Week 04 | Jan 2021

MONDAY

Jan 25, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-8 Glute Bridges
Station 2: 6-8 Tuck Ups
 
3 Sets:
As Many Rounds As Possible In 3 Minutes:
3 Floor Touch To Jumps
6 Pike Push Ups
9 Deadlift Jumps
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Modifications

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-8 Single Leg Banded Hamstring Curls (Each Side)
Station 2: 6-8 Toes To Dumbbell
 
5 Sets:
As Many Rounds As Possible In 3 Minutes:
 
3 DB Hang Squat Cleans
6 DB Push Jerks
9 DB Deadlifts
 
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**

Modifications

VIDEO DEMOS

VIDEO DEMOS

Banded Hamstring Curl:
 
Toes To Dumbbell:
 
DB Hang Squat Clean:
 
DB Push Jerk:
 
DB Deadlift:

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
55-65% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
6 Pike Push Ups + 1 Wall Walk
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
3 DB Hang Squat Cleans
6 DB Push Jerks
9 DB Deadlifts
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-8 Single Leg Banded Hamstring Curls (Each Side)
Station 2: 6-8 Toes To Dumbbell

Modifications

Substitution For 
8 Back Squats:
12 DB Front Squats / 12 DB Goblet Squats / 20 Jumping Air Squats
 
1 Wall Walk:
10 Second Handstand Hold / 10 Second Feet Elevated Pike Hold

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
 
Pike Push Up:
 
Wall Walk:
 
DB Hang Squat Clean:
 
DB Push Jerk:
 
DB Deadlift:
 
Banded Hamstring Curl:
 
Toes To Dumbbell:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
55-65% Of 1rm Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
55-65% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
6 Pike Push Ups + 10 Second Handstand Hold
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
3 Hang Squat Snatch
6 Push Jerks
9 Deadlifts
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-8 Single Leg Banded Hamstring Curls (Each Side)
Station 2: 6-8 Toes To Dumbbell

Modifications

Substitution For
10 Second Handstand Hold:
1 Wall Walk / 10 Second Feet Elevated Pike Hold

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Snatch:
 
Low Hang Power Snatch:
 
Power Snatch:
 
Back Squat:
 
Pike Push Up:
 
Handstand Hold:
 
Hang Squat Snatch:
 
Push Jerk:
 
Deadlift:
 
Banded Hamstring Curl:
 
Toes To Dumbbell:

TUESDAY

Jan 26, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Clock:
50 High Knees
15 Vertical Jumps
10 Burpees
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Clamshells (Each Side)
10 Flutter Kicks

Modifications

Substitution For:
15 Vertical Jumps:
15 Pop Squats / 15 Jumping Air Squats
 
10 Burpees:
10 Down Ups

Video Demos

WORKOUT

Workout

Against A 20 Minute Clock:
10 Calorie Bike
15 Box Jump Overs
20 Alternating DB Snatch
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Side Steps
20 Side To Side Crunch

Modifications

Substitution For 
10 Calorie Bike:
10 Calorie On Any Machine / 50 Plank Jacks + 50 Jumping Jacks / 50 Mountain Climbers + 50 Bicycle Kicks / 200m Run / 50 Double Unders / 100 Single Unders
 
15 Box Jump Overs:
30 Pop Squats / 30 Floor Touch To Jumps / 30 Jumping Air Squats / 30 Air Squats

VIDEO DEMOS

VIDEO DEMOS

Banded Side Step:
 
Side To Side Crunch:
 
Box Jump Over:
 
Alternating DB Snatch:

WORKOUT

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 5 Single Arm Tate Press (Each Side)
Station 3: 10 Cuban Rotations
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Side Steps
10 Hanging Knee Raises
 
Against A 20 Minute Clock:
10 Calorie Bike
15 Box Jump Overs
20 Alternating DB Snatch
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For
1-3 Strict Pull Up:
3-5 Banded Strict Pull Ups / 5-3 DB Bent Over Rows / 5-8 Ring Rows / 5-8 Inverted Supine Rows / 5-8 DB Upright Rows
 
10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Strict Toes To Bar / 10 Tuck Ups / 10 Crossbody V Ups / 10 V Ups
 
10 Calorie Bike:
10 Calorie On Any Machine / 50 Plank Jacks + 50 Jumping Jacks / 50 Mountain Climbers + 50 Bicycle Kicks / 200m Run / 50 Double Unders / 100 Single Unders
 
15 Box Jump Overs:
30 Pop Squats / 30 Floor Touch To Jumps / 30 Jumping Air Squats / 30 Air Squats

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up:
 
Single Arm Tate Press:
 
Cuban Rotation:
 
Banded Side Step:
 
Hanging Knee Raise:
 
Box Jump Over:
 
Alternating DB Snatch:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Push Jerk + 3 Split Jerk
60-65% Of 1rm Push Jerk
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 5 Single Arm Tate Press (Each Side)
 
Station 3: 10 Cuban Rotations
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Side Steps
10 Hanging Knee Raises
 
Against A 20 Minute Clock:
10 Calorie Bike
15 Box Jump Overs
20 Alternating DB Snatch
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For
1-3 Strict Pull Up:
3-5 Banded Strict Pull Ups / 5-3 DB Bent Over Rows / 5-8 Ring Rows / 5-8 Inverted Supine Rows / 5-8 DB Upright Rows
 
10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Strict Toes To Bar / 10 Tuck Ups / 10 Crossbody V Ups / 10 V Ups
 
10 Calorie Bike:
10 Calorie On Any Machine / 50 Plank Jacks + 50 Jumping Jacks / 50 Mountain Climbers + 50 Bicycle Kicks / 200m Run / 50 Double Unders / 100 Single Unders
 
15 Box Jump Overs:
30 Pop Squats / 30 Floor Touch To Jumps / 30 Jumping Air Squats / 30 Air Squats

VIDEO DEMOS

VIDEO DEMOS

Push Jerk:
 
Split Jerk:
 
Strict Pull Up:
 
Single Arm Tate Press:
 
Cuban Rotation:
 
Banded Side Step:
 
Hanging Knee Raise:
 
Box Jump Over:
 
Alternating DB Snatch:

WEDNESDAY

Jan 27, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (10 Minute Time Cap):
100 Meter Run
16 Push Ups
 
Every 2 Minutes For 4 Minutes (2 Sets):
8 Shoulder Taps
20 Second Superman Hold
 
*Into*
 
Every 2 Minutes For 4 Minutes (2 Sets):
8 Crossbody V Ups
20 Second Hollow Hold

Modifications

Substitution For
100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climbers / 20 Butterfly Sit Ups / 30 Double Unders / 60 Single Unders

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
8 Pike Push Ups
20 Second Superman Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
8 Crossbody V Ups
20 Second Bar Hang
 
5 Rounds For Time (10 Minute Time Cap):
100 Meter Run
14 DB Front Rack Lunges

Modifications

Substitution For 
100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climbers / 20 Butterfly Sit Ups / 30 Double Unders / 60 Single Unders
 
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Hollow Rocks / 10 Tuck Ups

VIDEO DEMOS

VIDEO DEMOS

Pike Push Up:
 
Superman Hold:
 
Crossbody V Up:
 
Hollow Hold:
 
DB Front Rack Lunge:

WORKOUT

Workout

Every Minute For 6 Minutes:
6 DB Front Squats
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6 DB Push Press
 
5 Rounds For Time (10 Minute Time Cap):
100 Meter Run
14 DB Front Rack Lunges
 
Every 2 Minutes For 8 Minutes (4 Sets):
8 Pike Push Ups
20 Second Superman Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
8 Crossbody V Ups
20 Second Bar Hang

Modifications

Substitution For
100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climbers / 20 Butterfly Sit Ups / 30 Double Unders / 60 Single Unders
 
20 Second Bar Hang:
20 Second Hollow Hold / 10 Tuck Ups / 20 Second High Plank Hold / 20 Second Handstand Hold

VIDEO DEMOS

VIDEO DEMOS

DB Front Squat:
 
DB Push Press:
 
DB Front Rack Lunge:
 
Pike Push Up:
 
Superman Hold:
 
Crossbody V Up:
 
Bar Hang:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
60-65% Of 1rm Power Clean
 
Every Minute For 6 Minutes:
3 Front Squats
65-70% Of 1rm Front Squat
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6 DB Push Press
 
5 Rounds For Time (10 Minute Time Cap):
100 Meter Run
16 DB Front Rack Lunges
 
Every 2 Minutes For 8 Minutes (4 Sets):
8 Pike Push Ups
20 Second Superman Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
8 Crossbody V Ups
20 Second Bar Hang

Modifications

Substitution For
100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climbers / 30 Double Unders / 60 Single Unders / 15 Butterfly Sit Ups
 
20 Second Bar Hang:
20 Second Flutter Kicks / 20 Second Hollow Hold / 20 Second Handstand Hold

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Clean:
 
Low Hang Power Clean:
 
Power Clean:
 
Front Squat:
 
DB Push Press:
 
DB Front Rack Lunge:
 
Pike Push Up:
 
Superman Hold:
 
Crossbody V Up:
 
Bar Hang:

THURSDAY

Jan 28, 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 29, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
30 Second Pike Hold
Max Glute Bridge Hold
 
* Rest 30 Seconds Between Sets*
 
*Rest 2 Minutes*
 
3 Minute Max Effort:
High Plank Hold
 
As Many Rounds As Possible In 8 Minutes:
50 Butt Kickers
10 Deadlift Jumps
10 Down Up High Knees

Modifications

Video Demos

VIDEO DEMOS

Pike Hold:
 
Glute Bridge Hold:
 
High Plank Hold:
 
Butt Kicker:
 
Deadlift Jump:
 
Down Up High Knee:

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
30 Second Pike Hold
Max Banded Glute Bridge Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
5 Minute Max Effort:
KB Front Rack Hold
 
As Many Rounds As Possible In 10 Minutes:
12 Calorie Row
10 Single Arm DB Deadlift (Each Side)
8 Down Ups

Modifications

Substitution For 
5 Minute Max Effort KB Front Rack Hold:
DB Front Rack Hold / KB Goblet Front Rack Hold
 
12 Calorie Row:
12 Calorie On Any Machine / 300m Run / 50 Jumping Jacks + 50 Mountain Climbers / 30 Butterfly Sit Ups / 60 Seconds High Plank Hold / 50 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Pike Hold:
 
Banded Glute Bridge Hold:
 
KB Front Rack Hold:
 
Single Arm DB Deadlift:
 
Down Up:

WORKOUT

Workout

5 Sets:
3 DB Front Squats
3 DB Push Press
3 DB Thrusters
 
*Rest As Needed*
 
3 Sets:
Against A 2 Minute Clock:
30 Second Pike Hold
Max Banded Glute Bridge Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
5 Minute Max Effort:
KB Front Rack Hold
 
As Many Rounds As Possible In 10 Minutes:
12 Calorie Row
10 Single Arm DB Deadlift (Each Side)
8 Down Ups

Modifications

Substitution For
5 Minute Max Effort KB Front Rack Hold:
DB Front Rack Hold / KB Goblet Front Rack Hold
 
12 Calorie Row:
12 Calorie On Any Machine / 300m Run / 50 Jumping Jacks + 50 Mountain Climbers / 30 Butterfly Sit Ups / 60 Seconds High Plank Hold / 50 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

DB Front Squat:
 
DB Push Press:
 
DB Thruster:
 
Pike Hold:
 
Banded Glute Bridge Hold:
 
KB Front Rack Hold:
 
Single Arm DB Deadlift:
 
Down Up:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
55% Of 1rm Deadlift
 
5 Sets:
3 Front Squats
3 Push Press
3 Thrusters
 
*Rest As Needed*
 
3 Sets:
Against A 2 Minute Clock:
30 Second Pike Hold
Max Banded Glute Bridge Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
5 Minute Max Effort:
KB Front Rack Hold
 
As Many Rounds As Possible In 10 Minutes:
12 Calorie Row
10 Single Arm DB Deadlift (Each Side)
8 Down Ups

Modifications

Substitution For
5 Minute Max Effort KB Front Rack Hold:
DB Front Rack Hold / KB Goblet Front Rack Hold
 
12 Calorie Row:
12 Calorie On Any Machine / 300m Run / 50 Jumping Jacks + 50 Mountain Climbers / 30 Butterfly Sit Ups / 60 Seconds High Plank Hold / 50 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Sumo Deadlift:
 
Front Squat:
 
Push Press:
 
Thruster:
 
Pike Hold:
 
Banded Glute Bridge Hold:
 
KB Front Rack Hold:
 
Single Arm DB Deadlift:
 
Down Up:

SATURDAY

Jan 30, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

As Many Rounds As Possible In 20 Minutes:
 
10 Bodyweight Bent Over Lateral Raises
10 Push Ups
15 Air Squats

Modifications

Substitution For
10 Bodyweight Bent Over Lateral Raises:
5 Strict Pull Ups

Video Demos

VIDEO DEMOS

Bodyweight Bent Over Lateral Raise:
 
Push Up:
 
Air Squat:

WORKOUT

Workout

Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 6 Banded Reverse Hypers
Station 2: 6 DB Bench Press
Station 3: 30 Second Hollow Hold
 
*Rest 1 Minute*
 
Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 12 Banded Clamshells (Each Side)
Station 2: 12 DB Strict Press
Station 3: 20-30 Second Superman Hold
 
As Many Rounds As Possible In 20 Minutes:
5 DB Bent Over Rows
10 Push Ups
15 Air Squats

Modifications

Substitution For
5 DB Bent Over Rows:
5 Strict Pull Ups

VIDEO DEMOS

VIDEO DEMOS

Banded Reverse Hyper:
 
DB Bench Press:
 
Hollow Hold:
 
Banded Clamshell:
 
DB Strict Press:
 
Superman Hold:
 
DB Bent Over Row:
 
Push Up:
 
Air Squat:

WORKOUT

Workout

3 Sets:
5 Heel Tap Step Downs (Each Side)
10 DB Plank Slides
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6 Banded Reverse Hypers
Station 2: 6 DB Bench Press
Station 3: 30 Second Hollow Hold
 
*Rest 2 Minutes*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Banded Clamshells (Each Side)
Station 2: 12 DB Strict Press
Station 3: 20-30 Second Superman Hold
 
As Many Rounds As Possible In 20 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Modifications

Substitution For
5 Strict Pull Ups:
5 DB Upright Rows / 5 DB Bent Over Rows / 8 DB Bent Over Seesaw Row

VIDEO DEMOS

VIDEO DEMOS

Heel Tap Step Downs:
 
DB Plank Slide:
 
Banded Reverse Hyper:
 
DB Bench Press:
 
Hollow Hold:
 
Banded Clamshell:
 
DB Strict Press:
 
Superman Hold:
 
Strict Pull Up:
 
Push Up:
 
Air Squat:

WORKOUT

Workout

4 Sets:
5 Heel Tap Step Downs (Each Side)
10 DB Plank Slides
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6 Banded Reverse Hypers
Station 2: 6 DB Bench Press
Station 3: 30 Second Hollow Hold
 
*Rest 2 Minutes*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Banded Clamshells (Each Side)
Station 2: 12 DB Strict Press
Station 3: 20-30 Second Superman Hold
 
As Many Rounds As Possible In 20 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Modifications

Substitution For
5 Strict Pull Ups:
5 DB Upright Rows / 5 DB Bent Over Rows / 8 DB Bent Over Seesaw Row

VIDEO DEMOS

VIDEO DEMOS

Heel Tap Step Downs:
 
DB Plank Slide:
 
Banded Reverse Hyper:
 
DB Bench Press:
 
Hollow Hold:
 
Banded Clamshell:
 
DB Strict Press:
 
Superman Hold:
 
Strict Pull Up:
 
Push Up:
 
Air Squat:

SUNDAY

Jan 30, 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