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Dec 13, 2020

Week 51 | Dec 2020

MONDAY

Dec 14, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Strive For Progress. NOT Perfection.

Workout

Every 2 Minutes For 8 Minutes (4 Sets):

10 Bulgarian Split Squats (Each Side)
10 High To Low Planks

2 Sets:
As Many Rounds As Possible In 3 Minutes:

10 Burpee Broad Jumps
20 Butterfly Sit Ups
30 Lateral Lunges

*Rest 1 Minute Between Sets*
**PicK Up Where You Left Off**

VIDEO DEMOS

Bulgarian Split Squat
https://youtu.be/CgwEVZUtDHU
 
High To Low Plank
https://youtu.be/lac7_AjvVnI
 
Burpee Broad Jump
https://youtu.be/fFKyoe2qHjY
 
Butterfly Sit Up
https://youtu.be/ZY1j46ozHHU
 
Lateral Lunge
https://youtu.be/vZHoVrYWlBk

WORKOUT

Strive For Progress. NOT Perfection.

Workout

3 Sets:
As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Power Snatch
10 KB Swings
10 Double Unders / 20 Single Unders

*Rest 1 Minute Between Sets*

Every 2 Minutes For 10 Minutes (5 Sets):
10 Bulgarian Split Squats (Each Side)
10 DB Plank Slides
10 renegade Rows

Modifications

Substitution For
10 Double Unders / 20 Single Unders:
 
20 High Knees
or
20 Quick Taps
or
10 Down Ups
or
15 Atomic Sit Ups
or
10 Renegade Rows

VIDEO DEMOS

DB Hang Power Snatch:
https://youtu.be/cezqsE5PsLo
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Double Under:
https://youtu.be/SqGUx2OolfM
 
Single Under:
https://youtu.be/lzDV6Az0Sfg
 
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
 
Plank Slide:
https://youtu.be/A-dNwGE3OVo

WORKOUT

Strive For Progress. NOT Perfection.

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
4 Back Squats
12 DB Arnold Press
75% Of 1rm Back Squat

3 Sets:
As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Power Snatch
10 KB Swings
10 Double Unders / 20 Single Unders

*Rest 1 Minute Between Sets*

Every 2 Minutes For 10 Minutes (5 Sets):
10 Bulgarian Split Squats (Each Side)
10 DB Plank Slides

Modifications

Substitution For
10 Double Unders / 20 Single Unders:
 
20 High Knees
or
20 Quick Taps
or
10 Down Ups
or
15 Atomic Sit Ups
or
10 Renegade Rows

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
 
DB Hang Power Snatch:
https://youtu.be/cezqsE5PsLo
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Double Under:
https://youtu.be/SqGUx2OolfM
 
Single Under:
https://youtu.be/lzDV6Az0Sfg
 
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
 
Plank Slide:
https://youtu.be/A-dNwGE3OVo

WORKOUT

Strive For Progress. NOT Perfection.

Workout


Every 2 Minutes For 6 Minutes (3 Sets):
Hang Muscle Snatch + Hang Power Snatch + Low Hang Power Snatch
*55-65% Of 1rm Snatch*

Every 2 Minutes For 6 Minutes (3 Sets):
6 Snatch Deadlifts
*70-80% Of 1rm Snatch*

Every 2 Minutes For 12 Minutes (6 Sets):
4 Back Squats
12 DB Arnold Press
75% Of 1rm Back Squat

3 Sets:

As Many Rounds As Possible In 5 Minutes:
10 Hang Power Snatch
10 KB Swings
10 Double Unders / 20 Single Unders

*Rest 1 Minute Between Sets*

Every 2 Minutes For 10 Minutes (5 Sets):
10 Bulgarian Split Squats (Each Side)
10 DB Plank Slides

Modifications

Substitution for
10 Double Unders:
 
20 Single Unders
or
20 High Knees
or
20 Quick Taps
or
10 Down Ups
or
15 Atomic Sit Ups
or
10 Renegade Rows

 

VIDEO DEMOS

Hang Muscle Snatch:
https://youtu.be/wgjt5Qik8QI
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Low Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Snatch Grip Deadlift:
https://youtu.be/KOm5SOqn6KU
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Double Under:
https://youtu.be/SqGUx2OolfM
 
Single Under:
https://youtu.be/lzDV6Az0Sfg
 
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
 
Plank Slide:
https://youtu.be/A-dNwGE3OVo

TUESDAY

Dec 15, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

A smile is the greatest thing you can wear.

Workout

4 Sets:
10 Cuban Rotations
10 Tricep Extensions
10 Seconds Single Arm Plank Hold (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 5 Minutes:
14 Down Ups
12 Deadlift Jumps
10 Pike Push Ups

*Rest 1 Minute*

As Many Rounds As Possible In 5 Minutes:
10 Pike Push Ups
12 Deadlift Jumps
14 Down Ups

VIDEO DEMOS

Cuban Rotation
https://youtu.be/u100djIynM8
 
Tricep Extension
https://youtu.be/_o6S5sjhgIQ
 
Single Arm Plank Hold
https://youtu.be/8AiBxHJf3ik
 
Down Up
https://youtu.be/E-gzFtuecIs
 
Deadlift Jump
https://youtu.be/VAOh9hgLDjY
 
Pike Push Up
https://youtu.be/peEYewmt8IA

WORKOUT

A smile is the greatest thing you can wear.

Workout


4 Sets:
10 Cuban Rotations
10 DB Bent Over Seesaw Rows
10 Pall Off Press (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 7 Minutes:
14 Calorie Row
12 DB Power Cleans
10 DB Shoulder To Overhead

*Rest 1 Minute*

As Many Rounds As Possible In 7 Minutes:
10 DB Shoulder To Overhead
12 DB Power Cleans
14 Calorie Row

Modifications

Substitution For
14 Calorie Row:
 
14 Calorie On Any Machine
or
14 Burpees
or
40 Double Unders
or
80 Single Unders
or
250m Run
or
25 Sit Ups
 

VIDEO DEMOS

Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Reverse Lunge To Knee Jump:
https://youtu.be/Ft7nvtR9T6g
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
DB Bent Over Seesaw Row:
https://youtu.be/LmHV53SMaoE
 
Pall Off Press:
https://youtu.be/b6iw04FYmXk
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

WORKOUT

A smile is the greatest thing you can wear.

Workout


Every 3 Minutes For 12 Minutes (4 Sets):
10 Alternating DB Bench Press
10 Reverse Lunge To Knee Jumps (Each Side)

4 Sets:
10 Cuban Rotations
10 DB Bent Over Seesaw Rows
10 Pall Off Press (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 7 Minutes:
14 Calorie Row
12 DB Power Cleans
10 DB Shoulder To Overhead

*Rest 1 Minute*

As Many Rounds As Possible In 7 Minutes:
10 DB Shoulder To Overhead
12 DB Power Cleans
14 Calorie Row

Modifications

Substitution For
14 Calorie Row:
 
14 Calorie On Any Machine
or
14 Burpees
or
40 Double Unders
or
80 Single Unders
or
250m Run
or
25 Sit Ups

VIDEO DEMOS

Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Reverse Lunge To Knee Jump:
https://youtu.be/Ft7nvtR9T6g
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
DB Bent Over Seesaw Row:
https://youtu.be/LmHV53SMaoE
 
Pall Off Press:
https://youtu.be/b6iw04FYmXk
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

WORKOUT

A smile is the greatest thing you can wear.

Workout

Every Minute For 5 Minutes (5 Sets):
3 Push Jerk
*60-70% Of 1rm Push Jerk*

Every Minute For 5 Minutes (5 Sets):
3 Split Jerk
*60-70% Of 1rm Split Jerk*

Every 3 Minutes For 12 Minutes (4 Sets):
10 Alternating DB Bench Press
10 Reverse Lunge To Knee Jumps (Each Side)

4 Sets:
10 Cuban Rotations
10 DB Bent Over Seesaw Rows
10 Pall Off Press (Each Side)

*Rest As Needed*

As Many Rounds As Possible In 7 Minutes:
14 Calorie Row
12 DB Power Cleans
10 DB Shoulder To Overhead

*Rest 1 Minute*

As Many Rounds As Possible In 7 Minutes:
10 DB Shoulder To Overhead
12 DB Power Cleans
14 Calorie Row

Modifications

Substitution for
14 Calorie Row:
 
14 Calorie On Any Machine
or
14 Burpees
or
40 Double Unders
or
80 Single Unders
or
250m Run
or
25 Sit Ups

 

VIDEO DEMOS

Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Reverse Lunge To Knee Jump:
https://youtu.be/Ft7nvtR9T6g
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
DB Bent Over Seesaw Row:
https://youtu.be/LmHV53SMaoE
 
Pall Off Press:
https://youtu.be/b6iw04FYmXk
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

WEDNESDAY

Dec 16, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Take the risk, or lose the chance.

Workout

3 Rounds For Time (10 Minute Time Cap):

15 Sumo Squats
10 Burpee Deadlift Jumps
5 Broad Jumps

Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 12-15 Glute Bridge March
Station 2: 12-15 Side Steps
*Banded Optional*

VIDEO DEMOS

Sumo Squat
https://youtu.be/dI84HigJuQk
 
Burpee Deadlift Jump
https://youtu.be/b2KHLIozx6U
 
Broad Jump
https://youtu.be/mOUCwjp6xs8
 
Glute Bridge March
https://youtu.be/vWgcCMz-1pM
 
Side Step
https://youtu.be/VPPBMNRWayk

WORKOUT

Take the risk, or lose the chance.

Workout

3 Rounds For Time (10 Minute Time Cap):
15 DB Sumo Squat Romanian Deadlifts
10 Burpee DB Deadlifts
5 Broad Jumps

Rotate Stations Every Minute For 8 Minutes (4 Sets):

Station 1: 12-15 Banded Glute Bridge March
Station 2: 12-15 Banded Side Steps

Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 6-10 Banded Strict Pull Ups
Station 2: 12-15 Banded Rows

 

Modifications

Substitution For
10 Banded Strict Pull Up:
 
10 Banded Rows
or
10 Laying Banded Lat Pulldowns
or
10 Banded Pall Off Press
 

VIDEO DEMOS

DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
 
Burpee DB Deadlift:
https://youtu.be/oo11Iyb9k3s
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Banded Glute Bridge March:
https://youtu.be/ROp6V0tuXQo
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Banded Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Banded Row:
https://youtu.be/Eq06svMgwAg

WORKOUT

Take the risk, or lose the chance.

Workout

Every Minute For 5 Minutes (5 Sets):
20-30 Flutter Kicks

Every Minute For 5 Minutes (5 Sets):
5 Single Leg Assisted DB Romanian Deadlift (Each Side)

Every Minute For 5 Minutes (5 Sets):
20-30 Seconds Weighted Russian Twists

3 Rounds For Time (10 Minute Time Cap):
15 DB Sumo Squat Romanian Deadlifts
10 Burpee DB Deadlifts
5 Broad Jumps

Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 12-15 Banded Glute Bridge March
Station 2: 12-15 Banded Side Steps

Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 6-10 Banded Strict Pull Ups
Station 2: 12-15 Banded Rows

Modifications

Substitution For
10 Banded Strict Pull Up:
 
10 Banded Rows
or
10 Laying Banded Lat Pulldowns
or
10 Banded Pall Off Press

VIDEO DEMOS

Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Single Leg Assisted DB Romanian Deadlift:
https://youtu.be/bSSllR6MoZs
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
DB Sumo Squat Romanian Deadlifts:
https://youtu.be/QjQbYNFzYOk
 
Burpee DB Deadlift:
https://youtu.be/oo11Iyb9k3s
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Banded Glute Bridge March:
https://youtu.be/ROp6V0tuXQo
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Banded Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Banded Row:
https://youtu.be/Eq06svMgwAg

WORKOUT

Take the risk, or lose the chance.

Workout

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Front Squats
Station 2: 10 Seated Band Abduction
*70% Of 1rm Front Squat*

Every Minute For 5 Minutes (5 Sets):
20-30 Flutter Kicks

Every Minute For 5 Minutes (5 Sets):
5 Single Leg Assisted DB Romanian Deadlift (Each Side)

Every Minute For 5 Minutes (5 Sets):
20-30 Seconds Weighted Russian Twists

3 Rounds For Time (10 Minute Time Cap):
15 DB Sumo Squat Romanian Deadlifts
10 Burpee DB Deadlifts
5 Broad Jumps

Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 12-15 Banded Glute Bridge March
Station 2: 12-15 Banded Side Steps

Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 6-10 Banded Strict Pull Ups
Station 2: 12-15 Banded Rows

Modifications

Substitution for
10 Banded Strict Pull Up:
 
10 Banded Rows
or
10 Laying Banded Lat Pulldowns
or
10 Banded Pall Off Press

 

VIDEO DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Standing Banded Abduction:
https://youtu.be/XMSARFyW78E
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Single Leg Assisted DB Romanian Deadlift:
https://youtu.be/bSSllR6MoZs
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
DB Sumo Squat Romanian Deadlifts:
https://youtu.be/QjQbYNFzYOk
 
Burpee DB Deadlift:
https://youtu.be/oo11Iyb9k3s
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Banded Glute Bridge March:
https://youtu.be/ROp6V0tuXQo
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Banded Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Banded Row:
https://youtu.be/Eq06svMgwAg

THURSDAY

Dec 17, 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 18, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Create your OWN sunshine.

Workout

Every 2 Minutes For 4 Minutes (2 Sets):
20 Mountain Climber Twists
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 High Knees
Max Reps Deadbugs
*Banded Optional*

For Time (8 Minute Time Cap):
Buy In:
200 Meter Run

3 Sets:
10 Jumping Lunges
10 Jumping Air Squats
10 Quick Taps

Buy Out:
200 Meter Run

Modifications

Substitution For
200m Run:
 
10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks
or
25 Down Ups

VIDEO DEMOS

Mountain Climber Twist
https://youtu.be/cB211wggl4E
 
Side Heel Crunch
https://youtu.be/qvvORTMlwpo
 
Lateral Raise
https://youtu.be/GftTlsvGX9s
 
Tuck Dragonflies
https://youtu.be/G_Mo2iJ05n4
 
High Knee
https://youtu.be/cWduJyaxxgo
 
Deadbug
https://youtu.be/HC-becwtGkg
 
Jumping Lunge
https://youtu.be/1sdcb-uEfU0
 
Jumping Air Squat
https://youtu.be/KAMbttiX7Vw
 
Quick Tap
https://youtu.be/9LvOkFm-aDA

WORKOUT

Create your OWN sunshine.

Workout

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Skull Crushers
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Bicep Curls
Max Reps Banded Deadbugs

For Time (10 Minute Time Cap):

Buy In:
200 Meter Run

3 Sets:
10 Russian KB Swings
10 Jumping Air Squats
10 Double Unders / 20 Single Unders

Buy Out:
200 Meter Run

Modifications

Substitution For
200m Run:
 
10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks
or
25 Down Ups
 
Substitution For
10 Double Unders / 20 Single Unders:
 
20 Quick Taps
or
20 High Knees
or
20 Butt Kickers
or
10 Down Ups
or
5 Tuck Jumps

VIDEO DEMOS

Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
Side Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4
 
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
 
Jumping Air Squat:
https://youtu.be/KAMbttiX7Vw
 
Double Under:
https://youtu.be/SqGUx2OolfM
 
Single Under:
https://youtu.be/lzDV6Az0Sfg

WORKOUT

Create your OWN sunshine.

Workout

Every 2:30 For 12:30 Minutes (5 Sets):
15 Hanging Knee Raises
5 DB Bench Press

*Build To A Heavy 5 Reps*

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Skull Crushers
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Bicep Curls
Max Reps Banded Deadbugs

For Time (10 Minute Time Cap):

Buy In:
200 Meter Run

3 Sets:
10 Russian KB Swings
10 Jumping Air Squats
10 Double Unders / 20 Single Unders

Buy Out:
200 Meter Run

Modifications

Substitution For
15 Hanging Knee Raises:
 
15 Tuck Ups
or
15 Alternating Tuck Ups
or
15-20 Second Tuck Hold
 
 
200m Run:
 
10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks
or
25 Down Ups
 
 
Substitution For 10 Double Unders / 20 Single Unders:
 
20 Quick Taps
or
20 High Knees
or
20 Butt Kickers
or
10 Down Ups
or
5 Tuck Jumps

VIDEO DEMOS

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
DB Bench Press:
https://youtu.be/hBgI282QNE8
 
Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
Side Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4
 
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
 
Jumping Air Squat:
https://youtu.be/KAMbttiX7Vw
 
Double Under:
https://youtu.be/SqGUx2OolfM
 
Single Under:
https://youtu.be/lzDV6Az0Sfg

WORKOUT

Create your OWN sunshine.

Workout

Every Minute For 6 Minutes (3 Sets):
Squat Snatch + Overhead Squat
*60-70% Of 1rm Snatch*

*Rest 2 Minutes*

Every 2 Minutes For 6 Minutes (3 Sets):
2 Squat Snatch
*75% Of 1rm Squat Snatch*

Every 2:30 For 12:30 Minutes (5 Sets):
15 Hanging Knee Raises
5 Bench Press
*Build To A Heavy 5 Reps*

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Skull Crushers
Max Reps Side Heel Crunches

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Lateral Raises
Max Reps Tuck Dragon Flies

Every 2 Minutes For 4 Minutes (2 Sets):
20 DB Bicep Curls
Max Reps Banded Deadbugs

For Time (10 Minute Time Cap):
Buy In:
200 Meter Run

3 Sets:
10 Russian KB Swings
10 Jumping Air Squats
10 Double Unders / 20 Single Unders

Buy Out:
200 Meter Run

Modifications

Substitution for
200m Run:
10 Calorie On Any Machine
or
50 Plank Jumps
or
50 Russian Twists
or
50 Jumping Jacks / 25 Down Ups
 
10 Double Unders / 20 Single Unders:
20 Quick Taps
or
20 High Knees
or
20 Butt Kickers
or
10 Down Ups
or
5 Tuck Jumps

 

VIDEO DEMOS

Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
Bench Press:
https://youtu.be/OfAP9W7eF7Q
 
Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
Side Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4
 
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
 
Jumping Air Squat:
https://youtu.be/KAMbttiX7Vw
 
Double Under:
https://youtu.be/SqGUx2OolfM
 
Single Under:
https://youtu.be/lzDV6Az0Sfg

SATURDAY

Dec 19, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Start SOMEWHERE.

Workout

Every Minute For 3 Minutes (3 Sets):
10 Plank Bounces
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
10 Plank Jumps
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
10 Crossbody V Ups
Max Effort High To Low Planks

For Time (10 Minute Time Cap):
30 Pop Squats
30 Push Ups
30 Down Ups
20 Pop Squats
20 Push Ups
20 Down Ups
10 Pop Squats
10 Push Ups
10 Down Ups

VIDEO DEMOS

Plank Bounce
https://youtu.be/Hcvhq-pSFfU
 
Side Plank Hold
https://youtu.be/w4T-jS5DQvY
 
Plank Jump
https://youtu.be/A8ZC_oVI6r0
 
High To Low Plank
https://youtu.be/lac7_AjvVnI
 
Pop Squat
https://youtu.be/88ar-MUh2ro
 
Push Up
https://youtu.be/A0kHvANcgZk
 
Down Up
https://youtu.be/E-gzFtuecIs

WORKOUT

Start SOMEWHERE.

Workout


Every Minute For 3 Minutes (3 Sets):
5 KB Sumo Squat Romanian Deadlifts
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
5 Heavy KB Sumo Deadlift High Pulls
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
5 DB Deadlifts
Max Effort High To Low Planks

For Time (18 Minute Time Cap):

30 Single Arm DB Thrusters
30 Alternating DB Hang Clean And Jerks
30 Down Ups
20 Single Arm DB Thrusters
20 Alternating DB Hang Clean And Jerks
20 Down Ups
10 Single Arm DB Thrusters
10 Alternating DB Hang Clean And Jerks
10 Down Ups

Modifications

Substitution For
30 / 20 / 10 DB Thrusters:
 
30 / 20 / 10 Wallballs
or
Barbell Thrusters
or
DB Front Squats

VIDEO DEMOS

KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
 
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
 
Alternating DB Hang Clean And Jerk:
https://youtu.be/IuVzwbGxU08
 
Down Up:
https://youtu.be/E-gzFtuecIs

WORKOUT

Start SOMEWHERE.

Workout


Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Floor Touch To Jumps
Station 2: 10 Banded Hip Thrusts

Every Minute For 3 Minutes (3 Sets):
5 KB Sumo Squat Romanian Deadlifts
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
5 Heavy KB Sumo Deadlift High Pulls
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
5 DB Deadlifts
Max Effort High To Low Planks

For Time (18 Minute Time Cap):

30 Wallballs
30 Alternating DB Hang Clean And Jerks
30 Down Ups
20 Wallballs
20 Alternating DB Hang Clean And Jerks
20 Down Ups
10 Wallballs
10 Alternating DB Hang Clean And Jerks
10 Down Ups

Modifications

Substitution For
30 / 20 / 10 Wallballs:
 
30 / 20 / 10 DB Thrusters
or
Barbell Thrusters
or
DB Front Squats

VIDEO DEMOS

Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Banded Hip Thrust:
https://youtu.be/CMrgf91CKzQ
 
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
 
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Wallball:
https://youtu.be/eJ7TZf9JTFA
 
Alternating DB Hang Clean And Jerk:
https://youtu.be/IuVzwbGxU08
 
Down Up:
https://youtu.be/E-gzFtuecIs

WORKOUT

Start SOMEWHERE.

Workout


Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 20-30 Seconds Floor Touch To Jumps
Station 2: 10 Banded Hip Thrusts

Every 2:30 Minutes For 10 Minutes (4 Sets):

20 KB Front Rack Squats
5 Deadlifts
*80% Of 1rm Deadlift*

Every Minute For 3 Minutes (3 Sets):
5 KB Sumo Squat Romanian Deadlifts
Max Effort Side Plank Hold (L)

Every Minute For 3 Minutes (3 Sets):
5 Heavy KB Sumo Deadlift High Pulls
Max Effort Side Plank Hold (R)

Every Minute For 3 Minutes (3 sets):
5 DB Deadlifts
Max Effort High To Low Planks

For Time (18 Minute Time Cap):
30 Wallballs
30 Alternating DB Hang Clean And Jerks
30 Down Ups
20 Wallballs
20 Alternating DB Hang Clean And Jerks
20 Down Ups
10 Wallballs
10 Alternating DB Hang Clean And Jerks
10 Down Ups

Modifications

Substitution for
30 / 20 / 10 Wallballs:
 
30 / 20 / 10 DB Thrusters
or
Barbell Thrusters
or
DB Front Squats

VIDEO DEMOS

Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Banded Hip Thrust:
https://youtu.be/CMrgf91CKzQ
 
KB Front Rack Squat:
https://youtu.be/YKcA4pwmTqs
 
Deadlift:
https://youtu.be/lXUUM1itAkU
 
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
 
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Wallball:
https://youtu.be/eJ7TZf9JTFA
 
Alternating DB Hang Clean And Jerk:
https://youtu.be/IuVzwbGxU08
 
Down Up:
https://youtu.be/E-gzFtuecIs

SUNDAY

Dec 20, 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


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