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Feb 21, 2021

Week 08 | Feb 2021

MONDAY

Feb 22, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts
 
21-15-9 (10 Minute Time Cap)
Down Ups
Shoulder Tap Push Ups
Butterfly Sit Ups

Modifications

VIDEO DEMOS

VIDEO DEMOS

Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
 
Floor Seated Lateral Leg Sit:
https://youtu.be/BmfTqejmhkk
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts
 
21-15-9 (18 Minute Time Cap)
Calorie Row
Double DB Hang Snatch
Butterfly Sit Ups

Modifications

Substitution For 21-15-9 Calorie Row:
Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

VIDEO DEMOS

Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
 
Floor Seated Lateral Leg Sit:
https://youtu.be/BmfTqejmhkk
 
Double DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

WORKOUT

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
40-50% Of 1rm Back Squat
 
Every Minute For 5 Minutes (5 Sets):
6-8 DB Front Rack Lunges
21-15-9 (18 Minute Time Cap)
 
Calorie Row
Double DB Hang Snatch
Butterfly Sit Ups
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts

Modifications

Substitution For 10 Back Squats:
10 DB Goblet Squats + 20 Second Wall Sit Hold
 
Substitution For 21-15-9 Calorie Row:
Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
Double DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
 
Floor Seated Lateral Leg Sit:
https://youtu.be/BmfTqejmhkk

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
Snatch Balance + 3 Overhead Squats
40-50% Of 1rm Squat Snatch
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
40-50% Of 1rm Back Squat
 
Every Minute For 5 Minutes (5 Sets):
6-8 DB Front Rack Lunges
 
21-15-9 (18 Minute Time Cap)
Calorie Row
Hang Power Snatch
Butterfly Sit Ups
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts

Modifications

Substitution For 21-15-9 Calorie Row:
Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
 
Floor Seated Lateral Leg Sit:
https://youtu.be/BmfTqejmhkk

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
Power Snatch +
Hang Squat Snatch +
Squat Snatch

Set 1 - 2: 60-65% Of 1rm Squat Snatch
Set 3 - 5: 65-70% Of 1rm Squat Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Tempo Overhead Squat (3 Second Descent)
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Squat Snatch Balance (2 Second Pause At Bottom)
50-60% Of 1rm Squat Snatch
 
4 Sets:
10 Cuban Rotations
30 Second Side Plank Hold (Each Side)
 
*Rest As Needed*

VIDEO DEMOS

Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
 
Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Squat Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY

TUESDAY

Feb 23, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:
12 Floor Touch To Jumps
Ascending Reps Of V Ups
4 - 8 -12 - 16 ...
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*

Modifications

Substitution For Ascending Reps Of Floor Touch To Jumps:
Air Squats / Pop Squats

VIDEO DEMOS

VIDEO DEMOS

Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Feet Elevated Pike Hold:
https://youtu.be/eFzmtAX0YP8

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:
12 DB Thrusters
 
Ascending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
 
*Rest 2 Minutes*
 
As Many Rounds As Possible In 8 Minutes:
12 DB Push Press
Ascending Reps Of V-Ups
4 -8 -12 -16 ...
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*

Modifications

Substitution For 12 DB Thrusters:
12 Wallballs
 
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
 
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Feet Elevated Pike Hold:
https://youtu.be/eFzmtAX0YP8

WORKOUT

Workout

2 Sets:
12 Banded Rows
10 Banded Wide Grip Pull Ups
 
*Rest As Needed*
 
2 Sets:
12 Banded Pall Off Press (Each Side)
10 Banded Strict Pull Ups
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*
 
As Many Rounds As Possible In 8 Minutes:
12 DB Thrusters
Ascending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
 
*Rest 2 Minutes*
 
As Many Rounds As Possible In 8 Minutes:
12 DB Push Press
Ascending Reps Of V-Ups
4 -8 -12 -16 ...

Modifications

Substitution For 10 Banded Wide Grip Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
 
Substitution For 12 DB Thrusters:
12 Wallballs
 
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
Text

VIDEO DEMOS

VIDEO DEMOS

Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Feet Elevated Pike Hold:
https://youtu.be/eFzmtAX0YP8
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
V Up:
https://youtu.be/Ollh8Wz7Kx8

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
40-50% Of 1rm Strict Press
 
Every Minute For 3 Minutes (3 Sets):
10-20 Second Jerk Overhead Hold
50-60% Of 1rm Jerk
 
2 Sets:
12 Banded Rows
10 Banded Wide Grip Pull Ups
 
*Rest As Needed*
 
2 Sets:
12 Banded Pall Off Press (Each Side)
10 Banded Strict Pull Ups
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*
 
 
As Many Rounds As Possible In 8 Minutes:
12 Wallballs
Acsending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
 
*Rest 2 Minutes*
 
As Many Rounds As Possible In 8 Minutes:
12 Thrusters
Acsending Reps Of V-Ups
4 -8 -12 -16 ...

Modifications

Substitution For 10 Banded Wide Grip Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
 
Substitution For 12 Wallballs:
12 DB Front Squats / 12 DB Front Rack Lunges / 24 Pop Squats / 24 Jumping Air Squats
 
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks

VIDEO DEMOS

VIDEO DEMOS

Strict Press:
https://youtu.be/rDxIXuA75Ww
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Jerk Overhead Hold:
 
Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Feet Elevated Pike Hold:
https://youtu.be/eFzmtAX0YP8
 
Wallball:
https://youtu.be/eJ7TZf9JTFA
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
V Up:
https://youtu.be/Ollh8Wz7Kx8

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
Power Clean +
Hang Squat Clean +
Squat Clean
 
Set 1 - 2: 60-65% Of 1rm Squat Clean
Set 3 - 5: 65-70% Of 1rm Squat Clean
 
Every 3 Minutes For 12 Minutes (4 Sets):
5 Push Press + 10 Second Jerk Grip Overhead Hold

70% Of 1rm Push Press
 
2 Sets:
10 Weighted Hip Thrusts
8 Lateral Step Up (Each Side)
 
*Rest As Needed*

VIDEO DEMOS

Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
 
Squat Clean:
https://youtu.be/yT489tRHZg8
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Jerk Grip Overhead Hold:
 
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
 
Lateral Step Up:
https://youtu.be/edo0skVCpsY

WEDNESDAY

Feb 24, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Against A 10 Minute Clock:
10 Broad Jumps
10 Burpees
10 Deadlift Jumps
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 4 Minutes (2 Sets):
10 Bodyweight Death March
10 Second Single Arm Plank Hold (Each Side)
 
Every 2 Minutes For 4 Minutes (2 Sets):
10 Pop Squats
10 Plank Around The Worlds

Modifications

VIDEO DEMOS

VIDEO DEMOS

Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
Death March:
https://youtu.be/IiPoVRNL078
 
Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Plank Around The World:
https://youtu.be/IkD0IyMI1TI

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Death March
5 Single Arm Arnold Press (Each Side)
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Hang Power Cleans
5 Single Arm Lateral Raise (Each Side)
 
Against A 15 Minute Clock:
10 Calorie Bike
10 Burpee Snatch
10 KB Swings
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

DB Death March:
https://youtu.be/ksstmpzOS6E
 
Single Arm Arnold Press:
https://youtu.be/kskxoWPJPOc
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Single Arm Lateral Raise:
https://youtu.be/Hb3cWTXX_gQ
 
Burpee Snatch:
https://youtu.be/QeuAbfc6jv0
 
KB Swing:
https://youtu.be/DWB0TmruJuA

WORKOUT

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Psoas March
15 Double Unders / 30 Single Unders
 
*Rest The Remainder Of The Time*
 
50% Of 1rm Front Squat
 
Against A 15 Minute Clock:
10 Calorie Bike
10 Burpee Snatch
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Death March
5 Single Arm Arnold Press (Each Side)
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Hang Power Cleans
5 Single Arm Lateral Raise (Each Side)

Modifications

Substitution For 5 Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges
 
Substitution For 15 Double Unders / 30 Single Unders:
30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded Psoas March:
https://youtu.be/de17F2IWB9E
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Burpee Snatch:
https://youtu.be/QeuAbfc6jv0
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
DB Death March:
https://youtu.be/ksstmpzOS6E
 
Single Arm Arnold Press:
https://youtu.be/kskxoWPJPOc
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Single Arm Lateral Raise:
https://youtu.be/Hb3cWTXX_gQ

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
 
40-50% Of 1rm Squat Clean
 
Every Minute For 3 Minutes (3 Sets):
8-10 Hang Power Cleans
 
50-60% Of 1rm Power Clean
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Psoas March
15 Double Unders / 30 Single Unders
 
*Rest The Remainder Of The Time*
 
50% Of 1rm Front Squat
Against A 15 Minute Clock:
10 Calorie Bike
10 Burpee Snatch
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Death March
5 Single Arm Arnold Press (Each Side)
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Hang Power Cleans
5 Single Arm Lateral Raise (Each Side)

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Clean:
https://youtu.be/48Qo-94jei0
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
Banded Psoas March:
https://youtu.be/de17F2IWB9E
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Burpee Snatch:
https://youtu.be/QeuAbfc6jv0
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
DB Death March:
https://youtu.be/ksstmpzOS6E
 
Single Arm Arnold Press:
https://youtu.be/kskxoWPJPOc
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Single Arm Lateral Raise:
https://youtu.be/Hb3cWTXX_gQ

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
5 Pause Back Squats (3 Second Pause At Bottom)

50-60% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
12 Front Squats With Full Grip

30-40% Of 1rm Front Squat
 
4 Sets:
5 Single Arm DB Arnold Press (Each Side)

30 Second Half Push Up Hold
30 Second Hollow Hold
 
*Rest As Needed*

VIDEO DEMOS

Pause Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Single Arm DB Arnold Press:
https://youtu.be/kskxoWPJPOc
 
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
 
Hollow Hold:
https://youtu.be/05VsXYnk3Rw

THURSDAY

Feb 25, 2021

REST DAY

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


FRIDAY

Feb 26, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

4 Sets:
 
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Vertical Jumps
10 Pike Push Ups
12 Bodyweight Lateral Bent Over Rows

Modifications

Substitution For 8 Vertical Jumps:
8 Jumping Air Squats / 32 High Knees / 8 Tuck Jumps
 

VIDEO DEMOS

VIDEO DEMOS

Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Vertical Jump:
https://youtu.be/-tR5opSwYBk
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
Bodyweight Bent Over Lateral Raise:
https://youtu.be/UHosGYRIfD4

WORKOUT

Workout

4 Sets:
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Box Jumps
10 DB Push Jerks
12 DB Bent Over Rows

Modifications

Substitution For 8 Box Jumps:
14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

VIDEO DEMOS

Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Weighted Hollow Hold:
https://youtu.be/r24hK9P2QTw
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
 
DB Bent Over Row:
https://youtu.be/wxqz5TW8lYg

WORKOUT

Workout

Every Minute For 6 Minutes (6 Sets):
6 KB Deadlifts + 6 KB Deadlift High Pulls
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
6 Push Up Down Dog + 10 Second High Plank Hold
 
4 Sets:
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Box Jumps
10 DB Push Jerks
12 DB Bent Over Rows

Modifications

Substitution For 8 Box Jumps:
14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck 

VIDEO DEMOS

VIDEO DEMOS

KB Deadlift:
 
KB Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
Push Up Down Dog:
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Weighted Hollow Hold:
https://youtu.be/r24hK9P2QTw
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
 
DB Bent Over Row:
https://youtu.be/wxqz5TW8lYg

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
40-50% Of 1rm Deadlift
 
Every Minute For 3 Minutes (3 Sets):
8-10 Weighted Hip Thrusts
 
Every Minute For 6 Minutes (6 Sets):
6 KB Deadlifts + 6 KB Deadlift High Pulls
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
6 Push Up Down Dog + 10 Second High Plank Hold
 
4 Sets:
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Box Jumps
10 Push Jerks
12 Bent Over Rows

Modifications

Substitution For 8 Box Jumps:

14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

VIDEO DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU
 
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
 
KB Deadlift:
 
KB Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
Push Up Down Dog:
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Weighted Hollow Hold:
https://youtu.be/r24hK9P2QTw
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
Bent Over Row:
https://youtu.be/lx-mvh10kNE

Workout

Every Minute For 8 Minutes (8 Sets):
Squat Snatch

Set 1 - 4: 50-55% Of 1rm Squat Snatch
Set 5 - 8: 55-60% Of 1rm Squat Snatch
 
Every Minute For 6 Minutes (6 Sets):
Squat Clean + Split Jerk

Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk
 
3 Sets:
12 Deficit Deadlifts

40-50% Of 1rm Deadlift

VIDEO DEMOS

Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Clean And Jerk:
https://youtu.be/_y-F40tc2ps
 
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A

SATURDAY

Feb 27, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

6 Rounds For Time: (20 Minute Time Cap)
 
24 Air Squats
24 Push Ups
24 Walking Lunges
200m Run

Modifications

Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Air Squat:
https://youtu.be/aCsSvnjockk
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Walking Lunge:
https://youtu.be/QT9qNmPv7nE

WORKOUT

Workout

6 Rounds For Time: (30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Air Squat:
https://youtu.be/aCsSvnjockk
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Walking Lunge:
https://youtu.be/QT9qNmPv7nE

WORKOUT

Workout

5 Sets:
8 DB Front Rack Lunges
8 Banded Good Mornings
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Calorie Bike
12 Banded Press
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Burpees
12 Banded Straight Arm Pulldown
 
6 Rounds For Time: (30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 Burpees / 100 Mountain Climbers / 50 Plank Jacks / 100 Bicycle Kicks
 
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
 
Banded Press:
https://youtu.be/JxTCzbS3OFQ
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Banded Straight Arm Pulldown:
https://youtu.be/OQKWD2dJ2Oc
 
Air Squat:
https://youtu.be/aCsSvnjockk
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Walking Lunge:
https://youtu.be/QT9qNmPv7nE

WORKOUT

Workout

5 Sets:
8 Barbell Back Rack Lunges
8 Barbell Good Mornings
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Calorie Bike
12 Banded Press
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Burpees
12 Banded Straight Arm Pulldown
 
6 Rounds For Time: (30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 Burpees / 100 Mountain Climbers / 50 Plank Jacks / 100 Bicycle Kicks
 
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Barbell Back Rack Lunge:
https://youtu.be/h597_xUTL_o
 
Barbell Good Morning:
https://youtu.be/ebgo50EKxXU
 
Banded Press:
https://youtu.be/JxTCzbS3OFQ
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Banded Straight Arm Pulldown:
https://youtu.be/OQKWD2dJ2Oc
 
Air Squat:
https://youtu.be/aCsSvnjockk
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Walking Lunge:
https://youtu.be/QT9qNmPv7nE

Workout

Every 3 Minutes For 9 Minutes (3 Sets):
6 Back Squats

50-60% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
6 Front Squats

40-45% Of 1rm Front Squat
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 8-10 Power Cleans @40-50% Of 1rm Power Clean
Station 2: 12-14 Hollow Hold Banded Lat Pull Downs
Station 3: 8-10 Push Press @40-50% Of 1rm Push Press
Station 4: 12-14 Banded Rows

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hollow Hold Banded Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Banded Row:
https://youtu.be/Eq06svMgwAg

SUNDAY

Feb 28, 2021

REST DAY

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


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