Week 4 | January 2022

MONDAY

JANUARY 24th, 2022

Life's a journey, NOT a race.

GS20

WARM UP

Warm Up

4 rounds

10 banded monster walks
10 scorpions
5 push up to pike
30 seconds side plank hold each side

WORKOUT

Workout Details

Part A)
 
3 sets

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds
 
 
Part B)
 
4 sets

As many rounds as possible in 2 minutes

4 DB power clean and jerks
8 push ups

Rest 60 seconds between sets

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

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

4 rounds

10 banded monster walks
10 scorpions
5 push up to pike
30 seconds side plank hold each side

WORKOUT

Workout Details

Part A)
 
5 sets

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds
 
 
Part B)
 
5 sets

As many rounds as possible in 2 minutes

4 DB power clean and jerks
8 push ups

Rest 60 seconds between sets

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

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

10 banded monster walks
10 scorpions
5 push up to pike
30 seconds side plank hold each side

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

5 bench press @ 75% of 1 rep max bench press
10-20 banded hamstring curls

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

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

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds
 
 
Part C)
 
4 sets

As many rounds as possible in 2 minutes

4 DB power clean and jerks
8 push ups

Rest 60 seconds between sets

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

MOVEMENT DEMOS

INSERT
MOVEMENT
DEMOS
HERE

GS80

WARM UP

Warm Up

4 rounds

10 banded monster walks
10 scorpions
5 push up to pike
30 seconds side plank hold each side

WORKOUT

Workout Details

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

2 power cleans + 1 clean @ 60-70% 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: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

5 bench press @ 75% of 1 rep max bench press
10-20 banded hamstring curls

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

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

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds
 
 
Part D)
 
4 sets

As many rounds as possible in 2 minutes

4 power clean and jerks
8 push ups

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Modifications
 
No modifications for today.

GSOLY

WARM UP

Warm Up

4 rounds

10 banded monster walks
10 scorpions
5 push up to pike
30 seconds side plank hold each side

WORKOUT

Workout Details

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

10 bench press @ 50% of 1 rep max bench press
10 banded 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 banded rows

Rest as needed between sets

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

12 DB chest flys
12 DB bench press

In remaining time
Max reps bench dips

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

TUESDAY

JANUARY 25th, 2022

Hope is heartbeat of the SOUL.

GS20

WARM UP

Warm Up

Complete

50 double or single unders

then,

2 rounds

10 jumping air squats
10 banded pull aparts

Complete 2 rounds then,

50 double or single unders

WORKOUT

Workout Details

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

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 12 minutes

75 double unders or single unders
25 DB thrusters
15 burpee over DB
 
 
Modifications
 
Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

GS40

WARM UP

Warm Up

Complete

100 double or single unders

then,

3 rounds

10 jumping air squats
10 banded pull aparts

Complete 3 rounds then,

100 double or single unders

WORKOUT

Workout Details

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

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 17 minutes

75 double unders or single unders
25 barbell thrusters
15 burpee over bar
 
 
Modifications
 
Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

Complete

100 double or single unders

then,

3 rounds

10 jumping air squats
10 banded pull aparts

Complete 3 rounds then,

100 double or single unders
 

WORKOUT

Workout Details

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

3 pause back squats @ 5 seconds pause

50-60% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 17 minutes

75 double unders or single unders
25 barbell thrusters
15 burpee over bar
 
 
Modifications
 
Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

GS80

WARM UP

Warm Up

Complete

100 double or single unders

then,

3 rounds

10 jumping air squats
10 banded pull aparts

Complete 3 rounds then,

100 double or single unders

WORKOUT

Workout Details

Part A)
 
3 sets

5 strict press + 3 push press + 1 push jerk @ 60-70% 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: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

3 pause back squats @ 5 seconds pause

50-60% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set
 
 
Part D)
 
As many rounds as possible in 17 minutes

75 double unders or single unders
25 barbell thrusters
15 burpee over bar
 
 
Modifications
 
Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

GSOLY

WARM UP

Warm Up

Complete

10 barbell deadlifts
5 barbell strict press
3 barbell push jerks
1 barbell split jerk

then,

3 rounds

10 jumping air squats
10 banded pull aparts

Complete 3 rounds then,

10 barbell deadlifts
5 barbell strict press
3 barbell push jerks
1 barbell split jerk

WORKOUT

Workout Details

Part A)
 
4 sets

8 deadlifts

Rest as needed between sets

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Based on 1 rep max deadlift

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

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
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: 55-65%
Sets 4-6: 65-75%
Based on your 1 rep max push jerk

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

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part C)
 
3 sets

12 DB split lunges each side
12 pike push ups

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

WEDNESDAY

JANUARY 26th, 2022

Find the tribe that matches your vibe.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

200 meter row or 10 burpees
10 DB ground to overhead
5 barbell deadlifts
5 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds
 
 
Part B)
 
3 rounds for time

200 meter run
21 double DB hang snatches
15 DB sumo deadlift high pulls
9 DB deadlifts

Time cap: 10 minutes

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

27 down up
https://youtu.be/E-gzFtuecIs
 

MOVEMENT DEMOS

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

Double DB hang snatch:
https://youtu.be/BREjwFU-SYI

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

DB deadlift:
https://youtu.be/vApb63rw1_Q

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

200 meter row or 10 burpees
10 DB ground to overhead
5 barbell deadlifts
5 barbell bent over rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds
 
 
Part B)
 
3 rounds for time

500 meter row
21 double DB hang snatches
15 strict pull ups
9 DB deadlifts

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

27 down up
https://youtu.be/E-gzFtuecIs

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

MOVEMENT DEMOS

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

Double DB hang snatch:
https://youtu.be/BREjwFU-SYI

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

DB deadlift:
https://youtu.be/vApb63rw1_Q

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

200 meter row or 10 burpees
10 plate ground to overhead
5 barbell deadlifts
5 barbell good mornings
5 barbell front squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute on the minute for 10 minutes (10 sets)

2 deadlifts

Sets 1-3: 50-60%
Sets 4-7: 60-70%
Set 8: 75%
Set 9: 80%
Set 10: 85%
Based on your 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 10 sets

Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
 
 
Part B)
 
5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds
 
 
Part C)
 
3 rounds for time

500 meter row
21 double DB hang snatches
15 strict pull ups
9 DB deadlifts

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

27 down up
https://youtu.be/E-gzFtuecIs

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

200 meter row or 10 burpees
10 plate ground to overhead
3 barbell snatch deadlifts
3 barbell snatch high pulls
3 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

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

2 power snatches + 1 snatch @ 60-70% 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: 75lbs
Level 3: 105lbs
 
 
Part B)
 
Every minute on the minute for 10 minutes (10 sets)

2 deadlifts

Sets 1-3: 50-60%
Sets 4-7: 60-70%
Set 8: 75%
Set 9: 80%
Set 10: 85%
Based on your 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 10 sets

Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
 
 
Part C)
 
5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds
 
 
Part D)
 
3 rounds for time

500 meter row
21 hang power snatches
15 strict pull ups
9 deadlifts

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter on any machine

400 meter run

27 down up
https://youtu.be/E-gzFtuecIs

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

200 meter row or 10 burpees
10 plate ground to overhead
3 barbell deadlifts
3 barbell clean high pulls
3 barbell front squats

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
2 clean & jerks @ 65-75% of 1 rep max clean & jerk

Station 2
30-45 seconds banded straight arm lat pulldowns

Station 3
30-45 seconds V ups

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: 145lbs
 
 
Part B)
 
5 sets

3 snatch balance @ 60-70% 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: 75lbs
Level 3: 105lbs
 
 
Part C)
 
Every 2 minutes for 10 minutes (5 sets)

25-50 butterfly sit ups

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

MOVEMENT DEMOS


THURSDAY

JANUARY 27th, 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 28th, 2022

Push yourself. No one is going to do it FOR YOU.

GS20

WARM UP

Warm Up

1 round

5 DB deadlifts
5 DB strict press
5 DB hang snatches
5 DB front squats

Complete 1 round then,

2 minutes calorie bike or butterfly sit ups

Increase speed every 30 seconds

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed
 
 
Part B)
 
Every 3 minutes for 12 minutes (4 sets)

50 mountain climbers
8 DB renegade rows
6 tuck ups
4 DB shoulder to overhead

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q
 
50-100 handstand push up:

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

2 rounds

5 DB deadlifts
5 DB strict press
5 DB hang snatches
5 DB front squats

Complete 2 rounds then,

2 minutes calorie bike or butterfly sit ups

Increase speed every 30 seconds
 

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
6 hanging knee raises
4 DB shoulder to overhead

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q

50-100 handstand push up

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

8 back squat
https://youtu.be/HsnyHv61qMo

Substitution for 6 hanging knee raise:
6 tuck up
https://youtu.be/iT6izuDopbU

MOVEMENT DEMOS

Pike shoulder tap:
https://youtu.be/4dY4AQjyz5Q

DB strict press:
https://youtu.be/LXR_jjtnQyQ

Hanging knee raise:
https://youtu.be/YoqU047BHRs

DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

GS60

WARM UP

Warm Up

2 rounds

5 DB deadlifts
5 DB strict press
5 DB hang snatches
5 DB front squats

Complete 2 rounds then,

2 minutes calorie bike or butterfly sit ups

Increase speed every 30 seconds

WORKOUT

Workout Details

Part A)
 
2 sets

60 seconds max calories bike
Rest 60 seconds

2 sets

60 seconds max reps push ups

Rest 60 seconds

2 sets

60 seconds max reps burpees

Rest 60 seconds
 
 
Part B)
 
Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
6 hanging knee raises
4 DB shoulder to overhead

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 60 seconds calorie bike:
60 seconds calorie on any machine

60 seconds sprints

60 seconds russian twist
https://youtu.be/MNYz1CiJA2g

Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q

50-100 handstand push up:

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

8 back squat
https://youtu.be/HsnyHv61qMo

Substitution for 6 hanging knee raise:
6 tuck up
https://youtu.be/iT6izuDopbU

GS80

WARM UP

Warm Up

2 rounds

5 snatch deadlifts
5 snatch high pulls
5 hang power snatches
5 overhead squats

Complete 2 rounds then,

2 rounds

5 barbell deadlifts
5 barbell clean high pulls
5 barbell power cleans
5 strict press

Complete 2 rounds then,

2 minutes calorie bike or butterfly sit ups

Increase speed every 30 seconds

WORKOUT

Workout Details

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

2-3 snatches

Rest 1 minute

Every minutes for 5 minutes (5 sets)

2-3 clean & jerks

Rest remaining time of each set

Sets 1-2: 60-70% of 1 rep maxes
Sets 3-4: 65-75% of 1 rep maxes

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

Level 1: 35lbs
Level 2: 105lbs
Level 3: 125lbs
 
 
Part B)
 
2 sets

60 seconds max calories bike
Rest 60 seconds

2 sets

60 seconds max reps push ups

Rest 60 seconds

2 sets

60 seconds max reps burpees

Rest 60 seconds
 
 
Part C)
 
Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed
 
 
Part D)
 
Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
6 hanging knee raises
4 shoulder to overhead

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 60 seconds calorie bike:
60 seconds calorie on any machine

60 seconds sprints

60 seconds russian twist
https://youtu.be/MNYz1CiJA2g

Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q

50-100 handstand push up:

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

8 back squat
https://youtu.be/HsnyHv61qMo

Substitution for 6 hanging knee raise:
6 tuck up
https://youtu.be/iT6izuDopbU

GSOLY

WARM UP

Warm Up

2 rounds

5 snatch deadlifts
5 snatch high pulls
5 hang power snatches
5 overhead squats

Complete 2 rounds then,

2 rounds

5 barbell deadlifts
5 barbell clean high pulls
5 barbell power cleans
5 strict press

Complete 2 rounds then,

2 minutes calorie bike or butterfly sit ups

Increase speed every 30 seconds

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: 55-65%
Sets 3-4: 65-75%
Set 5: 80%
Based on 1 rep max squat snatch

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

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
 
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: 55lbs
Level 3: 75lbs
 
 
Part C)
 
4 sets

12 KB sumo deadlifts
10 KB sumo deadlift high pulls
8 down ups

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

JANUARY 29th, 2022

Habits change into CHARACTER.

GS20

WARM UP

Warm Up

2 rounds

15 calorie row or 15 down ups
100 meter farmer carry
30 seconds hollow hold
15 DB swings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 6 minutes (3 sets)

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set
 
 
Part B)
 
3 rounds for time

25 double unders or sinlge unders
20 alternating DB snatches
25 double unders or single unders
20 alternating DB clean & jerks
25 double unders or single unders
20 DB goblet squats

Time cap: 15 minutes
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

GS40

WARM UP

Warm Up

3 rounds

15 calorie row or 15 down ups
100 meter farmer carry
30 seconds hollow hold
15 KB russian swings

Move at warm up pace

WORKOUT

Workout Details

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

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set
 
 
Part B)
 
3 rounds for time

50 double unders or sinlge unders
30 alternating DB snatches
50 double unders or single unders
30 alternating DB clean & jerks
50 double unders or single unders
30 DB goblet squats

Time cap: 20 minutes
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

GS60

WARM UP

Warm Up

3 rounds

15 calorie row or 15 down ups
100 meter farmer carry
30 seconds hollow hold
15 KB russian swings

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
6-9 double DB sumo squat romanian dealifts

Station 2
9-12 DB reverse lunges

Station 3
12-15 DB seated press

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

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set
 
 
Part C)
 
3 rounds for time

50 double unders or sinlge unders
30 alternating DB snatches
50 double unders or single unders
30 alternating DB clean & jerks
50 double unders or single unders
30 DB goblet squats

Time cap: 20 minutes
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

3 rounds

15 calorie row or 15 down ups
100 meter farmer carry
30 seconds hollow hold
15 KB russian swings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-20 seconds superman hold
rest 15 seconds

20-30 seconds hollow hold
rest 15 seconds

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

Station 1
6-9 double DB sumo squat romanian dealifts

Station 2
9-12 DB reverse lunges

Station 3
12-15 DB seated press

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

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set
 
 
Part D)
 
3 rounds for time

50 double unders or sinlge unders
30 alternating DB snatches
50 double unders or single unders
30 alternating DB clean & jerks
50 double unders or single unders
30 DB goblet squats

Time cap: 20 minutes
 
 
Modifications
 
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

GSOLY

WARM UP

Warm Up

3 rounds

15 calorie row or 15 down ups
100 meter farmer carry
30 seconds hollow hold
15 KB russian swings

WORKOUT

Workout Details

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

6 back squats @ 65-75% 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: 95lbs
Level 3: 125lbs
 
 
Part B)
 
4 sets

8 hip thrusts
10-20 seconds hip thrust iso hold

Rest as needed between sets

Moderate weight for hip thrusts
 
 
Part C)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
30-45 seconds banded rows

Station 2
12-15 DB death march

Station 3
30-45 seconds banded lat pulldowns

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

MOVEMENT DEMOS


SUNDAY

JANUARY 30th, 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