Week 53 | Jan 2020

MONDAY

Dec 28, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 8-12 Hip Thrusts
Station 2: 6-8 Glute Bridge Walkouts
Station 3: 12 Broad Jumps
 
*Rest As Needed*
 
2 Sets:
 
As Many Rounds As Possible In 4 Minutes:
8 Deadlift Jumps
6 Burpees
4 Crossbody V Ups
 
*Rest 1 Minute Between Sets*

Video Demos

VIDEO DEMOS

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Hip Thrusts
Station 2: 6-8 Banded Glute Bridge Walkouts
Station 3: 12 V-Ups
 
4 Sets:
 
As Many Rounds As Possible In 4 Minutes:
8 DB Deadlifts
6 Burpees Over DB
4 DB Clusters
 
*Rest 1 Minute Between Sets*

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 5 Back Squats
Staton 2: 10 Push Ups
Station 3: 5 High Box Jumps
50-60% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
8 DB Deadlifts
6 Burpees Over DB
4 DB Clusters
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Hip Thrusts
Station 2: 6-8 Banded Glute Bridge Walkouts
Station 3: 12 V-Ups

Modifications

Substitution For 5 High Box Jumps:
5 Vertical Jumps / 10 Pop Squats

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
 
40-50% Of 1rm Squat Snatch
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 5 Back Squats
Staton 2: 10 Push Ups
Station 3: 5 High Box Jumps
50-60% Of 1rm Back Squat
 
4 Sets:
As Many Rounds As Possible In 4 Minutes:
8 Deadlifts
6 Burpees Over The Bar
4 Clusters
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Hip Thrusts
Station 2: 6-8 Banded Glute Bridge Walkouts
Station 3: 12 V-Ups

Modifications

Substitution For 5 High Box Jumps:
5 Vertical Jumps / 10 Pop Squats

VIDEO DEMOS

VIDEO DEMOS


TUESDAY

Dec 29, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (10 Minute Time Cap):
20 High Knees
10 Vertical Jumps
10 Inchworms
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Tricep Extensions
Station 2: 6-10 Pike Push Ups

VIDEO DEMOS

WORKOUT

Workout

5 Rounds For Time (15 Minute Time Cap):
 
10 Alternating Box Step Ups
50 Mountain Climbers
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Single Arm Banded Rows (Each Side)
Station 2: 6-10 Pike Push Ups

VIDEO DEMOS

VIDEO DEMOS

Alternating Box Step Up
 
Mountain Climber
 
Single Arm Banded Row
 
Pike Push Up

WORKOUT

Workout

4 Sets:
5 Supinated Negative Pull Up (3 Second Tempo Decent)
5 Single Arm DB Bent Over Rows (Each Side)
5 DB Floor Press
 
*Rest As Needed
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Concept 2 Hamstring Curls
Station 2: 6-10 Concept 2 Pike Ups
 
5 Rounds For Time (20 Minute Time Cap):
20 Alternating Box Step Ups
400m Run

Modifications

Substitution For 5 Supinated Negative Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 6-10 Concept 2 Hamstring Curl:
6-10 Banded Hamstring Curl / 30 Seconds Glute Bridge Hold
 
Substitution For 6-10 Concept 2 Pike Up:
6-10 Pike Push Ups / 30 Seconds Pike Hold
 
Substitution For 400m Row:
400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Supinated Negative Pull Up
 
Single Arm DB Bent Over Row
 
DB Floor Press
 
Concept 2 Hamstring Curl
 
Concept 2 Pike Up
 
Alternating Box Step Up

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
40-50% Of 1rm Strict Press
 
4 Sets:
5 Supinated Negative Pull Up (3 Second Tempo Decent)
5 Single Arm DB Bent Over Rows (Each Side)
5 DB Floor Press
 
*Rest As Needed
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-10 Concept 2 Hamstring Curls
Station 2: 6-10 Concept 2 Pike Ups
 
5 Rounds For Time (20 Minute Time Cap):
20 Alternating Box Step Ups
400m Run

Modifications

Substitution For 5 Supinated Negative Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution for 400m Run:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Strict Press
 
Push Press
 
Supinated Negative Pull Up
 
Single Arm DB Bent Over Row
 
DB Floor Press
 
Concept 2 Hamstring Curl
 
Concept 2 Pike Up
 
Alternating Box Step Up

WEDNESDAY

Dec 30, 2020

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Clock:
10 Burpees
20 Lateral Hops
30 Shoulder Taps
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
10 Second Single Arm Plank Hold
10 Hands Overhead Sit Ups
10 Clamshells (Each Side)
 
*Rest As Needed*

Modifications

Substitution For 10 Second Single Arm Plank Hold:
20 Second High Plank Hold

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

3 Sets:
 
10 Single Arm DB Floor Press (Each Side)
10 Weighted Sit Ups
10 Banded Clamshells (Each Side)
 
*Rest As Needed*
 
Against A 15 Minute Clock:
 
10 DB Burpee Snatch
20 Lateral Hops Over DB
5 Single Arm DB Hang Clean And Jerk (Each Side)
 
*Rest 1 Minute Between Rounds*

VIDEO DEMOS

VIDEO DEMOS

Single Arm DB Floor Press
 
Weighted Sit Up
 
Banded Clamshell
 
Burpee Snatch
 
Lateral Hop Over DB
 
Single Arm DB Hang Clean And Jerk

WORKOUT

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
10 Barbell Hip Thrusts
10-20 Seconds Barbell Hip Thrust Iso-Hold
 
*Rest The Remainder Of The Time*
 
Against A 15 Minute Clock:
10 DB Burpee Snatch
20 Lateral Hops Over DB
5 Single Arm DB Hang Clean And Jerk (Each Side)
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
10 Single Arm DB Floor Press (Each Side)
10 Plate Overhead Sit Ups
10 Banded Clamshells (Each Side)
 
*Rest As Needed*

Modifications

Substitution For 10 Barbell Hip Thrust:
10 Weighted Hip Thrust

VIDEO DEMOS

VIDEO DEMOS

Barbell Hip Thrust
 
Burpee Snatch
 
Lateral Hop Over DB
 
Single Arm DB Hang Clean And Jerk:
 
Single Arm DB Floor Press
 
Weighted Sit Up
 
Banded Clamshell

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
40-50% Of 1rm Squat Clean
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
15 Double Unders / 30 Single Unders
50% Of 1rm Front Squat
 
*Rest The Remainder Of The Time*
 
Against A 15 Minute Clock:
10 DB Burpee Snatch
20 Lateral Hops Over DB
5 Single Arm DB Hang Clean And Jerk (Each Side)
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
10 Single Arm DB Floor Press (Each Side)
10 Plate Overhead Sit Ups
10 Banded Clamshells (Each Side)
 
*Rest As Needed*

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
10 Pop Squats / 15 Air Squats

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Clean
 
Pause Front Squat
 
Double Unders
 
Single Unders
 
Burpee Snatch
 
Lateral Hop Over DB
 
Single Arm DB Hang Clean And Jerk
 
Single Arm DB Floor Press
 
Plate Overhead Sit Up
 
Banded Clamshell

THURSDAY

Dec 31, 2021

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

Jan 01, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

52 Quick Taps
 
20 Mountain Climber Twists
21 Floor Touch To Jumps
20 Mountain Climber Twists
21 Deadlift Jumps
20 Mountain Climber Twists
21 Crossbody V Ups
20 Mountain Climber Twists
21 Jumping Jacks
20 Mountain Climber Twists
21 Down Up High Knees
20 Mountain Climber Twists
21 Shoulder Tap Push Ups
 
52 Quick Taps

VIDEO DEMOS

VIDEO DEMOS

Mountain Climber Twist
 
Floor Touch To Jump
 
Deadlift Jump
 
Crossbody V Up
 
Jumping Jack
 
Down Up High Knee
 
Shoulder Tap Push Up

WORKOUT

Workout

365m Row
 
20 Double Unders / 40 Single Unders
21 Burpees Over DB
20 Double Unders / 40 Single Unders
21 DB Deadlifts
20 Double Unders / 40 Single Unders
21 DB Hang Power Cleans
20 Double Unders / 40 Single Unders
21 DB Push Press
20 Double Unders / 40 Single Unders
21 DB Thrusters
20 Double Unders / 40 Single Unders
21 Double DB Snatch
 
365m Row

Modifications

Substitution For 365m Row:
21 Calorie On Any Machine / 21 Box Jumps / 365m Run / 150 Mountain Climbers
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Mountain Climbers / 40 Bicycle Kicks / 40 Plank Jumps

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

365m Row
 
20 Double Unders / 40 Single Unders
21 Burpees Over DB
20 Double Unders / 40 Single Unders
21 DB Deadlifts
20 Double Unders / 40 Single Unders
21 DB Hang Power Cleans
20 Double Unders / 40 Single Unders
21 DB Push Press
20 Double Unders / 40 Single Unders
21 DB Thrusters
20 Double Unders / 40 Single Unders
21 Double DB Snatch
 
365m Row

Modifications

Substitution For 365m Row:
21 Calorie On Any Machine / 21 Box Jumps / 365m Run / 150 Mountain Climbers
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Mountain Climbers / 40 Bicycle Kicks / 40 Plank Jumps

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

365m Row
 
20 Double Unders / 40 Single Unders
21 Burpees Over Bar
20 Double Unders / 40 Single Unders
21 Deadlifts
20 Double Unders / 40 Single Unders
21 Hang Power Cleans
20 Double Unders / 40 Single Unders
21 Push Press
20 Double Unders / 40 Single Unders
21 Thrusters
20 Double Unders / 40 Single Unders
21 Snatch
 
365m Row

Modifications

Substitution For 365m Row:
21 Calorie On Any Machine / 21 Box Jumps / 365m Run
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Mountain Climbers / 40 Bicycle Kicks / 40 Plank Jumps

VIDEO DEMOS


SATURDAY

Jan 02, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of Pop Squats
60 Seconds Of Floor Touch To Jumps
60 Seconds Of High Knees
60 Seconds Of Push Ups
60 Seconds Of Mountain Climbers
60 Seconds Of Rest

Modifications

Substitution For 60 Seconds Of Mountain Climbers:
60 Seconds Of: Calorie On Any Machine / Burpees / Butterfly Sit Ups / Down Ups / 100m Run

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

4 Sets:
 
30 Seconds of Double Unders / Single Unders
*Rest 30 Seconds Between Sets*
 
*Rest 1 Minute*
 
As Many Reps As Possible In 4 Minutes:
5 DB Man Makers
5 Straight Leg Sit Ups
 
3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of DB Thrusters
60 Seconds Of DB Sumo Deadlift High Pulls
60 Seconds Of Lateral Hops Over DB
60 Seconds Of DB Push Press
60 Seconds Of Calorie Row
60 Seconds Of Rest

Modifications

Substitution For 30 Seconds Max Effort Of Double Unders / Single Unders:
30 Seconds Of:
Bicycle Kicks / Mountain Climber Twists / Russian Twists / Pop Squats
 
Substitution For 60 Seconds Of Calorie Row:
60 Seconds Of: Calorie On Any Machine / Burpees / Mountain Climbers / Down Ups / 100m Run

VIDEO DEMOS

VIDEO DEMOS

Double Unders
 
Single Unders
 
DB Man Maker
 
Straight Let Sit Up
 
DB Thruster
 
DB Sumo Deadlift High Pull
 
Lateral Hop Over DB
 
DB Push Press

WORKOUT

Workout

5 Sets:
8 DB Goblet Squats
8 Reverse Lunge To Knee Jumps (Each Side)
 
*Rest As Needed*
 
4 Sets:
30 Seconds Max Effort:
Calorie On Any Machine
 
*30 Seconds Rest Between Sets*
 
*Rest 1 Minute*
 
As Many Reps As Possible In 4 Minutes:
5 DB Man Makers
5 Inchworms
 
3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of Wallballs
60 Seconds Of DB Sumo Deadlift High Pulls
60 Seconds Of Lateral Hops Over DB
60 Seconds Of DB Push Press
60 Seconds Of Calorie Row
60 Seconds Of Rest

Modifications

Substitution For 30 Seconds Max Effort Of Calorie On Any Machine:
30 Seconds Of:
Bicycle Kicks / Mountain Climber Twists / Russian Twists / Pop Squats
 
Substitution For 60 Seconds Of Wallballs:
60 Seconds Of: DB Thrusters / DB Front Squats
 
Substitution For 60 Seconds Of Calorie Row:
60 Seconds Of: Calorie On Any Machine / Burpees / Double Unders / Single Unders / 100m Run

VIDEO DEMOS

VIDEO DEMOS

Goblet Squat
 
Reverse Lunge To Knee Jump
 
DB Man Maker
 
Inchworm
 
Wallball
 
DB Sumo Deadlift High Pull
 
Lateral Hop Over DB
 
DB Push Press

WORKOUT

Workout

5 Sets:
 
8 Barbell Back Squat Jumps
8 Reverse Lunge To Knee Jumps (Each Side)
 
*Rest As Needed*
Warm-up
Every 2 Minutes For 12 Minutes (6 Sets):
 
6 Alternating DB Bench Press
12 Banded Pull Aparts
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
5 Barbell Hip Thrusts
10-20 Seconds Barbell Hip Thrust Iso Hold
 
3 Sets For Max Reps (18 Minute Time Clock):
60 Seconds Of Wall balls
60 Seconds Of Sumo Deadlift High Pulls
60 Seconds Of Box Jumps
60 Seconds Of Push Press
60 Seconds Of Calorie Row
60 Seconds Of Rest

Modifications

Substitution For 8 Barbell Back Squat Jump:
8 Floor Touch To Jumps
 
Substitution For 60 Seconds Of Wallballs:
60 Seconds Of: DB Thrusters / DB Front Squats
 
Substitution For 60 Seconds Of Calorie Row:
60 Seconds Of: Calorie On Any Machine / Burpees / Double Unders / Single Unders / 100m Run

VIDEO DEMOS

VIDEO DEMOS

Barbell Back Squat Jump
 
Reverse Lunge To Knee Jump
 
Alternating DB Bench Press
 
Banded Pull Apart
 
Barbell Hip Thrust
 
Wallball
 
Sumo Deadlift High Pull
 
Box Jump
 
Push Press

SUNDAY

Jan 02, 2021

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



Sunday 01/03/21

REST DAY!

REST DAY DEMOS

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

Hamstring Flow

Lower Back Flow