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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow