Seesaw Row:
https://youtu.be/LmHV53SMaoE
 
Cluster:
https://youtu.be/Qswm1e-HMaM

WEDNESDAY

Jan 20, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Clock:
10 Deadlift Jumps 
10 Atomic Sit Ups 
10 Burpees 
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
10 Psoas March
10 Seconds Pike Hold  
 
*Rest As Needed*

Video Demos

VIDEO DEMOS

Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Psoas March:
https://youtu.be/de17F2IWB9E
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM

WORKOUT

Workout

3 Sets:
10 Heavy Russian KB Swings 
 20 Banded Side Steps
10 Banded Lat Pulldowns 
 
*Rest As Needed*
 
Against A 15 Minute Clock:
10 DB Hang Power Cleans 
10 Atomic Sit Ups 
10 Burpees Over DB 
 
*Rest 1 Minute Between Rounds*

Modifications

VIDEO DEMOS

VIDEO DEMOS

Russian KB Swings:
https://youtu.be/KAMbttiX7Vw
 
Banded Side Steps:
https://youtu.be/VPPBMNRWayk
 
Banded Lat PullDown:
https://youtu.be/OQKWD2dJ2Oc
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Burpees Over DB:
https://youtu.be/l2NePOvFXas

WORKOUT

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
5 Barbell Hip Thrusts 
10 DB Bent Over Seesaw Rows  
 
*Rest The Remainder Of The Time*
 
Against A 15 Minute Clock:
10 DB Hang Power Cleans 
10 Crossbody V Ups
10 Burpees Over DB
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
10 Heavy Russian KB Swings 
20 Banded Side Steps
10 Banded Lat Pulldowns 
 
*Rest As Needed*

Modifications

Substitution For 5 Barbell Hip Thrust:
10 DB Hip Thrusts / 15 Banded Glute Bridges / 15 Glute Bridges

VIDEO DEMOS

VIDEO DEMOS

Barbell Hip Thrust:
https://youtu.be/kxczTx009Bw
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
 
Burpees Over DB:
https://youtu.be/l2NePOvFXas
 
Russian KB Swings:
https://youtu.be/KAMbttiX7Vw
 
Banded Side Steps:
https://youtu.be/VPPBMNRWayk
 
Banded Lat PullDown:
https://youtu.be/OQKWD2dJ2Oc

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
3 High Hang Power Clean 
55-65% Of 1rm Power Clean
 
Every 2 Minutes For 6 Minutes (3 Sets):
1 Power Clean + 1 Hang Power Clean 
60-65% Of 1rm Front Squat
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats 
10 DB Bent Over Seesaw Rows  
60-65% Of 1rm Squat Clean
 
*Rest The Remainder Of The Time*
 
Against A 15 Minute Clock:
10 Hang Power Cleans 
10 Atomic Sit Ups 
10 Burpees Over Bar 
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
10 Heavy Russian KB Swings 
 20 Banded Side Steps 
10 Banded Lat Pulldowns 
 
*Rest As Needed*

Modifications

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Clean:
https://youtu.be/-sgpeT937ZM
 
Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
DB Bent Over Seesaw Rows:
https://youtu.be/LmHV53SMaoE
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Burpees Over Bar:
https://youtu.be/l2NePOvFXas
 
Russian KB Swings:
https://youtu.be/KAMbttiX7Vw
 
Banded Side Steps:
https://youtu.be/VPPBMNRWayk
 
Banded Lat PullDown:
https://youtu.be/OQKWD2dJ2Oc

THURSDAY

Jan 21, 2021

REST DAY

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


FRIDAY

Jan 22, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
1 Minute Decline High Plank Hold 
*Into*
30 Seconds Max Plank Jumps  
 
*Rest 1 Minute Between Sets*
 
3 Sets:
1 Minute Superman Hold
*Into*
30 Seconds Max Bicycle Kicks 
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
 
Station 1: 20 Quick Taps 
Station 2: 10-12 Crossbody V Ups

Video Demos

VIDEO DEMOS

Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE

WORKOUT

Workout

3 Sets:
1 Minute Decline High Plank Hold 
*Into*
30 Seconds Max Plank Jumps  
 
*Rest 1 Minute Between Sets*
 
3 Sets:
1 Minute Superman Hold
*Into*
30 Seconds Max Bicycle Kicks 
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20 Double Unders / 40 Single Unders 
Station 2: 10-12 DB Double Hang Snatches

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
20-30 Butterfly Sit Ups / 50 Quick Taps / 30-50 Jumping Jacks / 40-60 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Alternating DB Hang Snatch:
https://youtu.be/cezqsE5PsLo

WORKOUT

Workout

Every Minute For 6 Minutes:
8 DB Thrusters 
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes: 
 
10 Heel Crunches + 20 Second High Plank Hold
 
3 Sets:
1 Minute Decline High Plank Hold 
*Into*
30 Seconds Max Plank Jumps  
 
*Rest 1 Minute Between Sets*
 
3 Sets:
1 Minute Superman Hold
*Into*
30 Seconds Max Bicycle Kicks 
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20 Double Unders / 40 Single Unders 
Station 2: 10-12 Alternating DB Hang Snatches

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
20-30 Butterfly Sit Ups / 50 Quick Taps / 30-50 Jumping Jacks / 40-60 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Alternating DB Hang Snatch:
https://youtu.be/cezqsE5PsLo

WORKOUT

Workout

Every 90 Seconds For 3 Sets: 
3 Pause At The Knee Deadlifts 
55% Of 1rm Deadlift
 
Every 90 Seconds For 3 Sets:
3 Deadlifts 
60% Of 1rm Deadlift
 
Every Minute For 6 Minutes:
3 Thrusters 
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes: 
10 Heel Crunches + 20 Second High Plank Hold
 
3 Sets:
45-60 Seconds Decline High Plank Hold 
*Into*
30 Seconds Max Plank Jumps  
 
*Rest 1 Minute Between Sets*
 
3 Sets:
45-60 Seconds Superman Hold
*Into*
30 Seconds Max Bicycle Kicks 
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20 Double Unders / 40 Single Unders 
Station 2: 10-12 Alternating DB Hang Snatches

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
20-30 Butterfly Sit Ups / 50 Quick Taps / 30-50 Jumping Jacks / 40-60 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Alternating DB Hang Snatch:
https://youtu.be/cezqsE5PsLo

SATURDAY

Jan 23, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

10 Rounds For Time (18 Minute Time Cap):
12 Deadlift Jumps 
9 Bodyweight Upright Rows 
6 Pike Push Ups

Video Demos

VIDEO DEMOS

Deadlift Jumps:
https://youtu.be/VAOh9hgLDjY
 
Bodyweight Upright Rows:
https://youtu.be/fExyJbtSPgQ
 
Pike Push Ups:
https://youtu.be/peEYewmt8IA

WORKOUT

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
6 1-1-2 DB Bench Press 
30 Second Weighted Wall Sit Hold
 
*Rest The Remainder Of The Time*
 
10 Rounds For Time (20 Minute Time Cap):
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks

Modifications

VIDEO DEMOS

VIDEO DEMOS

1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10-12 Jumping Lunges 
Station 2: 10-12 Banded Good Mornings
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 1-1-2 DB Bench Press 
30 Second Weighted Wall Sit Hold
 
*Rest The Remainder Of The Time*
 
*Rest 3 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 Wide Grip Banded Strict Pull Ups 
30 Second Flutter Kicks
 
10 Rounds For Time (20 Minute Time Cap):
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks

Modifications

Substitution For 10-12 Jumping Lunges:
10-12 Reverse Lunges / 10-12 Split Lunges
 
Substitution For 6 Wide Grip Banded Pull Ups:
6 DB Lateral Raises / 6 Banded Lat Pulldowns

VIDEO DEMOS

VIDEO DEMOS

Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
 
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
 
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Wide Grip Banded Strict Pull Up:
https://youtu.be/_1hZ-rsamNU
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10-12 Jumping Lunges 
Station 2: 10-12 Barbell Good Mornings
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 1-1-2 DB Bench Press 
30 Second Weighted Wall Sit
 
*Rest The Remainder Of The Time*
 
*Rest 3 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 Wide Grip Banded Strict Pull Ups 
30 Second Flutter Kicks
 
10 Rounds For Time (25 Minute Time Cap):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Modifications

Substitution For 10-12 Jumping Lunges:
10-12 Reverse Lunges / 10-12 Split Lunges
 
Substitution For 6 Wide Grip Banded Pull Ups:
6 DB Lateral Raises / 6 Banded Lat Pulldowns

VIDEO DEMOS

VIDEO DEMOS

Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
 
Barbell Good Morning:
https://youtu.be/ebgo50EKxXU
 
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Wide Grip Banded Strict Pull Up:
https://youtu.be/_1hZ-rsamNU
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Deadlift:
https://youtu.be/lXUUM1itAkU
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
Push Jerk:
https://youtu.be/CCvfqA0Ieko

SUNDAY

Jan 24, 2021

REST DAY

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


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