Week 07 | Feb 2021

MONDAY

Feb 15, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

2 Sets:
As Many Rounds As Possible In 5 Minutes:
 
10 Vertical Jumps
8 Down Ups
6 Tuck Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
Against A 2 Minute Clock:
 
8 Side Steps
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Video Demos

WORKOUT

Workout

3 Sets:
As Many Rounds As Possible In 5 Minutes:
 
10 DB Thrusters
8 Double DB Snatches
6 Box Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
Against A 2 Minute Clock:
 
20 Banded Hamstring Curls
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

ubstitution For 10 DB Thrusters:
10 Wallballs
 
Substitution For 6 Box Jumps:
12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
6 DB Box Step Overs
 
*Rest The Remainder Of The Time*
 
75% Of 1rm Back Squat
 
5 Sets:
As Many Rounds As Possible In 5 Minutes:
10 DB Thrusters
8 Double DB Snatches
6 Box Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
Against A 2 Minute Clock:
 
20 Banded Hamstring Curls
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 6 Back Squats:
12 DB Front Squats / 12 DB Front Rack Lunges / 24 Pop Squats
 
Substitution For 6 DB Box Step Overs:
6 DB Front Squats / 6 DB Front Rack Lunges
 
Substitution For 10 DB Thrusters:
10 Wallballs / 10 DB Front Rack Lunges
 
Substitution For 6 Box Jumps:
12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

 
Back Squat:
 
DB Box Step Over:
 
DB Thruster:
 
Double DB Snatch:
 
Box Jump:
 
Banded Hamstring Curl:
 
Tuck Up:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 Power Snatch + 1 Hang Power Snatch
 
70-75% Of 1rm Snatch
 
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
6 DB Box Step Overs
 
*Rest The Remainder Of The Time*
 
75% Of 1rm Back Squat
 
5 Sets:
As Many Rounds As Possible In 5 Minutes:
10 Wallballs
8 Hang Power Snatches
6 Box Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
 
Against A 2 Minute Clock:
20 Banded Hamstring Curls
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 6 DB Box Step Overs:
6 DB Front Squats / 6 DB Front Rack Lunges
 
Substitution For 10 Wallballs:
10 DB Thrusters / 10 DB Front Rack Lunges
 
Substitution For 6 Box Jumps:
12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS


TUESDAY

Feb 16, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Rounds For Time (10 Minute Time Cap):
50 Bicycle Kicks
10 Inchworms
10 Shoulder Taps
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 20-30 Second Front Raises
Station 2: 20-30 Second Flutter Kicks

Modifications

Video Demos

VIDEO DEMOS

WORKOUT

Workout

3 Rounds For Time (15 Minute Time Cap):
20 Calorie Bike
10 DB Renegade Rows
10 DB Devils Press
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Front Raises
Station 2: 10-20 Second DB Overhead Hold
Station 3: 10 Cuban Rotations

Modifications

Substitution For 20 Calorie Bike:
20 Calorie Bike / 400m Run / 50 Double Unders / 100 Single Unders / 20 Burpees / 30 Down Ups / 100 Mountain Climbers + 50 Plank Jacks
 
Substitution For 10-20 Second DB Overhead Hold:
10-20 Second DB Front Rack Hold / 10-20 Second DB Suitcase Hold

VIDEO DEMOS

VIDEO DEMOS

Renegade Row:
 
DB Devils Press:
 
DB Front Raise:
 
DB Overhead Hold:
 
Cuban Rotation:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Strict Pull Ups
4-6 Hanging Knee Raises
7-9 Crossbody V Ups
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Front Raises
Station 2: 10-20 Second Chin Over Bar Hold
Station 3: 10 Cuban Rotations
 
3 Rounds For Time (20 Minute Time Cap):
20 Calorie Bike
10 Strict Pull Ups
10 DB Devils Press

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 4-6 Hanging Knee Raises:
4-6 Straight Leg Raises / 4-6 Strict Toes To Bar / 4-6 Tuck Ups / 8-10 Hollow Rocks / 10 Second Superman Hold
 
Substitution For 10-20 Second Chin Over Bar Hold:
20 Second Hollow Hold / 20 Second Bicep Curl Hold / 20 Alternating Tuck Ups
 
Substitution For 20 Calorie Bike:
20 Calorie Bike / 400m Run / 50 Double Unders / 100 Single Unders / 20 Burpees / 30 Down Ups / 100 Mountain Climbers + 50 Plank Jacks
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 15 Ring Rows / 10 DB Bent Over Rows / 15 DB Bicep Curls / 5 DB Front Raises + 5 DB Lateral Raises

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up:
 
Hanging Knee Raise:
 
Crossbody V Up:
 
DB Front Raise:
 
Chin Over Bar Hold:
 
Cuban Rotation:
 
DB Devils Press:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Second Jerk Dip Hold + 1 Split Jerk
 
75+% Of 1rm Push Jerk
 
Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Strict Pull Ups
4-6 Hanging Knee Raises
7-9 Crossbody V Ups
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Front Raises
Station 2: 10-20 Second Chin Over Bar Hold
Station 3: 10 Cuban Rotations
 
3 Rounds For Time (20 Minute Time Cap):
20 Calorie Bike
10 Strict Pull Ups
10 DB Devils Press

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 4-6 Hanging Knee Raises:
4-6 Straight Leg Raises / 4-6 Strict Toes To Bar / 4-6 Tuck Ups / 8-10 Hollow Rocks / 10 Second Superman Hold
 
Substitution For 10-20 Second Chin Over Bar Hold:
20 Second Hollow Hold / 20 Second Bicep Curl Hold / 20 Alternating Tuck Ups
 
Substitution For 20 Calorie Bike:
20 Calorie Bike / 400m Run / 50 Double Unders / 100 Single Unders / 20 Burpees / 30 Down Ups / 100 Mountain Climbers + 50 Plank Jacks
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 15 Ring Rows / 10 DB Bent Over Rows / 15 DB Bicep Curls / 5 DB Front Raises + 5 DB Lateral Raises

VIDEO DEMOS

VIDEO DEMOS

Jerk Dip Hold:
 
Split Jerk:
 
Strict Pull Up:
 
Hanging Knee Raise:
 
Crossbody V Up:
 
DB Front Raise:
 
Chin Over Bar Hold:
 
Cuban Rotation:
 
DB Devils Press:

WEDNESDAY

Feb 17, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Time Clock:
10 Deadlift Jumps
5 Broad Jumps
50 Mountain Climber Twists
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold

Video Demos

VIDEO DEMOS

Deadlift Jump:
 
Broad Jump:
 
Mountain Climber Twist:
 
Wall Sit:
 
Pike Hold:
 
High To Low Plank:

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps:
 
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
10 Single Arm DB Deadlifts (Each Side)
5 Single Arm DB Thruster (Each Side)
10 Calorie Row
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 10 Calorie Row:
10 Calorie On Any Machine / 200m Run / 10 Burpees / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks
 
Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold
Text

VIDEO DEMOS

VIDEO DEMOS

Wall Sit:
 
Pike Hold:
 
High To Low Plank:
 
Single Arm DB Deadlift:
 
Single Arm DB Thruster:

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Side Steps
Station 2: 10 DB Front Squats
Station 3: 10-12 Banded Pull Aparts
 
Against A 15 Minute Time Clock:
10 Single Arm DB Deadlifts (Each Side)
5 Single Arm DB Thruster (Each Side)
10 Calorie Row
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
 
30 Seconds Max Reps:
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Row:
10 Calorie On Any Machine / 200m Run / 10 Burpees / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks
 
Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold

VIDEO DEMOS

VIDEO DEMOS

Banded Side Step:
 
DB Front Squat:
 
Banded Pull Apart:
 
Single Arm DB Deadlift:
 
Single Arm DB Thruster:
 
Wall Sit:
 
Pike Hold:
 
High To Low Plank:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Power Cleans
75+% Of 1rm Power Clean
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Side Steps
Station 2: 5 Front Squats
Station 3: 10-12 Banded Pull Aparts
75+% Of 1rm Front Squat
 
Against A 15 Minute Time Clock:
 
10 Single Arm DB Deadlifts (Each Side)
5 Single Arm DB Thruster (Each Side)
10 Calorie Row
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Row:
10 Calorie On Any Machine / 200m Run / 10 Burpees / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks
 
Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold

VIDEO DEMOS

VIDEO DEMOS

Power Clean:
 
Banded Side Step:
 
Front Squat:
 
Banded Pull Apart:
 
Single Arm DB Deadlift:
 
Single Arm DB Thruster:
 
Wall Sit:
 
Pike Hold:
 
High To Low Plank:

THURSDAY

Feb 18, 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 19, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 Plank To Knee Taps
8 Sumo Squats
8 Reverse Lunge To Knee Jumps (Each Side)
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
40-50 Seconds Of Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
40-50 Seconds Of Russian Twists

Modifications

Video Demos

VIDEO DEMOS

Decline Plank Hold:
 
Plank To Knee Tap:
 
Sumo Squat:
 
Reverse Lunge To Knee Jump:
 
Plank Hold:
 
Russian Twist:

WORKOUT

Workout

Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 DB Sumo Squat Romanian Deadlifts
8 Banded KB Swings
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Russian Twists

Modifications

VIDEO DEMOS

VIDEO DEMOS

Decline Plank Hold:
 
DB Seesaw Bent Over Row:
 
DB Sumo Squat Romanian Deadlift:
 
Banded KB Swing:
 
Weighted Plank Hold:
 
Weighted Russian Twist:

WORKOUT

Workout

Every Minute For 6 Minutes:
6 DB Clusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
10 Hands Overhead Sit Ups + 10 Mountain Climber Twists
 
Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 DB Sumo Squat Romanian Deadlifts
8 Banded KB Swings
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Russian Twists

Modifications

VIDEO DEMOS

VIDEO DEMOS

DB Cluster:
 
Hands Overhead Sit Up:
 
Mountain Climber Twist:
 
Decline Plank Hold:
 
DB Seesaw Bent Over Row:
 
DB Sumo Squat Romanian Deadlift:
 
Banded KB Swing:
 
Weighted Plank Hold:
 
Weighted Russian Twist:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Deficit Deadlifts
65-70% Of 1rm Deadlift
 
Every Minute For 6 Minutes:
3 Clusters
Build To A Heavy 3 Rep
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
10 Hands Overhead Sit Ups + 10 Mountain Climber Twists
 
Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 DB Sumo Squat Romanian Deadlifts
8 Banded KB Swings
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Russian Twists

Modifications

VIDEO DEMOS

VIDEO DEMOS

Deficit Deadlift:
 
Cluster:
 
Hands Overhead Sit Up:
 
Mountain Climber Twist:
 
Decline Plank Hold:
 
DB Seesaw Bent Over Row:
 
DB Sumo Squat Romanian Deadlift:
 
Banded KB Swing:
 
Weighted Plank Hold:
 
Weighted Russian Twist:

SATURDAY

Feb 20, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (18 Minute Time Cap):
400m Run
15 Atomic Sit Ups

Modifications

Substitution For 15 Atomic Sit Ups:
30 Butterfly Sit Ups / 20 Crossbody V Ups

Video Demos

VIDEO DEMOS

WORKOUT

Workout

For Time (10 Minute Time Cap):
1000m Row
50 DB Thrusters
30 DB Bent Over Rows
 
*Rest 5 Minutes*
 
5 Rounds For Time (15 Minute Time Cap):
400m Run
15 Butterfly Sit Ups

Modifications

Substitution For 30 DB Bent Over Rows:
30 Strict / Banded Pull Ups
 
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

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
 
DB Bent Over Row:
 
Butterfly Sit Up:

WORKOUT

Workout

4 Sets:
40 Butt Kickers
5 DB Split Lunges (Each Side)
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 1-1-2 DB Bench Press
8-10 Plank Around The Worlds
 
*Rest The Remainder Of The Time*
 
For Time (15 Minute Time Cap):
1000m Row
50 DB Thrusters
30 Strict Pull Ups
 
*Rest 5 Minutes*
 
5 Rounds For Time (20 Minute Time Cap):
400m Run
15 Overhead Squats

Modifications

 
Substitution For 30 Strict Pull Ups:
30 Banded Pull Ups / 50 DB Upright Rows / 50 DB Bent Over Rows / 30 Push Up Down Dogs
 
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 15 Overhead Squats:
15 DB Front Squats / 15 DB Single Arm DB Overhead Lunge (Each Side) / 15 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

Butt Kicker:
 
DB Split Lunge:
 
1-1-2 DB Bench Press:
 
Plank Around The World:
 
DB Thruster:
 
Strict Pull Up:
 
Overhead Squat:

WORKOUT

Workout

4 Sets:
40 Butt Kickers
5 Barbell Split Lunges (Each Side)
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 1-1-2 DB Bench Press
8-10 Plank Around The Worlds
 
*Rest The Remainder Of The Time*
 
For Time (15 Minute Time Cap):
1000m Row
50 Barbell Thrusters
30 Strict Pull Ups
 
*Rest 5 Minutes*
 
5 Rounds For Time (20 Minute Time Cap):
400m Run
15 Overhead Squats
 

Modifications

Substitution For 30 Strict Pull Ups:
30 Banded Pull Ups / 50 DB Upright Rows / 50 DB Bent Over Rows / 30 Push Up Down Dogs
 
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 15 Overhead Squats:
15 DB Front Squats / 15 DB Single Arm DB Overhead Lunge (Each Side) / 15 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

Butt Kicker:
 
Barbell Split Lunge:
 
1-1-2 DB Bench Press:
 
Plank Around The World:
 
Barbell Thruster:
 
Strict Pull Up:
 
Overhead Squat:

SUNDAY

Feb 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