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
Bodyweight Lunge:
Flutter Kick:
Down Ups:
Quick Taps:
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
DB Goblet Lunge:
Flutter Kick:
Devils Press:
Double Unders:
Single Unders:
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
Back Squat:
Inchworm:
Devils Press:
Double Unders:
Single Unders:
DB Goblet Lunge:
Flutter Kick:
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
Power Snatch:
Hang Power Snatch:
Back Squat:
Inchworm:
Devils Press:
Double Unders:
Single Unders:
DB Goblet Lunge:
Flutter Kick:
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
VIDEO DEMOS
High Knee:
Tuck Up:
Push Up:
Tricep Extension:
Hollow Hold:
Pike Push Up:
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
Jerk Dip Hold:
Split Jerk:
Strict Pull Up:
Bar Hang:
Quick Tap:
Renegade Row:
Hollow Hold:
Pike Push Up:
Hanging Knee Raise:
Push Up:
Shoulder To Overhead:
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
Burpee:
Tricep Extension:
Broad Jump:
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