Week 06 | Feb 2021

MONDAY

Feb 08, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 14-16 Bodyweight Lunges
Station 2: 30-40 Flutter Kicks
 
Every 2 Minutes For 8 Minutes (4 Sets):
100m Run
10 Down Ups
Max Quick Taps
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climber Twists / 15 Butterfly Sit Ups
 
Substitution For 
Max Reps Of Quick Taps:
Max Reps Of: Double Unders / Single Unders / Plank Jacks / Russian Twists / Burpees / Down Ups / Jumping Jacks

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Goblet Lunges
Station 2: 30-40 Flutter Kicks
 
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
5 DB Devils Press
Max Double Unders / Single Unders
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climber Twists / 15 Butterfly Sit Ups
 
Substitution For Max Reps Of Double Unders / Single Unders:
Max Reps Of: Plank Jacks / Russian Twists / Burpees / Down Ups / Jumping Jacks

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Inchworms
 
*Rest The Remainder Of The Time*
 
70% Of 1rm Back Squat
Warm-up
Every 2 Minutes For 10 Minutes (5 Sets):
 
100m Run
5 DB Devils Press
Max Double Unders / Single Unders
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Goblet Lunges
Station 2: 30-40 Flutter Kicks

Modifications

Substitution For 6 Back Squats:
12 DB Front Squats / 12 DB Goblet Squats
 
Substitution For 100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climber Twists / 15 Butterfly Sit Ups
 
Substitution For Max Reps Of Double Unders / Single Unders:
Max Reps Of: Plank Jacks / Russian Twists / Burpees / Down Ups / Jumping Jacks

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 Power Snatch + 1 Hang Power Snatch
60-70% Of 1rm Snatch
 
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Inchworms
 
*Rest The Remainder Of The Time*
 
70% Of 1rm Back Squat
 
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
5 DB Devils Press
Max Double Unders / Single Unders
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Goblet Lunges
Station 2: 30-40 Flutter Kicks

Modifications

Substitution For 100m Run:
150m Row / 5 Calorie Bike / 50 Mountain Climber Twists / 15 Butterfly Sit Ups
 
Substitution For Max Reps Of Double Unders / Single Unders:
Max Reps Of: Plank Jacks / Russian Twists / Burpees / Down Ups / Jumping Jacks

VIDEO DEMOS

VIDEO DEMOS


TUESDAY

Feb 09, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (10 Minute Time Cap):
 
50 High Knees
10 Tuck Ups
10 Push Ups
 
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 12 Tricep Extensions
Station 2: 20-40 Second Hollow Hold
Station 3: 6 Pike Push Ups

Modifications

Video Demos

WORKOUT

Workout

5 Rounds For Time (20 Minute Time Cap):
250 Meter Row
10 Atomic Sit Ups
10 Push Ups
10 DB Shoulder To Overhead
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Renegade Rows
Station 2: 20-40 Second Hollow Hold
Station 3: 6 Pike Push Ups

Modifications

Substitution For 250m Row:
8 Calorie Bike / 200m Run / 30 Double Unders / 60 Single Unders / 8 Burpees

VIDEO DEMOS

VIDEO DEMOS

Atomic Sit Up:
 
Push Up:
 
DB Shoulder To Overhead:
 
Renegade Row:
 
Hollow Hold:
 
Pike Push Up:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Supinated Strict Pull Ups
20 Second Bar Hang
20 Quick Taps
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Renegade Rows
Station 2: 20-40 Second Hollow Hold
Station 3: 6 Pike Push Ups
 
5 Rounds For Time (20 Minute Time Cap):
250 Meter Row
10 Atomic Sit Ups
10 Push Ups
10 DB Shoulder To Overhead

Modifications

Substitution For 1-3 Supinated 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
 
Substitution For 20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold / 20 Alternating Tuck Ups
 
Substitution For 250m Row:
8 Calorie Bike / 200m Run / 30 Double Unders / 60 Single Unders / 8 Burpees

VIDEO DEMOS

VIDEO DEMOS

Supinated Strict Pull Up:
 
Bar Hang:
 
Quick Tap:
 
Renegade Row:
 
Hollow Hold:
 
Pike Push Up:
 
Atomic Sit Up:
 
Push Up:
 
DB Shoulder To Overhead:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Second Jerk Dip Hold + 1 Split Jerk
70-75% Of 1rm Push Jerk
 
Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Supinated Strict Pull Ups
20 Second Bar Hang
20 Quick Taps
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Renegade Rows
Station 2: 20-40 Second Hollow Hold
Station 3: 6 Pike Push Ups
 
5 Rounds For Time (20 Minute Time Cap):
250 Meter Row
10 Hanging Knee Raises
10 Push Ups
10 Shoulder To Overhead

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
 
Substitution For 20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold / 20 Alternating Tuck Ups
 
Substitution For 250m Row:
8 Calorie Bike / 200m Run / 30 Double Unders / 60 Single Unders / 8 Burpees
 
Substitution For 10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Strict Toes To Bar / 10 Tuck Ups / 10 Crossbody V Ups / 10 V Ups

VIDEO DEMOS

VIDEO DEMOS


WEDNESDAY

Feb 10, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Time Clock:
 
10 Plank To Knee Taps
10 Alternating Cossack Squats
10 Burpees
 
*Rest 1 Minute Between Rounds*
 
 
3 Sets:
 
30 Seconds Max Reps Effort Of Each:
 
Side Laying Leg Raise (Right)
Side Steps Side Laying Leg Raise (Left)
Pike Hold
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Burpees:
10 Down Ups

Video Demos

VIDEO DEMOS

Plank To Knee Tap:
 
Alternating Cossack Squat:
 
Burpee:
 
Side Laying Leg Raise:
 
Pike Hold:

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps Effort Of Each:
Banded Reverse Hypers
Banded Standing Abductions
Banded Press
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
10 Alternating DB Hang Clean And Jerks
10 Overhead DB Lunges
10 Burpees Over DB
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 10 Overhead DB Lunges:
10 DB Front Rack Lunges

VIDEO DEMOS

VIDEO DEMOS

Banded Reverse Hyper:
 
Banded Standing Abduction:
 
Banded Press:
 
Alternating DB Hang Clean And Jerk:
 
Overhead DB Lunge:
 
Burpee Over DB:

WORKOUT

Workout

otate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Pall Off Press (Each Side)
Station 2: 10 DB Front Squats
Station 3: 10 Banded Glute Bridge Walkouts
 
Against A 15 Minute Time Clock:
10 Alternating DB Hang Clean And Jerks
10 Overhead DB Lunges
10 Burpees Over DB
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps Effort Of Each:
Banded Reverse Hypers
Banded Standing Abductions
Banded Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Overhead DB Lunges:
10 DB Front Rack Lunges

VIDEO DEMOS

VIDEO DEMOS

Pall Off Press:
 
DB Front Squat:
 
Banded Glute Bridge Walkout:
 
Alternating DB Hang Clean And Jerk:
 
Overhead DB Lunge:
 
Burpee Over DB:
 
Banded Reverse Hyper:
 
Banded Standing Abduction:
 
Banded Press:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Power Cleans
70-75% Of 1rm Power Clean
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Pall Off Press (Each Side)
Station 2: 5 Front Squats
Station 3: 10 Banded Glute Bridge Walkouts
70% Of 1rm Squat Clean
 
Against A 15 Minute Time Clock:
10 Alternating DB Hang Clean And Jerks
10 Overhead DB Lunges
10 Burpees Over DB
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps Effort Of Each:
Banded Reverse Hypers
Banded Standing Abductions
Banded Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

VIDEO DEMOS

VIDEO DEMOS

Power Clean:
 
Pall Off Press:
 
Front Squat:
 
Banded Glute Bridge Walkout:
 
Alternating DB Hang Clean And Jerk:
 
Overhead DB Lunge:
 
Burpee Over DB:
 
Banded Reverse Hyper:
 
Banded Standing Abduction:
 
Banded Press:

THURSDAY

Feb 11, 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

Feb 12, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Buy In:
45-60 Seconds Of Bicycle Kicks
 
3 Sets:
8 Jumping Air Squats
8 High To Low Planks
8 Shoulder Taps
 
Buy Out:
45-60 Seconds Of Bicycle Kicks
Warm-up
Every Minute For 5 Minutes:
 
20 Quick Taps + 5 Floor Touch To Jumps
 
*Into*
 
Every Minute For 5 Minutes:
15-20 Seconds Side Plank (Each Side)

Modifications

Substitution For 20 Quick Taps:
20 Mountain Climber Twists / 20 Plank Jumps / 10 Double Unders / 20 Single Unders
 
Substitution For 15-20 Second Side Plank Hold:
20-30 Second Feet Elevated Pike Hold / 1 Wall Walk / 20-30 Second Handstand Hold

Video Demos

VIDEO DEMOS

Bicycle Kick:
 
Jumping Air Squat:
 
High To Low Plank:
 
Shoulder Tap:
 
Quick Tap:
 
Floor Touch To Jump:
 
Side Plank Hold:

WORKOUT

Workout

Buy In:
100 Meter Single Arm KB Overhead Carry (L)
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Tate Press
8 DB Renegade Rows
 
Buy Out:
100 Meter Single Arm KB Overhead Carry (R)
 
Every Minute For 5 Minutes:
10 Double Unders / 20 Single Unders + 5 Floor Touch To Jumps
 
*Into*
 
Every Minute For 5 Minutes:
15-20 Second Side Plank Hold (Each Side)

Modifications

Substitution For 10 Double Unders / 20 Single Unders:
20 Mountain Climber Twists / 20 Plank Jumps / 30 Bicycle Kicks
 
Substitution For 15-20 Second Side Plank Hold:
20-30 Second Feet Elevated Pike Hold / 1 Wall Walk / 20-30 Second Handstand Hold

VIDEO DEMOS

VIDEO DEMOS

Single Arm KB Overhead Carry:
 
DB Seesaw Bent Over Row:
 
Tate Press:
 
DB Renegade Row:
 
Double Unders:
 
Single Unders:
 
Floor Touch To Jump:
 
Side Plank Hold:

WORKOUT

Workout

Every Minute For 6 Minutes:
6 DB Thrusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6-8 DB Push Ups
 
Buy In:
100 Meter Single Arm KB Overhead Carry (L)
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Tate Press
8 DB Renegade Rows
 
Buy Out:
100 Meter Single Arm KB Overhead Carry (R)
 
Every Minute For 5 Minutes:
10 Double Unders / 20 Single Unders + 5 Floor Touch To Jumps
 
*Into*
 
Every Minute For 5 Minutes:
15-20 Second Side Plank Hold (Each Side)

Modifications

Substitution For 10 Double Unders / 20 Single Unders:
20 Mountain Climber Twists / 20 Plank Jumps / 30 Bicycle Kicks
 
Substitution For 15-20 Second Side Plank Hold:
20-30 Second Feet Elevated Pike Hold / 1 Wall Walk / 20-30 Second Handstand Hold

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
 
DB Push Up:
 
Single Arm KB Overhead Carry:
 
DB Seesaw Bent Over Row:
 
Tate Press:
 
DB Renegade Row:
 
Double Unders:
 
Single Unders:
 
Floor Touch To Jump:
 
Side Plank Hold:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Deficit Deadlifts
60% Of 1rm Deadlift
 
Every Minute For 6 Minutes:
3 Thrusters
Build To A Heavy 3 Rep
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6-8 DB Push Ups
 
Buy In:
100 Meter Single Arm KB Overhead Carry (L)
 
3 Sets:
8 Supine Rows
8 Tate Press
8 DB Renegade Rows
 
Buy Out:
100 Meter Single Arm KB Overhead Carry (R)
 
Every Minute For 5 Minutes:
10 Double Unders / 20 Single Unders + 5 Floor Touch To Jumps
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Handstand Hold

Modifications

Substitution For 10 Double Unders / 20 Single Unders:
20 Mountain Climber Twists / 20 Plank Jumps / 30 Bicycle Kickc
 
Substitution For 20-30 Second Handstand Hold:
20-30 Second Feet Elevated Pike Hold / 1 Wall Walk

VIDEO DEMOS

VIDEO DEMOS

Deficit Deadlift:
 
Thruster:
 
DB Push Up:
 
Single Arm KB Overhead Carry:
 
Supine Row:
 
Tate Press:
 
DB Renegade Row:
 
Double Unders:
 
Single Unders:
 
Floor Touch To Jump:
 
Handstand Hold:

SATURDAY

Feb 13, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (5 Minute Time Cap):
30 Burpees
 
*Rest 2 Minutes*
 
3 Rounds For Time (12 Minute Time Cap):
400m Run
21 Tricep Extensions
12 Broad Jumps

Modifications

Substitution For 20 Quick Taps:
20 Mountain Climber Twists / 20 Plank Jumps / 10 Double Unders / 20 Single Unders
 
Substitution For 15-20 Second Side Plank Hold:
20-30 Second Feet Elevated Pike Hold / 1 Wall Walk / 20-30 Second Handstand Hold

Video Demos

VIDEO DEMOS

WORKOUT

Workout

For Time (8 Minute Time Cap):
60 DB Clean And Jerks
 
*Rest 3 Minutes*
 
For Time (8 Minute Time Cap):
60 DB Snatches
 
*Rest 3 Minutes*
 
3 Rounds For Time (15 Minute Time Cap):
400m Run
21 KB Swings
12 Strict Pull Ups

Modifications

Substitution For 400m Run:
10-12 Calorie On Any Machine / 15 Burpees / 100 Mountain Climbers + 50 Jumping Jacks / 50 Plank Jacks + 50 High Knees + 50 Butt Kickers
 
Substitution For 12 Strict Pull Ups:
12 Strict Banded Pull Ups / 12 DB Strict Press / 12 DB Supine Rows / 12 Alternating DB Hammer Curls

VIDEO DEMOS

VIDEO DEMOS

DB Clean And Jerk:
 
Alternating DB Snatch:
 
KB Swing:
 
Strict Pull Up:

WORKOUT

Workout

4 Sets:
40 High Knees
5 Box Switch Jumps
 
*Rest As Needed*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6 Banded Glute Bridge Walkouts
Station 2: 6 Alternating DB Bench Press
Station 3: 30 Second Superman Hold
 
For Time (8 Minute Time Cap):
60 DB Clean And Jerks
 
*Rest 3 Minutes*
 
For Time (8 Minute Time Cap):
60 DB Snatches
 
*Rest 3 Minutes*
 
3 Rounds For Time (15 Minute Time Cap):
400m Run
21 KB Swings
12 Strict Pull Ups

Modifications

Substitution For 5 Box Switch Jumps:
10 Pop Squats / 10 Jumping Air Squats
 
Substitution For 400m Run:
10-12 Calorie On Any Machine / 15 Burpees / 100 Mountain Climbers + 50 Jumping Jacks / 50 Plank Jacks + 50 High Knees + 50 Butt Kickers
 
Substitution For 12 Strict Pull Ups:
12 Strict Banded Pull Ups / 12 DB Strict Press / 12 DB Supine Rows / 12 Alternating DB Hammer Curls

VIDEO DEMOS

VIDEO DEMOS

High Knee:
 
Box Switch Jump:
 
Banded Glute Bridge Walkout:
 
Alternating DB Bench Press:
 
Superman Hold:
 
DB Clean And Jerk:
 
Alternating DB Snatch:
 
KB Swing:
 
Strict Pull Up:

WORKOUT

Workout

4 Sets:
40 High Knees
5 Box Switch Jumps
 
*Rest As Needed*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6 Banded Glute Bridge Walkouts
Station 2: 6 Alternating DB Bench Press
Station 3: 30 Second Superman Hold
 
For Time (8 Minute Time Cap):
30 Clean And Jerks
 
*Rest 3 Minutes*
 
For Time (8 Minute Time Cap):
 
30 Snatches
 
*Rest 3 Minutes*
 
3 Rounds For Time (15 Minute Time Cap):
400m Run
21 KB Swings
12 Strict Pull Ups

Modifications

Substitution For 5 Box Switch Jumps:
10 Pop Squats / 10 Jumping Air Squats
 
Substitution For 400m Run:
10-12 Calorie On Any Machine / 15 Burpees / 100 Mountain Climbers + 50 Jumping Jacks / 50 Plank Jacks + 50 High Knees + 50 Butt Kickers
 
Substitution For 12 Strict Pull Ups:
12 Strict Banded Pull Ups / 12 DB Strict Press / 12 DB Supine Rows / 12 Alternating DB Hammer Curls

VIDEO DEMOS

VIDEO DEMOS

High Knee:
 
Box Switch Jump:
 
Banded Glute Bridge Walkout:
 
Alternating DB Bench Press:
 
Superman Hold:
 
Clean And Jerk:
 
Power Snatch:
 
KB Swing:
 
Strict Pull Up:

SUNDAY

Feb 14, 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