Week 3 | January 2022
MONDAY
JANUARY 17th, 2022
Keep Moving FORWARD.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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.
MOVEMENT DEMOS
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Air squat:
https://youtu.be/aCsSvnjockk
DB push press:
https://youtu.be/cEwY4LL-hgU
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB deadlift:
https://youtu.be/vApb63rw1_Q
https://youtu.be/X8UJN8RbQUM
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Air squat:
https://youtu.be/aCsSvnjockk
DB push press:
https://youtu.be/cEwY4LL-hgU
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB deadlift:
https://youtu.be/vApb63rw1_Q
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
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
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
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
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
MOVEMENT DEMOS
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Barbell strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/bEykt_1Ik-0
Barbell strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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
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
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
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
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
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Barbell strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/-_Nw3jP6J1w
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Barbell strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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
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
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
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
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
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
MOVEMENT DEMOS
Clean high pull:
https://youtu.be/8jIRsonYGvg
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Hang clean:
https://youtu.be/3eMcMSHAiME
Front squat:
https://youtu.be/-_Nw3jP6J1w
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Barbell strict press:
https://youtu.be/rDxIXuA75Ww
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/8jIRsonYGvg
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Hang clean:
https://youtu.be/3eMcMSHAiME
Front squat:
https://youtu.be/-_Nw3jP6J1w
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Barbell strict press:
https://youtu.be/rDxIXuA75Ww
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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
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
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
20-30 seconds high plank hold
10-20 DB IYTs
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB strict press:
https://youtu.be/LXR_jjtnQyQ
High plank hold:
https://youtu.be/R9BwzAQkZpk
DB IYT:
https://youtu.be/nlUFNi3hROI
https://youtu.be/OfAP9W7eF7Q
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB strict press:
https://youtu.be/LXR_jjtnQyQ
High plank hold:
https://youtu.be/R9BwzAQkZpk
DB IYT:
https://youtu.be/nlUFNi3hROI
TUESDAY
JANUARY 18th, 2022
Kill 'Em With Confidence.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
MOVEMENT DEMOS
Hollow hold:
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Push up:
https://youtu.be/A0kHvANcgZk
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Push up:
https://youtu.be/A0kHvANcgZk
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
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
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
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
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
8 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 8 jumping lunge:
8 split lunge each side
https://youtu.be/fNZMWb-X3to
MOVEMENT DEMOS
Hollow hold:
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
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
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
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
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
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
8 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 8 jumping lunge:
8 split lunge each side
https://youtu.be/fNZMWb-X3to
MOVEMENT DEMOS
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded row:
https://youtu.be/Eq06svMgwAg
Hollow hold:
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
https://youtu.be/fe_vqFNpyts
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded row:
https://youtu.be/Eq06svMgwAg
Hollow hold:
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
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
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
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
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
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
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
8 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 8 jumping lunge:
8 splite lunge each side
https://youtu.be/fNZMWb-X3to
MOVEMENT DEMOS
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded row:
https://youtu.be/Eq06svMgwAg
Hollow hold:
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Squat clean:
https://youtu.be/yT489tRHZg8
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded row:
https://youtu.be/Eq06svMgwAg
Hollow hold:
https://youtu.be/05VsXYnk3Rw
V up:
https://youtu.be/5F4LUi_O_jY
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Squat clean:
https://youtu.be/yT489tRHZg8
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
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
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
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
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
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
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
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
10 calorie on any machine
200 meter run
50 bicycle kick
https://youtu.be/sENWl9TXe0Q
MOVEMENT DEMOS
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
Wall walk:
https://youtu.be/TxVDLE3aNQU
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
DB swing:
https://youtu.be/p40rczrzdrk
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
Wall walk:
https://youtu.be/TxVDLE3aNQU
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
DB swing:
https://youtu.be/p40rczrzdrk
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
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
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
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
15 calorie on any machine
400 meter run
50 bicycle kick
https://youtu.be/sENWl9TXe0Q
MOVEMENT DEMOS
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
DB swing:
https://youtu.be/p40rczrzdrk
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
DB swing:
https://youtu.be/p40rczrzdrk
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
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
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
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
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
15 calorie on any machine
400 meter run
50 bicycle kick
https://youtu.be/sENWl9TXe0Q
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB swing:
https://youtu.be/DWB0TmruJuA
https://youtu.be/lXUUM1itAkU
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB swing:
https://youtu.be/DWB0TmruJuA
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
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
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
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
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
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
15 calorie on any machine
400 meter run
50 bicycle kick
https://youtu.be/sENWl9TXe0Q
MOVEMENT DEMOS
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB swing:
https://youtu.be/DWB0TmruJuA
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded side step:
https://youtu.be/VPPBMNRWayk
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB swing:
https://youtu.be/DWB0TmruJuA
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
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
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
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
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.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Turkish get up:
https://youtu.be/3tO8x61pAMY
Triple crunch:
https://youtu.be/4Pb4MpSog3k
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
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
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
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
DB thruster:
https://youtu.be/8yPcDDvWqsE
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
DB thruster:
https://youtu.be/8yPcDDvWqsE
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
MOVEMENT DEMOS
DB power clean:
https://youtu.be/sSNzlQt_WI0
Box jump:
https://youtu.be/rNaluifn1BA
DB tate press:
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/sSNzlQt_WI0
Box jump:
https://youtu.be/rNaluifn1BA
DB tate press:
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
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
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Power clean:
https://youtu.be/AbJEX5trkkU
Box jump:
https://youtu.be/rNaluifn1BA
DB tate press:
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/iaj6zdfZhTI
Power clean:
https://youtu.be/AbJEX5trkkU
Box jump:
https://youtu.be/rNaluifn1BA
DB tate press:
https://youtu.be/yaBmtkjBKjw
Bench dip:
https://youtu.be/sbKPRzlkJgo
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Hang snatch high pull:
https://youtu.be/gJSPz0DYJTc
Overhead squat
https://youtu.be/iaj6zdfZhTI
Pike push up:
https://youtu.be/peEYewmt8IA
Banded wide grip strict pull up:
https://youtu.be/_1hZ-rsamNU
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Hang snatch high pull:
https://youtu.be/gJSPz0DYJTc
Overhead squat
https://youtu.be/iaj6zdfZhTI
Pike push up:
https://youtu.be/peEYewmt8IA
Banded wide grip strict pull up:
https://youtu.be/_1hZ-rsamNU
SATURDAY
JANUARY 22nd, 2022
Make each day your MASTERPIECE.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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.
MOVEMENT DEMOS
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
DB deadlift:
https://youtu.be/vApb63rw1_Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/Mg4BPLfxi8g
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
DB deadlift:
https://youtu.be/vApb63rw1_Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
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
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
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
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
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
MOVEMENT DEMOS
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
DB box step up:
https://youtu.be/YXeyBZWOrhI
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/Mg4BPLfxi8g
DB box step up:
https://youtu.be/YXeyBZWOrhI
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
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
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
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
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
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
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
MOVEMENT DEMOS
Sumo deadlift:
https://youtu.be/IO4OupENnAI
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
DB box step up:
https://youtu.be/YXeyBZWOrhI
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/IO4OupENnAI
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
DB box step up:
https://youtu.be/YXeyBZWOrhI
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
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
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
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
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
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
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
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
MOVEMENT DEMOS
Nose to wall handstand:
https://youtu.be/9jymG0PfFl4
Bar hang:
https://youtu.be/qpkU4ZSHLj0
Sumo deadlift:
https://youtu.be/IO4OupENnAI
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
DB box step up:
https://youtu.be/YXeyBZWOrhI
Pull up:
https://youtu.be/FcQ1t9hUL5M
Power snatch:
https://youtu.be/MmHPIjbsW28
Power clean:
https://youtu.be/AbJEX5trkkU
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/9jymG0PfFl4
Bar hang:
https://youtu.be/qpkU4ZSHLj0
Sumo deadlift:
https://youtu.be/IO4OupENnAI
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
DB box step up:
https://youtu.be/YXeyBZWOrhI
Pull up:
https://youtu.be/FcQ1t9hUL5M
Power snatch:
https://youtu.be/MmHPIjbsW28
Power clean:
https://youtu.be/AbJEX5trkkU
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
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
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
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
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
12 KB front rack lunges each side
12 double KB deadlifts
Rest as needed between sets
Modifications
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
Double KB deadlift:
https://youtu.be/Gi5age9S6y0
https://youtu.be/HsnyHv61qMo
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
Double KB deadlift:
https://youtu.be/Gi5age9S6y0
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