Week 5 | January 2022
MONDAY
JANUARY 31st, 2022
I can and I WILL. Watch me.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
1 round
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 DB deadlifts
8 DB front squats
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 DB deadlifts
8 DB front squats
WORKOUT
Workout Details
Part A)
Every 90 seconds for 6 minutes (4 sets)
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
Part B)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
45-60 seconds plank hold
Station 2
12-15 DB thrusters
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Station 1
45-60 seconds plank hold
Station 2
12-15 DB thrusters
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Plank hold:
https://youtu.be/TCZ3BireamU
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Plank hold:
https://youtu.be/TCZ3BireamU
DB thruster:
https://youtu.be/8yPcDDvWqsE
GS40
WARM UP
Warm Up
2 rounds
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 seconds
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 seconds
WORKOUT
Workout Details
Part A)
Every 90 seconds for 6 minutes (4 sets)
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
Part B)
Rotate stations every minute for 16 minutes (8 sets)
Station 1
12-15 calorie row
Station 2
12-15 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
12-15 calorie row
Station 2
12-15 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 12-15 calorie row:
12-15 calorie on any machine
100-200 meter run
12-15 burpee
https://youtu.be/YbnnsqGosjE
45-60 seconds plank hold
https://youtu.be/TCZ3BireamU
12-15 calorie on any machine
100-200 meter run
12-15 burpee
https://youtu.be/YbnnsqGosjE
45-60 seconds plank hold
https://youtu.be/TCZ3BireamU
MOVEMENT DEMOS
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GS60
WARM UP
Warm Up
2 rounds
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 seconds
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 seconds
WORKOUT
Workout Details
Part A)
5 sets
3 pause front squats @ 65-75%% 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: 95lbs
Level 3: 125lbs
3 pause front squats @ 65-75%% 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: 95lbs
Level 3: 125lbs
Part B)
Every 90 seconds for 6 minutes (4 sets)
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
Part C)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
12-15 calorie row
Station 2
12-15 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
12-15 calorie row
Station 2
12-15 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 12-15 calorie row:
12-15 calorie on any machine
100-200 meter run
12-15 burpee
https://youtu.be/YbnnsqGosjE
45-60 seconds plank hold
https://youtu.be/TCZ3BireamU
12-15 calorie on any machine
100-200 meter run
12-15 burpee
https://youtu.be/YbnnsqGosjE
45-60 seconds plank hold
https://youtu.be/TCZ3BireamU
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/-_Nw3jP6J1w
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GS80
WARM UP
Warm Up
2 rounds
60 seconds max calorie row
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell clean high pulls
8 barbell hang power cleans
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 seconds
60 seconds max calorie row
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell clean high pulls
8 barbell hang power cleans
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 seconds
WORKOUT
Workout Details
Part A)
5 sets
1 clean high pull + 1 hang power clean + 1 hang clean @ 60-70% 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
1 clean high pull + 1 hang power clean + 1 hang clean @ 60-70% 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)
5 sets
3 pause front squats @ 65-75%% 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: 95lbs
Level 3: 125lbs
3 pause front squats @ 65-75%% 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: 95lbs
Level 3: 125lbs
Part C)
Every 90 seconds for 6 minutes (4 sets)
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
8-10 DB IYTs
10-12 DB bent over rows
In remaining time
Max reps DB front raises
Rest 60 seconds
Part D)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
12-15 calorie row
Station 2
12-15 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
12-15 calorie row
Station 2
12-15 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 12-15 calorie row:
12-15 calorie on any machine
100-200 meter run
12-15 burpee
https://youtu.be/YbnnsqGosjE
45-60 seconds plank hold
https://youtu.be/TCZ3BireamU
12-15 calorie on any machine
100-200 meter run
12-15 burpee
https://youtu.be/YbnnsqGosjE
45-60 seconds plank hold
https://youtu.be/TCZ3BireamU
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
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/8jIRsonYGvg
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Hang clean:
https://youtu.be/3eMcMSHAiME
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GSOLY
WARM UP
Warm Up
2 rounds
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 secondsINSERT
60 seconds max calorie row or burpees
45-60 seconds high plank hold
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 minutes calorie row or burpees
Increase speed every 30 secondsINSERT
WORKOUT
HERE
HERE
WORKOUT
Workout Details
Part A)
5 sets
4 bench press @ 60-70% of 1 rep max bench press
8 DB split lunges each side
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
4 bench press @ 60-70% of 1 rep max bench press
8 DB split lunges each side
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
Part B)
Every 2 minutes for 12 minutes (6 sets)
4 front squats @ 60-70% of 1 rep max front squat
12 seated DB press
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
4 front squats @ 60-70% of 1 rep max front squat
12 seated DB press
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part C)
4 sets
20-30 seconds hollow hold
10-20 DB front raises
Rest as needed between sets
20-30 seconds hollow hold
10-20 DB front raises
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB split lunge:
https://youtu.be/zpVL54TR1e0
Front squat:
https://youtu.be/-_Nw3jP6J1w
Seated DB press:
https://youtu.be/-S2CF8Zvlpk
Hollow hold:
https://youtu.be/05VsXYnk3Rw
DB front raise:
https://youtu.be/LoJl47WAB3g
https://youtu.be/OfAP9W7eF7Q
DB split lunge:
https://youtu.be/zpVL54TR1e0
Front squat:
https://youtu.be/-_Nw3jP6J1w
Seated DB press:
https://youtu.be/-S2CF8Zvlpk
Hollow hold:
https://youtu.be/05VsXYnk3Rw
DB front raise:
https://youtu.be/LoJl47WAB3g
TUESDAY
February 1st, 2022
Be you. Do you. FOR YOU.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
Part B)
3 rounds for time
21 DB deadlifts
15 DB bent over rows
9 burpee over DB
Time cap: 14 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
21 DB deadlifts
15 DB bent over rows
9 burpee over DB
Time cap: 14 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Superman hold:
https://youtu.be/_9m66z0DYGs
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS40
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
Part B)
3 rounds for time
21 deadlifts
15 strict pull ups
9 burpee over bar
Time cap: 17 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21 deadlifts
15 strict pull ups
9 burpee over bar
Time cap: 17 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
MOVEMENT DEMOS
Superman hold:
https://youtu.be/_9m66z0DYGs
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Deadlift:
https://youtu.be/lXUUM1itAkU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/_9m66z0DYGs
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Deadlift:
https://youtu.be/lXUUM1itAkU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
GS60
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
10-12 banded wide grip pull ups
Rest remaining time of each set
10-12 banded wide grip pull ups
Rest remaining time of each set
Part B)
4 sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
Part C)
3 rounds for time
21 deadlifts
15 strict pull ups
9 burpee over bar
Time cap: 17 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21 deadlifts
15 strict pull ups
9 burpee over bar
Time cap: 17 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 10-12 banded wide grip pull up:
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY
Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY
Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE
MOVEMENT DEMOS
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Superman hold:
https://youtu.be/_9m66z0DYGs
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Deadlift:
https://youtu.be/lXUUM1itAkU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/_1hZ-rsamNU
Superman hold:
https://youtu.be/_9m66z0DYGs
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Deadlift:
https://youtu.be/lXUUM1itAkU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
GS80
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 6 sets
2 push jerk + 1 split jerk @ 55-65% 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
2 push jerk + 1 split jerk @ 55-65% 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)
Every 90 seconds for 9 minutes (6 sets)
10-12 banded wide grip pull ups
Rest remaining time of each set
10-12 banded wide grip pull ups
Rest remaining time of each set
Part C)
4 sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
30 seconds superman hold
30 bicycle kicks
30 butterfly sit ups
Rest 60 seconds between sets
Part D)
3 rounds for time
21 deadlifts
15 strict pull ups
9 burpee over bar
Time cap: 17 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21 deadlifts
15 strict pull ups
9 burpee over bar
Time cap: 17 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 10-12 banded wide grip pull up:
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY
Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE
12-15 DB bent over lateral raise
https://youtu.be/qE79uBvZKBY
Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE
MOVEMENT DEMOS
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Superman hold:
https://youtu.be/_9m66z0DYGs
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Deadlift:
https://youtu.be/lXUUM1itAkU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
100 meter farmer carry
60 seconds high to low planks
30 banded straight arm lat pulldowns
10 glute bridges
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 30 seconds for 10 minutes (20 sets)
1 banded deadlift @ 50-60% 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: 75lbs
Level 3: 105lbs
1 banded deadlift @ 50-60% 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: 75lbs
Level 3: 105lbs
Part B)
5 sets
6 strict press @ 60-70% of 1 rep max strict press
30-45 seconds high to low plank
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
6 strict press @ 60-70% of 1 rep max strict press
30-45 seconds high to low plank
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part C)
3 sets
As many rounds as possible in 2 minutes
10 banded frog pumps
5 banded side lying leg raises each side
Rest 60 seconds between sets
As many rounds as possible in 2 minutes
10 banded frog pumps
5 banded side lying leg raises each side
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Strict press:
https://youtu.be/rDxIXuA75Ww
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
https://youtu.be/JPYazfE8BFU
Strict press:
https://youtu.be/rDxIXuA75Ww
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
WEDNESDAY
February 2nd, 2022
Hard work PAYS OFF.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
3 rounds
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
WORKOUT
Workout Details
Part A)
3 sets
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
Part B)
4 rounds for time
100 flutter kicks
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 flutter kicks
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS40
WARM UP
Warm Up
3 rounds
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
WORKOUT
Workout Details
Part A)
3 sets
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
Part B)
4 rounds for time
10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
10 calorie on any machine
200 meter run
10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
MOVEMENT DEMOS
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS60
WARM UP
Warm Up
3 rounds
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
4-6 deadlifts @ 60-70% 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: 95lbs
Level 3: 125lbs
4-6 deadlifts @ 60-70% 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: 95lbs
Level 3: 125lbs
Part B)
3 sets
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
Part C)
4 rounds for time
10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
10 calorie on any machine
200 meter run
10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/lXUUM1itAkU
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS80
WARM UP
Warm Up
3 rounds
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
WORKOUT
Workout Details
Part A)
5 sets
1 snatch high pull + 1 hang power snatch + 1 hang snatch @ 60-70% 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
1 snatch high pull + 1 hang power snatch + 1 hang snatch @ 60-70% 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)
4-6 deadlifts @ 60-70% 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: 95lbs
Level 3: 125lbs
4-6 deadlifts @ 60-70% 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: 95lbs
Level 3: 125lbs
Part C)
3 sets
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
20 banded monster walks
Rest 15 seconds
3 sets
20 banded kneeling hip thrusts
Rest 15 seconds
Part D)
4 rounds for time
10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
10 calorie bike
10 DB hang power cleans
10 DB shoulder to overhead
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
10 calorie on any machine
200 meter run
10 DB walking lunge
https://youtu.be/FEngJY7fx8Y
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
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GSOLY
WARM UP
Warm Up
3 rounds
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
6 calorie bike or 50 bicycle kicks
6 DB renegade rows
6 DB push ups
Complete 3 rounds then,
2 rounds
10 banded monster walks
10 banded kneeling hip thrusts
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
3 clean & jerks @ 65-75% 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: 105lbs
Level 3: 155lbs
3 clean & jerks @ 65-75% 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: 105lbs
Level 3: 155lbs
Part B)
Every 3 minutes for 15 minutes (5 sets)
8 overhead squats @ 60-70% of 1 rep max squat snatch
12 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
8 overhead squats @ 60-70% of 1 rep max squat snatch
12 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 C)
4 sets
40 plate russian twists each side
Rest 15 seconds
40 flutter kicks
Rest 15 seconds
40 tuck ups
Rest 15 seconds
40 plate russian twists each side
Rest 15 seconds
40 flutter kicks
Rest 15 seconds
40 tuck ups
Rest 15 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Banded KB swing:
https://youtu.be/hshwImt6MLw
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
https://youtu.be/3rZe6qpWcvo
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Banded KB swing:
https://youtu.be/hshwImt6MLw
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
THURSDAY
February 3rd, 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
February 4th, 2022
Hey Warrior. Keep Going.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
200 meter run or 25 air squats
30 double or single unders
10 DB thrusters
10 DB front rack lunges
Move at warm up pace
200 meter run or 25 air squats
30 double or single unders
10 DB thrusters
10 DB front rack lunges
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
Part B)
For time
400 meter run
50 tuck ups
40 double unders or 80 single unders
30 DB burpee snatch
20 push ups
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
50 tuck ups
40 double unders or 80 single unders
30 DB burpee snatch
20 push ups
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400 meter run:
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
MOVEMENT DEMOS
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Tuck up:
https://youtu.be/iT6izuDopbU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Tuck up:
https://youtu.be/iT6izuDopbU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Push up:
https://youtu.be/A0kHvANcgZk
GS40
WARM UP
Warm Up
3 rounds
200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
Move at warm up pace
200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
Part B)
For time
400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 push ups
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 push ups
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400 meter run:
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
Substitution for 20 push up:
20 thruster
https://youtu.be/Jj6Ua6fbLOA
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
Substitution for 20 push up:
20 thruster
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Push up:
https://youtu.be/A0kHvANcgZk
GS60
WARM UP
Warm Up
3 rounds
200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
10 barbell overhead squats
Move at warm up pace
200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
10 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
As many rounds as possible in 2 minutes
6 thrusters
6 bar facing burpees
Rest 60 seconds between each set
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
As many rounds as possible in 2 minutes
6 thrusters
6 bar facing burpees
Rest 60 seconds between each set
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
4 sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
Part C)
For time
400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 wallballs
Time cap: 15 minutes
Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 wallballs
Time cap: 15 minutes
Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
Modifications
Substitution for 400 meter run:
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
Substitution for 20 wallball:
20 thruster
https://youtu.be/Jj6Ua6fbLOA
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
Substitution for 20 wallball:
20 thruster
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Wallball:
https://youtu.be/eJ7TZf9JTFA
https://youtu.be/Jj6Ua6fbLOA
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Wallball:
https://youtu.be/eJ7TZf9JTFA
GS80
WARM UP
Warm Up
3 rounds
200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
10 barbell overhead squats
Move at warm up pace
200 meter run or 25 air squats
30 double or single unders
10 barbell thrusters
10 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
5 overhead squats + 10-20 seconds overhead squat hold
Rest remaining time of each set
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
5 overhead squats + 10-20 seconds overhead squat hold
Rest remaining time of each set
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
3 sets
As many rounds as possible in 2 minutes
6 thrusters
6 bar facing burpees
Rest 60 seconds between each set
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
As many rounds as possible in 2 minutes
6 thrusters
6 bar facing burpees
Rest 60 seconds between each set
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part C)
4 sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
12 DB snow angels
12 DB front raises
Rest 30 seconds between sets
Part D)
For time
400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 wallballs
Time cap: 15 minutes
Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
400 meter run
50 hanging knee raises
40 double unders or 80 single unders
30 DB burpee snatch
20 wallballs
Time cap: 15 minutes
Level 1: DB 15lbs / WB 10lbs
Level 2: DB 25lbs / WB 14lbs
Level 3: DB 35lbs / WB 20lbs
Modifications
Substitution for 400 meter run:
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
Substitution for 20 wallball:
20 thruster
https://youtu.be/Jj6Ua6fbLOA
15-20 calorie on any machine
100 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 50 hanging knee raise:
50 tuck up
https://youtu.be/iT6izuDopbU
Substitution for 40 double or 80 single under:
80 quick tap
https://youtu.be/9LvOkFm-aDA
80 high knee
https://youtu.be/cWduJyaxxgo
Substitution for 20 wallball:
20 thruster
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Wallball:
https://youtu.be/eJ7TZf9JTFA
https://youtu.be/iaj6zdfZhTI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB front raise:
https://youtu.be/LoJl47WAB3g
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB burpee snatch:
https://youtu.be/QeuAbfc6jv0
Wallball:
https://youtu.be/eJ7TZf9JTFA
GSOLY
WARM UP
Warm Up
3 rounds
200 meter run or 25 air squats
30 seconds double or single unders
10 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell hang muscle snatch
15 barbell overhead squats
Move at warm up pace
200 meter run or 25 air squats
30 seconds double or single unders
10 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell hang muscle snatch
15 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
1 hang snatch + snatch
Rest as needed between sets
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Based on 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
1 hang snatch + snatch
Rest as needed between sets
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Based on 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Every minute for 10 minutes (10 sets)
3 snatch deadlifts @ 50-60% of 1 rep max squat snatch
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
3 snatch deadlifts @ 50-60% of 1 rep max squat snatch
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part C)
Complete in any order
50 seated DB press
50 DB chest flys
Break up reps and rest as needed
50 seated DB press
50 DB chest flys
Break up reps and rest as needed
Modifications
No modifications for today.
MOVEMENT DEMOS
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
Seated DB press:
https://youtu.be/-S2CF8Zvlpk
DB chest fly:
https://youtu.be/K-Pv0j43wbc
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
Seated DB press:
https://youtu.be/-S2CF8Zvlpk
DB chest fly:
https://youtu.be/K-Pv0j43wbc
SATURDAY
February 5th, 2022
"Believe in yourself, and you will be UNSTOPPABLE"
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GS20
-
GS40
-
GS60
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GS80
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GSOLY
GS20
WARM UP
Warm Up
3 rounds
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
Part B)
Every 4 minutes for 16 minutes (4 sets)
200 meter run
12 DB front squats
9 DB push press
6 DB thrusters
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
12 DB front squats
9 DB push press
6 DB thrusters
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB push press:
https://youtu.be/znW6BTFr6Io
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB push press:
https://youtu.be/znW6BTFr6Io
DB thruster:
https://youtu.be/8yPcDDvWqsE
GS40
WARM UP
Warm Up
5 rounds
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
Part B)
Every 4 minutes for 20 minutes (5 sets)
250 meter row
12 front squats
9 push press
6 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
250 meter row
12 front squats
9 push press
6 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 250 meter row:
250 meter on any machine
200 meter run
15 down up
https://youtu.be/E-gzFtuecIs
250 meter on any machine
200 meter run
15 down up
https://youtu.be/E-gzFtuecIs
MOVEMENT DEMOS
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GS60
WARM UP
Warm Up
5 rounds
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets0
6 sumo deadlifts @ 65-75% 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: 125lbs
Level 3: 185lbs
6 sumo deadlifts @ 65-75% 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: 125lbs
Level 3: 185lbs
Part B)
3 sets
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
Part C)
Every 4 minutes for 20 minutes (5 sets)
250 meter row
12 front squats
9 push press
6 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
250 meter row
12 front squats
9 push press
6 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 250 meter row:
250 meter on any machine
200 meter run
15 down up
https://youtu.be/E-gzFtuecIs
250 meter on any machine
200 meter run
15 down up
https://youtu.be/E-gzFtuecIs
MOVEMENT DEMOS
Sumo deadlift:
https://youtu.be/IO4OupENnAI
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/IO4OupENnAI
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GS80
WARM UP
Warm Up
5 rounds
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 step ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
20-40 seconds feet elevated shoulder taps
Station 2
20-40 seconds arch to hollow rolls
Rest remaining time of each set
Station 1
20-40 seconds feet elevated shoulder taps
Station 2
20-40 seconds arch to hollow rolls
Rest remaining time of each set
Part B)
Every 3 minutes for 9 minutes (3 sets0
6 sumo deadlifts @ 65-75% 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: 125lbs
Level 3: 185lbs
6 sumo deadlifts @ 65-75% 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: 125lbs
Level 3: 185lbs
Part C)
3 sets
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
6 DB bulgarian split squats each side
8 side step ups each side
Rest as needed
Part D)
Every 4 minutes for 20 minutes (5 sets)
250 meter row
12 front squats
9 push press
6 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
250 meter row
12 front squats
9 push press
6 thrusters
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 20-40 seconds feet elevated shoulder tap:
20-40 seconds handstand shoulder tap
Substitution for 250 meter row:
250 meter on any machine
200 meter run
15 down up
https://youtu.be/E-gzFtuecIs
20-40 seconds handstand shoulder tap
Substitution for 250 meter row:
250 meter on any machine
200 meter run
15 down up
https://youtu.be/E-gzFtuecIs
MOVEMENT DEMOS
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
Sumo deadlift:
https://youtu.be/IO4OupENnAI
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/643c_UblR40
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
Sumo deadlift:
https://youtu.be/IO4OupENnAI
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Side step up:
https://youtu.be/edo0skVCpsY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GSOLY
WARM UP
Warm Up
5 rounds
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 barbell power cleans
Move at warm up pace
150 meter row or 20 jumping lunges
10 sumo squats
10 shoulder taps
10 barbell power cleans
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
6 back squats @ 70-80% 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 @ 70-80% 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)
1 set
100 banded wide grip strict pull ups
50 supinated chin ups
25 ring rows
Break up reps and rest as needed
100 banded wide grip strict pull ups
50 supinated chin ups
25 ring rows
Break up reps and rest as needed
Part C)
For time
100 power cleans
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Retest from week 1, use the same weight, goal is to improve time
100 power cleans
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Retest from week 1, use the same weight, goal is to improve time
Modifications
Substitution for 100 banded wide grip strict pull up:
100 DB bent over lateral raises
https://youtu.be/qE79uBvZKBY
Substitution for 50 supinated chin up:
50 DB seesaw bent over row
https://youtu.be/LmHV53SMaoE
Substitution for 25 ring row:
25 DB upright row
https://youtu.be/TazDmp9Q_vM
100 DB bent over lateral raises
https://youtu.be/qE79uBvZKBY
Substitution for 50 supinated chin up:
50 DB seesaw bent over row
https://youtu.be/LmHV53SMaoE
Substitution for 25 ring row:
25 DB upright row
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Banded wide grip strict pull up:
https://youtu.be/_1hZ-rsamNU
Supinated chin up:
https://youtu.be/Rj3WiBsn6f0
Ring row:
https://youtu.be/xr2iqzcCamA
Power clean:
https://youtu.be/AbJEX5trkkU
https://youtu.be/HsnyHv61qMo
Banded wide grip strict pull up:
https://youtu.be/_1hZ-rsamNU
Supinated chin up:
https://youtu.be/Rj3WiBsn6f0
Ring row:
https://youtu.be/xr2iqzcCamA
Power clean:
https://youtu.be/AbJEX5trkkU
SUNDAY
February 6th, 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