Week 3 | January 2022

MONDAY

JANUARY 17th, 2022

Keep Moving FORWARD.

GS20

WARM UP

Warm Up

3 rounds

8 DB front rack lunges
8 DB front squats
8 calorie bike or 8 burpees

Complete 3 rounds then,

60-90 seconds plank hold

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 minutes (4 sets)

21 DB bicep curls
15 DB strict press

In remaining time
Max hold barbell overhead

Rest 60 seconds
 
 
Part B)
 
For time

50 air squats
50 DB push press
50 DB bent over rows
50 DB deadlifts

Time cap: 12 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

GS40

WARM UP

Warm Up

5 rounds

8 barbell front rack lunges
8 barbell front squats
8 calorie bike or 8 burpees

Complete 5 rounds then,

60-90 seconds plank hold

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 minutes (4 sets)

21 barbell bicep curls
15 barbell strict press

In remaining time
Max hold barbell overhead

Rest 60 seconds
 
 
Part B)
 
For time

50 calorie bike
40 push press
30 strict pull ups
20 deadlifts

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 calorie bike:
30-40 calorie bike

40-50 calorie on any machine

800 meter run

50 burpee
https://youtu.be/YbnnsqGosjE

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

Substitution for 30 strict pull up:
30 bent over row
https://youtu.be/lx-mvh10kNE

GS60

WARM UP

Warm Up

5 rounds

8 barbell front rack lunges
8 barbell front squats
8 calorie bike or 8 burpees

Complete 5 rounds then,

60-90 seconds plank hold
 

WORKOUT

Workout Details

Part A)
 
3 sets

5 front squats @ 60-70% of 1 rep max front squat

Rest as needed between sets

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

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every 90 seconds for 6 minutes (4 sets)

21 barbell bicep curls
15 barbell strict press

In remaining time
Max hold barbell overhead

Rest 60 seconds
 
 
Part C)
 
For time

50 calorie bike
40 push press
30 strict pull ups
20 deadlifts

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 calorie bike:
30-40 calorie bike

40-50 calorie on any machine

800 meter run

50 burpee
https://youtu.be/YbnnsqGosjE

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

Substitution for 30 strict pull up:
30 bent over row
https://youtu.be/lx-mvh10kNE

GS80

WARM UP

Warm Up

5 rounds

8 barbell front rack lunges
8 barbell front squats
8 calorie bike or 8 burpees

Complete 5 rounds then,

60-90 seconds plank hold

WORKOUT

Workout Details

Part A)
 
5 sets

2 clean high pulls + 2 hang power cleans + 1 hang clean @ 55-65% 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: 75lbs
Level 3: 105lbs
 
 
Part B)
 
3 sets

5 front squats @ 60-70% of 1 rep max front squat

Rest as needed between sets

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

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part C)
 
Every 90 seconds for 6 minutes (4 sets)

21 barbell bicep curls
15 barbell strict press

In remaining time
Max hold barbell overhead

Rest 60 seconds
 
 
Part D)
 
For time

50 calorie bike
40 shoulder to overhead
30 strict pull ups
20 deadlifts

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 calorie bike:
30-40 calorie bike

40-50 calorie on any machine

800 meter run

50 burpee
https://youtu.be/YbnnsqGosjE

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

Substitution for 30 strict pull up:
30 bent over row
https://youtu.be/lx-mvh10kNE

GSOLY

WARM UP

Warm Up

Daily Warm Up:

5 rounds

8 barbell front rack lunges
8 barbell front squats
8 calorie bike or 8 burpees

Complete 5 rounds then,

60-90 seconds plank hold

WORKOUT

Workout Details

Part A)
 
5 sets

6 bench press @ 55-65% of 1 rep max bench press
8 cossack squats each side

Rest as needed between sets

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

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

6 front squats @ 55-65% of 1 rep max front squat
12 DB strict 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 high plank hold
10-20 DB IYTs

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

TUESDAY

JANUARY 18th, 2022

Kill 'Em With Confidence.

GS20

WARM UP

Warm Up

Daily Warm Up:

2 rounds

15 DB strict press
10 DB push press
5 DB front squats

Complete 2 rounds then,

1 round

20 glute bridges
20-30 seconds glute bridge hold

WORKOUT

Workout Details

Part A)
 
2 sets

30 seconds hollow hold
30 V ups
30 heel taps

Rest 60 seconds between sets
 
 
Part B)
 
2 sets

As many rounds as possible in 4 minutes

8 DB squat cleans
8 push ups
8 jumping lunges

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 8 jumping lunge:
8 split lunge each side
https://youtu.be/fNZMWb-X3to
 

GS40

WARM UP

Warm Up

3 rounds

20 barbell strict press
10 barbell push press
5 barbell front squats

Complete 3 rounds then,

2 rounds

20 glute bridges
20-30 seconds glute bridge hold

WORKOUT

Workout Details

Part A)
 
4 sets

30 seconds hollow hold
30 V ups
30 heel taps

Rest 60 seconds between sets
 
 
Part B)
 
3 sets

As many rounds as possible in 4 minutes

8 DB squat cleans
8 hanging knee raises
8 jumping lunges

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 8 hanging knee raise:
8 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 8 jumping lunge:
8 split lunge each side
https://youtu.be/fNZMWb-X3to
 

GS60

WARM UP

Warm Up

3 rounds

20 barbell strict press
10 barbell push press
5 barbell front squats

Complete 3 rounds then,

2 rounds

20 glute bridges
20-30 seconds glute bridge hold

WORKOUT

Workout Details

Part A)
 
1 set

50 banded pull aparts
40 banded straight arm lat pulldowns
30 banded rows

Break up reps and rest as needed
 
 
Part B)
 
4 sets

30 seconds hollow hold
30 V ups
30 heel taps

Rest 60 seconds between sets
 
 
Part C)
 
3 sets

As many rounds as possible in 4 minutes

8 DB squat cleans
8 hanging knee raises
8 jumping lunges

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 8 hanging knee raise:
8 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 8 jumping lunge:
8 split lunge each side
https://youtu.be/fNZMWb-X3to

GS80

WARM UP

Warm Up

3 rounds

20 barbell strict press
10 barbell push jerks
5 barbell split jerks

Complete 3 rounds then,

2 rounds

20 glute bridges
20-30 seconds glute bridge hold
 

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 sets

3 push jerks + 2 split jerks 60-70% 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: 75lbs
Level 3: 105lbs
 
 
Part B)
 
1 set

50 banded pull aparts
40 banded straight arm lat pulldowns
30 banded rows

Break up reps and rest as needed
 
 
Part C)
 
4 sets

30 seconds hollow hold
30 V ups
30 heel taps

Rest 60 seconds between sets
 
 
Part D)
 
3 sets

As many rounds as possible in 4 minutes

8 squat cleans
8 hanging knee raises
8 jumping lunges

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 8 hanging knee raise:
8 tuck up
https://youtu.be/iT6izuDopbU

Substitution for 8 jumping lunge:
8 splite lunge each side
https://youtu.be/fNZMWb-X3to

GSOLY

WARM UP

Warm Up

3 rounds

15 barbell deadlifts
10 barbell strict press
5 barbell push press

Complete 3 rounds then,

2 rounds

20 glute bridges
20-30 seconds glute bridge hold

WORKOUT

Workout Details

Part A)
 
Every 30 seconds for 10 minutes (20 sets)

2 banded deadlifts @ 45-55% 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 @ 55-65% of 1 rep max strict press
30-45 seconds plank hold

Rest as needed between sets

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

Level 1: 35lbs
Level 2: 55lbs
Level 3: 65lbs
 
 
Part C)
 
3 sets

As many rounds as possible in 2 minutes

5 banded glute bridge walkouts
10 seconds banded glute bridge hold

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS

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

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

Plank hold:
https://youtu.be/TCZ3BireamU

Banded glute bridge walkout:
https://youtu.be/ROp6V0tuXQo

Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A

WEDNESDAY

JANUARY 19th, 2022

Happiness is an INSIDE job.

GS20

WARM UP

Warm Up

2 rounds

10 calorie bike or 60 seconds plank hold
8 walkout with push ups
6 banded good mornings

Complete 2 rounds then,

1 round

10 banded monster walks
10 reverse lunges

WORKOUT

Workout Details

Part A)
 
3 sets

10 single leg donkey kicks each side

Rest 15 seconds

3 sets

10 banded side steps each side

Rest 15 seconds
 
 
Part B)
 
As many rounds as possible in 12 minutes

5 wall walks
15 DB sumo deadlifts
15 DB swings

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 5 wall walk:
10 calorie on any machine

200 meter run

50 bicycle kick
https://youtu.be/sENWl9TXe0Q

GS40

WARM UP

Warm Up

2 rounds

10 calorie bike or 60 seconds plank hold
8 walkout with push ups
6 banded good mornings

Complete 2 rounds then,

2 rounds

10 banded monster walks
10 reverse lunges

WORKOUT

Workout Details

Part A)
 
3 sets

10 single leg donkey kicks each side

Rest 15 seconds

3 sets

10 banded side steps each side

Rest 15 seconds
 
Part B)
 
As many rounds as possible in 17 minutes

15 calorie bike
15 DB sumo deadlifts
15 DB swings

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

400 meter run

50 bicycle kick
https://youtu.be/sENWl9TXe0Q

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

2 rounds

10 calorie bike or 60 seconds plank hold
8 walkout with push ups
6 banded good mornings

Complete 2 rounds then,

2 rounds

10 banded monster walks
10 reverse lunges

WORKOUT

Workout Details

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

4-8 deadlifts @ 55-65% of 1 rep max deadlift
8-12 banded press

Rest remaining time of each set

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

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
Part B)
 
3 sets

10 single leg donkey kicks each side

Rest 15 seconds

3 sets

10 banded side steps each side

Rest 15 seconds
 
Part C)
 
As many rounds as possible in 15 minutes

15 calorie bike
15 KB sumo deadlifts
15 KB swings

Level 1: 18lbs
Level 2: 35lbs
Level 3: 53lbs
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

400 meter run

50 bicycle kick
https://youtu.be/sENWl9TXe0Q

GS80

WARM UP

Warm Up

2 rounds

10 calorie bike or 60 seconds plank hold
8 walkout with push ups
6 banded good mornings

Complete 2 rounds then,

2 rounds

10 banded monster walks
10 reverse lunges

WORKOUT

Workout Details

Part A)

5 sets

2 snatch high pulls + 2 hang power snatches + 1 hang 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: 75lbs
Level 3: 105lbs
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

4-8 deadlifts @ 55-65% of 1 rep max deadlift
8-12 banded press

Rest remaining time of each set

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

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
Part C)
 
3 sets

10 single leg donkey kicks each side

Rest 15 seconds

3 sets

10 banded side steps each side

Rest 15 seconds
 
Part D)
 
As many rounds as possible in 15 minutes

15 calorie bike
15 KB sumo deadlifts
15 KB swings

Level 1: 18lbs
Level 2: 35lbs
Level 3: 53lbs
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

400 meter run

50 bicycle kick
https://youtu.be/sENWl9TXe0Q

GSOLY

WARM UP

Warm Up

2 rounds

10 calorie bike or 60 seconds plank hold
8 walkout with push ups
6 banded good mornings

Complete 2 rounds then,

2 rounds

10 banded monster walks
10 reverse lunges

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

5 clean & jerks @ 60-70% 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: 95lbs
Level 3: 125lbs
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

12 overhead squats @ 55-65% of 1 rep max squat snatch
12 alternating DB snatches

Rest remaining time of each set

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

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

30 crossbody v ups
Rest 15 seconds

4 turkish get ups each side
Rest 15 seconds

10 triple crunch
Rest 15 seconds
 
Modifications
 
No modifications for today.

THURSDAY

JANUARY 20th, 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 21st, 2022

Set Your Dreams Into Actions.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

150 meter row or 15 down ups
10 step ups
15 double or single unders
10 DB strict press

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

12 DB tate press
12 bench dips

Rest 30 seconds between sets
 
Part B)
 
5 rounds for time

200 meter run
10 DB thrusters
50 double unders or 100 single unders

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
Modifications
 
Substitution for 200 meter run:
8-10 calorie on any machine

50 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 50 double or 100 single under:
100 quick tap
https://youtu.be/9LvOkFm-aDA

GS40

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

150 meter row or 15 down ups
10 step ups
15 double or single unders
10 DB strict press

Move at warm up pace

WORKOUT

Part A)
 
3 sets

12 DB tate press
12 bench dips

Rest 30 seconds between sets
 
Part B)
 
5 rounds for time

200 meter run
30 thrusters
50 double unders or 100 single unders

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
Modifications
 
Substitution for 200 meter run:
8-10 calorie on any machine

50 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 50 double or 100 single under:
100 quick tap
https://youtu.be/9LvOkFm-aDA

GS60

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

150 meter row or 15 down ups
10 step ups
15 double or single unders
10 DB strict press

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

As many rounds as possible in 3 minutes

8 DB power cleans
8 box jumps

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
Part B)
 
4 sets

12 DB tate press
12 bench dips

Rest 30 seconds between sets
 
Part C)
 
5 rounds for time

200 meter run
30 wallballs
50 double unders or 100 single unders

Time cap: 15 minutes

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
Modifications
 
Substitution for 8 box jump:
8 floor touch to jump
https://youtu.be/cxnViCCw5D0

Substitution for 200 meter run:
8-10 calorie on any machine

50 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 30 wallball:
30 thruster
https://youtu.be/Jj6Ua6fbLOA

Substitution for 50 double or 100 single under:
100 quick tap
https://youtu.be/9LvOkFm-aDA

GS80

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

150 meter row or 15 down ups
10 step ups
15 double or single unders
10 DB strict press

Move at warm up pace

WORKOUT

Workout Details

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

3 overhead squats + 10-30 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 3 minutes

8 power cleans
8 box jumps

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
Part C)
 
4 sets

12 DB tate press
12 bench dips

Rest 30 seconds between sets
 
Part D)
 
5 rounds for time

200 meter run
30 wallballs
50 double unders or 100 single unders

Time cap: 15 minutes

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
Modifications
 
Substitution for 8 box jump:
8 floor touch to jump
https://youtu.be/cxnViCCw5D0

Substitution for 200 meter run:
8-10 calorie on any machine

50 mountain climber twist
https://youtu.be/cB211wggl4E

Substitution for 30 wallball:
30 thruster
https://youtu.be/Jj6Ua6fbLOA

Substitution for 50 double or 100 single under:
100 quick tap
https://youtu.be/9LvOkFm-aDA

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

150 meter row or 15 down ups
10 step ups
15 double or single unders
10 DB strict press

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

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

Rest as needed between sets

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 75%
Based on 1 rep max squat snatch

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

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
Part B)
 
Every minute for 10 minutes (10 sets)

1 hang snatch high pull + 1 hang power snatch + 1 overhead squat

Rest remaining time of each set

Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs
 
Part C)
 
Complete in any order

50 pike push ups
50 banded wide grip strict pull ups

Break up reps and rest as needed
 
Modifications
 
Substitution for 50 pike push up:
25-50 handstand push ups

Substitution for 50 banded wide grip strict pull up:
50 DB bent over lateral raises
https://youtu.be/qE79uBvZKBY

MOVEMENT DEMOS


SATURDAY

JANUARY 22nd, 2022

Make each day your MASTERPIECE.

GS20

WARM UP

Warm Up

2 rounds

8 sumo squats
8 step ups
8 DB power cleans
8 DB strict press

Complete 2 rounds then,

60-90 seconds flutter kicks

WORKOUT

Workout Details

Part A)
 
2 sets

6 curtsy lunges each side
12 DB reverse lunges

Rest as needed
 
Part B)
 
For time

9-6-3 reps of

Banded pull aparts
Alternating DB snatches

Rest 60 seconds

12-9-6 reps of

DB hang power cleans
Push ups

Rest 60 seconds

15-12-9 reps of

DB deadlifts
Butterfly sit ups

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
Modifications
 
No modifications for today.

GS40

WARM UP

Warm Up

3 rounds

8 sumo squats
8 step ups
8 barbell deadlifts
8 barbell strict press

Complete 3 rounds then,

60-90 seconds flutter kicks

WORKOUT

Workout Details

Part A)
 
3 sets

6 curtsy lunges each side
12 DB box step ups

Rest as needed
 
Part B)
 
For time

12-9-6 reps of

Strict pull ups
Alternating DB snatches

Rest 60 seconds

15-12-9 reps of

DB hang power cleans
Push ups

Rest 60 seconds

21-15-9 reps of

Deadlifts
Butterfly sit ups

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
Modifications
 
Substitution for 12 DB box step up:
12 DB lunge
https://youtu.be/FEngJY7fx8Y

Substitution for 12-9-6 strict pull up:
12-9-6 DB bent over row
https://youtu.be/wxqz5TW8lYg

GS60

WARM UP

Warm Up

3 rounds

8 sumo squats
8 step ups
8 barbell deadlifts
8 barbell strict press

Complete 3 rounds then,

60-90 seconds flutter kicks

WORKOUT

Workout Details

Part A)
 
Every minute for 9 minutes (9 sets0

6 sumo deadlifts @ 55-65% 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: 105lbs
Level 3: 155lbs
 
Part B)
 
3 sets

6 curtsy lunges each side
12 DB box step ups

Rest as needed
 
Part C)
 
For time

12-9-6 reps of

Strict pull ups
Alternating DB snatches

Rest 60 seconds

15-12-9 reps of

DB hang power cleans
Push ups

Rest 60 seconds

21-15-9 reps of

Deadlifts
Butterfly sit ups

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
Modifications
 
Substitution for 12 DB box step up:
12 DB lunge
https://youtu.be/FEngJY7fx8Y

Substitution for 12-9-6 strict pull up:
12-9-6 DB bent over row
https://youtu.be/wxqz5TW8lYg

GS80

WARM UP

Warm Up

3 rounds

8 sumo squats
8 step ups
8 barbell power cleans
8 barbell strict press

Complete 3 rounds then,

60-90 seconds flutter kicks

WORKOUT

Workout Details

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

Station 1
20-40 seconds nose to wall handstand hold

Station 2
20-40 seconds bar hang

Rest remaining time of each set
 
Part B)
 
Every minute for 9 minutes (9 sets0

6 sumo deadlifts @ 55-65% 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: 105lbs
Level 3: 155lbs
 
Part C)
 
3 sets

6 curtsy lunges each side
12 DB box step ups

Rest as needed
 
Part D)
 
For time

12-9-6 reps of

Kipping pull ups
Power snatches

Rest 60 seconds

15-12-9 reps of

Power cleans
Push ups

Rest 60 seconds

21-15-9 reps of

Deadlifts
Butterfly sit ups

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
Modifications
 
Substitution for 20-40 seconds nose to wall handstand:
20-40 seconds wall walk
https://youtu.be/TxVDLE3aNQU

Substitution for 20-40 seconds bar hang:
20-40 seconds superman hold
https://youtu.be/_9m66z0DYGs

Substitution for 12 DB box step up:
12 DB lunge
https://youtu.be/FEngJY7fx8Y

Substitution for 12-9-6 kipping pull up:
12-9-6 DB bent over row
https://youtu.be/wxqz5TW8lYg

GSOLY

WARM UP

Warm Up

3 rounds

8 sumo squats
8 step ups
8 barbell power cleans
8 barbell strict press

Complete 3 rounds then,

60-90 seconds flutter kicks

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 9 minutes (3 sets)

8 back squats @ 60-70% of 1 rep max

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)
 
1 set

100 barbell bicep curls
50 strict pull ups
25 supine bent over rows

Break up reps and rest as needed
 
 
Part C)
 
4 sets

12 KB front rack lunges each side
12 double KB deadlifts

Rest as needed between sets
 
 
Modifications
 
Substitution for 50 strict pull up:
50 KB sumo deadlift high pull
https://youtu.be/sq7wIKnGBKw

MOVEMENT DEMOS


SUNDAY

JANUARY 23rd, 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