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*
Part B)
 
5 Rounds For Time (10 Minute Time Cap):

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow