Week 8 | February 2022
MONDAY
FEBRUARY 21st, 2022
You Get What You Give.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
Part B)
4 sets
As many rounds as possible in 2 minutes
3 DB deadlifts
2 DB hang power cleans
1 DB shoulder to overhead
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
As many rounds as possible in 2 minutes
3 DB deadlifts
2 DB hang power cleans
1 DB shoulder to overhead
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/CMrgf91CKzQ
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS40
WARM UP
Warm Up
4 rounds
250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
Part B)
6 sets
As many rounds as possible in 2 minutes
3 deadlifts
2 DB hang power cleans
1 DB shoulder to overhead
Rest 60 seconds between sets
Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
As many rounds as possible in 2 minutes
3 deadlifts
2 DB hang power cleans
1 DB shoulder to overhead
Rest 60 seconds between sets
Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Deadlift:
https://youtu.be/lXUUM1itAkU
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS60
WARM UP
Warm Up
4 rounds
250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
5 bench press @ 85% of 1 rep max bench press
10-20 banded kickbacks each side
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
5 bench press @ 85% of 1 rep max bench press
10-20 banded kickbacks each side
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
3 sets
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
Part C)
4 sets
As many rounds as possible in 2 minutes
3 deadlifts
2 DB hang power cleans
1 DB shoulder to overhead
Rest 60 seconds between sets
Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
As many rounds as possible in 2 minutes
3 deadlifts
2 DB hang power cleans
1 DB shoulder to overhead
Rest 60 seconds between sets
Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Deadlift:
https://youtu.be/lXUUM1itAkU
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Deadlift:
https://youtu.be/lXUUM1itAkU
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS80
WARM UP
Warm Up
4 rounds
250 meter row or 20 down ups
60 seconds high plank hold
20 toe touches
60 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
2 power cleans + 1 clean @ 70-80% 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: 95lbs
Level 3: 125lbs
2 power cleans + 1 clean @ 70-80% 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: 95lbs
Level 3: 125lbs
Part B)
Every 3 minutes for 15 minutes (5 sets)
5 bench press @ 85% of 1 rep max bench press
10-20 banded kickbacks each side
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
5 bench press @ 85% of 1 rep max bench press
10-20 banded kickbacks each side
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
3 sets
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
10 banded hip thrusts
Rest 15 seconds
10-20 seconds banded hip thrust iso hold
Rest 15 seconds
Part D)
4 sets
As many rounds as possible in 2 minutes
3 deadlifts
2 hang power cleans
1 shoulder to overhead
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
As many rounds as possible in 2 minutes
3 deadlifts
2 hang power cleans
1 shoulder to overhead
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
https://youtu.be/AbJEX5trkkU
Clean:
https://youtu.be/yT489tRHZg8
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
GSOLY
WARM UP
Warm Up
4 rounds
250 meter row or 20 down ups
60 seconds high plank hold
20 DB floor press
60 seconds hollow hold
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 hip thrust
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 hip thrust
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 pull aparts
Rest as needed between sets
Heavy weight for back rack lunges
12 back rack lunges
24 banded pull aparts
Rest as needed between sets
Heavy weight for back rack lunges
Part C)
4 sets
Against a 90 second clock
12 DB bent over YTAs
12 DB supine bent over rows
In remaining time
Max reps banded rows
Rest 60 seconds between sets
Against a 90 second clock
12 DB bent over YTAs
12 DB supine bent over rows
In remaining time
Max reps banded rows
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded pull apart:
https://youtu.be/fe_vqFNpyts
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB supine bent over row:
https://youtu.be/YJ7DkXZEhsc
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/OfAP9W7eF7Q
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded pull apart:
https://youtu.be/fe_vqFNpyts
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB supine bent over row:
https://youtu.be/YJ7DkXZEhsc
Banded row:
https://youtu.be/Eq06svMgwAg
TUESDAY
FEBRUARY 22nd, 2022
Smile EVERYDAY.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
3 rounds
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 6 minutes (3 sets)
Station 1
6-8 DB split lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Station 1
6-8 DB split lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Part B)
As many rounds as possible in 10 minutes
400 meter run
17 DB bent over rows
17 DB front rack lunges
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
17 DB bent over rows
17 DB front rack lunges
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400 meter row:
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
MOVEMENT DEMOS
DB split lunge:
https://youtu.be/fNZMWb-X3to
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
https://youtu.be/fNZMWb-X3to
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
GS40
WARM UP
Warm Up
3 rounds
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
6-8 back rack lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Station 1
6-8 back rack lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Part B)
As many rounds as possible in 17 minutes
400 meter row
17 strict pull ups
17 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
400 meter row
17 strict pull ups
17 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 400 meter row:
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
MOVEMENT DEMOS
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Front rack lunge:
https://youtu.be/GtFpfL51wZo
https://youtu.be/h597_xUTL_o
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS60
WARM UP
Warm Up
3 rounds
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
3 pause back squats @ 5 seconds pause
55-65% of 1 rep max back squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
3 pause back squats @ 5 seconds pause
55-65% of 1 rep max back squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
6-8 back rack lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Station 1
6-8 back rack lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Part C)
As many rounds as possible in 17 minutes
400 meter row
17 strict pull ups
17 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
400 meter row
17 strict pull ups
17 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 400 meter row:
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Front rack lunge:
https://youtu.be/GtFpfL51wZo
https://youtu.be/HsnyHv61qMo
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS80
WARM UP
Warm Up
3 rounds
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
WORKOUT
Workout Details
Part A)
3 sets
3 strict press + 2 push press + 1 push jerk @ 65-75% 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: 75lbs
Level 3: 105lbs
3 strict press + 2 push press + 1 push jerk @ 65-75% 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: 75lbs
Level 3: 105lbs
Part B)
Every 2 minutes for 10 minutes (5 sets)
3 pause back squats @ 5 seconds pause
55-65% of 1 rep max back squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
3 pause back squats @ 5 seconds pause
55-65% of 1 rep max back squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
6-8 back rack lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Station 1
6-8 back rack lunges each side
Station 2
30-45 seconds banded hamstring curls
Rest remaining time of each set
Part D)
As many rounds as possible in 17 minutes
400 meter row
17 strict pull ups
17 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
400 meter row
17 strict pull ups
17 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 400 meter row:
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
400 meter on any machine
400 meter run
17 push press
https://youtu.be/cEwY4LL-hgU
Substitution for 17 strict pull up:
17 bent over row
https://youtu.be/lx-mvh10kNE
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
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Front rack lunge:
https://youtu.be/GtFpfL51wZo
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back squat:
https://youtu.be/HsnyHv61qMo
Back rack lunge:
https://youtu.be/h597_xUTL_o
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GSOLY
WARM UP
Warm Up
3 rounds
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
2 minutes calorie row or butterfly sit ups
8 walkout with push ups
8 triple crunches
Complete 3 rounds then,
60-90 seconds superman hold
WORKOUT
Workout Details
Part A)
4 sets
4 deadlifts
Rest as needed between sets
Sets 1-2: 70-80%
Sets 3-4: 80+%
Based on 1 rep max deadlift
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
4 deadlifts
Rest as needed between sets
Sets 1-2: 70-80%
Sets 3-4: 80+%
Based on 1 rep max deadlift
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
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: 65-75%
Sets 4-6: 75-85%
Based on your 1 rep max push jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
2 push jerks + 1 split jerk
Rest remaining time of each set
Sets 1-3: 65-75%
Sets 4-6: 75-85%
Based on your 1 rep max push jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part C)
3 sets
12 DB split lunges each side
12 pike push ups
Rest as needed between sets
12 DB split lunges each side
12 pike push ups
Rest as needed between sets
Modifications
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB split lunge:
https://youtu.be/zpVL54TR1e0
Pike push up:
https://youtu.be/peEYewmt8IA
https://youtu.be/lXUUM1itAkU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Split jerk:
https://youtu.be/sHT50XslTBc
DB split lunge:
https://youtu.be/zpVL54TR1e0
Pike push up:
https://youtu.be/peEYewmt8IA
WEDNESDAY
FEBRUARY 23rd, 2022
Small Steps Every Day.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
20 step ups
10 DB deadlifts
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
20 step ups
10 DB deadlifts
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
WORKOUT
Workout Details
Part A)
3 sets
25 banded press
Rest 30 seconds
25 banded press
Rest 30 seconds
Part B)
3 rounds for time
30 DB shoulder to overhead
20 floor touch to jumps
10 burpee snatches
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 DB shoulder to overhead
20 floor touch to jumps
10 burpee snatches
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded press:
https://youtu.be/JxTCzbS3OFQ
Db shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
GS40
WARM UP
Warm Up
4 rounds
20 step ups
10 barbell deadlifts
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
20 step ups
10 barbell deadlifts
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
WORKOUT
Workout Details
Part A)
5 sets
25 banded press
Rest 30 seconds
25 banded press
Rest 30 seconds
Part B)
3 rounds for time
30 DB shoulder to overhead
20 box jumps
10 burpee snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 DB shoulder to overhead
20 box jumps
10 burpee snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Banded press:
https://youtu.be/JxTCzbS3OFQ
Db shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Box jump:
https://youtu.be/rNaluifn1BA
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
https://youtu.be/JxTCzbS3OFQ
Db shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Box jump:
https://youtu.be/rNaluifn1BA
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
GS60
WARM UP
Warm Up
4 rounds
20 step ups
10 barbell deadlifts
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
20 step ups
10 barbell deadlifts
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
WORKOUT
Workout Details
Part A)
Every minute on the minute for 10 minutes (10 sets)
1 deadlift
Sets 1-3: 55-65%
Sets 4-7: 65-75%
Set 8: 80%
Set 9: 85%
Set 10: 90%
Based on your 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 155lbs
Level 3: 225lbs
1 deadlift
Sets 1-3: 55-65%
Sets 4-7: 65-75%
Set 8: 80%
Set 9: 85%
Set 10: 90%
Based on your 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 155lbs
Level 3: 225lbs
Part B)
5 sets
25 banded press
Rest 30 seconds
25 banded press
Rest 30 seconds
Part C)
3 rounds for time
30 DB shoulder to overhead
20 box jumps
10 burpee snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 DB shoulder to overhead
20 box jumps
10 burpee snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded press:
https://youtu.be/JxTCzbS3OFQ
Db shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Box jump:
https://youtu.be/rNaluifn1BA
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
https://youtu.be/lXUUM1itAkU
Banded press:
https://youtu.be/JxTCzbS3OFQ
Db shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Box jump:
https://youtu.be/rNaluifn1BA
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
GS80
WARM UP
Warm Up
2 rounds
20 step ups
10 barbell snatch deadlifts
10 barbell hang power snatch
Complete 2 rounds then,
2 rounds
8 barbell deadlifts
8 barbell strict press
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
2 power snatches + 1 snatch @ 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 power snatches + 1 snatch @ 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 B)
Every minute on the minute for 10 minutes (10 sets)
1 deadlift
Sets 1-3: 55-65%
Sets 4-7: 65-75%
Set 8: 80%
Set 9: 85%
Set 10: 90%
Based on your 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 155lbs
Level 3: 225lbs
1 deadlift
Sets 1-3: 55-65%
Sets 4-7: 65-75%
Set 8: 80%
Set 9: 85%
Set 10: 90%
Based on your 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 155lbs
Level 3: 225lbs
Part C)
5 sets
25 banded press
Rest 30 seconds
25 banded press
Rest 30 seconds
Part D)
3 rounds for time
30 shoulder to overhead
20 box jumps
10 power snatches
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
30 shoulder to overhead
20 box jumps
10 power snatches
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch:
https://youtu.be/Un40bWB2huI
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded press:
https://youtu.be/JxTCzbS3OFQ
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Box jump:
https://youtu.be/rNaluifn1BA
GSOLY
WARM UP
Warm Up
2 rounds
20 step ups
10 barbell deadlifts
10 barbell hang power cleans
Complete 2 rounds then,
2 rounds
8 barbell snatch deadlifts
8 barbell snatch trict press
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
20 step ups
10 barbell deadlifts
10 barbell hang power cleans
Complete 2 rounds then,
2 rounds
8 barbell snatch deadlifts
8 barbell snatch trict press
Complete 2 rounds then,
60-90 seconds handstand hold or high plank hold
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
1 clean & jerk @ 85-95% of 1 rep max clean & jerk
Station 2
30-45 seconds banded pull aparts
Station 3
30-45 seconds tuck ups
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 @ 85-95% of 1 rep max clean & jerk
Station 2
30-45 seconds banded pull aparts
Station 3
30-45 seconds tuck ups
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 @ 80-90% 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 @ 80-90% 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)
Every 2 minutes for 10 minutes (5 sets)
25-50 butterfly sit ups
Rest remaining time of each set
25-50 butterfly sit ups
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Tuck up:
https://youtu.be/iT6izuDopbU
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/3rZe6qpWcvo
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Tuck up:
https://youtu.be/iT6izuDopbU
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
THURSDAY
FEBRUARY 24th, 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 25th, 2022
The power is YOU.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
Part B)
Every 3 minutes for 12 minutes (4 sets)
8 DB thrusters
4 burpees
8 DB power clean and jerks
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
8 DB thrusters
4 burpees
8 DB power clean and jerks
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Push up:
https://youtu.be/A0kHvANcgZk
Seated alternating DB press:
https://youtu.be/POQ8GYllwF4
DB thruster:
https://youtu.be/8yPcDDvWqsE
Burpee:
https://youtu.be/YbnnsqGosjE
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
https://youtu.be/A0kHvANcgZk
Seated alternating DB press:
https://youtu.be/POQ8GYllwF4
DB thruster:
https://youtu.be/8yPcDDvWqsE
Burpee:
https://youtu.be/YbnnsqGosjE
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
GS40
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
Part B)
Every 3 minutes for 15 minutes (5 sets)
8 calorie bike
4 burpees
8 power clean and jerks
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
8 calorie bike
4 burpees
8 power clean and jerks
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Modifications
Substitution for 8 calorie bike:
8 calorie on any machine
200 meter run
16 deadlfit
https://youtu.be/lXUUM1itAkU
8 calorie on any machine
200 meter run
16 deadlfit
https://youtu.be/lXUUM1itAkU
MOVEMENT DEMOS
Push up:
https://youtu.be/A0kHvANcgZk
Seated alternating DB press:
https://youtu.be/POQ8GYllwF4
Burpee:
https://youtu.be/YbnnsqGosjE
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
GS60
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
60 seconds max reps burpee box jump over
Rest 60 seconds
2 sets
60 seconds max reps KB swings
Rest 60 seconds
2 sets
60 seconds max reps KB sumo deadlift high pulls
Rest 60 seconds
60 seconds max reps burpee box jump over
Rest 60 seconds
2 sets
60 seconds max reps KB swings
Rest 60 seconds
2 sets
60 seconds max reps KB sumo deadlift high pulls
Rest 60 seconds
Part B)
Complete in any order
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
Part C)
Every 3 minutes for 15 minutes (5 sets)
8 calorie bike
4 burpees
8 power clean and jerks
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
8 calorie bike
4 burpees
8 power clean and jerks
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Modifications
Substitution for 60 seconds burpee box jump over:
60 seconds burpee high knee
https://youtu.be/cov2CguO5Gg
60 seconds DB renegade row
https://youtu.be/6DkSfh3ZLj0
Substitution for 8 calorie bike:
8 calorie on any machine
200 meter run
16 deadlfit
https://youtu.be/lXUUM1itAkU
60 seconds burpee high knee
https://youtu.be/cov2CguO5Gg
60 seconds DB renegade row
https://youtu.be/6DkSfh3ZLj0
Substitution for 8 calorie bike:
8 calorie on any machine
200 meter run
16 deadlfit
https://youtu.be/lXUUM1itAkU
MOVEMENT DEMOS
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
KB swing:
https://youtu.be/DWB0TmruJuA
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Push up:
https://youtu.be/A0kHvANcgZk
Seated alternating DB press:
https://youtu.be/POQ8GYllwF4
Burpee:
https://youtu.be/YbnnsqGosjE
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
https://youtu.be/aMkX3rofN7A
KB swing:
https://youtu.be/DWB0TmruJuA
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Push up:
https://youtu.be/A0kHvANcgZk
Seated alternating DB press:
https://youtu.be/POQ8GYllwF4
Burpee:
https://youtu.be/YbnnsqGosjE
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
GS80
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups
Move at warm up pace
8 calorie bike or down ups
30 double or single unders
8 shoulder taps
8 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 5 minutes (5 sets)
1 snatch
Rest 1 minute
Every minutes for 5 minutes (5 sets)
1 clean & jerk
Rest remaining time of each set
Sets 1-2: 70-80% of 1 rep maxes
Sets 3-5: 80-90% 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 snatch
Rest 1 minute
Every minutes for 5 minutes (5 sets)
1 clean & jerk
Rest remaining time of each set
Sets 1-2: 70-80% of 1 rep maxes
Sets 3-5: 80-90% 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 reps burpee box jump over
Rest 60 seconds
2 sets
60 seconds max reps KB swings
Rest 60 seconds
2 sets
60 seconds max reps KB sumo deadlift high pulls
Rest 60 seconds
60 seconds max reps burpee box jump over
Rest 60 seconds
2 sets
60 seconds max reps KB swings
Rest 60 seconds
2 sets
60 seconds max reps KB sumo deadlift high pulls
Rest 60 seconds
Part C)
Complete in any order
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
50 push ups
50 seated alternating DB press
Break up reps and rest as needed
Part D)
Every 3 minutes for 15 minutes (5 sets)
8 calorie bike
4 burpees
8 power clean and jerks
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
8 calorie bike
4 burpees
8 power clean and jerks
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Modifications
Substitution for 60 seconds burpee box jump over:
60 seconds burpee high knee
https://youtu.be/cov2CguO5Gg
60 seconds DB renegade row
https://youtu.be/6DkSfh3ZLj0
Substitution for 8 calorie bike:
8 calorie on any machine
200 meter run
16 deadlfit
https://youtu.be/lXUUM1itAkU
60 seconds burpee high knee
https://youtu.be/cov2CguO5Gg
60 seconds DB renegade row
https://youtu.be/6DkSfh3ZLj0
Substitution for 8 calorie bike:
8 calorie on any machine
200 meter run
16 deadlfit
https://youtu.be/lXUUM1itAkU
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
KB swing:
https://youtu.be/DWB0TmruJuA
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Push up:
https://youtu.be/A0kHvANcgZk
Seated alternating DB press:
https://youtu.be/POQ8GYllwF4
Burpee:
https://youtu.be/YbnnsqGosjE
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
8 calorie bike or down ups
30 double or single unders
8 barbell snatch deadlifts
8 barbell hang power snatch
8 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 10 minutes (10 sets)
1 snatch
Rest as needed between sets
Sets 1-4: 65-75%
Sets 5-8: 75-85%
Set 9: 85-95%
Set 10: 95-100+%
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
1 snatch
Rest as needed between sets
Sets 1-4: 65-75%
Sets 5-8: 75-85%
Set 9: 85-95%
Set 10: 95-100+%
Don’t know your 1 rep max? Choose a weight below for all 10 sets
Level 1: 35lbs
Level 2: 95lbs
Level 3: 135lbs
Part B)
Every minute for 10 minutes (10 sets)
2 snatch deadllifts @ 80-90% 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 @ 80-90% 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)
4 sets
12 KB sumo deadlifts
10 KB sumo deadlift high pulls
8 down ups
Rest as needed between sets
12 KB sumo deadlifts
10 KB sumo deadlift high pulls
8 down ups
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Down up:
https://youtu.be/E-gzFtuecIs
https://youtu.be/Un40bWB2huI
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Down up:
https://youtu.be/E-gzFtuecIs
SATURDAY
FEBRUARY 26th, 2022
You Go, Girl!
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
30 double or single unders or 30 mountain climbers
8 DB deadlifts
8 DB front squats
8 DB push press
60 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
Part B)
2 rounds for time
50 DB deadlifts
50 double unders or single unders
40 air squats
50 double unders or single unders
30 DB push press
50 double unders or single unders
20 tuck ups
50 double unders or single unders
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
50 DB deadlifts
50 double unders or single unders
40 air squats
50 double unders or single unders
30 DB push press
50 double unders or single unders
20 tuck ups
50 double unders or single unders
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
DB deadlift:
https://youtu.be/vApb63rw1_Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Air squat:
https://youtu.be/aCsSvnjockk
DB push press:
https://youtu.be/znW6BTFr6Io
Tuck up:
https://youtu.be/iT6izuDopbU
https://youtu.be/4Pb4MpSog3k
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
DB deadlift:
https://youtu.be/vApb63rw1_Q
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Air squat:
https://youtu.be/aCsSvnjockk
DB push press:
https://youtu.be/znW6BTFr6Io
Tuck up:
https://youtu.be/iT6izuDopbU
GS40
WARM UP
Warm Up
4 rounds
30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold
Move at warm up pace
30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
Part B)
3 rounds for time
50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Back squat:
https://youtu.be/HsnyHv61qMo
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GS60
WARM UP
Warm Up
4 rounds
30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold
Move at warm up pace
30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
9 DB bulgarian split squats each side
Station 2
12 DB strict press
Station 3
15 DB sumo deadlifts
Rest remaining time of each set
Station 1
9 DB bulgarian split squats each side
Station 2
12 DB strict press
Station 3
15 DB sumo deadlifts
Rest remaining time of each set
Part B)
Every 2 minutes for 8 minutes (4 sets)
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
Part C)
3 rounds for time
50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Back squat:
https://youtu.be/HsnyHv61qMo
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
https://youtu.be/kt6zzM-OfWc
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Back squat:
https://youtu.be/HsnyHv61qMo
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GS80
WARM UP
Warm Up
4 rounds
30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold
Move at warm up pace
30 double or single unders
8 barbell deadlifts
8 barbell back squats
8 barbell push press
60 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
10-20 seconds superman hold
rest 15 seconds
20-30 seconds hollow hold
rest 15 seconds
30-40 seconds pike hold
rest 15 seconds
10-20 seconds superman hold
rest 15 seconds
20-30 seconds hollow hold
rest 15 seconds
30-40 seconds pike hold
rest 15 seconds
Part B)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
9 DB bulgarian split squats each side
Station 2
12 DB strict press
Station 3
15 DB sumo deadlifts
Rest remaining time of each set
Station 1
9 DB bulgarian split squats each side
Station 2
12 DB strict press
Station 3
15 DB sumo deadlifts
Rest remaining time of each set
Part C)
Every 2 minutes for 8 minutes (4 sets)
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
4-8 triple crunch
20-40 bicycle kicks each side
Rest remaining time of each set
Part D)
3 rounds for time
50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
50 deadlifts
50 double unders or single unders
40 back squats
50 double unders or single unders
30 push press
50 double unders or single unders
20 hanging knee raises
50 double unders or single unders
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 30-40 seconds pike hold:
30-40 seconds handstand hold
https://youtu.be/gaH4Z2Vt7BY
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
30-40 seconds handstand hold
https://youtu.be/gaH4Z2Vt7BY
Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA
50 mountain climber twist
https://youtu.be/cB211wggl4E
Substitution for 20 hanging knee raise:
20 tuck up
https://youtu.be/iT6izuDopbU
20 crossbody V up
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
Superman hold:
https://youtu.be/_9m66z0DYGs
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Pike hold:
https://youtu.be/MQ4O2PYPsJM
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB sumo deadlift:
https://youtu.be/Oe0kSCBV1ek
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Back squat:
https://youtu.be/HsnyHv61qMo
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GSOLY
WARM UP
Warm Up
4 rounds
30 double or single unders
8 barbell deadlifts
8 barbell back squats
60 seconds plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
1-3 back squats @ 85-95% 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: 155lbs
Level 3: 205lbs
1-3 back squats @ 85-95% 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: 155lbs
Level 3: 205lbs
Part B)
4 sets
4 hip thrusts
10-20 seconds hip thrust iso hold
Rest as needed between sets
Heavy weight for hip thrusts
4 hip thrusts
10-20 seconds hip thrust iso hold
Rest as needed between sets
Heavy weight for hip thrusts
Part C)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
30-45 seconds banded rows
Station 2
12-15 DB death march
Station 3
30-45 seconds banded straight arm lat pulldowns
Rest remaining time of each set
Station 1
30-45 seconds banded rows
Station 2
12-15 DB death march
Station 3
30-45 seconds banded straight arm lat pulldowns
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Hip thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Banded row:
https://youtu.be/Eq06svMgwAg
DB death march:
https://youtu.be/ksstmpzOS6E
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
https://youtu.be/HsnyHv61qMo
Hip thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Banded row:
https://youtu.be/Eq06svMgwAg
DB death march:
https://youtu.be/ksstmpzOS6E
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
SUNDAY
FEBRUARY 27th, 2022
REST DAY
A NOTE FROM COACH RACHEL
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving