Week 2 | January 2022

MONDAY

JANUARY 10th, 2022

You were born to be REAL, not perfect.

GS20

WARM UP

Warm Up

4 rounds

6 calorie bike or 12 burpees
6 push ups
6 air squats
12 banded glute bridges

WORKOUT

Workout Details

Part A)
 
3 sets

10 banded kickbacks each side
Rest 15 seconds

10 side plank bounces each side
Rest 15 seconds
 
 
Part B)
 
As many rounds as possible in 10 minutes

10 jumping lunges
10 DB power cleans
10 DB thrusters

Level 1:15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10 jumping lunge:
10 split lunge each side
https://youtu.be/fNZMWb-X3to
 

GS40

WARM UP

Warm Up

4 rounds

6 calorie bike or 12 burpees
6 push ups
6 air squats
12 banded glute bridges

WORKOUT

Workout Details

Part A)
 
4 sets

10 banded kickbacks each side
Rest 15 seconds

10 side plank bounces each side
Rest 15 seconds
 
 
Part B)
 
As many rounds as possible in 18 minutes

10 calorie bike
10 DB power cleans
10 thrusters

Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
 
 
Modifications
 
Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 burpee
https://youtu.be/YbnnsqGosjE

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

6 calorie bike or 12 burpees
6 push ups
6 wallballs or 12 floor touch to jumps
12 banded glute bridges

WORKOUT

Workout Details

Part A)
 
For time

100 bench press

Every time you break, complete 30-60 seconds wall sit hold

Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs

Time cap: 15 minutes
 
 
Part B)
 
3 sets

10 banded kickbacks each side
Rest 15 seconds

10 side plank bounces each side
Rest 15 seconds
 
 
Part C)
 
As many rounds as possible in 10 minutes

10 calorie bike
10 DB power cleans
10 wallballs

Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
 
 
Modifications
 
Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 burpee
https://youtu.be/YbnnsqGosjE

Substitution for 10 wallball:
10 thruster
https://youtu.be/Jj6Ua6fbLOA
 

GS80

WARM UP

Warm Up

4 rounds

6 calorie bike or 12 burpees
6 push ups
6 wallballs or 12 floor touch to jumps
12 banded glute bridges

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

3 power cleans + 2 cleans @ 50-60% of 1 rep max squat clean

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)
 
For time

100 bench press

Every time you break, complete 30-60 seconds wall sit hold

Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs

Time cap: 15 minutes
 
 
Part C)
 
3 sets

10 banded kickbacks each side
Rest 15 seconds

10 side plank bounces each side
Rest 15 seconds
Part D)
As many rounds as possible in 10 minutes

10 calorie bike
10 power cleans
10 wallballs

Level 1: BB 35lbs / WB 10lbs
Level 2: BB 65lbs / WB 14lbs
Level 3: BB 95lbs / WB 20lbs
 
 
Modifications
 
Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 burpee
https://youtu.be/YbnnsqGosjE

Substitution for 10 wallball:
10 thruster
https://youtu.be/Jj6Ua6fbLOA
 

GSOLY

WARM UP

Warm Up

4 rounds

6 calorie bike or 12 burpees
6 push ups
6 wallballs or 12 floor touch to jumps
12 banded glute bridges

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

10 bench press @ 50% of 1 rep max bench press
10 russian KB swings

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)
 
4 sets

12 back rack lunges
24 hollow hold banded lat pulldowns

Rest as needed between sets

Light to moderate weight for back rack lunges
 
 
Part C)
 
Every 90 seconds for 6 minutes (4 sets)

12 DB tate press
12 DB floor press

In remaining time
Max reps push ups

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

JANUARY 11th, 2022

You Matter.

GS20

WARM UP

Warm Up

1 round

10 reverse lunges
10 air squats
200 meter run or 20 single unders

Complete 1 round then,

2 rounds

10 barbell strict press
10 barbell push press
20 double or single unders

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB reverse lunges

Station 2
30-45 seconds glute bridge hold

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 12 minutes (3 sets)

400 meter run
20 DB push press
10 double unders or 20 single unders

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

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

30 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 double or 20 single under:
20 quick tap
https://youtu.be/9LvOkFm-aDA
 

GS40

WARM UP

Warm Up

2 rounds

10 reverse lunges
10 air squats
200 meter run or 20 double or single unders

Complete 2 rounds then,

2 rounds

10 barbell strict press
10 barbell push press
20 double or single unders

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
12-16 DB reverse lunges

Station 2
30-45 seconds glute bridge hold

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 16 minutes (4 sets)

400 meter run
20 push press
10 double unders or 20 single unders

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

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

30 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 double or 20 single under:
20 quick tap
https://youtu.be/9LvOkFm-aDA

GS60

WARM UP

Warm Up

2 rounds

10 reverse lunges
10 air squats
200 meter run or 20 double or single unders

Complete 2 rounds then,

2 rounds

10 barbell strict press
10 barbell push press
20 double or single unders

WORKOUT

Workout Details

Part A)
 
3 sets

10 back squats

50-60% of 1 rep max back squat

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

Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB reverse lunges

Station 2
30-45 seconds glute bridge hold

Rest remaining time of each set
 
 
Part C)
 
Every 4 minutes for 16 minutes (4 sets)

400 meter run
20 push press
10 double unders or 20 single unders

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

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

30 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 double or 20 single under:
20 quick tap
https://youtu.be/9LvOkFm-aDA

GS80

WARM UP

Warm Up

2 rounds

10 reverse lunges
10 air squats
200 meter run or 20 double or single unders

Complete 2 rounds then,

2 rounds

10 barbell strict press
10 barbell push press
20 double or single unders
 

WORKOUT

Workout Details

Part A)
 
3 sets

5 strict press + 3 push press + 1 push jerk @ 50-60% of 1 rep max strict press

Rest as needed between sets

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

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part B)
 
3 sets

10 back squats

50-60% of 1 rep max back squat

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

Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB reverse lunges

Station 2
30-45 seconds glute bridge hold

Rest remaining time of each set
 
 
Part D)
 
Every 4 minutes for 16 minutes (4 sets)

400 meter run
20 shoulder to overhead
10 double unders or 20 single unders

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

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

30 deadlift
https://youtu.be/lXUUM1itAkU

Substitution for 10 double or 20 single under:
20 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

2 rounds

10 reverse lunges
10 air squats
200 meter run or 20 single unders

Complete 2 rounds then,

2 rounds

10 barbell strict press
10 barbell push press
20 double or single unders

WORKOUT

Workout Details

Part A)
 
4 sets

8 deadlifts

Rest as needed between sets

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Based on 1 rep max deadlift

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

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

3 push jerks + 2 split jerks

Rest remaining time of each set

Sets 1-3: 50-60%
Sets 4-6: 60-70%
Based on your 1 rep max push jerk

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

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part C)
 
3 sets

12 DB goblet cossack squats
24 plank to knee taps

Rest as needed between sets
 
 
Modifications
 
No modifications for today.
 

WEDNESDAY

JANUARY 12th, 2022

You never fail until you STOP trying.

GS20

WARM UP

Warm Up

2 rounds

200 meter row or 50 mountain climbers
10 deadlift jumps
10 shoulder taps

Complete 2 rounds then,

1 set

20 banded pass throughs

WORKOUT

Workout Details

Part A)
 
3 sets

25 banded lat pulls each side

Rest 30 seconds
 
 
Part B)
 
For time

50 double DB snatches
100 air squats
50 double DB snatches

Time cap: 10 minutes

Level 1: 15bs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 100 air squat
50-80 air squat
https://youtu.be/aCsSvnjockk

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

4 rounds

200 meter row or 50 mountain climbers
10 barbell deadlifts
10 barbell good mornings

Complete 4 rounds then,

1 set

20 banded pass throughs

WORKOUT

Workout Details

Part A)
 
6 sets

25 banded lat pulls each side

Rest 30 seconds
 
 
Part B)
 
For time

50 double DB snatches
1000 meter row
50 double DB snatches

Time cap: 17 minutes

Level 1: 15bs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 1000 meter row:
800 meter run

40-60 calorie on any machine

50 burpee
https://youtu.be/YbnnsqGosjE

100 air squat
https://youtu.be/aCsSvnjockk

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

200 meter row or 50 mountain climbers
10 barbell deadlifts
10 barbell good mornings

Complete 4 rounds then,

1 set

20 banded pass throughs

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 10 minutes (5 sets)

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

Station 2
30-45 seconds banded straight arm lat pulldowns

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)
 
5 sets

25 single arm banded lat pulls each side

Rest 30 seconds
 
 
Part C)
 
For time

50 double DB snatches
1000 meter row
50 double DB snatches

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 1000 meter row:
800 meter run

40-60 calorie on any machine

50 burpee
https://youtu.be/YbnnsqGosjE

100 air squat
https://youtu.be/aCsSvnjockk

MOVEMENT DEMOS

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

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Banded lat pull:
https://youtu.be/Harx9qiO-Ws

Double DB snatch:
https://youtu.be/yktuyFDEblI

GS80

WARM UP

Warm Up

4 rounds

200 meter row or 50 mountain climbers
10 barbell snatch deadlifts
10 barbell hang muscle snatches

Complete 4 rounds then,

1 set

20 banded pass throughs

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

3 power snatches + 2 snatches @ 50-60% of 1 rep max squat snatch

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)
 
Rotate stations every minute for 10 minutes (5 sets)

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

Station 2
30-45 seconds banded straight arm lat pulldowns

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)
 
5 sets

25 single arm banded lat pulls each side

Rest 30 seconds
 
 
Part D)
 
For time

50 power snatches
1000 meter row
50 power snatches

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 1000 meter row:
800 meter run

40-60 calorie on any machine

50 burpee
https://youtu.be/YbnnsqGosjE

100 air squat
https://youtu.be/aCsSvnjockk

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

4 rounds

200 meter row or 50 mountain climbers
10 barbell deadlifts
10 barbell hang muscle cleans

Complete 4 rounds then,

1 set

20 banded pass throughs
 

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
2 clean & jerks @ 55-65% of 1 rep max clean & jerk

Station 2
30-45 seconds banded rows

Station 3
30-45 seconds plate russian twists

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)
 
5 sets

3 snatch balance @ 50-60% 0f 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 C)
 
5 sets

10 side plank bounces each side
10 DB plank slides

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

THURSDAY

JANUARY 13th, 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 14th, 2022

If you work, IT will work.

GS20

WARM UP

Warm Up

2 rounds

15 DB sumo deadlifts
12 DB swings
9 crossbody V ups

Complete 2 rounds then,

20 calorie bike or 20 burpees
 

WORKOUT

Workout Details

Part A)
 
1 set

50 pike push ups
25 DB seated press

Break up reps and rest as needed
 
 
Part B)
 
As many rounds as possible in 12 minutes

27 down ups
21 DB swings
15 DB goblet reverse lunges
9 tuck ups

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 pike push up:
25-50 handstand push up

GS40

WARM UP

Warm Up

3 rounds

15 DB sumo deadlifts
12 DB swings
9 crossbody V ups

Complete 3 rounds then,

20 calorie bike or 20 burpees

WORKOUT

Workout Details

Part A)
 
1 set

50 pike push ups
25 DB seated press

Break up reps and rest as needed
 
 
Part B)
 
As many rounds as possible in 15 minutes

20 calorie bike
21 DB swings
15 DB goblet reverse lunges
9 hanging knee raises

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 50 pike push up:
25-50 handstand push up

Substitution for 20 calorie bike:
20 calorie on any machine

400 meter run

30 DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc

Substitution for 9 hanging knee raise:
9 tuck up
https://youtu.be/iT6izuDopbU

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

3 rounds

15 KB sumo deadlifts
12 KB russian swings
9 crossbody V ups

Complete 3 rounds then,

20 calorie bike or 20 burpees

WORKOUT

Workout Details

Part A)
 
2 sets

60 seconds max reps double unders or single unders

Rest 60 seconds

2 sets

60 seconds max reps hanging knee raises

Rest 60 seconds

2 sets

60 seconds max reps DB bench press

Rest 60 seconds
 
 
Part B)
 
1 set

50 pike push ups
25 DB seated press

Break up reps and rest as needed
 
 
Part C)
 
As many rounds as possible in 15 minutes

20 calorie bike
21 KB swings
15 KB goblet reverse lunges
9 hanging knee raises

Level 1: 18lbs
Level 2: 26lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 60 seconds double or single unders:
60 seconds quick tap
https://youtu.be/9LvOkFm-aDA

Substitution for 60 seconds hanging knee raise:
60 seconds tuck up
https://youtu.be/iT6izuDopbU

Substitution for 50 pike push up:
25-50 handstand push up

Substitution for 20 calorie bike:
20 calorie on any machine

400 meter run

30 KB sumo deadlift high pull
https://youtu.be/sq7wIKnGBKw

Substitution for 9 hanging knee raise:
9 tuck up
https://youtu.be/iT6izuDopbU

GS80

WARM UP

Warm Up

3 rounds

15 KB sumo deadlifts
12 KB russian swings
9 crossbody V ups

Complete 3 rounds then,

20 calorie bike or 20 burpees

WORKOUT

Workout Details

Part A)
 
Every minute for 5 minutes (5 sets)

2-5 snatches

Rest remaining time of each set

Rest 1 minute

Every minutes for 5 minutes (5 sets)

2-5 clean & jerks

Rest remaining time of each set

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Based on your 1 rep maxes

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

Level 1: 35lbs
Level 2: 95lbs
Level 3: 105lbs
 
 
Part B)
 
2 sets

60 seconds max reps double unders or single unders

Rest 60 seconds

2 sets

60 seconds max reps hanging knee raises

Rest 60 seconds

2 sets

60 seconds max reps DB bench press

Rest 60 seconds
 
 
Part C)
 
1 set

50 pike push ups
25 DB seated press

Break up reps and rest as needed
 
 
Part D)
 
As many rounds as possible in 15 minutes

20 calorie bike
21 KB swings
15 KB goblet reverse lunges
9 hanging knee raises

Level 1: 18lbs
Level 2: 26lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 60 seconds double or single unders:
60 seconds quick tap
https://youtu.be/9LvOkFm-aDA

Substitution for 60 seconds hanging knee raise:
60 seconds tuck up
https://youtu.be/iT6izuDopbU

Substitution for 50 pike push up:
25-50 handstand push up

Substitution for 20 calorie bike:
20 calorie on any machine

400 meter run

30 KB sumo deadlift high pull
https://youtu.be/sq7wIKnGBKw

Substitution for 9 hanging knee raise:
9 tuck up
https://youtu.be/iT6izuDopbU
 

GSOLY

WARM UP

Warm Up

3 rounds

15 KB sumo deadlifts
12 KB sumo deadlift high pulls
9 crossbody V ups

Complete 3 rounds then,

20 calorie bike or 20 burpees
 

WORKOUT

Workout Details

Part A)
 
3 sets

3 snatch high pulls + 2 hang power snatch @ 55-65% 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: 55lbs
Level 3: 75lbs
 
 
Part C)
 
4 sets

10 DB IYTs
8 DB cuban rotations
6 DB upright rows

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

JANUARY 15th, 2022

Inhale The Future, Exhale The Past.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

200 meter row or 50 mountain climbers
100 meter DB overhead walk
10 DB ground to overhead
10 cossack squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

15-20 hands overhead sit ups
20-30 mountain climber twists

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 12 minutes (3 sets)

Station 1
30-45 seconds high knees

Station 2
30-45 seconds DB ground to overhead

Station 3
9 DB upright rows

Station 4
6 burpee broad jumps

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

200 meter row or 50 mountain climbers
100 meter DB overhead walk
10 DB ground to overhead
10 cossack squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

15-20 hands overhead sit ups
20-30 mountain climber twists

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 20 minutes (5 sets)

Station 1
150-200 meter row

Station 2
30-45 seconds DB ground to overhead

Station 3
9 strict pull ups

Station 4
6 burpee box jump overs

Rest remaining time of each set
 
 
Modifications
 
Substitution for 150-200 meter row:
150-200 meters on any machine

100 meter run

8-10 burpee
https://youtu.be/YbnnsqGosjE

Substitution for 9 strict pull up:
9 DB bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 6 burpee box jump over:
6 burpee broad jump
https://youtu.be/aMkX3rofN7A

MOVEMENT DEMOS

Hands overhead sit up:
https://youtu.be/gHZjoE49wZo

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

DB ground to overhead:
https://youtu.be/pRNGOykiZyk

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

Burpee box jump over:
https://youtu.be/aMkX3rofN7A

GS60

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

200 meter row or 50 mountain climbers
100 meter plate overhead walk
10 plate ground to overhead
10 cossack squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 9 minutes (3 sets)

Station 1
12 goblet cossack squats each side

Station 2
15 double KB sumo deadlifts

Station 3
30-45 seconds KB front rack hold

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 8 minutes (4 sets)

15-20 plate overhead sit ups
20-30 mountain climber twists

Rest remaining time of each set
 
 
Part C)
 
Rotate stations every minute for 20 minutes (5 sets)

Station 1
150-200 meter row

Station 2
12-24 plate ground to overhead

Station 3
9 strict pull ups

Station 4
6 burpee box jump overs

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc

Double KB sumo deadlift:
https://youtu.be/3y-MshYlTtQ

KB front rack hold:
https://youtu.be/LO5wPSo4h88

Plate overhead sit up:
https://youtu.be/_j6T5M0llcg

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

Plate ground to overhead:
https://youtu.be/M_03fmgvmw0

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

Burpee box jump over:
https://youtu.be/aMkX3rofN7A

MOVEMENT DEMOS

Chin over bar hold:
https://youtu.be/p9MOMXa1v8c

Plank around the world:
https://youtu.be/IkD0IyMI1TI

Handstand hold:
https://youtu.be/eA5dynhksjs

Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc

Double KB sumo deadlift:

KB front rack hold:
https://youtu.be/LO5wPSo4h88

Plate overhead sit up:
https://youtu.be/_j6T5M0llcg

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

Ground to overhead:
https://youtu.be/TAu00un5V3E

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

Burpee box jump over:
https://youtu.be/aMkX3rofN7A

GS80

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

200 meter row or 50 mountain climbers
100 meter plate overhead walk
10 plate ground to overhead
10 cossack squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-20 seconds chin over bar hold
rest 15 seconds

20-30 seconds plank around the world
rest 15 seconds

30-40 seconds handstand hold
rest 15 seconds
 
 
Part B)
 
Rotate stations every minute for 9 minutes (3 sets)

Station 1
12 goblet cossack squats each side

Station 2
15 double KB sumo deadlifts

Station 3
30-45 seconds KB front rack hold

Rest remaining time of each set
 
 
Part C)
 
Every 2 minutes for 8 minutes (4 sets)

15-20 plate overhead sit ups
20-30 mountain climber twists

Rest remaining time of each set
 
 
Part D)
 
Rotate stations every minute for 20 minutes (5 sets)

Station 1
150-200 meter row

Station 2
12 ground to overhead

Station 3
9 strict pull ups

Station 4
6 burpee box jump overs

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 10-20 seconds chin over bar hold:
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw

Substitution for 30-45 seconds handstand hold:
30-45 seconds high plank hold
https://youtu.be/R9BwzAQkZpk

Substitution for 150-200 meter row:
150-200 meters on any machine

100 meter run

8-10 burpee
https://youtu.be/YbnnsqGosjE

Substitution for 9 strict pull up:
9 DB bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 6 burpee box jump over:
6 burpee broad jump
https://youtu.be/aMkX3rofN7A
 

MOVEMENT DEMOS

Chin over bar hold:
https://youtu.be/p9MOMXa1v8c

Plank around the world:
https://youtu.be/IkD0IyMI1TI

Handstand hold:
https://youtu.be/eA5dynhksjs

Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc

Double KB sumo deadlift:
https://youtu.be/3y-MshYlTtQ

KB front rack hold:
https://youtu.be/LO5wPSo4h88

Plate overhead sit up:
https://youtu.be/_j6T5M0llcg

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

Ground to overhead:
https://youtu.be/TAu00un5V3E

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

Burpee box jump over:
https://youtu.be/aMkX3rofN7A

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

200 meter row or 50 mountain climbers
100 meter plate overhead walk
10 plate ground to overhead
10 cossack squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

Every 3 minutes for 9 minutes (3 sets)

8 back squats @ 55-65% 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)
 
4 sets

10 hip thrusts
10-20 seconds hip thrust iso hold

Rest as needed between sets

Light to moderate weight for hip thrusts
 
 
Part C)
 
1 set

100 banded hollow hold lat pulldowns

Break up reps and rest as needed
 
 
Modifications


No modifications for today.

MOVEMENT DEMOS

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

Hip thrust:
https://youtu.be/wfONcj2meyI

Hip thrust iso hold:
https://youtu.be/PBL8alGcawc

Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo

SUNDAY

JANUARY 16th, 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