Week 2 | January 2022
MONDAY
JANUARY 10th, 2022
You were born to be REAL, not perfect.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
4 rounds
6 calorie bike or 12 burpees
6 push ups
6 air squats
12 banded glute bridges
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
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
10 jumping lunges
10 DB power cleans
10 DB thrusters
Level 1:15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB thruster:
https://youtu.be/8yPcDDvWqsE
GS40
WARM UP
Warm Up
4 rounds
6 calorie bike or 12 burpees
6 push ups
6 air squats
12 banded glute bridges
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
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
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
10 calorie on any machine
200 meter run
10 burpee
https://youtu.be/YbnnsqGosjE
MOVEMENT DEMOS
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB power clean:
https://youtu.be/sSNzlQt_WI0
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB power clean:
https://youtu.be/sSNzlQt_WI0
Thruster:
https://youtu.be/Jj6Ua6fbLOA
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
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
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
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
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
10 calorie on any machine
200 meter run
10 burpee
https://youtu.be/YbnnsqGosjE
Substitution for 10 wallball:
10 thruster
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB power clean:
https://youtu.be/sSNzlQt_WI0
Wallball:
https://youtu.be/eJ7TZf9JTFA
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB power clean:
https://youtu.be/sSNzlQt_WI0
Wallball:
https://youtu.be/eJ7TZf9JTFA
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
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
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
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
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
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
10 calorie on any machine
200 meter run
10 burpee
https://youtu.be/YbnnsqGosjE
Substitution for 10 wallball:
10 thruster
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Wallball:
https://youtu.be/eJ7TZf9JTFA
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Wallball:
https://youtu.be/eJ7TZf9JTFA
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
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
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
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
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
Bench press:
https://youtu.be/OfAP9W7eF7Q
Russian KB swing:
https://youtu.be/KAMbttiX7Vw
Back rack lunge:
https://youtu.be/h597_xUTL_o
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB floor press:
https://youtu.be/zFe1KItJKfo
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/OfAP9W7eF7Q
Russian KB swing:
https://youtu.be/KAMbttiX7Vw
Back rack lunge:
https://youtu.be/h597_xUTL_o
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB floor press:
https://youtu.be/zFe1KItJKfo
Push up:
https://youtu.be/A0kHvANcgZk
TUESDAY
JANUARY 11th, 2022
You Matter.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
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
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
DB push press:
https://youtu.be/znW6BTFr6Io
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
DB push press:
https://youtu.be/znW6BTFr6Io
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
Push press:
https://youtu.be/cEwY4LL-hgU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
Push press:
https://youtu.be/cEwY4LL-hgU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
Back squat:
https://youtu.be/HsnyHv61qMo
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
Push press:
https://youtu.be/cEwY4LL-hgU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/HsnyHv61qMo
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
Push press:
https://youtu.be/cEwY4LL-hgU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
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
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back squat:
https://youtu.be/HsnyHv61qMo
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0SfgINSERT
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back squat:
https://youtu.be/HsnyHv61qMo
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0SfgINSERT
MOVEMENT
DEMOS
HERE
HERE
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
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
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
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
12 DB goblet cossack squats
24 plank to knee taps
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Plank to knee tap:
https://youtu.be/2EijNlDVDro
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Plank to knee tap:
https://youtu.be/2EijNlDVDro
WEDNESDAY
JANUARY 12th, 2022
You never fail until you STOP trying.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
MOVEMENT DEMOS
Banded lat pull:
https://youtu.be/Harx9qiO-Ws
Double DB snatch:
https://youtu.be/yktuyFDEblI
Air squat:
https://youtu.be/aCsSvnjockk
https://youtu.be/Harx9qiO-Ws
Double DB snatch:
https://youtu.be/yktuyFDEblI
Air squat:
https://youtu.be/aCsSvnjockk
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
800 meter run
40-60 calorie on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
100 air squat
https://youtu.be/aCsSvnjockk
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded lat pull:
https://youtu.be/Harx9qiO-Ws
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded lat pull:
https://youtu.be/Harx9qiO-Ws
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
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
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
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
10 side plank bounces each side
10 DB plank slides
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Banded row:
https://youtu.be/Eq06svMgwAg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB plank slide:
https://youtu.be/A-dNwGE3OVo
https://youtu.be/3rZe6qpWcvo
Banded row:
https://youtu.be/Eq06svMgwAg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB plank slide:
https://youtu.be/A-dNwGE3OVo
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
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
25-50 handstand push up
MOVEMENT DEMOS
Pike push up:
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
Down up:
https://youtu.be/E-gzFtuecIs
DB swing:
https://youtu.be/p40rczrzdrk
DB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
Tuck up:
https://youtu.be/iT6izuDopbU
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
Down up:
https://youtu.be/E-gzFtuecIs
DB swing:
https://youtu.be/p40rczrzdrk
DB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
Tuck up:
https://youtu.be/iT6izuDopbU
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
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
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
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
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
Pike push up:
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
DB swing:
https://youtu.be/p40rczrzdrk
DB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
Hanging knee raise:
https://youtu.be/YoqU047BHRs
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
DB swing:
https://youtu.be/p40rczrzdrk
DB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
Hanging knee raise:
https://youtu.be/YoqU047BHRs
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
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
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
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
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
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
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB bench press:
https://youtu.be/hBgI282QNE8
Pike push up:
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
KB swing:
https://youtu.be/DWB0TmruJuA
KB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB bench press:
https://youtu.be/hBgI282QNE8
Pike push up:
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
KB swing:
https://youtu.be/DWB0TmruJuA
KB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
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
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
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
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
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
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
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
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB bench press:
https://youtu.be/hBgI282QNE8
Pike push up:
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
KB swing:
https://youtu.be/DWB0TmruJuA
KB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB bench press:
https://youtu.be/hBgI282QNE8
Pike push up:
https://youtu.be/peEYewmt8IA
DB seated press:
https://youtu.be/-S2CF8Zvlpk
KB swing:
https://youtu.be/DWB0TmruJuA
KB goblet reverse lunge:
https://youtu.be/EF84tkiom8E
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
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
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
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
10 DB IYTs
8 DB cuban rotations
6 DB upright rows
Rest as needed between sets
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
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB upright row:
https://youtu.be/TazDmp9Q_vM
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch high pull:
https://youtu.be/gJSPz0DYJTc
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB upright row:
https://youtu.be/TazDmp9Q_vM
SATURDAY
JANUARY 15th, 2022
Inhale The Future, Exhale The Past.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
Mountain climber twist:
https://youtu.be/cB211wggl4E
High knee:
https://youtu.be/cWduJyaxxgo
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
DB upright row:
https://youtu.be/TazDmp9Q_vM
Burpee broad jump:
https://youtu.be/fFKyoe2qHjY
https://youtu.be/gHZjoE49wZo
Mountain climber twist:
https://youtu.be/cB211wggl4E
High knee:
https://youtu.be/cWduJyaxxgo
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
DB upright row:
https://youtu.be/TazDmp9Q_vM
Burpee broad jump:
https://youtu.be/fFKyoe2qHjY
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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