Week 6 | February 2022

MONDAY

FEBRUARY 7th, 2022

Life Is A Beautiful Struggle.

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
 
 
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
 
 
Modifications
 
Substitution for 200 meter run:
250 meter on any machine

10 double DB snatch
https://youtu.be/yktuyFDEblI

MOVEMENT DEMOS

Banded glute bridge:

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

WORKOUT

Workout Details

Part A)
 
3 sets

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
 
 
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

MOVEMENT DEMOS

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

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
 
 
Part B)
 
3 sets

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
 
 
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

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

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
 
 
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
 
 
Part C)
 
3 sets

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
 
 
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

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

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
 
 
Part B)
 
4 sets

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
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

FEBRUARY 8th, 2022

Dream. Explore. DISCOVER.

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

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
 
 
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
 
 
Modifications
 
Substitution for 18-21 jumping lunge:
18-21 lunge
https://youtu.be/QT9qNmPv7nE

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

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
 
 
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
 
 
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

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

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
 
 
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
 
 
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
 
 
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

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

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
 
 
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
 
 
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
 
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
 
 
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

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

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
 
 
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
 
 
Part C)
 
3 sets

12 DB goblet cossack squats
24 plank to knee taps

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

WEDNESDAY

FEBRUARY 9th, 2022

Hustle for your MUSCLE!

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

WORKOUT

Workout Details

Part A)
 
3 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
 
 
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

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

WORKOUT

Workout Details

Part A)
 
5 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
 
 
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

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

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
 
 
Part B)
 
5 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
 
 
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

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

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
 
 
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
 
 
Part C)
 
5 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

 
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

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

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
 
 
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
 
 
Part C)
 
5 sets

10 side plank bounces each side
10 DB plank slides

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


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

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

WORKOUT

Workout Details

Part A)
 
Complete in any order

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
 
 
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

MOVEMENT DEMOS

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

WORKOUT

Workout Details

Part A)
 
Complete in any order

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
 
 
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

MOVEMENT DEMOS

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

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
 
 
Part B)
 
Complete in any order

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
 
 
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

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

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
 
 
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
 
 
Part C)
 
Complete in any order

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
 
 
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

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

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
 
 
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
 
 
Part C)
 
4 sets

10 DB IYTs
8 DB cuban rotations
6 DB upright rows

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

SATURDAY

FEBRUARY 12th, 2022

I believe in YOU.

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

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
 
 
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
 
 
Modifications
 
No modifications for today.

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

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
 
 
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
 
 
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

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

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
 
 
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
 
 
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
 
 
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

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

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

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
 
 
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
 
 
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
 
 
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
 
 
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

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

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
 
 
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
 
 
Part C)
 
1 set

100 barbell bicep curls

Break up reps and rest as needed
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow