Week 1 | January 2022
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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😊
#staymoving