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
 
High To Low Plank
 
Burpee Broad Jump
 
Butterfly Sit Up
 
Lateral Lunge

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:
 
KB Swing:
 
Double Under:
 
Single Under:
 
Bulgarian Split Squat:
 
Plank Slide:

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:
 
DB Arnold Press:
 
DB Hang Power Snatch:
 
KB Swing:
 
Double Under:
 
Single Under:
 
Bulgarian Split Squat:
 
Plank Slide:

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:
 
Hang Power Snatch:
 
Low Hang Power Snatch:
 
Snatch Grip Deadlift:
 
Back Squat:
 
DB Arnold Press:
 
KB Swing:
 
Double Under:
 
Single Under:
 
Bulgarian Split Squat:
 
Plank Slide:

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

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:
 
Reverse Lunge To Knee Jump:
 
Cuban Rotation:
 
DB Bent Over Seesaw Row:
 
Pall Off Press:
 
DB Power Clean:
 
DB Shoulder To Overhead:

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:
 
Reverse Lunge To Knee Jump:
 
Cuban Rotation:
 
DB Bent Over Seesaw Row:
 
Pall Off Press:
 
DB Power Clean:
 
DB Shoulder To Overhead:

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:
 
Split Jerk:
 
Alternating DB Bench Press:
 
Reverse Lunge To Knee Jump:
 
Cuban Rotation:
 
DB Bent Over Seesaw Row:
 
Pall Off Press:
 
DB Power Clean:
 
DB Shoulder To Overhead:

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

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:
 
Burpee DB Deadlift:
 
Broad Jump:
 
Banded Glute Bridge March:
 
Banded Side Step:
 
Banded Strict Pull Up:
 
Banded Row:

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:
 
Single Leg Assisted DB Romanian Deadlift:
 
Weighted Russian Twist:
 
DB Sumo Squat Romanian Deadlifts:
 
Burpee DB Deadlift:
 
Broad Jump:
 
Banded Glute Bridge March:
 
Banded Side Step:
 
Banded Strict Pull Up:
 
Banded Row:

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:
 
Standing Banded Abduction:
 
Flutter Kick:
 
Single Leg Assisted DB Romanian Deadlift:
 
Weighted Russian Twist:
 
DB Sumo Squat Romanian Deadlifts:
 
Burpee DB Deadlift:
 
Broad Jump:
 
Banded Glute Bridge March:
 
Banded Side Step:
 
Banded Strict Pull Up:
 
Banded Row:

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

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:
 
Side Heel Crunch:
 
DB Lateral Raise:
 
Tuck Dragonflies:
 
Bicep Curl:
 
Banded Deadbug:
 
Russian KB Swing:
 
Jumping Air Squat:
 
Double Under:
 
Single Under:

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:
 
DB Bench Press:
 
Skull Crusher:
 
Side Heel Crunch:
 
DB Lateral Raise:
 
Tuck Dragonflies:
 
Bicep Curl:
 
Banded Deadbug:
 
Russian KB Swing:
 
Jumping Air Squat:
 
Double Under:
 
Single Under:

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:
 
Overhead Squat:
 
Hanging Knee Raise:
 
Bench Press:
 
Skull Crusher:
 
Side Heel Crunch:
 
DB Lateral Raise:
 
Tuck Dragonflies:
 
Bicep Curl:
 
Banded Deadbug:
 
Russian KB Swing:
 
Jumping Air Squat:
 
Double Under:
 
Single Under:

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

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:
 
Side Plank Hold:
 
KB Sumo Deadlift High Pull:
 
DB Deadlift:
 
High To Low Plank:
 
Single Arm DB Thruster:
 
Alternating DB Hang Clean And Jerk:
 
Down Up:

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:
 
Banded Hip Thrust:
 
KB Sumo Squat Romanian Deadlift:
 
Side Plank Hold:
 
KB Sumo Deadlift High Pull:
 
DB Deadlift:
 
High To Low Plank:
 
Wallball:
 
Alternating DB Hang Clean And Jerk:
 
Down Up:

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:
 
Banded Hip Thrust:
 
KB Front Rack Squat:
 
Deadlift:
 
KB Sumo Squat Romanian Deadlift:
 
Side Plank Hold:
 
KB Sumo Deadlift High Pull:
 
DB Deadlift:
 
High To Low Plank:
 
Wallball:
 
Alternating DB Hang Clean And Jerk:
 
Down Up:

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