Week 49 | Dec 2020
MONDAY
Nov 30, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Take control of your habits, control your LIFE.
Workout
Part A)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Good Mornings
*Banded Optional*
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Good Mornings
*Banded Optional*
Part B)
5 Rounds For Time (10 Minute Time Cap):
10 Down Up High Knees
10 Floor Touch To Jumps
10 Burpees
10 Down Up High Knees
10 Floor Touch To Jumps
10 Burpees
Modifications
No Modifications For Today.
WORKOUT
Take control of your habits, control your LIFE.
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Banded Good Mornings
5 Rounds For Time (18 Minute Time Cap):
10 Calorie Bike
10 DB Thrusters
10 Burpees Over DB
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
WORKOUT
Take control of your habits, control your LIFE.
Workout
Every 2:30 Minutes For 15 Minutes (6 Sets):
5 Back Squat
10-15 Second Side Plank Hold (Each Side)
80% Of 1rm Back Squat
5 Rounds For Time (18 Minute Time Cap):
10 Calorie Bike
10 DB Thrusters
10 Burpees Over DB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Banded Good Mornings
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
WORKOUT
Take control of your habits, control your LIFE.
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
3 Hang Power Snatch + 3 Pause Overhead Squats (2 Second Pause In Catch)
Every 2 Minutes For 6 Minutes (3 Sets):
Power Snatch + Hang Power Snatch
*55-65% Of 1rm Snatch*
Every 2:30 Minutes For 15 Minutes (6 Sets):
5 Back Squat
10-15 Second Side Plank Hold (Each Side)
80% Of 1rm Back Squat
5 Rounds For Time (18 Minute Time Cap):
10 Calorie Bike
10 Thrusters
10 Burpees Over Bar
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Superman Hold
Station 2: 40-50 Seconds Banded Good Mornings
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
TUESDAY
Dec 01, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Happiness is an INSIDE job.
Workout
4 Sets:
10 Staggered Push Ups
10 Tricep Extensions
10 Glute Bridges
*Rest As Needed*
3 Sets:
As Many Rounds As Possible In 3 Minutes:
5 Atomic Sit Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Modifications
No Modifications For Today.
WORKOUT
Happiness is an INSIDE job.
Workout
4 Sets:
10 Skull Crushers
10 DB Bent Over Rows
10 Banded Face Pulls
*Rest As Needed*
5 Sets:
As Many Rounds As Possible In 3 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Modifications
Substitution For 5 Strict Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions
WORKOUT
Happiness is an INSIDE job.
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 Banded Lat Pull Downs
Station 2:10 Alternating DB Bench Press
4 Sets:
10 Skull Crushers
10 DB Bent Over Rows
10 Banded Face Pulls
*Rest As Needed*
5 Sets:
As Many Rounds As Possible In 3 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Modifications
Substitution For 5 Strict Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions
WORKOUT
Happiness is an INSIDE job.
Workout
Every Minute For 5 Minutes (5 Sets):
5 Snatch Grip Push Press
*55-65% Of 1rm Push Press*
Every Minute For 5 Minutes (5 Sets):
2 Snatch Balance + 3 Overhead Squats
*55-65% Of 1rm Overhead Squat*
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 Banded Lat Pull Downs
Station 2:10 Alternating DB Bench Press
4 Sets:
10 Skull Crushers
10 Supine Rows
10 Banded Face Pulls
*Rest As Needed*
5 Sets:
As Many Rounds As Possible In 3 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Modifications
Substitution For 5 Strict Pull Ups:
10 DB Upright Rows / 10 DB Front Raises / 10 DB Tricep Extensions
WEDNESDAY
Dec 02, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Take the risk, or lose the chance.
Workout
Every 2 Minutes For 10 Minutes (5 Sets):
8 Broad Jumps
4 Shoulder Tap Push Ups
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-40 Seconds Quick Taps
Station 2: 10-12 Cossack Squats
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-40 Seconds Russian Twists
Station 2: 10-20 Seconds Shoulder Taps
Modifications
No Modifications For Today.
WORKOUT
Take the risk, or lose the chance.
Workout
Every 2 Minutes For 10 Minutes (5 Sets):
8 Calorie Row
4 Man Makers
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 30-40 Seconds Max Double Unders / Single Unders
Station 2: 10-12 Weighted Cossack Squats
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 30-40 Seconds Max KB Swings
Station 2: 10-12 DB Renegade Rows
Modifications
Substitution For 8 Calorie Row:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
Substitution For Max Double Unders / Single Unders:
Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists
WORKOUT
Take the risk, or lose the chance.
Workout
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Front Rack Hold
Every Minute For 5 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Overhead Hold
Every 2 Minutes For 10 Minutes (5 Sets):
8 Calorie Row
4 Man Makers
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 30-40 Seconds Max Double Unders / Single Unders
Station 2: 10-12 Weighted Cossack Squats
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 30-40 Seconds Max KB Swings
Station 2: 10-12 DB Renegade Rows
Modifications
Substitution For 8 Calorie Row:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
Substitution For Max Double Unders / Single Unders:
Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists
WORKOUT
Take the risk, or lose the chance.
Workout
Every 2 Minutes for 12 Minutes (6 Sets):
3 Squat Cleans
*70% Of 1rm Squat Clean*
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Front Rack Hold
Every Minute For 5 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
Every Minute For 5 Minutes (5 Sets):
15-20 Second KB Overhead Hold
Every 2 Minutes For 10 Minutes (5 Sets):
8 Calorie Row
4 Man Makers
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 30-40 Seconds Max Double Unders / Single Unders
Station 2: 10-12 Weighted Cossack Squats
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 30-40 Seconds Max KB Swings
Station 2: 10-12 DB Renegade Rows
Modifications
Substitution For 8 Calorie Row:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
Substitution For Max Double Unders / Single Unders:
Max Reps Of: Jumping Jacks / Quick Taps / Plank Jacks / High Knees / Butt Kickers / Russian Twists
THURSDAY
Dec 03, 2020
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
Dec 04, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Enjoy the little things...
Workout
Every 2 Minutes For 4 Minutes (2 Sets):
10 Deadlift Jumps
Max Effort Atomic Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 Death March
Max Effort Burpees
For Time (10 Minute Time Cap):
10 Broad Jumps
20 Lateral Jumping Air Squats
30 Pike Shoulder Taps
40 Quick Taps
50 Mountain Climber Twists
Modifications
No Modifications For Today.
WORKOUT
Enjoy the little things...
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB / KB Sumo Squat Romanian Deadlifts
Max Reps Russian Twists
Every 2 Minutes For 6 Minutes (3 Sets):
10 Death March
Max Effort Burpees
For Time (12 Minute Time Cap):
10 Alternating DB Power Snatch
20 DB Hang Power Cleans
30 DB Push Press
40 Quick Taps
50 Mountain Climber Twists
Modifications
Substitution For Max Russian Twists:
Max Calorie On Any Machine
WORKOUT
Enjoy the little things...
Workout
Every 2:30 For 12:30 Minutes (5 Sets):
15 Box Jump Overs
5 Bench Press
*Build To A Heavy 5 Reps*
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB / KB Sumo Squat Romanian Deadlifts
Max Effort Calorie Bike
Every 2 Minutes For 6 Minutes (3 Sets):
10 Death March
Max Effort Burpees
For Time (12 Minute Time Cap):
10 Alternating DB Power Snatch
20 DB Hang Power Cleans
30 DB Push Press
40 Quick Taps
50 Mountain Climber Twists
Modifications
Substitution For 15 Box Jump Overs:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Max Reps: Mountain Climbers / Russian Twists / Jumping Jacks / Plank Jacks
WORKOUT
Enjoy the little things...
Workout
Every Minute For 3 Minutes (3 Sets):
Pause At The Knee Squat Snatch + Squat Snatch
*55-65% of 1rm Squat Snatch
Every Minute For 3 Minutes (3 Sets):
3 Squat Snatch
*65-75% Of 1rm Squat Snatch*
Every Minute For 3 Minutes (3 Sets):
3 Pause At The Knee Snatch Grip Deadlifts
*90% Of 1rm Squat Snatch*
Every 2:30 For 12:30 Minutes (5 Sets):
15 Box Jump Overs
5 Bench Press
*Build To A Heavy 5 Reps*
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB / KB Sumo Squat Romanian Deadlifts
Max Effort Calorie Bike
Every 2 Minutes For 6 Minutes (3 Sets):
10 Death March
Max Effort Burpees
For Time (12 Minute Time Cap):
10 Power Snatch
20 Hang Power Cleans
30 Push Press
40 Quick Taps
50 Mountain Climber Twists
Modifications
Substitution For 15 Box Jump Overs:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Max Reps: Mountain Climbers / Russian Twists / Jumping Jacks / Plank Jacks
SATURDAY
Dec 05, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Think Positive, BE POSITIVE.
Workout
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 5 Inchworms
Station 2: 7 Pop Squats
Station 3: 9 Crossbody V Ups
Modifications
Substitution For 9 Crossbody V Up:
9 Man Makers / 9 Burpees / 60 Seconds High Plank Hold
WORKOUT
Think Positive, BE POSITIVE.
Workout
Every Minute For 3 Minutes (3 Sets):
5 Pike Push Ups
Max Tuck Hollow Hold
Every Minute For 3 Minutes (3 Sets):
10-20 Second Supinated Chin Over Bar Hold
Max Wall Sit
Every Minute For 3 Minutes (3 sets):
5 Down Up Devils Press
Max Superman Hold
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 15 DB Deadlifts
Station 2: 12 DB Thrusters
Station 3: 9 Calorie Row
Modifications
Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
10-20 Seconds: Hollow Hold / Superman Hold / Banded Row Hold
Substitution For 9 Calorie Row:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold
WORKOUT
Think Positive, BE POSITIVE.
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Pop Squats
Station 2: 6-10 Crossbody V Ups
Every Minute For 3 Minutes (3 Sets):
5 Pike Push Ups
Max Tuck Hollow Hold
Every Minute For 3 Minutes (3 Sets):
10-20 Second Supinated Chin Over Bar Hold
Max Wall Sit
Every Minute For 3 Minutes (3 sets):
5 Down Up Devils Press
Max Superman Hold
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 15 DB Deadlifts
Station 2: 12 DB Thrusters
Station 3: 9 Calorie Row
Modifications
Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
10-20 Seconds: Hollow Hold / Superman Hold / Banded Row Hold
Substitution For 9 Calorie Row:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold
WORKOUT
Think Positive, BE POSITIVE.
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Pop Squats
Station 2: 6-10 Concept 2 Pike Ups
Every 2:30 Minutes For 10 Minutes (4 Sets):
15 KB Front Rack Squats
5 Deadlifts
*70% Of 1rm Deadlift*
Every Minute For 3 Minutes (3 Sets):
5 Pike Push Ups
Max Tuck Hollow Hold
Every Minute For 3 Minutes (3 Sets):
10-20 Second Supinated Chin Over Bar Hold
Max Wall Sit
Every Minute For 3 Minutes (3 sets):
5 Down Up Devils Press
Max Superman Hold
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 15 Deadlifts
Station 2: 12 Thrusters
Station 3: 9 Calorie Row
Details
Details
Details
Modifications
Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
10-20 Seconds: Hollow Hold / Superman Hold / Banded Row Hold
Substitution For 9 Calorie Row:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold
SUNDAY
Dec 06, 2020
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