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Feb 07, 2021

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:
https://youtu.be/QT9qNmPv7nE
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Down Ups:
https://youtu.be/E-gzFtuecIs
 
Quick Taps:
https://youtu.be/9LvOkFm-aDA

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:
https://youtu.be/ZKZH1iUDWi0
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Devils Press:
https://youtu.be/X4uuulPSaz0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg

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:
https://youtu.be/HsnyHv61qMo
 
Inchworm:
https://youtu.be/2N-vP_P13hY
 
Devils Press:
https://youtu.be/X4uuulPSaz0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
DB Goblet Lunge:
https://youtu.be/ZKZH1iUDWi0
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI

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:
https://youtu.be/MmHPIjbsW28
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Inchworm:
https://youtu.be/2N-vP_P13hY
 
Devils Press:
https://youtu.be/X4uuulPSaz0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
DB Goblet Lunge:
https://youtu.be/ZKZH1iUDWi0
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI

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:
https://youtu.be/cWduJyaxxgo
 
Tuck Up:
https://youtu.be/iT6izuDopbU
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Pike Push Up:
https://youtu.be/peEYewmt8IA

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:
https://youtu.be/raSkG2zrOLA
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
 
Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Pike Push Up:
https://youtu.be/peEYewmt8IA

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:
https://youtu.be/Rj3WiBsn6f0
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

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:
https://youtu.be/BNgRC91IWp8
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA

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:
https://youtu.be/2EijNlDVDro
 
Alternating Cossack Squat:
https://youtu.be/jgwCIsyHDyY
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Side Laying Leg Raise:
https://youtu.be/q1yB82tjehw
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM

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:
https://youtu.be/VDPngIZdaZw
 
Banded Standing Abduction:
https://youtu.be/XMSARFyW78E
 
Banded Press:
https://youtu.be/JxTCzbS3OFQ
 
Alternating DB Hang Clean And Jerk:
https://youtu.be/IuVzwbGxU08
 
Overhead DB Lunge:
https://youtu.be/54crOcaH9pE
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q

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:
https://youtu.be/b6iw04FYmXk
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Alternating DB Hang Clean And Jerk:
https://youtu.be/IuVzwbGxU08
 
Overhead DB Lunge:
https://youtu.be/54crOcaH9pE
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
 
Banded Standing Abduction:
https://youtu.be/XMSARFyW78E
 
Banded Press:
https://youtu.be/JxTCzbS3OFQ

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:
https://youtu.be/AbJEX5trkkU
 
Pall Off Press:
https://youtu.be/b6iw04FYmXk
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Alternating DB Hang Clean And Jerk:
https://youtu.be/IuVzwbGxU08
 
Overhead DB Lunge:
https://youtu.be/54crOcaH9pE
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
 
Banded Standing Abduction:
https://youtu.be/XMSARFyW78E
 
Banded Press:
https://youtu.be/JxTCzbS3OFQ

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:
https://youtu.be/U53yjkjNF-0
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY

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:
https://youtu.be/IQ_t3GGvV3M
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
Tate Press:
https://youtu.be/yaBmtkjBKjw
 
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY

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:
https://youtu.be/8yPcDDvWqsE
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
Single Arm KB Overhead Carry:
https://youtu.be/IQ_t3GGvV3M
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
Tate Press:
https://youtu.be/yaBmtkjBKjw
 
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY

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:
https://youtu.be/tYxHj-JrT9A
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
Single Arm KB Overhead Carry:
https://youtu.be/IQ_t3GGvV3M
 
Supine Row:
https://youtu.be/AppiiEaep8Q
 
Tate Press:
https://youtu.be/yaBmtkjBKjw
 
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Handstand Hold:
https://youtu.be/gaH4Z2Vt7BY

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:
https://youtu.be/YbnnsqGosjE
 
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8

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:
https://youtu.be/akiGZsDkVtc
 
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

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:
https://youtu.be/cWduJyaxxgo
 
Box Switch Jump:
https://youtu.be/kDQj4GJQUzs
 
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
DB Clean And Jerk:
https://youtu.be/akiGZsDkVtc
 
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

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:
https://youtu.be/cWduJyaxxgo
 
Box Switch Jump:
https://youtu.be/kDQj4GJQUzs
 
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Clean And Jerk:
https://youtu.be/_y-F40tc2ps
 
Power Snatch:
https://youtu.be/MmHPIjbsW28
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

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


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