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:
 
Dead Bug:
 
Shoulder Tap Push Up:
 
Jumping Air Squat:
 
Broad Jump:
 
Pike Push Up:

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:
 
Banded Deadbug:
 
DB Plank Slide:
 
Box Jump Over:
 
Alternating DB Snatch:
 
DB Shoulder To Overhead:

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:
 
Plyo Push Up:
 
Atomic Sit Up:
 
Box Jump Over:
 
Double DB Snatch:
 
DB Shoulder To Overhead:
 
Banded Glute Bridge:
 
Banded Deadbug:
 
DB Plank Slide:

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:
 
Snatch Balance:
 
Hang Power Snatch:
 
Overhead Squat:
 
Back Squat:
 
Plyo Push Up:
 
Atomic Sit Up:
 
Box Jump Over:
 
Power Snatch:
 
Shoulder To Overhead:
 
Banded Glute Bridge:
 
Banded Deadbug:
 
DB Plank Slide:

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:
 
Tricep Extension:
 
Mountain Climber Twist:
 
Russian Twist:
 
Plank To Knee Tap:

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:
 
DB Renegade Row:
 
Weighted Russian Twist:
 
DB Bent Over Seesaw Row:

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:
 
Banded Wide Grip Strict Pull Up:
 
Weighted Russian Twist:
 
DB Floor Press:
 
DB Cluster:

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:
 
Push Jerk:
 
Split Jerk:
 
Supinated Chin Up Hold:
 
Banded Wide Grip Strict Pull Up:
 
Weighted Russian Twist:
 
DB Bent Over Seesaw Row:
 
Cluster:

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

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:
 
Banded Side Steps:
 
Banded Lat PullDown:
 
DB Hang Power Clean:
 
Atomic Sit Up:
 
Burpees Over DB:

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:
 
DB Floor Press:
 
DB Hang Power Clean:
 
Crossbody V Up:
 
Burpees Over DB:
 
Russian KB Swings:
 
Banded Side Steps:
 
Banded Lat PullDown:

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:
 
Power Clean:
 
Hang Power Clean:
 
Front Squat:
 
DB Bent Over Seesaw Rows:
 
Atomic Sit Up:
 
Burpees Over Bar:
 
Russian KB Swings:
 
Banded Side Steps:
 
Banded Lat PullDown:

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

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:
 
Plank Jump:
 
Superman Hold:
 
Bicycle Kick:
 
Double Unders:
 
Single Unders:
 
Alternating DB Hang Snatch:

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:
 
Heel Crunch:
 
High Plank Hold:
 
Decline Plank Hold:
 
Plank Jump:
 
Superman Hold:
 
Bicycle Kick:
 
Double Unders:
 
Single Unders:
 
Alternating DB Hang Snatch:

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:
 
Thruster:
 
Heel Crunch:
 
High Plank Hold:
 
Decline Plank Hold:
 
Plank Jump:
 
Superman Hold:
 
Bicycle Kick:
 
Double Unders:
 
Single Unders:
 
Alternating DB Hang Snatch:

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:
 
Bodyweight Upright Rows:
 
Pike Push Ups:

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:
 
Weighted Wall Sit Hold:
 
DB Deadlift:
 
DB Hang Power Clean:
 
DB Push Jerk:

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:
 
Banded Good Morning:
 
1-1-2 DB Bench Press:
 
Weighted Wall Sit Hold:
 
Wide Grip Banded Strict Pull Up:
 
Flutter Kick:
 
DB Deadlift:
 
DB Hang Power Clean:
 
DB Push Jerk:

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:
 
Barbell Good Morning:
 
1-1-2 DB Bench Press:
 
Weighted Wall Sit Hold:
 
Wide Grip Banded Strict Pull Up:
 
Flutter Kick:
 
Deadlift:
 
Hang Power Clean:
 
Push Jerk:

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