MONDAY

JANUARY 3rd, 2022

Live life in PASSION.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

1 round

10 scorpions
10 samson lunges

WORKOUT

Workout Details

Part A)

Every 90 seconds for 6 minutes (4 sets)

20-30 banded tricep pulldowns
10-20 DB tricep extension

In remaining time
Max reps banded assisted push ups

Rest 60 seconds between sets

Part B)

Rotate stations every minute for 10 minutes (5 sets)

Station 1
12-24 floor touch to jumps

Station 2
8-12 burpees

Rest remaining time of each set

Modifications

No modifications for today.

MOVEMENT DEMOS

Banded tricep pulldown:
https://youtu.be/1BHa7hD40bk

DB tricep extension:
https://youtu.be/H1-1Xr_KSOE

Banded assisted push up:
https://youtu.be/1-wweKtH5b4

Floor touch to jump:
https://youtu.be/cxnViCCw5D0

Burpee:
https://youtu.be/YbnnsqGosjE

GS40

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

WORKOUT

Workout Details

Part A)

Every 90 seconds for 6 minutes (4 sets)

20-30 banded tricep pulldowns
10-20 DB tricep extension

In remaining time
Max reps banded assisted push ups

Rest 60 seconds between sets

Part B)

Rotate stations every minute for 18 minutes (6 sets)

Station 1
8-12 calorie row

Station 2
8-12 burpees

Station 3
30-45 seconds double unders or single unders

Rest remaining time of each set

Modifications

Substitution for 8-12 calorie row:
8-12 calorie on any machine

DB thruster
https://youtu.be/8yPcDDvWqsE

Substitution for 30-45 seconds of double or single unders:

Air squat
https://youtu.be/aCsSvnjockk

Mountain climber twist
https://youtu.be/cB211wggl4E

MOVEMENT DEMOS

Banded tricep pulldown:
https://youtu.be/1BHa7hD40bk

DB tricep extension:
https://youtu.be/H1-1Xr_KSOE

Banded assisted push up:
https://youtu.be/1-wweKtH5b4

Burpee:
https://youtu.be/YbnnsqGosjE

GS60

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

WORKOUT

Workout Details

Part A)

3 sets

5 pause front squats @ 50-60% of 1 rep max front squat @ 2 seconds pause

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

Every 90 seconds for 6 minutes (4 sets)

20-30 banded tricep pulldowns
10-20 DB tricep extension

In remaining time
Max reps banded assisted push ups

Rest 60 seconds between sets

Part C)

Rotate stations every minute for 10 minutes (5 sets)

Station 1
8-12 calorie row

Station 2
8-12 burpees

Rest remaining time of each set

Modifications

Substitution for 8-12 calorie row:
8-12 calorie on any machine

DB thruster
https://youtu.be/8yPcDDvWqsE

MOVEMENT DEMOS

Front squat:
https://youtu.be/-_Nw3jP6J1w

Banded tricep pulldown:
https://youtu.be/1BHa7hD40bk

DB tricep extension:
https://youtu.be/H1-1Xr_KSOE

Banded assisted push up:
https://youtu.be/1-wweKtH5b4

Burpee:
https://youtu.be/YbnnsqGosjE

GS80

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

WORKOUT

Workout Details

Part A)

5 sets

2 clean high pull + 2 hang power clean + 1 hang clean @ 50-60% of 1 rep max squat clean

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

3 sets

5 pause front squats @ 50-60% of 1 rep max front squat @ 2 seconds pause

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part C)

Every 90 seconds for 6 minutes (4 sets)

20-30 banded tricep pulldowns
10-20 DB tricep extension

In remaining time
Max reps banded assisted push ups

Rest 60 seconds between sets

Part D)

Rotate stations every minute for 10 minutes (5 sets)

Station 1
8-12 calorie row

Station 2
8-12 burpees

Rest remaining time of each set

Modifications

Substitution for 8-12 calorie row:
8-12 calorie on any machine

DB thruster
https://youtu.be/8yPcDDvWqsE

MOVEMENT DEMOS

Clean high pull:
https://youtu.be/8jIRsonYGvg

Hang power clean:
https://youtu.be/CgeMWG0_9kY

Hang clean:
https://youtu.be/3eMcMSHAiME

Front squat:
https://youtu.be/-_Nw3jP6J1w

Banded tricep pulldown:
https://youtu.be/1BHa7hD40bk

DB tricep extension:
https://youtu.be/H1-1Xr_KSOE

Banded assisted push up:
https://youtu.be/1-wweKtH5b4

Burpee:
https://youtu.be/YbnnsqGosjE

GSOLY

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

WORKOUT

Workout Details

Part A)

5 sets

8 bench press @ 50-60% of 1 rep max bench press
8 bulgarian split squats each side

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

Every 2 minutes for 12 minutes (6 sets)

6 front squats @ 50-60% of 1 rep max front squat
12 DB arnold press

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part C)

4 sets

20-30 seconds chinese plank hold
10-20 DB snow angels

Rest as needed between sets

Modifications

No modifications for today.

MOVEMENT DEMOS

Pause front squat:
https://youtu.be/-_Nw3jP6J1w

Bench press:
https://youtu.be/OfAP9W7eF7Q

DB split lunge:
https://youtu.be/zpVL54TR1e0

DB renegade row:
https://youtu.be/6DkSfh3ZLj0

Side leg plank raise:
https://youtu.be/15962MeC1EY

TUESDAY

JANUARY 4th, 2022

See The Good.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

Warm Up

2 rounds

10 banded pull aparts
10 banded pass throughs
10 banded good mornings

Complete 2 rounds then,

1 round

20 glute bridges
20 seconds glute bridge hold

WORKOUT

Workout Details

Part A)

3 sets

30 seconds flutter kicks
30 weighted russian twists
30 toe touches

Rest 60 seconds between sets

Part B)

3 rounds for time

21 DB front squats
15 tuck ups
9 mountain climbers each side

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

No modifications for today.

MOVEMENT DEMOS

Flutter kick:
https://youtu.be/eXHVnJKEwKI

Weighted russian twist:
https://youtu.be/_NQx-yN4LTc

Toe touch:
https://youtu.be/MnuowLijWGM

DB front squat:
https://youtu.be/NCgj_SxrMB4

Toe touch:
https://youtu.be/MnuowLijWGM

Mountain climber:
https://youtu.be/SSUB7zrU6sg

GS40

WARM UP

Warm Up

3 rounds

10 banded pull aparts
10 banded pass throughs
10 banded good mornings

Complete 3 rounds then,

2 rounds

20 glute bridges
20 seconds glute bridge hold

WORKOUT

Workout Details

Part A)

4 sets

30 seconds flutter kicks
30 weighted russian twists
30 toe touches

Rest 60 seconds between sets

Part B)

3 rounds for time

21 front squats
15 hanging knee raises
9 calorie bike

Time cap: 17 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Modifications

Substitution for 15 hanging knee raise:
15 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 9 calorie bike:
9 thruster
https://youtu.be/Jj6Ua6fbLOA

MOVEMENT DEMOS

Flutter kick:
https://youtu.be/eXHVnJKEwKI

Weighted russian twist:
https://youtu.be/_NQx-yN4LTc

Toe touch:
https://youtu.be/MnuowLijWGM

Front squat:
https://youtu.be/-_Nw3jP6J1w

Hanging knee raise:
https://youtu.be/YoqU047BHRs

GS60

WARM UP

Warm Up

3 rounds

10 banded pull aparts
10 banded pass throughs
10 banded good mornings

Complete 3 rounds then,

2 rounds

20 glute bridges
20 seconds glute bridge hold

WORKOUT

Workout Details

Part A)

Every 90 seconds for 9 minutes (6 sets)

8-10 banded wide grip pull ups

Rest remaining time of each set

Part B)

4 sets

30 seconds flutter kicks
30 weighted russian twists
30 toe touches

Rest 60 seconds between sets

Part C)

3 rounds for time

21 front squats
15 hanging knee raises
9 calorie bike

Time cap: 17 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Modifications

Substitution for 8-10 banded wide grip pull up:
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY

Substitution for 15 hanging knee raise:
15 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 9 calorie bike:
9 thruster
https://youtu.be/Jj6Ua6fbLOA

MOVEMENT DEMOS

Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU

Flutter kick:
https://youtu.be/eXHVnJKEwKI

Weighted russian twist:
https://youtu.be/_NQx-yN4LTc

Toe touch:
https://youtu.be/MnuowLijWGM

Front squat:
https://youtu.be/-_Nw3jP6J1w

Hanging knee raise:
https://youtu.be/YoqU047BHRs

GS80

WARM UP

Warm Up

3 rounds

10 banded pull aparts
10 banded pass throughs
10 banded good mornings

Complete 3 rounds then,

2 rounds

20 glute bridges
20 seconds glute bridge hold

WORKOUT

Workout Details

Part A)

Every 90 seconds for 6 sets

3 push jerk + 2 split jerk @ 50-60% of 1 rep max push jerk

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

Every 90 seconds for 9 minutes (6 sets)

8-10 banded wide grip pull ups

Rest remaining time of each set

Part C)

4 sets

30 seconds flutter kicks
30 weighted russian twists
30 toe touches

Rest 60 seconds between sets

Part D)

3 rounds for time

21 overhead squats
15 hanging knee raises
9 calorie bike

Time cap: 17 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Modifications

Substitution for 8-10 banded wide grip pull up:
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY

Substitution for 21 overhead squats:
21 front squat
https://youtu.be/-_Nw3jP6J1w

Substitution for 15 hanging knee raise:
15 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 9 calorie bike:
9 power snatch
https://youtu.be/MmHPIjbsW28

MOVEMENT DEMOS

Push jerk:
https://youtu.be/CCvfqA0Ieko

Split jerk:
https://youtu.be/sHT50XslTBc

Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU

Flutter kick:
https://youtu.be/eXHVnJKEwKI

Weighted russian twist:
https://youtu.be/_NQx-yN4LTc

Toe touch:
https://youtu.be/MnuowLijWGM

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Hanging knee raise:
https://youtu.be/YoqU047BHRs

GSOLY

WARM UP

Warm Up

3 rounds

10 banded pull aparts
10 banded pass throughs
10 banded good mornings

Complete 3 rounds then,

2 rounds

20 glute bridges
20 seconds glute bridge hold

WORKOUT

Workout Details

Part A)

Every 30 seconds for 10 minutes (20 sets)

2 banded deadlifts @ 40-50% of 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

5 sets

8 strict press @ 50-60% of 1 rep max strict press
30-45 seconds wall sit hold

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs

Part C)

3 sets

As many rounds as possible in 2 minutes

10 banded glute bridges
5 banded clamshell each side

Rest 60 seconds between sets

Modifications

No modifications for today.

MOVEMENT DEMOS

Banded deadlift:
https://youtu.be/JPYazfE8BFU

Strict press:
https://youtu.be/rDxIXuA75Ww

Wall sit hold:
https://youtu.be/xKWl6F2vwvY

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

Banded clamshell:
https://youtu.be/mGyK3FFSTYw

WEDNESDAY

JANUARY 5th, 2022

Witness YOUR fitness.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

Warm Up

60 seconds

Max reps double unders or single unders

2 rounds

200 meter run or 10 burpees
10 single arm DB deadlifts each side
10 air squat

Complete 2 rounds then,

60 seconds

Max rep double unders or single unders

WORKOUT

Workout Details

Part A)

2 sets

10 banded side lying leg lifts each side

Rest 15 seconds

2 sets

10 banded clamshells each side

Rest 15 seconds

Part B)

4 rounds for time

200m run
30 double unders or 60 single unders
14 alternating DB snatches

Time cap: 12 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

Substitution for 400 meter run:
15-20 calorie on any machine

50-100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or 60 single under:
60 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

Banded side lying leg lift:
https://youtu.be/ryZx-tWf-qw

Banded clamshell:
https://youtu.be/mGyK3FFSTYw

Double under:
https://youtu.be/SqGUx2OolfM

Single under:
https://youtu.be/lzDV6Az0Sfg

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

GS40

WARM UP

Warm Up

60 seconds

Max reps double unders or single unders

3 rounds

200 meter run or 10 burpees
10 single arm DB deadlifts each side
10 air squat

Complete 3 rounds then,

60 seconds

Max rep double unders or single unders

WORKOUT

Workout Details

Part A)

4 sets

10 banded side lying leg lifts each side

Rest 15 seconds

4 sets

10 banded clamshells each side

Rest 15 seconds

Part B)

4 rounds for time

400m run
30 double unders or 60 single unders
14 alternating DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

Substitution for 400 meter run:
15-20 calorie on any machine

50-100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or 60 single under:
60 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

Banded side lying leg lift:
https://youtu.be/ryZx-tWf-qw

Banded clamshell:
https://youtu.be/mGyK3FFSTYw

Double under:
https://youtu.be/SqGUx2OolfM

Single under:
https://youtu.be/lzDV6Az0Sfg

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

GS60

WARM UP

Warm Up

60 seconds

Max reps double unders or single unders

3 rounds

200 meter run or 10 burpees
10 single arm DB deadlifts each side
10 air squat

Complete 3 rounds then,

60 seconds

Max rep double unders or single unders

WORKOUT

Workout Details

Part A)

Every 2 minutes for 10 minutes (5 sets)

4-8 deadlifts @ 50-60% of 1 rep max deadlift
8-12 banded rows

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Part B)

3 sets

10 banded side lying leg lifts each side

Rest 15 seconds

3 sets

10 banded clamshells each side

Rest 15 seconds

Part C)

4 rounds for time

400m run
30 double unders or 60 single unders
14 alternating DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

Substitution for 400 meter run:
15-20 calorie on any machine

50-100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or 60 single under:
60 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded side lying leg lift:
https://youtu.be/ryZx-tWf-qw

Banded clamshell:
https://youtu.be/mGyK3FFSTYw

Double under:
https://youtu.be/SqGUx2OolfM

Single under:
https://youtu.be/lzDV6Az0Sfg

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

GS80

WARM UP

Warm Up

60 seconds

Max reps double unders or single unders

3 rounds

200 meter run or 10 burpees
10 single arm DB deadlifts each side
10 air squat

Complete 3 rounds then,

60 seconds

Max rep double unders or single unders

WORKOUT

Workout Details

Part A)

5 sets

2 snatch high pulls + 2 hang power snatch + 1 hang snatch @ 50-60% of 1 rep max squat snatch

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

Every 2 minutes for 10 minutes (5 sets)

4-8 deadlifts @ 50-60% of 1 rep max deadlift
8-12 banded rows

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Part C)

3 sets

10 banded side lying leg lifts each side

Rest 15 seconds

3 sets

10 banded clamshells each side

Rest 15 seconds

Part D)

4 rounds for time

400m run
30 double unders or 60 single unders
14 alternating DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

Substitution for 400 meter run:
15-20 calorie on any machine

50-100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or 60 single under:
60 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

Snatch high pull:
https://youtu.be/eyDyXDDdUTQ

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Hang snatch:
https://youtu.be/BFAcAi0NHuM

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded side lying leg lift:
https://youtu.be/ryZx-tWf-qw

Banded clamshell:
https://youtu.be/mGyK3FFSTYw

Double under:
https://youtu.be/SqGUx2OolfM

Single under:
https://youtu.be/lzDV6Az0Sfg

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

GSOLY

WARM UP

Warm Up

60 seconds

Max reps double unders or single unders

3 rounds

10 front squats
10 single arm DB deadlifts each side
10 air squat

Complete 3 rounds then,

60 seconds

Max rep double unders or single unders

WORKOUT

Workout Details

Part A)

Every 2 minutes for 12 minutes (6 sets)

5 clean & jerks @ 50-60% of 1 rep max clean & jerk

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

Every 3 minutes for 15 minutes (5 sets)

12 overhead squats @ 50-60% of 1 rep max squat snatch
12 DB renegade rows

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs

Part C)

4 sets

40 plate russian twists each side
Rest 15 seconds

4 turkish get ups each side
Rest 15 seconds

40 tuck ups
Rest 15 seconds

Modifications

No modifications for today.

MOVEMENT DEMOS

Clean & jerk:
https://youtu.be/3rZe6qpWcvo

Overhead squat:
https://youtu.be/iaj6zdfZhTI

DB renegade row:
https://youtu.be/6DkSfh3ZLj0

Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4

Turkish get up:
https://youtu.be/3tO8x61pAMY

Tuck up:
https://youtu.be/iT6izuDopbU

THURSDAY

JANUARY 6th, 2022

REST DAY

A NOTE FROM COACH RACHEL

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow

FRIDAY

JANUARY 7th, 2022

We manage what we MONITOR.

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

Warm Up

2 rounds

400 meter row or 20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups

WORKOUT

Workout Details

Part A)

3 sets

12 DB chest flys
12 DB bench press

Rest 30 seconds between sets

Part B)

For time

50 DB thrusters
40 DB bent over rows
30 V ups
20 DB reverse lunges

Time cap: 12 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

Substitution for 30 V up:
15-20 V up

30 butterfly sit up
https://youtu.be/ZY1j46ozHHU

MOVEMENT DEMOS

DB chest fly:
https://youtu.be/K-Pv0j43wbc

DB bench press:
https://youtu.be/hBgI282QNE8

DB thruster:
https://youtu.be/8yPcDDvWqsE

DB bent over row:
https://youtu.be/wxqz5TW8lYg

V up:
https://youtu.be/5F4LUi_O_jY

DB reverse lunge:
https://youtu.be/8JrQIepGpcM

GS40

WARM UP

Warm Up

3 rounds

400 meter row or 20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups

WORKOUT

Workout Details

Part A)

5 sets

12 DB chest flys
12 DB bench press

Rest 30 seconds between sets

Part B)

For time

50 thrusters
40 strict pull ups
30 V ups
20 DB box step ups

Time cap: 15 minutes

Level 1: BB 35lbs / DB 15lbs
Level 2: BB 55lbs / DB 25lbs
Level 3: BB 75lbs / DB 35lbs

Modifications

Substitution for 40 strict pull up:
40 DB bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 30 V up:
15-20 V up

30 butterfly sit up
https://youtu.be/ZY1j46ozHHU

Substitution for 20 DB box step up:
20 DB reverse lunge
https://youtu.be/8JrQIepGpcM

MOVEMENT DEMOS

DB chest fly:
https://youtu.be/K-Pv0j43wbc

DB bench press:
https://youtu.be/hBgI282QNE8

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

V up:
https://youtu.be/5F4LUi_O_jY

DB box step up:
https://youtu.be/YXeyBZWOrhI

GS60

WARM UP

Warm Up

3 rounds

400 meter row or 20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups

WORKOUT

Workout Details

Part A)

3 sets

As many rounds as possible in 2 minutes

12 thrusters
12 bar facing burpees

Rest 60 seconds between each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

Part B)

4 sets

12 DB chest flys
12 DB bench press

Rest 30 seconds between sets

Part C)

For time

50 wallballs
40 strict pull ups
30 V ups
20 DB box step ups

Time cap: 15 minutes

Level 1: WB 10lbs / DB 15lbs
Level 2: WB 14lbs / DB 25lbs
Level 3: WB 20lbs / DB 35lbs

Modifications

Substitution for 50 wallball:
50 thruster
https://youtu.be/Jj6Ua6fbLOA

Substitution for 40 strict pull up:
40 DB bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 30 V up:
15-20 V up

30 butterfly sit up
https://youtu.be/ZY1j46ozHHU

Substitution for 20 DB box step up:
20 DB reverse lunge
https://youtu.be/8JrQIepGpcM

MOVEMENT DEMOS

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Bar facing burpee:
https://youtu.be/ZYirwSS4OKo

DB chest fly:
https://youtu.be/K-Pv0j43wbc

DB bench press:
https://youtu.be/hBgI282QNE8

Wallball:
https://youtu.be/eJ7TZf9JTFA

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

V up:
https://youtu.be/5F4LUi_O_jY

DB box step up:
https://youtu.be/YXeyBZWOrhI

GS80

WARM UP

Warm Up

3 rounds

400 meter row or 20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups

WORKOUT

Workout Details

Part A)

Every 2 minutes for 10 minutes (5 sets)

5 overhead squats + 10-20 seconds overhead squat hold

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

3 sets

As many rounds as possible in 2 minutes

12 thrusters
12 bar facing burpees

Rest 60 seconds between each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

Part C)

4 sets

12 DB chest flys
12 DB bench press

Rest 30 seconds between sets

Part D)

For time

50 wallballs
40 strict pull ups
30 V ups
20 DB box step ups

Time cap: 15 minutes

Level 1: WB 10lbs / DB 15lbs
Level 2: WB 14lbs / DB 25lbs
Level 3: WB 20lbs / DB 35lbs

Modifications

Substitution for 40 strict pull up:
40 DB bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 30 V up:
15-20 V up

30 butterfly sit up
https://youtu.be/ZY1j46ozHHU

Substitution for 20 DB box step up:
20 DB reverse lunge
https://youtu.be/8JrQIepGpcM

MOVEMENT DEMOS

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Bar facing burpee:
https://youtu.be/ZYirwSS4OKo

DB chest fly:
https://youtu.be/K-Pv0j43wbc

DB bench press:
https://youtu.be/hBgI282QNE8

Wallball:
https://youtu.be/eJ7TZf9JTFA

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

V up:
https://youtu.be/5F4LUi_O_jY

DB box step up:
https://youtu.be/YXeyBZWOrhI

GSOLY

WARM UP

Warm Up

3 rounds

400 meter row or 20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups

WORKOUT

Workout Details

Part A)

3 sets

3 snatch high pulls + 2 hang power snatch 50-60% of 1 rep max squat snatch

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

Every minute for 10 minutes (10 sets)

1 snatch high pull + 1 hang snatch high pull + 1 hang power snatch

Rest remaining time of each set

Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs

Part C)

Complete in any order

50 seated DB press
50 DB chest flys

Break up reps and rest as needed

Modifications

No modifications for today.

MOVEMENT DEMOS

Snatch high pull:
https://youtu.be/eyDyXDDdUTQ

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Hang snatch high pull:
https://youtu.be/gJSPz0DYJTc

Seated DB press:
https://youtu.be/-S2CF8Zvlpk

DB chest fly:
https://youtu.be/K-Pv0j43wbc

SATURDAY

JANUARY 8th, 2022

What Is Stopping You?

GS20
GS40
GS60
GS80
GSOLY

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

8 ring rows or 8 DB upright rows
8 pop squats
8 banded good mornings
16 tuck ups

Move at warm up pace

WORKOUT

Workout Details

Part A)

3 sets

6 DB lateral lunges each side
6 side step ups each side

Rest as needed

Part B)

Every 4 minutes for 12 minutes (3 sets)

15 down ups
12 pop squats
9 DB hang squat cleans
6 DB push press

Rest remaining time of each set

Level 1:15lbs
Level 2: 25lbs
Level 3: 35lbs

Modifications

No modifications for today.

MOVEMENT DEMOS

DB lateral lunge:
https://youtu.be/EpRYlmjK7HE

Side step up:
https://youtu.be/edo0skVCpsY

Down up:
https://youtu.be/E-gzFtuecIs

Pop squat:
https://youtu.be/88ar-MUh2ro

DB hang squat clean:
https://youtu.be/XXE6caI2160

DB push press:
https://youtu.be/znW6BTFr6Io

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 ring rows or 8 DB upright rows
8 barbell deadlifts
8 barbell good mornings
16 tuck ups

Move at warm up pace

WORKOUT

Workout Details

Part A)

3 sets

6 DB lateral lunges each side
6 side step ups each side

Rest as needed

Part B)

Every 4 minutes for 20 minutes (5 sets)

250 meter row
12 box jumps
9 DB hang squat cleans
6 DB push press

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

Modifications

Substitution for 250 meter row:
8-10 calorie on any machine

200 meter run

100 flutter kick
https://youtu.be/eXHVnJKEwKI

Substitution for 12 box jump:
12 jumping air squat
https://youtu.be/VkX3-WfJAps

MOVEMENT DEMOS

DB lateral lunge:
https://youtu.be/EpRYlmjK7HE

Side step up:
https://youtu.be/edo0skVCpsY

Box jump:
https://youtu.be/rNaluifn1BA

DB hang squat clean:
https://youtu.be/XXE6caI2160

DB push press:
https://youtu.be/znW6BTFr6Io

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 ring rows or 8 DB upright rows
8 barbell deadlifts
8 barbell good mornings
16 tuck ups

Move at warm up pace

WORKOUT

Workout Details

Part A)

Every minute for 9 minutes (9 sets)

6 sumo deadlifts @ 50-60% of 1 rep max sumo deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

Part B)

3 sets

6 DB lateral lunges each side
6 side step ups each side

Rest as needed

Part C)

Every 4 minutes for 20 minutes (5 sets)

250 meter row
12 box jumps
9 DB hang squat cleans
6 DB push press

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

Modifications

Substitution for 250 meter row:
8-10 calorie on any machine

200 meter run

100 flutter kick
https://youtu.be/eXHVnJKEwKI

Substitution for 12 box jump:
12 jumping air squat
https://youtu.be/VkX3-WfJAps

MOVEMENT DEMOS

Sumo deadlift:
https://youtu.be/IO4OupENnAI

DB lateral lunge:
https://youtu.be/EpRYlmjK7HE

Side step up:
https://youtu.be/edo0skVCpsY

Box jump:
https://youtu.be/rNaluifn1BA

DB hang squat clean:
https://youtu.be/XXE6caI2160

DB push press:
https://youtu.be/znW6BTFr6Io

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 ring rows or 8 DB upright rows
8 barbell deadlifts
8 barbell good mornings
16 tuck ups

Move at warm up pace

WORKOUT

Workout Details

Part A)

Rotate stations every minute for 8 minutes (4 sets)

Station 1
2-4 wall walks

Station 2
8-10 ring dips

Rest remaining time of each set

Part B)

Every minute for 9 minutes (9 sets0

6 sumo deadlifts @ 50-60% of 1 rep max sumo deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

Part C)

3 sets

6 DB lateral lunges each side
6 side step ups each side

Rest as needed

Part D)

Every 4 minutes for 20 minutes (5 sets)

250 meter row
12 box jumps
9 hang squat cleans
6 push press

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

Modifications

Substitution for 2-4 wall walks:
30-45 seconds shoulder tap
https://youtu.be/RpmS9o8AhxM

Substitution for 250 meter row:
8-10 calorie on any machine

200 meter run

100 flutter kick
https://youtu.be/eXHVnJKEwKI

Substitution for 12 box jump:
12 jumping air squat
https://youtu.be/VkX3-WfJAps

MOVEMENT DEMOS

Wall walk:
https://youtu.be/TxVDLE3aNQU

Ring dip:
https://youtu.be/ltOrim0XtKs

Sumo deadlift:
https://youtu.be/IO4OupENnAI

DB lateral lunge:
https://youtu.be/EpRYlmjK7HE

Side step up:
https://youtu.be/edo0skVCpsY

Box jump:
https://youtu.be/rNaluifn1BA

Hang clean:
https://youtu.be/3eMcMSHAiME

Push press:
https://youtu.be/cEwY4LL-hgU

GSOLY

WARM UP

Warm Up

As many rounds as possible in 8 minutes

8 ring rows or 8 DB upright rows
8 barbell deadlifts
8 barbell good mornings
16 tuck ups

WORKOUT

Workout Details

Part A)

Every 3 minutes for 9 minutes (3 sets)

8 back squats @ 50-60% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Part B)

1 set

100 banded wide grip strict pull ups
50 banded supinated chin ups
25 ring rows

Break up reps and rest as needed

Part C)

For time

100 power cleans

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

Modifications

Substitution for 100 banded wide grip strict pull up:
100 DB bent over lateral raises
https://youtu.be/qE79uBvZKBY

Substitution for 50 supinated chin up:
50 DB seesaw bent over row
https://youtu.be/LmHV53SMaoE

Substitution for 25 ring row:
25 DB upright row
https://youtu.be/TazDmp9Q_vM

MOVEMENT DEMOS

Back squat:
https://youtu.be/HsnyHv61qMo

Banded wide grip strict pull up:
https://youtu.be/_1hZ-rsamNU

Supinated chin up:
https://youtu.be/Rj3WiBsn6f0

Ring row:
https://youtu.be/xr2iqzcCamA

Power clean:
https://youtu.be/AbJEX5trkkU

SUNDAY

JANUARY 9th, 2022

REST DAY

A NOTE FROM COACH RACHEL

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😊