Week 50 | Dec 2020
MONDAY
Dec 07, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Smile EVERYDAY.
Workout
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 50-80 Mountain Climbers
Station 2: 9 Tuck Ups
Station 3: 12 Vertical Jumps
Every 2 Minutes For 8 Minutes (4 Sets):
15 Hip Thrusts
10 Front Raises
*Banded Optional*
Modifications
Substitution For 50-80 Mountain Climbers:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
WORKOUT
Smile EVERYDAY.
Workout
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 50-80 Mountain Climbers
Station 2: 9 Hanging Knee Raises
Station 3: 12 Alternating DB Power Snatch
Every 2 Minutes For 10 Minutes (5 Sets):
15 Banded Weighted Hip Thrusts
10 DB Front Raises
Modifications
Substitution For 50-80 Mountain Climbers:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
Substitution For 9 Hanging Knee Raises:
9 Tuck Ups / 9 Atomic Sit Ups / 9 Leg Lifts
WORKOUT
Smile EVERYDAY.
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
5 Back Squats
12 DB Hammer Curls
65% Of 1rm Back Squat
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12 Calorie Row
Station 2: 9 Hanging Knee Raises
Station 3: 6 Power Snatch
*Build To A Heavy 6 Rep*
Every 2 Minutes For 10 Minutes (5 Sets):
15 Banded Weighted Hip Thrusts
10 DB Front Raises
Modifications
Substitution For 12 Calorie Row:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
Substitution For 9 Hanging Knee Raises:
9 Tuck Ups / 9 Atomic Sit Ups / 9 Leg Lifts
WORKOUT
Smile EVERYDAY.
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
Low Hang Power Snatch + Pause Snatch Balance (2 Second Pause In Catch)
*65-75% Of 1rm Snatch*
Every 2 Minutes For 6 Minutes (3 Sets):
6 Snatch Grip Deadlifts
*70% Of 1rm Snatch*
Every 2 Minutes For 12 Minutes (6 Sets):
5 Back Squats
12 DB Hammer Curls
65% Of 1rm Back Squat
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12 Calorie Row
Station 2: 9 Hanging Knee Raises
Station 3: 6 Power Snatch
*Build To A Heavy 6 Rep*
Every 2 Minutes For 10 Minutes (5 Sets):
15 Banded Weighted Hip Thrusts
10 DB Front Raises
Modifications
Substitution For 12 Calorie Row:
12 Calorie On Any Machine / 20 Down Ups / 40 Double Unders / 80 Single Unders / 50 Russian Twist
Substitution For 9 Hanging Knee Raises:
9 Tuck Ups / 9 Atomic Sit Ups / 9 Leg Lifts
TUESDAY
Dec 08, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Take the risk, or lose the chance.
Workout
3 Rounds For Time (8 Minute Time Cap):
10 Second Single Arm Plank Hold (Each Side)
8 Deadlift Jumps
6 Burpees
Every 3 Minutes For 12 Minutes (4 Sets):
10 Inchworms
10 Push Ups
10 Broad Jumps
Modifications
No Modifications For Today.
WORKOUT
Take the risk, or lose the chance.
Workout
Every 3 Minutes For 15 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
10 DB Floor Press
15 Banded KB Swings
3 Rounds For Time (10 Minute Time Cap):
10 Single Arm Hang Clean And Jerk (Each Side)
8 Single Arm Deadlifts
6 Burpees Over DB
Modifications
No Modifications For Today.
WORKOUT
Take the risk, or lose the chance.
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
10 DB Lawnmowers (Each Side)
10 DB / KB Death March
Every 3 Minutes For 15 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
10 DB Floor Press
15 Banded KB Swings
3 Rounds For Time (10 Minute Time Cap):
10 Single Arm Hang Clean And Jerk (Each Side)
8 Single Arm Deadlifts
6 Burpees Over DB
Modifications
No Modifications For Today.
WORKOUT
Take the risk, or lose the chance.
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 Push Jerk*
Every 3 Minutes For 12 Minutes (4 Sets):
10 DB Lawnmowers (Each Side)
10 DB / KB Death March
Every 3 Minutes For 15 Minutes (5 Sets):
5 Single Arm Arnold Press (Each Side)
10 DB Floor Press
15 Banded KB Swings
3 Rounds For Time (10 Minute Time Cap):
10 Single Arm Hang Clean And Jerk (Each Side)
8 Single Arm Deadlifts
6 Burpees Over DB
Modifications
No Modifications For Today.
WEDNESDAY
Dec 09, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Take the risk, or lose the chance.
Workout
As Many Rounds As Possible In 5 Minutes:
10 Plank Jacks + 10 High Knees
10 Down Ups
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 Air Squats
10 Quicks Taps
10 Jumping Lunges
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: Tricep Extensions
Station 2: 10 Reverse Lunges
Station 3: 10 Cossack Squats
*Rest 1 Minute*
1 Minute Max Effort:
Wall Sit Hold
Modifications
No Modifications For Today.
WORKOUT
Take the risk, or lose the chance.
Workout
As Many Rounds As Possible In 5 Minutes:
10 DB Clusters
10 Down Ups
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 DB Front Squats
10 Double Unders / 20 Single Unders
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Single Arm Tate Press (Each Side)
Station 2: 10 Single Arm Overhead Lunge (L) + 20 Second Single Arm Overhead Hold (L)
Station 3: 10 Single Arm Overhead Lunge (R) + 20 Second Single Arm Overhead Hold (R)
*Rest 2 Minutes*
3 Minute Max Effort:
Weighted Wall Sit Hold
Modifications
Substitution For 10 Down Ups:
10 Calorie On Any Machine
Substitution For 10 Double Unders / 20 Single Unders:
20 Jumping Jacks / 40 Quick Taps / 20 Plank Jacks / 40 High Knees / 40 Butt Kickers / 40 Russian Twists
WORKOUT
Take the risk, or lose the chance.
Workout
Every 2 Minutes for 6 Minutes (3 Sets):
10 DB Sumo Squat Romanian Deadlifts
Rotate Stations Every Minute For 6 Minutes (6 Sets):
Station 1: 10 Banded Wide Grip Pull Ups
Station 2: 10 DB Bent Over Seesaw Rows
As Many Rounds As Possible In 5 Minutes:
10 DB Clusters
10 Calorie Bike
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 DB Front Squats
10 Double Unders / 20 Single Unders
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Single Arm Tate Press (Each Side)
Station 2: 10 Single Arm Overhead Lunge (L) + 20 Second Single Arm Overhead Hold (L)
Station 3: 10 Single Arm Overhead Lunge (R) + 20 Second Single Arm Overhead Hold (R)
*Rest 2 Minutes*
3 Minute Max Effort:
Weighted Wall Sit Hold
Modifications
Substitution For 10 Banded Wide Grip Pull Up:
10 Banded Rows / 10 Laying Banded Lat Pulldowns / 10 Banded Pall Off Press
Substitution For 10 Calorie Bike:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
Substitution For 10 Double Unders / 20 Single Unders:
20 Jumping Jacks / 40 Quick Taps / 20 Plank Jacks / 40 High Knees / 40 Butt Kickers / 40 Russian Twists
WORKOUT
Take the risk, or lose the chance.
Workout
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 5 Front Squats
Station 2: 10 DB Push Press
*60% Of 1rm Front Squat*
Every 2 Minutes for 6 Minutes (3 Sets):
10 DB Sumo Squat Romanian Deadlifts
Rotate Stations Every Minute For 6 Minutes (6 Sets):
Station 1: 10 Banded Wide Grip Pull Ups
Station 2: 10 DB Bent Over Seesaw Rows
As Many Rounds As Possible In 5 Minutes:
10 Clusters
10 Calorie Bike
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 Front Squats
10 Double Unders / 20 Single Unders
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Single Arm Tate Press (Each Side)
Station 2: 10 Single Arm Overhead Lunge (L) + 20 Second Single Arm Overhead Hold (L)
Station 3: 10 Single Arm Overhead Lunge (R) + 20 Second Single Arm Overhead Hold (R)
*Rest 2 Minutes*
3 Minute Max Effort:
Weighted Wall Sit Hold
Substitution For 10 Banded Wide Grip Pull Up:
10 Banded Rows / 10 Laying Banded Lat Pulldowns / 10 Banded Pall Off Press
Substitution For 10 Calorie Bike:
8 Calorie On Any Machine / 10 Down Ups / 15 Sit Ups / 50 High Knees / 50 Mountain Climber Twists
Modifications
Substitution For 10 Double Unders / 20 Single Unders:
20 Jumping Jacks / 40 Quick Taps / 20 Plank Jacks / 40 High Knees / 40 Butt Kickers / 40 Russian Twists
THURSDAY
Dec 10, 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 11, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Enjoy the little things...
Workout
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 Reverse Lunge To Knee Jumps
Max Reps Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 Lunges
Max Reps Alternating Side Tuck Ups
For Time (8 Minute Time Cap):
Buy In:
100 Jumping Jacks + 100 Mountain Climbers
*Rest 1 Minute*
3 Rounds Remainder Of Time:
10 Vertical Jumps
10 Shoulder Tap Push Ups
Modifications
No Modifications For Today.
WORKOUT
Enjoy the little things...
Workout
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Box Step Ups
Max Reps Weighted Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
For Time (12 Minute Time Cap):
Buy In:
1500 Meter Row
*Rest 2 Minutes*
3 Rounds Remainder Of Time:
10 DB Hang Power Snatch
10 Pike Push Ups
Modifications
Substitution For 10 KB Box Step Ups:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For 1500m Row:
40 Calorie On Any Machine / 6 Minute Amrap Of: 50 Mountain Climbers, 50 Russian Twists, 50 Jumping Jacks, 50 Plank Jacks
WORKOUT
Enjoy the little things...
Workout
Buy In:
45-60 Second Feet Elevated Pike Hold
4 Sets:
8 Standing Banded Abduction (Each Side)
8 Banded Side Steps
8 Banded Psoas March
Buy Out:
45-60 Second Feet Elevated Pike Hold
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Box Step Ups
Max Reps Weighted Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
For Time (12 Minute Time Cap):
Buy In:
1500 Meter Row
*Rest 2 Minutes*
3 Rounds Remainder Of Time:
10 DB Hang Power Snatch
10 Pike Push Ups
Modifications
Substitution For 10 KB Box Step Ups:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For 1500m Row:
40 Calorie On Any Machine / 6 Minute Amrap Of: 50 Mountain Climbers, 50 Russian Twists, 50 Jumping Jacks, 50 Plank Jacks
WORKOUT
Enjoy the little things...
Workout
Every Minute For 6 Minutes (3 Sets):
Squat Snatch + Overhead Squat
*50-60% Of 1rm Snatch*
*Rest 2 Minutes*
Every 2 Minutes For 6 Minutes (3 Sets):
2 Squat Snatch
*70% Of 1rm Squat Snatch*
Buy In:
45-60 Second Feet Elevated Pike Hold
4 Sets:
8 Standing Banded Abduction (Each Side)
8 Banded Side Steps
8 Banded Psoas March
Buy Out:
45-60 Second Feet Elevated Pike Hold
Every 2 Minutes For 4 Minutes (2 Sets):
10 Cuban Press
Max Reps Flutter Kicks
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Box Step Ups
Max Reps Weighted Sit Ups
Every 2 Minutes For 4 Minutes (2 Sets):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
For Time (12 Minute Time Cap):
Buy In:
1500 Meter Row
*Rest 2 Minutes*
3 Rounds Remainder Of Time:
10 Hang Power Snatch
10 Concept 2 Pike Ups
Modifications
Substitution For 10 KB Box Step Ups:
15 Floor Touch To Jumps / 15 Pop Squats / 15 Jumping Lunges
Substitution For 1500m Row:
40 Calorie On Any Machine / 6 Minute Amrap Of: 50 Mountain Climbers, 50 Russian Twists, 50 Jumping Jacks, 50 Plank Jacks
SATURDAY
Dec 12, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
We are what we repeatedly DO.
Workout
Against A 15 Minute Clock:
3 Burpee Tuck Jumps
6 Jumping Lunges
9 Crossbody V Ups
12 Gute Bridges
*Rest 1 Minute Between Rounds*
Modifications
No Modifications For Today.
WORKOUT
We are what we repeatedly DO.
Workout
4 Sets:
30 Seconds Max Reps Plank Jumps
30 Seconds Max Reps DB Lateral Lunges
30 Seconds Max Reps DB Down Up Devils Press
30 Seconds Max Reps DB Bicep Curls
*Rest 1 Minute Between Sets*
Against A 15 Minute Clock:
3 DB Clusters
6 DB Front Rack Reverse Lunges
9 Crossbody V Ups
12 KB Swings
*Rest 1 Minute Between Rounds*
Modifications
Substitution For Max Reps Plank Jumps:
Max Calorie On Any Machine
WORKOUT
We are what we repeatedly DO.
Workout
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 5 Bench Press
Station 2: 6 Assisted Single Leg Romanian Deadlifts (Each Side)
*70% Of 1rm Bench Press*
4 Sets:
30 Seconds Max Calorie Bike
30 Seconds Max Reps DB Lateral Lunges
30 Seconds Max Reps DB Down Up Devils Press
30 Seconds Max Reps DB Bicep Curls
*Rest 1 Minute Between Sets*
Against A 15 Minute Clock:
3 DB Clusters
6 DB Front Rack Reverse Lunges
9 Crossbody V Ups
12 KB Swings
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 5 Bench Press:
8 DB Bench Press
*Build To A Heavy 8 Rep*
Substitution For 30 Seconds Max Calorie Bike:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold
WORKOUT
We are what we repeatedly DO.
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
10 Barbell Strict Press
10 Barbell Supine Row
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 5 Bench Press
Station 2: 6 Assisted Single Leg Romanian Deadlifts (Each Side)
*70% Of 1rm Bench Press*
4 Sets:
30 Seconds Max Calorie Bike
30 Seconds Max Reps DB Lateral Lunges
30 Seconds Max Reps DB Down Up Devils Press
30 Seconds Max Reps DB Bicep Curls
*Rest 1 Minute Between Sets*
Against A 15 Minute Clock:
3 Clusters
6 Front Rack Reverse Lunges
9 Crossbody V Ups
12 KB Swings
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 30 Seconds Max Calorie Bike:
8 Man Makers / 10 Burpees / 60 Seconds High Plank Hold
SUNDAY
Dec 13, 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