Week 52 | Dec 2020
MONDAY
Dec 21, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Prove Them WRONG.
Workout
|
Every 2 Minutes For 8 Minutes (4 Sets):
10 Death March (Each Side)
10 Side Crunch (Each Side)
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 50 Quick Taps
Station 2: 30 Shoulder Taps
Station 3: 10 Atomic Sit Ups
|
WORKOUT
Prove Them WRONG.
Workout
|
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 DB Power Cleans
Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups
|
Modifications
|
Substitution For
10 Calorie Bike:
50 Double Unders
or
100 Single Unders
or
10 Burpees / 15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists
|
WORKOUT
Prove Them WRONG.
Workout
|
Every 2 Minutes For 12 Minutes (6 Sets):
3 Back Squats
12 Alternating DB Bicep Curls
85% Of 1rm Back Squat
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 DB Power Cleans
Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups
|
Modifications
|
Substitution For
10 Calorie Bike:
50 Double Unders
or
100 Single Unders
or
10 Burpees
or
15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists
|
WORKOUT
Prove Them WRONG.
Workout
|
Every 2 Minutes For 6 Minutes (3 Sets):
Hang Muscle Snatch + Hang Power Snatch + Low Hang Power Snatch
*60-70% Of 1rm Snatch*
Every 2 Minutes For 6 Minutes (3 Sets):
6 Snatch Deadlifts
*80-90% Of 1rm Snatch*
Every 2 Minutes For 12 Minutes (6 Sets):
3 Back Squats
12 Alternating DB Bicep Curls
85% Of 1rm Back Squat
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10 Calorie Bike
Station 2: 10 DB Renegade Rows
Station 3: 5 Power Cleans
*Build To A Heavy 5 Rep*
Every 2 Minutes For 10 Minutes (5 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
10 Weighted Sit Ups
|
Modifications
|
Substitution For
10 Calorie Bike:
50 Double Unders
or
100 Single Unders
or
10 Burpees
or
15 Down Ups
or
50 Jumping Jacks
or
50 Mountain Climber Twists
|
TUESDAY
Dec 22, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Believe in yourself, and you will be UNSTOPPABLE
Workout
|
Every 3 Minutes For 9 Minutes (3 Sets):
5 Staggered Push Ups
10 Floor Touch To Jumps
15 Tuck Dragonflies
5 Rounds For Time (10 Minute Time Cap):
10 Broad Jump
20 Quick Taps
10 Deadlift Jumps
|
WORKOUT
Believe in yourself, and you will be UNSTOPPABLE
Workout
|
Every 3 Minutes For 15 Minutes (5 Sets):
5 Banded Wide Grip Strict Pull Ups
10 Single Arm Banded Lat Pulls
15 Toes To DB
5 Rounds For Time (12 Minute Time Cap):
10 Alternating DB Hang Power Snatch
20 Double Unders / 40 Single Unders
10 DB Deadlifts
|
Modifications
|
Substitution For
5 Strict Banded Wide Grip Pull Up:
10 DB Upright Row
or
10 DB Bent Over Seesaw Row
or
10 Banded High Pulls
Substitution For
10 Double Unders / 20 Single Unders:
6 Calorie On Any Machine
or
6 Burpees
or
100m Run
or
10 Sit Ups
|
WORKOUT
Believe in yourself, and you will be UNSTOPPABLE
Workout
|
Every 3 Minutes For 12 Minutes (4 Sets):
5 DB Strict Press
30 Second DB Front Rack Hold
Every 3 Minutes For 15 Minutes (5 Sets):
5 Banded Wide Grip Strict Pull Ups
10 Single Arm Banded Lat Pulls
15 Toes To DB
5 Rounds For Time (12 Minute Time Cap):
10 Alternating DB Hang Power Snatch
20 Double Unders / 40 Single Unders
10 DB Deadlifts
|
Modifications
|
Substitution For
5 Strict Banded Wide Grip Pull Up:
10 DB Upright Row
or
10 DB Bent Over Seesaw Row
or
10 Banded High Pulls
Substitution For
10 Double Unders / 20 Single Unders:
6 Calorie On Any Machine
or
6 Burpees
or
100m Run
or
10 Sit Ups
|
WORKOUT
Believe in yourself, and you will be UNSTOPPABLE
Workout
|
Every Minute For 5 Minutes (5 Sets):
3 Split Jerk
*65-75% Of 1rm Split Jerk*
*Rest 2 Minutes*
Every 90 Seconds For 4:30 Minutes (3 Sets):
1 Split Jerk
*75+% Of 1rm Split Jerk*
Every 3 Minutes For 12 Minutes (4 Sets):
5 Strict Press
30 Second DB Front Rack Hold
Every 3 Minutes For 15 Minutes (5 Sets):
5 Banded Wide Grip Strict Pull Ups
10 Single Arm Banded Lat Pulls
15 Toes To DB
5 Rounds For Time (12 Minute Time Cap):
10 Hang Power Snatch
20 Double Unders / 40 Single Unders
10 Deadlifts
|
Modifications
|
Substitution For
5 Strict Banded Wide Grip Pull Up:
10 DB Upright Row
or
10 DB Bent Over Seesaw Row
or
10 Banded High Pulls
Substitution For
10 Double Unders / 20 Single Unders:
6 Calorie On Any Machine
or
6 Burpees
or
100m Run
or
10 Sit Ups
|
WEDNESDAY
Dec 23, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Make friends that WANT you to level up.
Workout
|
As Many Rounds As Possible In 8 Minutes:
9 Floor Touch To Jumps
12 Burpees
15 Jumping Jacks
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 Lunges
Station 3: 10 Plank To Knee Taps
*Rest 1 Minute*
2 Minute Max Effort:
High Plank Hold
|
WORKOUT
Make friends that WANT you to level up.
Workout
|
As Many Rounds As Possible In 10 Minutes:
9 DB Power Clean And Jerks
6 DB Push Ups
3 Box Jumps
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 DB Front Rack Lunges
Station 3: 10 Plank To Knee Taps
*Rest 2 Minutes*
3 Minute Max Effort:
Pike Hold
|
Modifications
|
Substitution For
10 DB Box Step Over:
10 DB Front Squats
or
10 DB Front Rack Lunges
or
10 Reverse Lunge To Knee Jumps
Substitution For
3 Box Jumps:
6 Pop Squats
or
6 Floor Touch To Jumps
or
6 Jumping Air Squats
Substitution For
Pike Hold:
Handstand Hold
or
Wall Walks
or
Pike Shoulder Taps
or
Feet Elevated Pike Push Ups
|
WORKOUT
Make friends that WANT you to level up.
Workout
|
Every 2 Minutes for 6 Minutes (3 Sets):
10 DB Box Step Overs
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 10 Pall Off Press + 10 Second Hold (Right Side)
Station 2: 10 Pall Off Press + 10 Second Hold (Left Side)
As Many Rounds As Possible In 10 Minutes:
9 DB Power Clean And Jerks
6 DB Push Ups
3 Box Jumps
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 DB Front Rack Lunges
Station 3: 10 Plank To Knee Taps
*Rest 2 Minutes*
3 Minute Max Effort:
Pike Hold
|
Modifications
|
Substitution For
10 DB Box Step Over:
10 DB Front Squats
or
10 DB Front Rack Lunges
or
10 Reverse Lunge To Knee Jumps
Substitution For
3 Box Jumps:
6 Pop Squats
or
6 Floor Touch To Jumps
or
6 Jumping Air Squats
Substitution For
Pike Hold:
Handstand Hold
or
Wall Walks
or
Pike Shoulder Taps
or
Feet Elevated Pike Push Ups
|
WORKOUT
Make friends that WANT you to level up.
Workout
|
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 3 Front Squats
Station 2:10 Banded Reverse Hypers
*80% Of 1rm Front Squat*
Every 2 Minutes for 6 Minutes (3 Sets):
10 DB Box Step Overs
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 10 Pall Off Press + 10 Second Hold (Right Side)
Station 2: 10 Pall Off Press + 10 Second Hold (Left Side)
As Many Rounds As Possible In 10 Minutes:
9 DB Power Clean And Jerks
6 DB Push Ups
3 Box Jumps
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 Crossbody V Ups
Station 2: 10 DB Front Rack Lunges
Station 3: 10 Plank To Knee Taps
*Rest 2 Minutes*
3 Minute Max Effort:
Handstand Hold
|
Modifications
|
Substitution For
10 DB Box Step Over:
10 DB Front Squats
or
10 DB Front Rack Lunges
or
10 Reverse Lunge To Knee Jumps
Substitution For
3 Box Jumps:
6 Pop Squats
or
6 Floor Touch To Jumps
or
6 Jumping Air Squats
Substitution For
Handstand Hold:
Pike Hold
or
Wall Walks
or
Pike Shoulder Taps
or
Feet Elevated Pike Push Ups
|
THURSDAY
Dec 24, 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 25, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
It's The Most Wonderful Time Of The Year.
Workout
|
12 Days Of Christmas (25 Minute Time Cap):
1. Jumping Air Squats
2. Broad Jump
3. Plank To Knee Taps
4. Burpees
5. V-Ups
6. Floor Touch To Jumps
7. Push Ups
8. Mountain Climbers
9. Russian Twists
10. Cossack Squats
11. Back Extensions
12. Lunges
|
WORKOUT
It's The Most Wonderful Time Of The Year.
Workout
|
12 Days Of Christmas (35 Minute Time Cap):
1. DB Front Squats
2. Double DB Snatch
3. DB Bent Over Rows
4. Burpees Over DB
5. V-Ups
6. DB Thrusters
7. Push Ups
8. Mountain Climbers
9. DB Push Press
10. DB Hang Power Cleans
11. DB Deadlifts
12. DB Front Rack Lunges
|
WORKOUT
It's The Most Wonderful Time Of The Year.
Workout
|
12 Days Of Christmas (35 Minute Time Cap):
1. DB Front Squats
2. Double DB Snatch
3. DB Bent Over Rows
4. Burpees Over DB
5. V-Ups
6. DB Thrusters
7. Push Ups
8. Mountain Climbers
9. DB Push Press
10. DB Hang Power Cleans
11. DB Deadlifts
12. DB Front Rack Lunges
|
WORKOUT
It's The Most Wonderful Time Of The Year.
Workout
|
12 Days Of Christmas (35 Minute Time Cap):
1. Overhead Squats
2. Power Snatch
3. Strict Pull Ups
4. Burpees Over Bar
5. V-Ups
6. Thrusters
7. Push Ups
8. Box Jump Overs
9. Push Press
10. Hang Power Cleans
11. Deadlifts
12. Front Rack Lunges
|
Modifications
|
Substitution For
1 Overhead Squat:
1 Front Squat
Substitution For
3 Strict Pull Ups:
3 DB Bent Over Rows
Substitution For
8 Box Jump Overs:
8 Pop Squats
|
SATURDAY
Dec 26, 2020
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Start SOMEWHERE.
Workout
|
For Time (15 Minute Time Cap):
50 Plank Jumps
25 Pop Squats
40 Plank Jumps
20 Pop Squats
30 Plank Jumps
15 Pop Squats
20 Plank Jumps
10 Pop Squats
10 Plank Jumps
5 Pop Squats
|
WORKOUT
Start SOMEWHERE.
Workout
|
4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold
*Rest 1 Minute Between Sets*
For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats
|
Modifications
|
Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
-Plank Jacks
or
-Jumping Jacks
or
-High Knees
or
-Quick Taps
or
-Mountain Climbers
|
WORKOUT
Start SOMEWHERE.
Workout
|
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Bench Press
Station 2: 6 Single Leg Weighted Hip Thrusts (Each Side)
*75% Of 1rm Bench Press*
4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold
*Rest 1 Minute Between Sets*
For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats
|
Modifications
|
Substitution For
4 Bench Press:
or
6 DB Bench Press
Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Plank Jacks
or
Jumping Jacks
or
High Knees
or
Quick Taps
or
Mountain Climbers
|
WORKOUT
Start SOMEWHERE.
Workout
|
Every 2 Minutes For 12 Minutes (6 Sets):
10 DB Renegade Rows
30 Seconds of Banded Monster Walk
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4 Bench Press
Station 2: 6 Single Leg Weighted Hip Thrusts (Each Side)
*75% Of 1rm Bench Press*
4 Sets:
30 Seconds Max Burpees
30 Seconds Max DB Alternating Side Bends
30 Seconds Max Weighted Cossack Squats
30 Seconds Max Half Push Up Hold
*Rest 1 Minute Between Sets*
For Time (15 Minute Time Cap):
50 Double Unders / 100 Single Unders
25 DB Goblet Squats
40 Double Unders / 80 Single Unders
20 DB Goblet Squats
30 Double Unders / 60 Single Unders
15 DB Goblet Squats
20 Double Unders / 40 Single Unders
10 DB Goblet Squats
10 Double Unders / 20 Single Unders
5 DB Goblet Squats
|
Modifications
|
Substitution For
50 / 40 / 30 / 20 / 10 Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
- Plank Jacks
or
-Jumping Jacks
or
-High Knees
or
-Quick Taps
or
-Mountain Climbers
|
SUNDAY
Dec 27, 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