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
Hip Thrust
Glute Bridge Walkout
Broad Jump
Deadlift Jump
Burpee
Crossbody V Up
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
Banded Hip Thrust
Banded Glute Bridge Walkout
V Up
DB Deadlift
Burpee Over DB
DB Cluster
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
Back Squat
Push Up
High Box Jump
DB Deadlift
Burpee Over DB
DB Cluster
Banded Hip Thrust
Banded Glute Bridge Walkout
V Up
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
Low Hang Power Snatch
Overhead Squat
Back Squat
Push Up
High Box Jump
Deadlift
Burpee Over Bar
Cluster
Banded Hip Thrust
Banded Glute Bridge Walkout
V Up
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
VIDEO DEMOS
High Knee
Vertical Jump
Inchworm
Tricep Extension
Pike Push Up
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
Burpee
Lateral Hop
Shoulder Tap
Single Arm Plank Hold
Hands Overhead Sit Up
Clamshell
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
Double Unders
Single Unders
Burpee Over DB
DB Deadlift
DB Hang Power Clean
DB Push Press
DB Thruster
Double DB Snatch
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
Double Unders
Single Unders
Burpee Over DB
DB Deadlift
DB Hang Power Clean
DB Push Press
DB Thruster
Double DB Snatch
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
VIDEO DEMOS
Double Unders
Single Unders
Burpee Over Bar
Deadlift
Hang Power Clean
Push Press
Thruster
Power Snatch
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
Pop Squat
Floor Touch To Jump
High Knee
Push Up
Mountain Climber
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