Week 6 | February 2022
MONDAY
FEBRUARY 7th, 2022
Life Is A Beautiful Struggle.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
250 meter row or 30 floor touch to jumps
10 step ups
8 DB deadlifts
8 DB hang power cleans
3 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
Part B)
As many rounds as possible in 10 minutes
200 meter run
10 floor touch to jumps
10 DB hang power cleans
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
10 floor touch to jumps
10 DB hang power cleans
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200 meter run:
250 meter on any machine
10 double DB snatch
https://youtu.be/yktuyFDEblI
250 meter on any machine
10 double DB snatch
https://youtu.be/yktuyFDEblI
MOVEMENT DEMOS
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY"
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY"
GS40
WARM UP
Warm Up
3 rounds
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell hang power cleans
3 push ups
Move at warm up pace
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell hang power cleans
3 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
Part B)
As many rounds as possible in 10 minutes
250 meter row
10 box jumps
10 DB hang power cleans
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
250 meter row
10 box jumps
10 DB hang power cleans
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 250 meter row:
250 meter on any machine
200 meter run
10 power snatch
https://youtu.be/MmHPIjbsW28
Substitution for 10 box jump:
10 floor touch to jump
https://youtu.be/cxnViCCw5D0
250 meter on any machine
200 meter run
10 power snatch
https://youtu.be/MmHPIjbsW28
Substitution for 10 box jump:
10 floor touch to jump
https://youtu.be/cxnViCCw5D0
MOVEMENT DEMOS
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Box jump:
https://youtu.be/rNaluifn1BA
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Box jump:
https://youtu.be/rNaluifn1BA
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
GS60
WARM UP
Warm Up
3 rounds
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell hang power cleans
3 push ups
Move at warm up pace
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell hang power cleans
3 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
For time
100 bench press
Every time you break, complete 30-60 seconds plank hold
Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
Time cap: 15 minutes
100 bench press
Every time you break, complete 30-60 seconds plank hold
Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
Time cap: 15 minutes
Part B)
3 sets
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
Part C)
As many rounds as possible in 10 minutes
250 meter row
10 box jumps
10 DB hang power cleans
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
250 meter row
10 box jumps
10 DB hang power cleans
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 250 meter row:
250 meter on any machine
200 meter run
10 power snatch
https://youtu.be/MmHPIjbsW28
Substitution for 10 box jump:
10 floor touch to jump
https://youtu.be/cxnViCCw5D0
250 meter on any machine
200 meter run
10 power snatch
https://youtu.be/MmHPIjbsW28
Substitution for 10 box jump:
10 floor touch to jump
https://youtu.be/cxnViCCw5D0
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Plank hold:
https://youtu.be/TCZ3BireamU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Box jump:
https://youtu.be/rNaluifn1BA
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
https://youtu.be/OfAP9W7eF7Q
Plank hold:
https://youtu.be/TCZ3BireamU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Box jump:
https://youtu.be/rNaluifn1BA
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
GS80
WARM UP
Warm Up
3 rounds
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell hang power cleans
3 push ups
Move at warm up pace
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell hang power cleans
3 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
3 power cleans + 2 cleans @ 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: 85lbs
Level 3: 115lbs
3 power cleans + 2 cleans @ 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: 85lbs
Level 3: 115lbs
Part B)
For time
100 bench press
Every time you break, complete 30-60 seconds plank hold
Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
Time cap: 15 minutes
100 bench press
Every time you break, complete 30-60 seconds plank hold
Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
Time cap: 15 minutes
Part C)
3 sets
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
20 banded glute bridges
Rest 15 seconds
20 banded plank hip taps
Rest 15 seconds
Part D)
As many rounds as possible in 10 minutes
250 meter row
10 box jumps
10 hang power cleans
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
250 meter row
10 box jumps
10 hang power cleans
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 250 meter row:
250 meter on any machine
200 meter run
10 power snatch
https://youtu.be/MmHPIjbsW28
Substitution for 10 box jump:
10 floor touch to jump
https://youtu.be/cxnViCCw5D0
250 meter on any machine
200 meter run
10 power snatch
https://youtu.be/MmHPIjbsW28
Substitution for 10 box jump:
10 floor touch to jump
https://youtu.be/cxnViCCw5D0
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Plank hold:
https://youtu.be/TCZ3BireamU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Box jump:
https://youtu.be/rNaluifn1BA
Hang power clean:
https://youtu.be/CgeMWG0_9kY
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Plank hold:
https://youtu.be/TCZ3BireamU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
Box jump:
https://youtu.be/rNaluifn1BA
Hang power clean:
https://youtu.be/CgeMWG0_9kY
GSOLY
WARM UP
Warm Up
3 rounds
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell back rack lunges
3 push ups
Move at warm up pace
250 meter row or 30 floor touch to jumps
10 step ups
8 barbell deadlifts
8 barbell back rack lunges
3 push ups
Move at warm up pace
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 glute bridges
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 glute bridges
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 press
Rest as needed between sets
Moderate to heavy weight for back rack lunges
12 back rack lunges
24 banded press
Rest as needed between sets
Moderate to heavy weight for back rack lunges
Part C)
Every 90 seconds for 6 minutes (4 sets)
12 DB bent over rows
12 DB bicep curls
In remaining time
Max reps banded straight arm lat pulldowns
12 DB bent over rows
12 DB bicep curls
In remaining time
Max reps banded straight arm lat pulldowns
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded press:
https://youtu.be/JxTCzbS3OFQ
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
https://youtu.be/OfAP9W7eF7Q
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded press:
https://youtu.be/JxTCzbS3OFQ
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
TUESDAY
FEBRUARY 8th, 2022
Dream. Explore. DISCOVER.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
6 calorie bike or 50 mountain climber twists
30-50 double or single unders
5 DB strict press
5 DB push press
Move at warm up pace
6 calorie bike or 50 mountain climber twists
30-50 double or single unders
5 DB strict press
5 DB push press
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 6 minutes (3 sets)
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Part B)
Every 4 minutes for 12 minutes (3 sets)
18-21 jumping lunges
12-15 toe touches
9-12 push ups
Rest remaining time of each set
18-21 jumping lunges
12-15 toe touches
9-12 push ups
Rest remaining time of each set
Modifications
MOVEMENT DEMOS
DB split lunge:
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
Toe touch:
https://youtu.be/MnuowLijWGM
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
Toe touch:
https://youtu.be/MnuowLijWGM
Push up:
https://youtu.be/A0kHvANcgZk
GS40
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
Move at warm up pace
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 10 minutes (4 sets)
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Part B)
Every 4 minutes for 16 minutes (4 sets)
15-20 calorie bike
12-15 hanging knee raises
9-12 push ups
Rest remaining time of each set
15-20 calorie bike
12-15 hanging knee raises
9-12 push ups
Rest remaining time of each set
Modifications
Substitution for 15-20 calorie bike:
15-20 calorie on any machine
400 meter run
20-30 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 12-15 hanging knee raise:
12-15 tuck up
https://youtu.be/iT6izuDopbU
15-20 calorie on any machine
400 meter run
20-30 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 12-15 hanging knee raise:
12-15 tuck up
https://youtu.be/iT6izuDopbU
MOVEMENT DEMOS
DB split lunge:
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Push up:
https://youtu.be/A0kHvANcgZk
GS60
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
Move at warm up pace
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10 back squats
55-65% of 1 rep max back squat
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
10 back squats
55-65% of 1 rep max back squat
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
Part B)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Part C)
Every 4 minutes for 16 minutes (4 sets)
15-20 calorie bike
12-15 hanging knee raises
9-12 push ups
Rest remaining time of each set
15-20 calorie bike
12-15 hanging knee raises
9-12 push ups
Rest remaining time of each set
Modifications
Substitution for 15-20 calorie bike:
15-20 calorie on any machine
400 meter run
20-30 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 12-15 hanging knee raise:
12-15 tuck up
https://youtu.be/iT6izuDopbU
15-20 calorie on any machine
400 meter run
20-30 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 12-15 hanging knee raise:
12-15 tuck up
https://youtu.be/iT6izuDopbU
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
DB split lunge:
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/HsnyHv61qMo
DB split lunge:
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Push up:
https://youtu.be/A0kHvANcgZk
GS80
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
3 barbell push jerks
Move at warm up pace
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
3 barbell push jerks
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
3 strict press + 2 push press + 1 push jerk @ 55-65% 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
3 strict press + 2 push press + 1 push jerk @ 55-65% 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)
3 sets
10 back squats
55-65% of 1 rep max back squat
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
10 back squats
55-65% of 1 rep max back squat
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs
Part C)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Station 1
6-12 DB split lunges each side
Station 2
30-45 seconds wall sit hold
Rest remaining time of each set
Part D)
Every 4 minutes for 16 minutes (4 sets)
15-20 calorie bike
12-15 hanging knee raises
9-12 push ups
Rest remaining time of each set
15-20 calorie bike
12-15 hanging knee raises
9-12 push ups
Rest remaining time of each set
Modifications
Substitution for 15-20 calorie bike:
15-20 calorie on any machine
400 meter run
20-30 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 12-15 hanging knee raise:
12-15 tuck up
https://youtu.be/iT6izuDopbU
15-20 calorie on any machine
400 meter run
20-30 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 12-15 hanging knee raise:
12-15 tuck up
https://youtu.be/iT6izuDopbU
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 split lunge:
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back squat:
https://youtu.be/HsnyHv61qMo
DB split lunge:
https://youtu.be/zpVL54TR1e0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Push up:
https://youtu.be/A0kHvANcgZk
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
3 barbell push jerks
Move at warm up pace
15 calorie bike or 50 mountain climber twists
30-50 double or single unders
3 barbell strict press
3 barbell push press
3 barbell push jerks
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
6 deadlifts
Rest as needed between sets
Sets 1-2: 60-70%
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
6 deadlifts
Rest as needed between sets
Sets 1-2: 60-70%
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)
2 push jerks + 1 split jerk
Rest remaining time of each set
Sets 1-3: 60-70%
Sets 4-6: 70-80%
Based on your 1 rep max push jerk
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 115lbs
Level 3: 165lbs
2 push jerks + 1 split jerk
Rest remaining time of each set
Sets 1-3: 60-70%
Sets 4-6: 70-80%
Based on your 1 rep max push jerk
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 115lbs
Level 3: 165lbs
Part C)
3 sets
12 DB goblet cossack squats
24 plank to knee taps
Rest as needed between sets
12 DB goblet cossack squats
24 plank to knee taps
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 goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Plank to knee tap:
https://youtu.be/2EijNlDVDro
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Plank to knee tap:
https://youtu.be/2EijNlDVDro
WEDNESDAY
FEBRUARY 9th, 2022
Hustle for your MUSCLE!
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
2 rounds
3 push ups
6 air squats
9 butterfly sit ups
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
2 rounds
3 push ups
6 air squats
9 butterfly sit ups
WORKOUT
Workout Details
Part A)
3 sets
25 banded rows
Rest 30 seconds between sets
25 banded rows
Rest 30 seconds between sets
Part B)
For time
200 meter run
3 rounds of
21 DB deadlifts
15 DB push press
9 jumping air squats
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
3 rounds of
21 DB deadlifts
15 DB push press
9 jumping air squats
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200 meter run:
400 meter on any machine
15 burpee
https://youtu.be/YbnnsqGosjE
25 butterfly sit up
https://youtu.be/ZY1j46ozHHU
400 meter on any machine
15 burpee
https://youtu.be/YbnnsqGosjE
25 butterfly sit up
https://youtu.be/ZY1j46ozHHU
MOVEMENT DEMOS
Banded row:
https://youtu.be/Eq06svMgwAg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB push press:
https://youtu.be/znW6BTFr6Io
Jumping air squat:
https://youtu.be/VkX3-WfJAps
https://youtu.be/Eq06svMgwAg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB push press:
https://youtu.be/znW6BTFr6Io
Jumping air squat:
https://youtu.be/VkX3-WfJAps
GS40
WARM UP
Warm Up
2 rounds
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
WORKOUT
Workout Details
Part A)
5 sets
25 banded rows
Rest 30 seconds between sets
25 banded rows
Rest 30 seconds between sets
Part B)
For time
400 meter run
5 rounds of
21 deadlifts
15 push press
9 jumping air squats
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
400 meter run
5 rounds of
21 deadlifts
15 push press
9 jumping air squats
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Modifications
Substitution for 400 meter run:
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
MOVEMENT DEMOS
Banded row:
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Jumping air squat:
https://youtu.be/VkX3-WfJAps
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Jumping air squat:
https://youtu.be/VkX3-WfJAps
GS60
WARM UP
Warm Up
2 rounds
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
3 banded deadlifts @ 50-60% of 1 rep max deadlift
Station 2
30-45 seconds banded pull aparts
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
Station 1
3 banded deadlifts @ 50-60% of 1 rep max deadlift
Station 2
30-45 seconds banded pull aparts
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)
5 sets
25 banded rows
Rest 30 seconds between sets
25 banded rows
Rest 30 seconds between sets
Part C)
For time
400 meter run
3 rounds of
21 deadlifts
15 wallballs
9 strict pull ups
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
400 meter run
3 rounds of
21 deadlifts
15 wallballs
9 strict pull ups
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Modifications
Substitution for 400 meter run:
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15 wallball:
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 9 strict pull up:
9 bent over row
https://youtu.be/lx-mvh10kNE
9 DB upright row
https://youtu.be/TazDmp9Q_vM
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15 wallball:
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 9 strict pull up:
9 bent over row
https://youtu.be/lx-mvh10kNE
9 DB upright row
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded row:
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/JPYazfE8BFU
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded row:
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
GS80
WARM UP
Warm Up
2 rounds
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
3 power snatches + 2 snatches @ 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: 85lbs
Level 3: 115lbs
3 power snatches + 2 snatches @ 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: 85lbs
Level 3: 115lbs
Part B)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
3 banded deadlifts @ 50-60% of 1 rep max deadlift
Station 2
30-45 seconds banded pull aparts
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
Station 1
3 banded deadlifts @ 50-60% of 1 rep max deadlift
Station 2
30-45 seconds banded pull aparts
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)
5 sets
25 banded rows
Rest 30 seconds between sets
25 banded rows
Rest 30 seconds between sets
Part D)
For time
400 meter run
3 rounds of
21 deadlifts
15 wallballs
9 strict pull ups
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
400 meter run
3 rounds of
21 deadlifts
15 wallballs
9 strict pull ups
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Modifications
Substitution for 400 meter run:
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15 wallball:
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 9 strict pull up:
9 bent over row
https://youtu.be/lx-mvh10kNE
9 DB upright row
https://youtu.be/TazDmp9Q_vM
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15 wallball:
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 9 strict pull up:
9 bent over row
https://youtu.be/lx-mvh10kNE
9 DB upright row
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded row:
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded row:
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
GSOLY
WARM UP
Warm Up
2 rounds
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
400 meter run or 90 seconds plank hold
5 single arm DB deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
Complete 2 rounds then,
3 rounds
3 push ups
6 air squats
9 butterfly sit ups
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
1 clean & jerk @ 75-85% of 1 rep max clean & jerk
Station 2
30-45 seconds banded press
Station 3
30-45 seconds banded tricep extensions
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
Station 1
1 clean & jerk @ 75-85% of 1 rep max clean & jerk
Station 2
30-45 seconds banded press
Station 3
30-45 seconds banded tricep extensions
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)
5 sets
3 snatch balance @ 70-80% 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: 95lbs
Level 3: 125lbs
3 snatch balance @ 70-80% 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: 95lbs
Level 3: 125lbs
Part C)
5 sets
10 side plank bounces each side
10 DB plank slides
Rest as needed between sets
10 side plank bounces each side
10 DB plank slides
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Banded press:
https://youtu.be/JxTCzbS3OFQ
Banded tricep extension:
https://youtu.be/1BHa7hD40bk
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
DB plank slide:
https://youtu.be/A-dNwGE3OVo
THURSDAY
FEBRUARY 10th, 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 11th, 2022
Don't talk about it, BE about it.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
3 rounds
10 DB strict press
10 DB front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
10 DB strict press
10 DB front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
WORKOUT
Workout Details
Part A)
Complete in any order
100 plank to knee taps
50 bench press
Break up reps and rest as needed
100 plank to knee taps
50 bench press
Break up reps and rest as needed
Part B)
As many rounds as possible in 12 minutes
400 meter run
12 double unders or 24 single unders
9 alternating DB hang snatches
6 burpee over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
12 double unders or 24 single unders
9 alternating DB hang snatches
6 burpee over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400 meter run:
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
400 meter on any machine
50 burpee
https://youtu.be/YbnnsqGosjE
50 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
MOVEMENT DEMOS
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB hang snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB hang snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS40
WARM UP
Warm Up
3 rounds
10 barbell strict press
10 barbell front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
10 barbell strict press
10 barbell front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
WORKOUT
Workout Details
Part A)
Complete in any order
100 plank to knee taps
50 bench press
Break up reps and rest as needed
100 plank to knee taps
50 bench press
Break up reps and rest as needed
Part B)
As many rounds as possible in 15 minutes
400 meter run
12 double unders or 24 single unders
9 alternating DB hang snatches
6 burpee over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
12 double unders or 24 single unders
9 alternating DB hang snatches
6 burpee over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 100 plank to knee tap:
50-80 plank to knee tap
https://youtu.be/2EijNlDVDro
Substitution for 400 meter run:
400 meter on any machine
15 shoulder to overhead
https://youtu.be/MaTEJ5uQWyA
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
50-80 plank to knee tap
https://youtu.be/2EijNlDVDro
Substitution for 400 meter run:
400 meter on any machine
15 shoulder to overhead
https://youtu.be/MaTEJ5uQWyA
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
MOVEMENT DEMOS
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB hang snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB hang snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS60
WARM UP
Warm Up
3 rounds
10 barbell strict press
10 barbell front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
10 barbell strict press
10 barbell front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
WORKOUT
Workout Details
Part A)
2 sets
60 seconds max calories row
Rest 60 seconds
2 sets
60 seconds max reps strict pull ups
Rest 60 seconds
2 sets
60 seconds max reps double DB snatch
Rest 60 seconds
60 seconds max calories row
Rest 60 seconds
2 sets
60 seconds max reps strict pull ups
Rest 60 seconds
2 sets
60 seconds max reps double DB snatch
Rest 60 seconds
Part B)
Complete in any order
100 plank to knee taps
50 bench press
Break up reps and rest as needed
100 plank to knee taps
50 bench press
Break up reps and rest as needed
Part C)
As many rounds as possible in 15 minutes
400 meter run
12 double unders or 24 single unders
9 alternating DB hang snatches
6 burpee over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
12 double unders or 24 single unders
9 alternating DB hang snatches
6 burpee over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 60 seconds calorie row:
60 seconds calorie on any machine
60 seconds sprints
60 seconds burpee
https://youtu.be/YbnnsqGosjE
Substitution for 60 seconds strict pull up:
60 seconds bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 100 plank to knee tap:
50-80 plank to knee tap
https://youtu.be/2EijNlDVDro
Substitution for 400 meter run:
400 meter on any machine
15 shoulder to overhead
https://youtu.be/MaTEJ5uQWyA
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
60 seconds calorie on any machine
60 seconds sprints
60 seconds burpee
https://youtu.be/YbnnsqGosjE
Substitution for 60 seconds strict pull up:
60 seconds bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 100 plank to knee tap:
50-80 plank to knee tap
https://youtu.be/2EijNlDVDro
Substitution for 400 meter run:
400 meter on any machine
15 shoulder to overhead
https://youtu.be/MaTEJ5uQWyA
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Double DB snatch:
https://youtu.be/yktuyFDEblI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB hang snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/FcQ1t9hUL5M
Double DB snatch:
https://youtu.be/yktuyFDEblI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB hang snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS80
WARM UP
Warm Up
5 rounds
3 barbell snatch deadlifts
3 barbell snatch high pulls
Complete 5 rounds then,
3 rounds
10 barbell strict press
10 barbell front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
3 barbell snatch deadlifts
3 barbell snatch high pulls
Complete 5 rounds then,
3 rounds
10 barbell strict press
10 barbell front squats
Complete 3 rounds then,
1 round
400 meter run or 25 burpees
60 double or single unders
WORKOUT
Workout Details
Part A)
Every minute for 5 minutes (5 sets)
1-2 snatches
Rest 1 minute
Every minutes for 5 minutes (5 sets)
1-2 clean & jerks
Rest remaining time of each set
Sets 1-2: 65-75% of 1 rep maxes
Sets 3-5: 75-85% of 1 rep maxes
Don’t know your 1 rep max? Choose a weight below for each movement
Level 1: 35lbs
Level 2: 115lbs
Level 3: 145lbs
1-2 snatches
Rest 1 minute
Every minutes for 5 minutes (5 sets)
1-2 clean & jerks
Rest remaining time of each set
Sets 1-2: 65-75% of 1 rep maxes
Sets 3-5: 75-85% of 1 rep maxes
Don’t know your 1 rep max? Choose a weight below for each movement
Level 1: 35lbs
Level 2: 115lbs
Level 3: 145lbs
Part B)
2 sets
60 seconds max calories row
Rest 60 seconds
2 sets
60 seconds max reps strict pull ups
Rest 60 seconds
2 sets
60 seconds max reps power snatch
Rest 60 seconds
60 seconds max calories row
Rest 60 seconds
2 sets
60 seconds max reps strict pull ups
Rest 60 seconds
2 sets
60 seconds max reps power snatch
Rest 60 seconds
Part C)
Complete in any order
100 plank to knee taps
50 bench press
Break up reps and rest as needed
100 plank to knee taps
50 bench press
Break up reps and rest as needed
Part D)
As many rounds as possible in 15 minutes
400 meter run
12 double unders or 24 single unders
9 hang power snatches
6 burpee over bar
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
400 meter run
12 double unders or 24 single unders
9 hang power snatches
6 burpee over bar
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 60 seconds calorie row:
60 seconds calorie on any machine
60 seconds sprints
60 seconds burpee
https://youtu.be/YbnnsqGosjE
Substitution for 60 seconds strict pull up:
60 seconds bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 100 plank to knee tap:
50-80 plank to knee tap
https://youtu.be/2EijNlDVDro
Substitution for 400 meter run:
400 meter on any machine
15 shoulder to overhead
https://youtu.be/MaTEJ5uQWyA
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
60 seconds calorie on any machine
60 seconds sprints
60 seconds burpee
https://youtu.be/YbnnsqGosjE
Substitution for 60 seconds strict pull up:
60 seconds bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 100 plank to knee tap:
50-80 plank to knee tap
https://youtu.be/2EijNlDVDro
Substitution for 400 meter run:
400 meter on any machine
15 shoulder to overhead
https://youtu.be/MaTEJ5uQWyA
15 thruster
https://youtu.be/Jj6Ua6fbLOA
Substitution for 12 double or 24 single under:
24 quick tap
https://youtu.be/9LvOkFm-aDA
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Power snatch:
https://youtu.be/MmHPIjbsW28
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Power snatch:
https://youtu.be/MmHPIjbsW28
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Bench press:
https://youtu.be/OfAP9W7eF7Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Burpee over bar:
https://youtu.be/l2NePOvFXas
GSOLY
WARM UP
Warm Up
5 rounds
3 barbell snatch deadlifts
3 barbell snatch high pulls
Complete 5 rounds then,
3 rounds
10 barbell strict press
10 barbell front squats
3 barbell snatch deadlifts
3 barbell snatch high pulls
Complete 5 rounds then,
3 rounds
10 barbell strict press
10 barbell front squats
WORKOUT
Workout Details
Part A)
4 sets
1 hang snatch + snatch
Rest as needed between sets
Sets 1-2: 65-75%
Sets 3-4: 75-85%
Based on 1 rep max 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: 65-75%
Sets 3-4: 75-85%
Based on 1 rep max 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 @ 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: 65lbs
Level 3: 95lbs
3 snatch deadlifts @ 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: 65lbs
Level 3: 95lbs
Part C)
4 sets
10 DB IYTs
8 DB cuban rotations
6 DB upright rows
Rest as needed between sets
10 DB IYTs
8 DB cuban rotations
6 DB upright rows
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB upright row:
https://youtu.be/TazDmp9Q_vM
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB upright row:
https://youtu.be/TazDmp9Q_vM
SATURDAY
FEBRUARY 12th, 2022
I believe in YOU.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
400 meter row or 80 bicycle kicks
10 DB thrusters
10 reverse lunges
30 seconds side plank hold each side
400 meter row or 80 bicycle kicks
10 DB thrusters
10 reverse lunges
30 seconds side plank hold each side
WORKOUT
Workout Details
Part A)
Every 2 minutes for 6 minutes (3 sets)
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
Part B)
Rotate stations every minute for 16 minutes (4 sets)
Station 1
30-45 seconds plank hold
Station 2
15 DB thrusters
Station 3
15 DB front rack lunges
Station 4
30-45 seconds flutter kicks
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Station 1
30-45 seconds plank hold
Station 2
15 DB thrusters
Station 3
15 DB front rack lunges
Station 4
30-45 seconds flutter kicks
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Weighted russian twist:
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS40
WARM UP
Warm Up
2 rounds
400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
Part B)
Rotate stations every minute for 20 minutes (5 sets)
Station 1
30-45 seconds plank hold
Station 2
15 thrusters
Station 3
15 front rack lunges
Station 4
150-200 meter row
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
30-45 seconds plank hold
Station 2
15 thrusters
Station 3
15 front rack lunges
Station 4
150-200 meter row
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 150-200 meter row:
100-200 meter run
150-200 meter on any machine
30-45 seconds flutter kick
https://youtu.be/eXHVnJKEwKI
100-200 meter run
150-200 meter on any machine
30-45 seconds flutter kick
https://youtu.be/eXHVnJKEwKI
MOVEMENT DEMOS
Weighted russian twist:
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS60
WARM UP
Warm Up
2 rounds
400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
12 single leg banded glute bridges each side
Station 2
15 heels elevated air squats
Station 3
18 double KB sumo deadlifts
Rest remaining time of each set
Station 1
12 single leg banded glute bridges each side
Station 2
15 heels elevated air squats
Station 3
18 double KB sumo deadlifts
Rest remaining time of each set
Part B)
Every 2 minutes for 8 minutes (4 sets)
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
Part C)
Rotate stations every minute for 20 minutes (5 sets)
Station 1
30-45 seconds plank hold
Station 2
15 thrusters
Station 3
15 front rack lunges
Station 4
150-200 meter row
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
30-45 seconds plank hold
Station 2
15 thrusters
Station 3
15 front rack lunges
Station 4
150-200 meter row
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 150-200 meter row:
100-200 meter run
150-200 meter on any machine
30-45 seconds flutter kick
https://youtu.be/eXHVnJKEwKI
100-200 meter run
150-200 meter on any machine
30-45 seconds flutter kick
https://youtu.be/eXHVnJKEwKI
MOVEMENT DEMOS
Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ
Heel elevated air squat:
https://youtu.be/8xueHk28BnQ
Double KB sumo deadlift:
https://youtu.be/3y-MshYlTtQ
Weighted russian twist:
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
https://youtu.be/hpDM2gzM0eQ
Heel elevated air squat:
https://youtu.be/8xueHk28BnQ
Double KB sumo deadlift:
https://youtu.be/3y-MshYlTtQ
Weighted russian twist:
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS80
WARM UP
Warm Up
2 rounds
400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
WORKOUT
Workout Details
Part A)
2 sets
10-20 seconds chin over bar hold
rest 15 seconds
20-30 seconds plank around the world
rest 15 seconds
30-40 seconds handstand hold
rest 15 seconds
10-20 seconds chin over bar hold
rest 15 seconds
20-30 seconds plank around the world
rest 15 seconds
30-40 seconds handstand hold
rest 15 seconds
Part B)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
12 single leg banded glute bridges each side
Station 2
15 heels elevated air squats
Station 3
18 double KB sumo deadlifts
Rest remaining time of each set
Station 1
12 single leg banded glute bridges each side
Station 2
15 heels elevated air squats
Station 3
18 double KB sumo deadlifts
Rest remaining time of each set
Part C)
Every 2 minutes for 8 minutes (4 sets)
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
20-40 weighted russian twists
10-20 toe touches
Rest remaining time of each set
Part D)
Rotate stations every minute for 20 minutes (5 sets)
Station 1
30-45 seconds plank hold
Station 2
15 thrusters
Station 3
15 front rack lunges
Station 4
150-200 meter row
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
30-45 seconds plank hold
Station 2
15 thrusters
Station 3
15 front rack lunges
Station 4
150-200 meter row
Rest remaining time of each set
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 10-20 seconds chin over bar hold:
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw
Substitution for 150-200 meter row:
100-200 meter run
150-200 meter on any machine
30-45 seconds flutter kick
https://youtu.be/eXHVnJKEwKI
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw
Substitution for 150-200 meter row:
100-200 meter run
150-200 meter on any machine
30-45 seconds flutter kick
https://youtu.be/eXHVnJKEwKI
MOVEMENT DEMOS
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Plank around the world:
https://youtu.be/IkD0IyMI1TI
Handstand hold:
https://youtu.be/eA5dynhksjs
Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ
Heel elevated air squat:
https://youtu.be/8xueHk28BnQ
Double KB sumo deadlift:
https://youtu.be/3y-MshYlTtQ
Weighted russian twist:
https://youtu.be/_NQx-yN4LTc
Toe touch:
https://youtu.be/MnuowLijWGM
Plank hold:
https://youtu.be/TCZ3BireamU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GSOLY
WARM UP
Warm Up
2 rounds
400 meter row or 80 bicycle kicks
10 barbell back squats
10 reverse lunges
30 seconds side plank hold each side
400 meter row or 80 bicycle kicks
10 barbell back squats
10 reverse lunges
30 seconds side plank hold each side
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
6 back squats @ 75-85% 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: 105lbs
Level 3: 155lbs
6 back squats @ 75-85% 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: 105lbs
Level 3: 155lbs
Part B)
4 sets
6 hip thrusts
10-20 seconds hip thrust iso hold
Rest as needed between sets
Moderate to heavy weight for hip thrusts
6 hip thrusts
10-20 seconds hip thrust iso hold
Rest as needed between sets
Moderate to heavy weight for hip thrusts
Part C)
1 set
100 barbell bicep curls
Break up reps and rest as needed
100 barbell bicep curls
Break up reps and rest as needed
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
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
https://youtu.be/HsnyHv61qMo
Hip thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
SUNDAY
FEBRUARY 13th, 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