Week 7 | February 2022
MONDAY
FEBRUARY 14th, 2022
Good Things Take Time.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 DB deadlifts
8 DB front squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds between sets
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds between sets
Part B)
2 rounds for time
20 down ups
20 DB power clean and jerks
20 down ups
20 DB deadlifts
Time cap: 10 minutes
Level 1: DB 15lbs
Level 2: DB 25lbs
Level 3: DB 35lbs
20 down ups
20 DB power clean and jerks
20 down ups
20 DB deadlifts
Time cap: 10 minutes
Level 1: DB 15lbs
Level 2: DB 25lbs
Level 3: DB 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
INSERT MOVEMENT DEMOS
HEREDB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
Down up:
https://youtu.be/E-gzFtuecIs
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
DB deadlift:
https://youtu.be/vApb63rw1_Q
HEREDB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
Down up:
https://youtu.be/E-gzFtuecIs
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
DB deadlift:
https://youtu.be/vApb63rw1_Q
GS40
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds
Part B)
2 rounds for time
20 calorie bike
10 DB power clean and jerks
20 calorie bike
10 deadlifts
Time cap: 18 minutes
Level 1: DB 15lbsw / BB 35lbs
Level 2: DB 25lbs / BB 95lbs
Level 3: DB 35lbs / BB 125lbs
20 calorie bike
10 DB power clean and jerks
20 calorie bike
10 deadlifts
Time cap: 18 minutes
Level 1: DB 15lbsw / BB 35lbs
Level 2: DB 25lbs / BB 95lbs
Level 3: DB 35lbs / BB 125lbs
Modifications
Substitution for 20 calorie bike:
20 calorie on any machine
400 meter run
30 burpee
https://youtu.be/YbnnsqGosjE
100 mountain climber twist
https://youtu.be/cB211wggl4E
20 calorie on any machine
400 meter run
30 burpee
https://youtu.be/YbnnsqGosjE
100 mountain climber twist
https://youtu.be/cB211wggl4E
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
Deadlift:
https://youtu.be/lXUUM1itAkU
GS60
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
3 front squats @ 75-85% 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 front squats @ 75-85% 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)
4 sets
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds
Part C)
For time
20 calorie bike
10 DB power clean and jerks
20 calorie bike
10 deadlifts
Time cap: 10 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 95lbs
Level 3: DB 35lbs / BB 125lbs
20 calorie bike
10 DB power clean and jerks
20 calorie bike
10 deadlifts
Time cap: 10 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 95lbs
Level 3: DB 35lbs / BB 125lbs
Modifications
Substitution for 20 calorie bike:
20 calorie on any machine
400 meter run
30 burpee
https://youtu.be/YbnnsqGosjE
100 mountain climber twist
https://youtu.be/cB211wggl4E
20 calorie on any machine
400 meter run
30 burpee
https://youtu.be/YbnnsqGosjE
100 mountain climber twist
https://youtu.be/cB211wggl4E
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/-_Nw3jP6J1w
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
Deadlift:
https://youtu.be/lXUUM1itAkU
GS80
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
1 clean high pull + 1 hang power clean + 1 hang clean @ 65-75% 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: 95lbs
Level 3: 125lbs
1 clean high pull + 1 hang power clean + 1 hang clean @ 65-75% 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: 95lbs
Level 3: 125lbs
Part B)
5 sets
3 front squats @ 75-85% 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 front squats @ 75-85% 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)
4 sets
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds
Against a 90 second clock
15 DB tate press
15 DB skull crusher
In remaining time
Max reps DB floor press
Rest 60 seconds
Part D)
For time
20 calorie bike
10 power clean and jerks
20 calorie bike
10 dealifts
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
20 calorie bike
10 power clean and jerks
20 calorie bike
10 dealifts
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Modifications
Substitution for 20 calorie bike:
20 calorie on any machine
400 meter run
30 burpee
https://youtu.be/YbnnsqGosjE
100 mountain climber twist
https://youtu.be/cB211wggl4E
20 calorie on any machine
400 meter run
30 burpee
https://youtu.be/YbnnsqGosjE
100 mountain climber twist
https://youtu.be/cB211wggl4E
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 tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Deadlift:
https://youtu.be/lXUUM1itAkU
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 tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB floor press:
https://youtu.be/zFe1KItJKfo
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Deadlift:
https://youtu.be/lXUUM1itAkU
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
60 seconds plank to knee taps
8 calorie bike or 16 down ups
8 barbell deadlifts
8 barbell front squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
2 bench press @ 50-60% of 1 rep max bench press
8 DB lateral lunges each side
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
2 bench press @ 50-60% of 1 rep max bench press
8 DB lateral lunges each side
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 2 minutes for 12 minutes (6 sets)
4 front squats @ 65-75% of 1 rep max front squat
12 DB floor press
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 front squats @ 65-75% of 1 rep max front squat
12 DB floor press
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)
4 sets
20-30 seconds superman hold
10-20 DB lateral raises
Rest as needed between sets
20-30 seconds superman hold
10-20 DB lateral raises
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB floor press:
https://youtu.be/zFe1KItJKfo
Superman hold:
https://youtu.be/_9m66z0DYGs
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
https://youtu.be/OfAP9W7eF7Q
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB floor press:
https://youtu.be/zFe1KItJKfo
Superman hold:
https://youtu.be/_9m66z0DYGs
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
TUESDAY
FEBRUARY 15th, 2022
Dream Bigger. Do Bigger.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
Part B)
2 sets
As many rounds as possible in 4 minutes
4 DB squat cleans
8 pop squats
4 burpees
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
As many rounds as possible in 4 minutes
4 DB squat cleans
8 pop squats
4 burpees
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Plank hold:
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
DB squat clean:
https://youtu.be/wScxmQe-BEk
Pop squat:
https://youtu.be/88ar-MUh2ro
Burpee:
https://youtu.be/YbnnsqGosjE
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
DB squat clean:
https://youtu.be/wScxmQe-BEk
Pop squat:
https://youtu.be/88ar-MUh2ro
Burpee:
https://youtu.be/YbnnsqGosjE
GS40
WARM UP
Warm Up
3 rounds
8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
Part B)
4 sets
As many rounds as possible in 4 minutes
4 DB squat cleans
8 box jumps
4 burpees
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
As many rounds as possible in 4 minutes
4 DB squat cleans
8 box jumps
4 burpees
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Plank hold:
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
DB squat clean:
https://youtu.be/wScxmQe-BEk
Box jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
DB squat clean:
https://youtu.be/wScxmQe-BEk
Box jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
GS60
WARM UP
Warm Up
3 rounds
8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
1 set
60 banded strict pull ups
50 banded rows
40 supinated pull ups
Break up reps and rest as needed
60 banded strict pull ups
50 banded rows
40 supinated pull ups
Break up reps and rest as needed
Part B)
4 sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
Part C)
3 sets
As many rounds as possible in 4 minutes
4 DB squat cleans
8 box jumps
4 burpees
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
As many rounds as possible in 4 minutes
4 DB squat cleans
8 box jumps
4 burpees
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 60 banded strict pull up:
60 banded pull apart
https://youtu.be/fe_vqFNpyts
60 bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 40 supinated pull up:
40 bicep curl
https://youtu.be/bEykt_1Ik-0
Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps
60 banded pull apart
https://youtu.be/fe_vqFNpyts
60 bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 40 supinated pull up:
40 bicep curl
https://youtu.be/bEykt_1Ik-0
Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps
MOVEMENT DEMOS
Banded strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded row:
https://youtu.be/Eq06svMgwAg
Supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Plank hold:
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
DB squat clean:
https://youtu.be/wScxmQe-BEk
Box jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
https://youtu.be/FcQ1t9hUL5M
Banded row:
https://youtu.be/Eq06svMgwAg
Supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Plank hold:
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
DB squat clean:
https://youtu.be/wScxmQe-BEk
Box jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
GS80
WARM UP
Warm Up
3 rounds
8-10 calorie bike or 50-80 mountain climber twists
8 step ups
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
2 push jerks + 1 split jerk @ 65-75% 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: 95lbs
Level 3: 125lbs
2 push jerks + 1 split jerk @ 65-75% 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: 95lbs
Level 3: 125lbs
Part B)
1 set
60 banded strict pull ups
50 banded rows
40 supinated pull ups
Break up reps and rest as needed
60 banded strict pull ups
50 banded rows
40 supinated pull ups
Break up reps and rest as needed
Part C)
4 sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
30 seconds plank hold
30 crossbody V ups
30 shoulder taps
Rest 60 seconds between sets
Part D)
3 sets
As many rounds as possible in 4 minutes
4 squat cleans
8 box jumps
4 burpees
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
As many rounds as possible in 4 minutes
4 squat cleans
8 box jumps
4 burpees
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Modifications
Substitution for 60 banded strict pull up:
60 banded pull apart
https://youtu.be/fe_vqFNpyts
60 bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 40 supinated pull up:
40 bicep curl
https://youtu.be/bEykt_1Ik-0
Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps
60 banded pull apart
https://youtu.be/fe_vqFNpyts
60 bent over row
https://youtu.be/lx-mvh10kNE
Substitution for 40 supinated pull up:
40 bicep curl
https://youtu.be/bEykt_1Ik-0
Substitution for 8 box jump:
8 jumping air squat
https://youtu.be/VkX3-WfJAps
MOVEMENT DEMOS
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
Banded strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded row:
https://youtu.be/Eq06svMgwAg
Supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Plank hold:
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Squat clean:
https://youtu.be/yT489tRHZg8
Box jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
Banded strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded row:
https://youtu.be/Eq06svMgwAg
Supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Plank hold:
https://youtu.be/TCZ3BireamU
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Squat clean:
https://youtu.be/yT489tRHZg8
Box jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
GSOLY
WARM UP
Warm Up
3 rounds
8-10 calorie bike or 50-80 mountain climber twists
8 banded good mornings
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
8-10 calorie bike or 50-80 mountain climber twists
8 banded good mornings
8 single arm DB deadlifts each side
8 DB goblet squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 30 seconds for 10 minutes (20 sets)
1 banded deadlift @ 55-65% 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: 95lbs
Level 3: 125lbs
1 banded deadlift @ 55-65% 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: 95lbs
Level 3: 125lbs
Part B)
5 sets
4 strict press @ 65-75% of 1 rep max strict press
30-45 seconds banded hamstring curl
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
4 strict press @ 65-75% of 1 rep max strict press
30-45 seconds banded hamstring curl
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part C)
3 sets
As many rounds as possible in 2 minutes
5 banded single leg glute bridges each side
10 banded plank hip taps
Rest 60 seconds between sets
As many rounds as possible in 2 minutes
5 banded single leg glute bridges each side
10 banded plank hip taps
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Strict press:
https://youtu.be/rDxIXuA75Ww
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded single leg glute bridge:
https://youtu.be/hpDM2gzM0eQ
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
https://youtu.be/JPYazfE8BFU
Strict press:
https://youtu.be/rDxIXuA75Ww
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded single leg glute bridge:
https://youtu.be/hpDM2gzM0eQ
Banded plank hip tap:
https://youtu.be/nsAayM7xxmk
WEDNESDAY
FEBRUARY 16th, 2022
Add A Little Confetti To Every Day!
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
400 meter run or 2 minutes plank hold
8 DB deadlifts
8 DB thrusters
8 banded good mornings
Complete 2 rounds then,
90 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10 DB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
10 DB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
Part B)
As many rounds as possible in 10 minutes
400 meter run
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400 meter run:
400 meter on any machine
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
400 meter on any machine
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
MOVEMENT DEMOS
DB swing:
https://youtu.be/p40rczrzdrk
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/p40rczrzdrk
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
GS40
WARM UP
Warm Up
2 rounds
500 meter row or 2 minutes plank hold
8 barbell deadlifts
8 barbell thrusters
8 barbell good mornings
Complete 2 rounds then,
90 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10 DB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
10 DB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
Part B)
As many rounds as possible in 17 minutes
500 meter row
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
500 meter row
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
500 meter on any machine
400 meter run
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
MOVEMENT DEMOS
DB swing:
https://youtu.be/p40rczrzdrk
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/p40rczrzdrk
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
GS60
WARM UP
Warm Up
2 rounds
500 meter row or 2 minutes plank hold
8 barbell deadlifts
8 barbell thrusters
8 barbell good mornings
Complete 2 rounds then,
90 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
2-4 deadlifts @ 70-80% 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: 105lbs
Level 3: 155lbs
2-4 deadlifts @ 70-80% 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: 105lbs
Level 3: 155lbs
Part B)
3 sets
10 banded KB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
10 banded KB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
Part C)
As many rounds as possible in 15 minutes
500 meter row
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
500 meter row
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
500 meter on any machine
400 meter run
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded KB swing:
https://youtu.be/hshwImt6MLw
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/lXUUM1itAkU
Banded KB swing:
https://youtu.be/hshwImt6MLw
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
GS80
WARM UP
Warm Up
2 rounds
500 meter row or 2 minutes plank hold
8 barbell snatch deadlifts
8 barbell hang power snatch
8 barbell good mornings
Complete 2 rounds then,
90 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
1 snatch high pull + 1 hang power snatch + 1 hang snatch @ 65-75% 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
1 snatch high pull + 1 hang power snatch + 1 hang snatch @ 65-75% 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 B)
Every 2 minutes for 10 minutes (5 sets)
2-4 deadlifts @ 70-80% 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: 105lbs
Level 3: 155lbs
2-4 deadlifts @ 70-80% 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: 105lbs
Level 3: 155lbs
Part C)
3 sets
10 banded KB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
10 banded KB swings
Rest 15 seconds
3 sets
10 banded good mornings
Rest 15 seconds
Part D)
As many rounds as possible in 15 minutes
500 meter row
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
500 meter row
15 DB deadlifts
15 DB thrusters
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
500 meter on any machine
400 meter run
15 burpee snatch
https://youtu.be/QeuAbfc6jv0
15 push up
https://youtu.be/A0kHvANcgZk
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 KB swing:
https://youtu.be/hshwImt6MLw
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded KB swing:
https://youtu.be/hshwImt6MLw
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
GSOLY
WARM UP
Warm Up
2 rounds
500 meter row or 2 minutes plank hold
8 barbell deadlifts
8 barbell squat cleans
8 barbell push jerks
Complete 2 rounds then,
90 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
3 clean & jerks @ 70-80% 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: 115lbs
Level 3: 175lbs
3 clean & jerks @ 70-80% 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: 115lbs
Level 3: 175lbs
Part B)
Every 3 minutes for 15 minutes (5 sets)
6 overhead squats @ 70-80% of 1 rep max squat snatch
12 KB sumo deadlift high pulls
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
6 overhead squats @ 70-80% of 1 rep max squat snatch
12 KB sumo deadlift high pulls
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
30 crossbody v ups
Rest 15 seconds
4 turkish get ups each side
Rest 15 seconds
10 triple crunch
Rest 15 seconds
30 crossbody v ups
Rest 15 seconds
4 turkish get ups each side
Rest 15 seconds
10 triple crunch
Rest 15 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Overhead squat:
https://youtu.be/iaj6zdfZhTI
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Turkish get up:
https://youtu.be/3tO8x61pAMY
Triple crunch:
https://youtu.be/4Pb4MpSog3k
https://youtu.be/3rZe6qpWcvo
Overhead squat:
https://youtu.be/iaj6zdfZhTI
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Turkish get up:
https://youtu.be/3tO8x61pAMY
Triple crunch:
https://youtu.be/4Pb4MpSog3k
THURSDAY
FEBRUARY 17th, 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 18th, 2022
Be KIND whenever possible.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
Part B)
5 rounds for time
6 triple crunches
8 air squats
10 double DB snatches
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
6 triple crunches
8 air squats
10 double DB snatches
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Air squat:
https://youtu.be/aCsSvnjockk
Double DB snatch:
https://youtu.be/yktuyFDEblI
GS40
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
Part B)
5 rounds for time
10 calorie bike
10 strict pull ups
10 double DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
10 calorie bike
10 strict pull ups
10 double DB snatches
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
20 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM
10 calorie on any machine
200 meter run
20 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Double DB snatch:
https://youtu.be/yktuyFDEblI
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Double DB snatch:
https://youtu.be/yktuyFDEblI
GS60
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers
Move at warm up pace
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
As many rounds as possible in 3 minutes
4 DB power cleans
4 box jumps
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
As many rounds as possible in 3 minutes
4 DB power cleans
4 box jumps
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
4 sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
Part C)
5 rounds for time
10 calorie bike
10 strict pull ups
10 double DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
10 calorie bike
10 strict pull ups
10 double DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 4 box jump:
8 pop squat
https://youtu.be/88ar-MUh2ro
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
20 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM
8 pop squat
https://youtu.be/88ar-MUh2ro
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
20 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
DB power clean:
https://youtu.be/sSNzlQt_WI0
Box jump:
https://youtu.be/rNaluifn1BA
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Double DB snatch:
https://youtu.be/yktuyFDEblI
https://youtu.be/sSNzlQt_WI0
Box jump:
https://youtu.be/rNaluifn1BA
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Double DB snatch:
https://youtu.be/yktuyFDEblI
GS80
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
3 overhead squats + 10-30 seconds overhead squat hold
Rest remaining time of each set
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
3 overhead squats + 10-30 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 3 minutes
4 power cleans
4 box jumps
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
As many rounds as possible in 3 minutes
4 power cleans
4 box jumps
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
4 sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
12 DB chest flys
12 alternating DB bench press
Rest 30 seconds between sets
Part D)
5 rounds for time
10 calorie bike
10 strict pull ups
10 power snatches
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
10 calorie bike
10 strict pull ups
10 power snatches
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 4 box jump:
8 pop squat
https://youtu.be/88ar-MUh2ro
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
20 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM
8 pop squat
https://youtu.be/88ar-MUh2ro
Substitution for 10 calorie bike:
10 calorie on any machine
200 meter run
20 deadlift
https://youtu.be/lXUUM1itAkU
Substitution for 10 strict pull up:
10 DB upright row
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Power clean:
https://youtu.be/AbJEX5trkkU
Box jump:
https://youtu.be/rNaluifn1BA
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Power snatch:
https://youtu.be/MmHPIjbsW28
https://youtu.be/iaj6zdfZhTI
Power clean:
https://youtu.be/AbJEX5trkkU
Box jump:
https://youtu.be/rNaluifn1BA
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Power snatch:
https://youtu.be/MmHPIjbsW28
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 10 minutes (10 sets)
1-2 snatch
Rest as needed between sets
Sets 1-4: 60-70%
Sets 5-8: 70-80%
Set 9: 85-90%
Set 10: 90-95%
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
1-2 snatch
Rest as needed between sets
Sets 1-4: 60-70%
Sets 5-8: 70-80%
Set 9: 85-90%
Set 10: 90-95%
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
Part B)
Every minute for 10 minutes (10 sets)
2 snatch deadllifts @ 70-80% 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: 95lbs
Level 3: 125lbs
2 snatch deadllifts @ 70-80% 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: 95lbs
Level 3: 125lbs
Part C)
Complete in any order
50 pike push ups
50 ring rows
Break up reps and rest as needed
50 pike push ups
50 ring rows
Break up reps and rest as needed
Modifications
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
Pike push up:
https://youtu.be/peEYewmt8IA
Ring row:
https://youtu.be/xr2iqzcCamA
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
Pike push up:
https://youtu.be/peEYewmt8IA
Ring row:
https://youtu.be/xr2iqzcCamA
SATURDAY
FEBRUARY 19th, 2022
Feel the fear. Do it anyway.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
1 round
400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
6 DB lateral lunges each side
12 glute bridges
Rest as needed
6 DB lateral lunges each side
12 glute bridges
Rest as needed
Part B)
For time
12-9-6 reps of
DB squat cleans
Down ups
Rest 60 seconds
15-12-9 reps of
DB strict press
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
DB front rack lunges
V ups
Time cap: 15 minutes
Level 1: DB 15lbs
Level 2: DB 25lbs
Level 3: DB 35lbs
12-9-6 reps of
DB squat cleans
Down ups
Rest 60 seconds
15-12-9 reps of
DB strict press
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
DB front rack lunges
V ups
Time cap: 15 minutes
Level 1: DB 15lbs
Level 2: DB 25lbs
Level 3: DB 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Glute bridge:
https://youtu.be/nCu3-VafY_s
DB squat clean:
https://youtu.be/wScxmQe-BEk
Down up:
https://youtu.be/E-gzFtuecIs
DB strict press:
https://youtu.be/yI-L6OX9H1c
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
V up:
https://youtu.be/5F4LUi_O_jY
https://youtu.be/EpRYlmjK7HE
Glute bridge:
https://youtu.be/nCu3-VafY_s
DB squat clean:
https://youtu.be/wScxmQe-BEk
Down up:
https://youtu.be/E-gzFtuecIs
DB strict press:
https://youtu.be/yI-L6OX9H1c
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
V up:
https://youtu.be/5F4LUi_O_jY
GS40
WARM UP
Warm Up
2 rounds
400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps
Move at warm up pace
400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
6 DB lateral lunges each side
12 DB box step ups
Rest as needed
6 DB lateral lunges each side
12 DB box step ups
Rest as needed
Part B)
For time
12-9-6 reps of
Calorie row
DB squat cleans
Rest 60 seconds
15-12-9 reps of
Back squats
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
Front rack lunges
V ups
Time cap: 20 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
12-9-6 reps of
Calorie row
DB squat cleans
Rest 60 seconds
15-12-9 reps of
Back squats
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
Front rack lunges
V ups
Time cap: 20 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
Modifications
Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM
Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine
300-200-100 meter run
12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM
Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine
300-200-100 meter run
12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo
MOVEMENT DEMOS
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
DB box step up:
https://youtu.be/YXeyBZWOrhI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
V up:
https://youtu.be/5F4LUi_O_jY
GS60
WARM UP
Warm Up
2 rounds
400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
6 sumo deadlifts @ 75-85% 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 @ 75-85% 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 lateral lunges each side
12 DB box step ups
Rest as needed
6 DB lateral lunges each side
12 DB box step ups
Rest as needed
Part C)
For time
12-9-6 reps of
Calorie row
DB squat cleans
Rest 60 seconds
15-12-9 reps of
Back squats
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
Front rack lunges
V ups
Time cap: 20 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
12-9-6 reps of
Calorie row
DB squat cleans
Rest 60 seconds
15-12-9 reps of
Back squats
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
Front rack lunges
V ups
Time cap: 20 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
Modifications
Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM
Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine
300-200-100 meter run
12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM
Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine
300-200-100 meter run
12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo
MOVEMENT DEMOS
Sumo deadlift:
https://youtu.be/IO4OupENnAI
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
DB box step up:
https://youtu.be/YXeyBZWOrhI
DB squat clean:
https://youtu.be/wScxmQe-BEk
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
V up:
https://youtu.be/5F4LUi_O_jY
GS80
WARM UP
Warm Up
2 rounds
400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
2-4 wall walks
Station 2
8-10 ring dips
Rest remaining time of each set
Station 1
2-4 wall walks
Station 2
8-10 ring dips
Rest remaining time of each set
Part B)
Every 3 minutes for 9 minutes (3 sets0
6 sumo deadlifts
Rest remaining time of each set
75-85% of 1 rep max sumo deadlift
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
6 sumo deadlifts
Rest remaining time of each set
75-85% of 1 rep max sumo deadlift
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 lateral lunges each side
12 DB box step ups
Rest as needed
6 DB lateral lunges each side
12 DB box step ups
Rest as needed
Part D)
For time
12-9-6 reps of
Calorie row
Squat cleans
Rest 60 seconds
15-12-9 reps of
Back squats
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
Front rack lunges
V ups
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
12-9-6 reps of
Calorie row
Squat cleans
Rest 60 seconds
15-12-9 reps of
Back squats
Double unders or single unders
Rest 60 seconds
21-15-9 reps of
Front rack lunges
V ups
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 2-4 wall walk:
30-45 seconds high plank hold
https://youtu.be/R9BwzAQkZpk
Substitution for 8-10 ring dip:
8-10 push up
https://youtu.be/A0kHvANcgZk
Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM
Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine
300-200-100 meter run
12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo
30-45 seconds high plank hold
https://youtu.be/R9BwzAQkZpk
Substitution for 8-10 ring dip:
8-10 push up
https://youtu.be/A0kHvANcgZk
Substitution for 12 DB box step up:
12 DB reverse lunge
https://youtu.be/8JrQIepGpcM
Substitution for 12-9-6 calorie row:
12-9-6 calorie on any machine
300-200-100 meter run
12-9-6 butterfly sit up
https://youtu.be/ZY1j46ozHHU
Substitution for 15-12-9 double or single under:
15-12-9 high knee
https://youtu.be/cWduJyaxxgo
MOVEMENT DEMOS
Wall walk:
https://youtu.be/TxVDLE3aNQU
Ring dip:
https://youtu.be/ltOrim0XtKs
Sumo deadlift:
https://youtu.be/IO4OupENnAI
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
DB box step up:
https://youtu.be/YXeyBZWOrhI
Squat clean:
https://youtu.be/yT489tRHZg8
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
V up:
https://youtu.be/5F4LUi_O_jY
Ring dip:
https://youtu.be/ltOrim0XtKs
Sumo deadlift:
https://youtu.be/IO4OupENnAI
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
DB box step up:
https://youtu.be/YXeyBZWOrhI
Squat clean:
https://youtu.be/yT489tRHZg8
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
V up:
https://youtu.be/5F4LUi_O_jY
GSOLY
WARM UP
Warm Up
2 rounds
400-600 meter row or 2 minutes burpees
60 seconds double or single unders
20 air squats
20 reverse lunges
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
3 back squats @ 75-85% 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: 115lbs
Level 3: 175lbs
3 back squats @ 75-85% 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: 115lbs
Level 3: 175lbs
Part B)
1 set
100 barbell bicep curls
50 strict pull ups
25 supine bent over rows
Break up reps and rest as needed
100 barbell bicep curls
50 strict pull ups
25 supine bent over rows
Break up reps and rest as needed
Part C)
4 sets
12 KB front rack lunges each side
12 double KB deadlifts
Rest as needed between sets
12 KB front rack lunges each side
12 double KB deadlifts
Rest as needed between sets
Modifications
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Barbell bicep burl:
https://youtu.be/bEykt_1Ik-0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Supine bent over row:
https://youtu.be/AppiiEaep8Q
KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
Double KB deadlift:
https://youtu.be/Gi5age9S6y0
SUNDAY
FEBRUARY 20th, 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