Week 4 | January 2022
MONDAY
JANUARY 24th, 2022
Life's a journey, NOT a race.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
Banded side step:
https://youtu.be/VPPBMNRWayk
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/VPPBMNRWayk
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
Banded side step:
https://youtu.be/VPPBMNRWayk
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/VPPBMNRWayk
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
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
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
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
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
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
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
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.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded side step:
https://youtu.be/VPPBMNRWayk
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded side step:
https://youtu.be/VPPBMNRWayk
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
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.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded KB swing:
https://youtu.be/hshwImt6MLw
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded row:
https://youtu.be/Eq06svMgwAg
DB chest fly:
https://youtu.be/K-Pv0j43wbc
DB bench press:
https://youtu.be/hBgI282QNE8
Bench dip:
https://youtu.be/sbKPRzlkJgo
https://youtu.be/OfAP9W7eF7Q
Banded KB swing:
https://youtu.be/hshwImt6MLw
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded row:
https://youtu.be/Eq06svMgwAg
DB chest fly:
https://youtu.be/K-Pv0j43wbc
DB bench press:
https://youtu.be/hBgI282QNE8
Bench dip:
https://youtu.be/sbKPRzlkJgo
TUESDAY
JANUARY 25th, 2022
Hope is heartbeat of the SOUL.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
75 double unders or single unders
25 DB thrusters
15 burpee over DB
Modifications
MOVEMENT DEMOS
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB thruster:
https://youtu.be/8yPcDDvWqsE
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB thruster:
https://youtu.be/8yPcDDvWqsE
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
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
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
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
75 double unders or single unders
25 barbell thrusters
15 burpee over bar
Modifications
MOVEMENT DEMOS
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Barbell thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Barbell thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
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
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
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
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
75 double unders or single unders
25 barbell thrusters
15 burpee over bar
Modifications
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Barbell thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/HsnyHv61qMo
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Barbell thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
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
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
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
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
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
75 double unders or single unders
25 barbell thrusters
15 burpee over bar
Modifications
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back squat:
https://youtu.be/HsnyHv61qMo
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Barbell thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back squat:
https://youtu.be/HsnyHv61qMo
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Barbell thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
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
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
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
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
12 DB split lunges each side
12 pike push ups
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB split lunge:
https://youtu.be/zpVL54TR1e0
Pike push up:
https://youtu.be/peEYewmt8IA
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB split lunge:
https://youtu.be/zpVL54TR1e0
Pike push up:
https://youtu.be/peEYewmt8IA
WEDNESDAY
JANUARY 26th, 2022
Find the tribe that matches your vibe.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Deadlift:
https://youtu.be/lXUUM1itAkU
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
https://youtu.be/lXUUM1itAkU
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
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
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
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
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
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
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
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
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
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
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
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
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
25-50 butterfly sit ups
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
V up:
https://youtu.be/5F4LUi_O_jY
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/3rZe6qpWcvo
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
V up:
https://youtu.be/5F4LUi_O_jY
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
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
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
50-100 handstand push up:
MOVEMENT DEMOS
Pike shoulder tap:
https://youtu.be/4dY4AQjyz5Q
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Tuck up:
https://youtu.be/iT6izuDopbU
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/4dY4AQjyz5Q
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Tuck up:
https://youtu.be/iT6izuDopbU
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
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
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
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
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
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
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
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
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
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
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
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
MOVEMENT DEMOS
Push up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
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
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
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
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
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
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
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
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
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
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
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Push up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
Pike shoulder tap:
https://youtu.be/4dY4AQjyz5Q
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Push up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
Pike shoulder tap:
https://youtu.be/4dY4AQjyz5Q
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
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
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
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
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
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
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
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Down up:
https://youtu.be/E-gzFtuecIs
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
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Down up:
https://youtu.be/E-gzFtuecIs
SATURDAY
JANUARY 29th, 2022
Habits change into CHARACTER.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 russian twist
https://youtu.be/MNYz1CiJA2g
MOVEMENT DEMOS
Flutter kick:
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
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
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
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
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
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 russian twist
https://youtu.be/MNYz1CiJA2g
MOVEMENT DEMOS
Flutter kick:
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
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
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
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
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
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
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 russian twist
https://youtu.be/MNYz1CiJA2g
MOVEMENT DEMOS
Double DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
DB seated press:
https://youtu.be/-S2CF8Zvlpk
Flutter kick:
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
https://youtu.be/QjQbYNFzYOk
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
DB seated press:
https://youtu.be/-S2CF8Zvlpk
Flutter kick:
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
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
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
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
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
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
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
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 russian twist
https://youtu.be/MNYz1CiJA2g
MOVEMENT DEMOS
Superman hold:
https://youtu.be/_9m66z0DYGs
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Pike hold:
https://youtu.be/MQ4O2PYPsJM
Double DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
DB seated press:
https://youtu.be/-S2CF8Zvlpk
Flutter kick:
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
https://youtu.be/_9m66z0DYGs
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Pike hold:
https://youtu.be/MQ4O2PYPsJM
Double DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
DB seated press:
https://youtu.be/-S2CF8Zvlpk
Flutter kick:
https://youtu.be/eXHVnJKEwKI
V up:
https://youtu.be/5F4LUi_O_jY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Alternating DB clean & jerk:
https://youtu.be/ZnnceqhOtm0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
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
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
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
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
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
Back squat:
https://youtu.be/HsnyHv61qMo
Hip Thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Banded row:
https://youtu.be/Eq06svMgwAg
DB death march:
https://youtu.be/ksstmpzOS6E
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
https://youtu.be/HsnyHv61qMo
Hip Thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Banded row:
https://youtu.be/Eq06svMgwAg
DB death march:
https://youtu.be/ksstmpzOS6E
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
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