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
VIDEO DEMOS
Deadlift Jump:
Atomic Sit Up:
Burpee:
Psoas March:
Pike Hold:
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
Decline Plank Hold:
Plank Jump:
Superman Hold:
Bicycle Kick:
Quick Tap:
Crossbody V Up:
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