Week 9 | March 2022

MONDAY

FEBRUARY 28th, 2022

We manage what we MONITOR.

GS20

WARM UP

Warm Up

2 rounds

6 walkout to push ups
9 air squats
12 banded pull aparts

Complete 2 rounds then,

45-60 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
2 sets

10-12 banded weighted glute bridges
8-10 banded fire hydrants each side

Rest 60 seconds between sets
 
 
Part B)
 
For time

18 alternating DB snatches
6 push ups
15 alternating DB snatches
6 push ups
12 alternating DB snatches
6 push ups
9 alternating DB snatches
6 push ups

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

Banded weighted glute bridge:
https://youtu.be/oKSaICX-S7A

Banded fire hydrant:
https://youtu.be/mzD44lsSSZk

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Push up:
https://youtu.be/A0kHvANcgZk

GS40

WARM UP

Warm Up

3 rounds

6 walkout to push ups
9 air squats
12 banded pull aparts

Complete 3 rounds then,

60-90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10-12 banded weighted glute bridges
8-10 banded fire hydrants each side

Rest 60 seconds between sets
 
 
Part B)
 
For time

18 alternating DB snatches
6 push ups
15 alternating DB snatches
6 push ups
12 alternating DB snatches
6 push ups
9 alternating DB snatches
6 push ups

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS

Banded weighted glute bridge:
https://youtu.be/oKSaICX-S7A

Banded fire hydrant:
https://youtu.be/mzD44lsSSZk

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Push up:
https://youtu.be/A0kHvANcgZk

GS60

WARM UP

Warm Up

3 rounds

6 walkout to push ups
9 air squats
12 banded pull aparts

Complete 3 rounds then,

60-90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

5 back squats

Rest remaining time of each set

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%
Based on 5 rep max back squat

Don't know your 5 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
3 sets

10-12 banded weighted glute bridges
8-10 banded fire hydrants each side

Rest 60 seconds between sets
 
 
Part C)
 
For time

18 alternating DB snatches
6 push ups
15 alternating DB snatches
6 push ups
12 alternating DB snatches
6 push ups
9 alternating DB snatches
6 push ups

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today

MOVEMENT DEMOS

 

GS80

WARM UP

Warm Up

3 rounds

6 walkout to push ups
9 air squats
12 banded pull aparts

Complete 3 rounds then,

60-90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

5 snatch pulls + 3 snatch high pulls + 1 hang power snatch

Rest remaining time of each set

50-60% of 1 rep max squat snatch

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

5 back squats

Rest remaining time of each set

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%
Based on 5 rep max back squat

Don't know your 5 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part C)
 
3 sets

10-12 banded weighted glute bridges
8-10 banded fire hydrants each side

Rest 60 seconds between sets
 
 
Part D)
 
For time

18 hang power snatches
6 push ups
15 hang power snatches
6 push ups
12 hang power snatches
6 push ups
9 hang power snatches
6 push ups

Time cap: 10 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

3 rounds

6 walkout to push ups
9 air squats
12 banded pull aparts

Move at warm up pace

Complete 3 rounds then...

3 sets

1 snatch pull + 1 hang muscle snatch + 1 hang power snatch + 1 snatch

*Build in warm up to sets to working set of part A

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 6 minutes (4 sets)

1 below the knee hang snatch + 1 snatch

50-60% of 1rm snatch

Rest remaining time of each set
 
 
Part B)
 
Every minute on the minute for 6 minutes (6 sets)

1 snatch

60-70% of 1rm snatch

Rest remaining time of each set
 
 
Part C)
 
Every 3 minutes for 9 minutes (3 sets)

3 pause back squats @ tempo 12X1
25-35 seconds top of ring support hold
15-25 seconds bottom of ring support hold

50-60% of 1rm of back squat

Rest remaining time of each set
 
 
Part D)
 
For time

36-24-12 reps of

Thrusters @ 85lbs
Burpee over bar

Time cap: 18 minutes

Estimated elite time: 9 minutes
 
 
Part E)
 
2 sets

8-12 strict dips @ tempo 2020
12-20 strict pull ups

Rest as needed between sets
 

GSOLY

WARM UP

Warm Up

3 rounds

6 walkout to push ups
9 air squats
12 banded pull aparts

Complete 3 rounds then,

60-90 seconds plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

1 bench press @ 90-100+% of 1 rep max bench press

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 B)
 
Every 2 minutes for 10 minutes (5 sets)

2 front squats @ 80-90% of 1 rep max front squat

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)
 
4 sets

8-12 DB tricep extensions
8-12 DB bicep curls
8-12 DB lateral raises

Rest 60-90 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

MARCH 1st, 2022

Shine like the STARS. #GROWNSTRONG

GS20

WARM UP

Warm Up

2 rounds

6 calorie bike or 12 burpees
100 feet DB or KB farmers carry
6 DB or KB deadlifts
30-45 seconds wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 6 minutes (3 sets)

4-6 DB IYTs
6-8 cuban press

Rest remaining time of each set
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

40-60 mountain climber twists
9-12 burpees
12-15 DB swings

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

GS40

WARM UP

Warm Up

3 rounds

6 calorie bike or 12 burpees
100 feet DB or KB farmers carry
6 DB or KB deadlifts
30-45 seconds wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

4-6 DB IYTs
6-8 cuban press

Rest remaining time of each set
 
 
Part B)
 
Every 3 minutes for 18 minutes

6-9 calorie bike
9-12 burpees
12-15 DB swings

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 6-9 calorie bike:
6-9 calorie on any machine

200 meter run

6-9 KB goblet squat
https://youtu.be/3c9j_NpTUKE

GS60

WARM UP

Warm Up

3 rounds

6 calorie bike or 12 burpees
100 feet DB or KB farmers carry
6 DB or KB deadlifts
30-45 seconds wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

6 deadlifts

Rest 2 minutes between sets

50-60% of 1 rep max deadlift

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 8 minutes (4 sets)

4-6 DB IYTs
6-8 cuban press

Rest remaining time of each set
 
 
Part C)
 
Every 3 minutes for 18 minutes

6-9 calorie bike
9-12 burpees
12-15 KB swings

Rest remaining time of each set

Level 1: 18lbs
Level 2: 26lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 6-9 calorie bike:
6-9 calorie on any machine

200 meter run

6-9 KB goblet squat
https://youtu.be/3c9j_NpTUKE

GS80

WARM UP

Warm Up

3 rounds

6 calorie bike or 12 burpees
100 feet DB or KB farmers carry
6 DB or KB deadlifts
30-45 seconds wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

1 power clean + 1 hang clean + 1 clean

Rest remaining time of each set

50-60% of 1 rep max squat clean

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
3 sets

6 deadlifts

Rest 2 minutes between sets

50-60% of 1 rep max deadlift

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 8 minutes (4 sets)

4-6 DB IYTs
6-8 cuban press

Rest remaining time of each set
 
 
Part D)
 
Every 3 minutes for 18 minutes

6-9 calorie bike
9-12 burpees
12-15 KB swings

Rest remaining time of each set

Level 1: 18lbs
Level 2: 26lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 6-9 calorie bike:
6-9 calorie on any machine

200 meter run

6-9 KB goblet squat
https://youtu.be/3c9j_NpTUKE

GSElite

WARM UP

Warm Up

4 rounds

6 calorie bike or 12 burpees
100 feet DB or KB farmers carry
6 DB or KB deadlifts
30-45 seconds wall sit hold

Complete 4 rounds then,

60-90 seconds handstand hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1 set

3 minutes backwards sled drag + 1 minute prowler push

1 set

2 minutes backwards sled drag + 1 minutes prowler push

1 set

1 minute backwards sled drag + 1 minutes prowler push

Rest as needed between sets
*Increase weight in each set
 
 
Part B)
 
3 sets

8 nordic hamstring curls

*Use resistance band for assistance

Rest as needed between sets
 
 
Part C)
 
Rotate stations every 2 minutes for 12 minutes (3 sets)

Station1
Bike @ easy pace

Station 2
Every 30 seconds, 3-5 bar muscle ups

Rotate stations every 2 minutes for 12 minutes (3 sets)

Station1
Row @ easy pace

Station 2
Every 30 seconds, 6-12 strict handstand push ups

Rotate stations every 2 minutes for 12 minutes (3 sets)

Station1
Ski @ easy pace

Station 2
Every 30 seconds, 6-12 toes to bar

Rotate stations every 2 minutes for 12 minutes (3 sets)

Station1
Bike @ easy pace

Station 2
Every 30 seconds, 10-20 meter handstand walk

*This is on a continuous 48 minute clock
 
 

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

3 rounds

6 calorie bike or 12 burpees
100 feet DB or KB farmers carry
6 DB or KB deadlifts
30-45 seconds wall sit hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

4-8 deadlifts @ 40-50% 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: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

1-2 deadlifts @ 90-95% of 1 rep max deadlift

Rest remaining time of eact set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part C)
 
Complete in any order

100 butterfly sit ups
100 banded monster walks
100 banded glute bridges

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

MOVEMENT DEMOS


WEDNESDAY

MARCH 2nd, 2022

Today is another CHANCE.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

3 inchworms
20-30 seconds hollow hold
6 plank to knee taps
20-30 seconds banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1 set

10 hands overhead sit ups
20 DB russian twists

Rest as needed

1 set

10 DB ground to overhead
20 seconds DB overhead hold

Rest as needed
 
 
Part B)
 
As many rounds as possible in 10 minutes

400 meter run
15 DB bent over rows
15 DB thrusters

Every 3 minutes, perform 30 double or single unders, including 3,2,1, GO!

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 400 meter run:
400 meter or 12-15 calorie on any machine

100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or single unders:
30 quick tap
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

3 inchworms
20-30 seconds bar hang or 20-30 seconds hollow hold
6 plank to knee taps
20-30 seconds banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10 DB overhead sit ups
20 DB russian twists

Rest as needed between sets

2 sets

10 DB ground to overhead
20 seconds DB overhead hold

Rest as needed between sets
 
 
Part B)
 
As many rounds as possible in 18 minutes

500 meter row
15 strict pull ups
15 thrusters

Every 3 minutes, perform 30 double or single unders, including 3,2,1, GO!

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 500 meter row:
500 meter or 12-15 calorie on any machine

400 meter run

100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or single unders:
30 quick tap
https://youtu.be/9LvOkFm-aDA

GS60

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

3 inchworms
20-30 seconds bar hang or 20-30 seconds hollow hold
6 plank to knee taps
20-30 seconds banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 5 minutes (5 sets )

1-5 banded strict pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

10-20 seconds bar hang
10-20 seconds high plank hold

Rest remaining time of each set
 
 
Part B)
 
2 sets

10 plate overhead sit ups
20 plate russian twists

Rest as needed betweent sets

2 sets

10 plate ground to overhead
20 seconds plate overhead hold

Rest as needed between sets
 
 
Part C)
 
As many rounds as possible in 15 minutes

500 meter row
15 strict pull ups
15 thrusters

Every 3 minutes, perform 30 double or single unders, including 3,2,1, GO!

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 1-5 banded strict pull up:
30-45 seconds banded face pull
https://youtu.be/XjItcZfIZno

Substitution for 10-20 seconds bar hang:
10-20 seconds hollow hold
https://youtu.be/05VsXYnk3Rw

Substitution for 500 meter row:
500 meter or 12-15 calorie on any machine

400 meter run

100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or single unders:
30 quick tap
https://youtu.be/9LvOkFm-aDA

GS80

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

3 inchworms
20-30 seconds bar hang or 20-30 seconds hollow hold
6 plank to knee taps
20-30 seconds banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 12 minutes (4 sets)

8-10 thrusters
30-45 seconds arch to hollow roll

Rest remaining time of each set

Light to moderate weight
 
 
Part B)
 
Every minute for 5 minutes (5 sets )

1-5 banded strict pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

10-20 seconds bar hang
10-20 seconds high plank hold

Rest remaining time of each set
 
 
Part C)
 
2 sets

10 plate overhead sit ups
20 plate russian twists

Rest as needed betweent sets

2 sets

10 plate ground to overhead
20 seconds plate overhead hold

Rest as needed between sets
 
 
Part D)
 
As many rounds as possible in 15 minutes

500 meter row
15 kipping pull ups
15 thrusters

Every 3 minutes, perform 30 double or single unders, including 3,2,1, GO!

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 1-5 banded strict pull up:
30-45 seconds banded face pull
https://youtu.be/XjItcZfIZno

Substitution for 10-20 seconds bar hang:
10-20 seconds hollow hold
https://youtu.be/05VsXYnk3Rw

Substitution for 500 meter row:
500 meter or 12-15 calorie on any machine

400 meter run

100 mountain climber
https://youtu.be/SSUB7zrU6sg

Substitution for 30 double or single unders:
30 quick tap
https://youtu.be/9LvOkFm-aDA

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

3 inchworms
20-30 seconds hollow hold
3 barbell deadlifts
3 barbell hang power cleans
3 barbell shoulder to overhead
6 plank to knee taps
20-30 seconds banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 3 minutes (2 sets)

3 clean & jerks

@ 65-75% of 1rm clean & jerk

Rest remaining time of each set

Every 75 seconds for 3 minutes and 45 seconds (3 sets)

2 clean & jerks

@ 70-80% of 1rm clean & jerk

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

1 clean & jerk

@ 80-85% of 1rm clean & jerk

Rest remaining time of each set
 
 
Part B)
 
3 sets

6-8 back rack reverse lunges each side
8-12 DB romanian deadlifts

Rest 2 minutes between sets
 
 
Part C)
 
Complete:

60 seconds max reps bar facing burpees

Rest 30 seconds

12 sets
30 seconds max calorie assault bike
Rest 15 seconds

Then

60 seconds max reps bar facing burpees

Rest 30 seconds

12 sets
30 seconds max calorie row
Rest 15 seconds

Then

60 seconds max reps bar facing burpees

Rest 30 seconds

12 sets
30 seconds max calorie bike
Rest 15 seconds

MOVEMENT DEMOS

Clean & jerk:
https://youtu.be/_y-F40tc2ps

Back rack reverse lunge:
https://youtu.be/7keXO3goIlY

DB romanian deadlift:
https://youtu.be/c4lr40NXLEU

Bar facing burpee:
https://youtu.be/ZYirwSS4OKo

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 7 minutes

3 inchworms
20-30 seconds bar hang or 20-30 seconds hollow hold
6 plank to knee taps
20-30 seconds banded rows

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

1 clean & jerk

Set 1-2: 75-85%
Set 3-4: 85-95%
Set 5: 100+%
Based on 1 rep max clean & jerk

Rest 2 minutes between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part B)
 
Every minute for 5 minutes (5 sets)

2-4 banded pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

4-6 banded wide grip pull ups

Rest remaining time of each set
 
 
Part C)
 
2 sets

20-30 seconds chinese plank hold
Rest 15 seconds

20-30 seconds bottom of squat pallof press right side
Rest 15 seconds

20-30 seconds bottom of squat pallof press left side
Rest 15 seconds
 
 
Modifications
 
Substitution for 2-4 banded pull up:
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts

Substitution for 4-6 banded wide grip strict pull up:
30-45 seconds banded face pulls
https://youtu.be/XjItcZfIZno

MOVEMENT DEMOS

Clean & jerk:
https://youtu.be/3rZe6qpWcvo

Banded pull up:
https://youtu.be/FcQ1t9hUL5M

Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU

Chinese plank hold:
https://youtu.be/1BTJQWS07xM

Bottom of squat pallof press:
https://youtu.be/M3UymMFUMkY


THURSDAY

MARCH 3rd, 2022

Toughen the body and polish the spirit

TAKE A DAY OFF

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

GSElite

WARM UP

Warm Up

Today is an active recovery day. We've programmed a session for you based on what Lauren Fisher is doing, but listen to your own body and do what feels right for you.

The intention for todays program is not to feel fatigued. It's okay to sweat and feel a little exhausted, but you should leave feeling better than before you started your workout.

WORKOUT

Workout Details

Part A)
 
32 minutes bike erg @ easy pace

*Every 4 minutes; 10 seconds sprint

MOVEMENT DEMOS

No movement demos for today.


FRIDAY

MARCH 4th, 2022

Don't complain. Enjoy the pain.

GS20

WARM UP

Warm Up

2 rounds

3 DB deadlifts
3 DB strict press
20-30 seconds DB overhead hold

Complete 2 rounds then,

20 glute bridges
30 seconds glute bridge hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 6 minutes (3 sets)

Station 1
10 DB floor press

Station 2
10 DB plank slides

Plank hold remaining time of each set
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

100-200 meter sprint
10 DB power cleans
8 DB push press

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 100-200 meter sprint:
100-200 meter or 6-8 calorie on any machine

6-8 burpees
https://youtu.be/YbnnsqGosjE

20-30 plank jacks
https://youtu.be/J2xkqaqWgrw

GS40

WARM UP

Warm Up

2 rounds

3 barbell deadlifts
3 barbell strict press
3 barbell push press

Complete 2 rounds then,

20 glute bridges
30 seconds glute bridge hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10 DB floor press

Station 2
10 DB plank slides

Plank hold remaining time of each set
 
 
Part B)
 
Every 2 minutes for 16 minutes (8 sets)

100-200 meter sprint
10 DB power cleans
8 DB push press

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 100-200 meter sprint:
100-200 meter or 6-8 calorie on any machine

6-8 burpees
https://youtu.be/YbnnsqGosjE

20-30 plank jacks
https://youtu.be/J2xkqaqWgrw

GS60

WARM UP

Warm Up

2 rounds

3 barbell deadlifts
3 barbell strict press
3 barbell push press

Complete 2 rounds then,

20 glute bridges
30 seconds glute bridge hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

12 bench press @ 50-60% of 1 rep max bench press
6 DB bulgarian split squats each side
12 DB death march

Rest 60 seconds between sets
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10 DB floor press

Station 2
10 DB plank slides

Plank hold remaining time of each set
 
 
Part C)
 
Every 2 minutes for 10 minutes (5 sets)

100-200 meter sprint
10 DB power cleans
8 DB push press

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 100-200 meter sprint:
100-200 meter or 6-8 calorie on any machine

6-8 burpees
https://youtu.be/YbnnsqGosjE

20-30 plank jacks
https://youtu.be/J2xkqaqWgrw

GS80

WARM UP

Warm Up

2 rounds

3 barbell deadlifts
3 barbell strict press
3 barbell split jerks

Complete 2 rounds then,

20 glute bridges
30 seconds glute bridge hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

5 barbell tall jerks

Rest as needed between sets

Every minute on the minute for 10 minutes (10 sets)

1-3 split jerks

Rest remaining time of each set

50-60% of 1 rep max split jerk

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part B)
 
4 sets

12 bench press @ 50-60% of 1 rep max bench press
6 DB bulgarian split squats each side
12 DB death march

Rest 60 seconds between sets
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10 DB floor press

Station 2
10 DB plank slides

Plank hold remaining time of each set
 
 
Part D)
 
Every 2 minutes for 10 minutes (5 sets)

100-200 meter sprint
10 power cleans
8 push press

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 100-200 meter sprint:
100-200 meter or 6-8 calorie on any machine

6-8 burpees
https://youtu.be/YbnnsqGosjE

20-30 plank jacks
https://youtu.be/J2xkqaqWgrw

GSElite

WARM UP

Warm Up

5-10 minute on any machine

3 rounds

6 walkout to push ups
6 barbell deadlifts

Once completed then,

3 rounds

10 banded monster walks
10 down ups
20-30 seconds glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of

Deadlifts @ 155lbs
Bar facing burpees

*If you are competing in the CrossFit Open, please visit the link below to view the rules and guidelines for this workout.
https://games.crossfit.com/open
 
 
Part B)
 
Run

8 minutes @ warm up pace

Once completed then,

10 minutes @ comfortably hard pace
2 minutes @ recovery pace
8 minutes @ comfortably hard pace
2 minutes @ recovery pace
6 minutes @ faster pace
2 minutes @ recovery pace
4 minutes @ faster pace
2 minutes @ recovery pace
2 minutes @ faster pace
2 minutes @ recovery pace

Once completed then,

8 minutes bike erg @ recovery pace

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

2 rounds

3 barbell snatch deadlifts
3 barbell snatch high pulls
3 barbell hang muslce snatch
3 barbell overhead squats

Complete 2 rounds then,

20 glute bridges
30 seconds glute bridge hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

6-8 back rack split lunges each side
6-8 single arm DB arnold press each side

Rest as needed between sets

For back rack lunges, build to a light to moderate weight
 
 
Part B)
 
Every 90 seconds for 6 minutes (4 sets)

5 power snatches @ 50-60% of 1 rep max squat snatch

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part C)
 
3 sets

8 DB IYTs
8 DB chest flys
8 DB tate press

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

MARCH 5th, 2022

You were born to be REAL, not perfect.

GS20

WARM UP

Warm Up

1 round

50 air squats
20-30 seconds banded straight arm lat pulldowns
20-30 seconds banded face pulls

Complete 1 round then,

1 set

60-90 seconds wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

9 single arm DB deadlifts right side
6 single arm DB hang power cleans right side
3 single arm DB shoulder to overhead right side
Rest 15 seconds

9 single arm DB deadlifts left side
6 single arm DB hang power cleans left side
3 single arm DB shoulder to overhead left side
Rest 15 seconds
 
 
Part B)
 
For time

50 DB thrusters
20 tuck ups
10 DB deadlifts
30 DB thrusters
20 tuck ups
10 DB deadlifts
10 DB thrusters
20 tuck ups
10 DB deadlifts

Time cap: 15 minutes

Level 1:15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

Single arm DB deadlift:
https://youtu.be/EZbpWSD7_os

Single arm DB hang power clean:
https://youtu.be/aMMm7iEhB0s

Single arm DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

DB thruster:
https://youtu.be/8yPcDDvWqsE

Tuck up:
https://youtu.be/iT6izuDopbU

DB deadlift:
https://youtu.be/vApb63rw1_Q

GS40

WARM UP

Warm Up

2 rounds

500 meter row or 50 air squats
20-30 seconds banded straight arm lat pulldowns
20-30 seconds banded face pulls

Complete 2 rounds then,

1 set

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

9 single arm DB deadlifts right side
6 single arm DB hang power cleans right side
3 single arm DB shoulder to overhead right side
Rest 15 seconds

9 single arm DB deadlifts left side
6 single arm DB hang power cleans left side
3 single arm DB shoulder to overhead left side
Rest 15 seconds
 
 
Part B)
 
For time

50 thrusters
20 hanging knee raises
10 deadlifts
30 thrusters
20 hanging knee raises
10 deadlifts
10 thrusters
20 hanging knee raises
10 deadlifts

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 20 hanging knee raises:
20 V ups
https://youtu.be/5F4LUi_O_jY

MOVEMENT DEMOS

Single arm DB deadlift:
https://youtu.be/EZbpWSD7_os

Single arm DB hang power clean:
https://youtu.be/aMMm7iEhB0s

Single arm DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Hanging knee raise:
https://youtu.be/YoqU047BHRs

Deadlift:
https://youtu.be/lXUUM1itAkU

GS60

WARM UP

Warm Up

2 rounds

500 meter row or 50 air squats
20-30 seconds banded straight arm lat pulldowns
20-30 seconds banded face pulls

Complete 2 rounds then,

1 set

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

15-20 hip thrusts
20-30 seconds hip thrust iso hold

Rest remaining time of each set
 
 
Part B)
 
3 sets

9 single arm DB deadlifts right side
6 single arm DB hang power cleans right side
3 single arm DB shoulder to overhead right side
Rest 15 seconds

9 single arm DB deadlifts left side
6 single arm DB hang power cleans left side
3 single arm DB shoulder to overhead left side
Rest 15 seconds
 
 
Part C)
 
For time

50 wallballs
20 hanging knee raises
10 deadlifts
30 wallballs
20 hanging knee raises
10 deadlifts
10 wallballs
20 hanging knee raises
10 deadlifts

Time cap: 20 minutes

Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 95lbs
Level 3: WB 20lbs / BB 125lbs
 
 
Modifications
 
Substitution for 50 / 30 / 10 wallballs:
50 / 30 / 10 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 20 hanging knee raises:
20 V ups
https://youtu.be/5F4LUi_O_jY

MOVEMENT DEMOS

Hip thrust:
https://youtu.be/wfONcj2meyI

Hip thrust iso hold:
https://youtu.be/PBL8alGcawc

Single arm DB deadlift:
https://youtu.be/EZbpWSD7_os

Single arm DB hang power clean:
https://youtu.be/aMMm7iEhB0s

Single arm DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

Wallball:
https://youtu.be/eJ7TZf9JTFA

Hanging knee raise:
https://youtu.be/YoqU047BHRs

Deadlift:
https://youtu.be/lXUUM1itAkU

GS80

WARM UP

Warm Up

2 rounds

500 meter row or 50 air squats
20-30 seconds banded straight arm lat pulldowns
20-30 seconds banded face pulls

Complete 2 rounds then,

1 set

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

8-10 barbell overhead squats
10-30 seconds barbell overhead squat hold

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

15-20 hip thrusts
20-30 seconds hip thrust iso hold

Rest remaining time of each set
 
 
Part C)
 
3 sets

9 single arm DB deadlifts right side
6 single arm DB hang power cleans right side
3 single arm DB shoulder to overhead right side
Rest 15 seconds

9 single arm DB deadlifts left side
6 single arm DB hang power cleans left side
3 single arm DB shoulder to overhead left side
Rest 15 seconds
 
 
Part D)
 
For time

50 wallballs
20 toes to bar
10 deadlifts
30 wallballs
20 toes to bar
10 deadlifts
10 wallballs
20 toes to bar
10 deadlifts

Time cap: 20 minutes

Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 95lbs
Level 3: WB 20lbs / BB 125lbs
 
 
Modifications
 
Substitution for 50 / 30 / 10 wallballs:
50 / 30 / 10 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 20 toes to bar:
20 hanging knee raises
https://youtu.be/YoqU047BHRs

20 V ups
https://youtu.be/5F4LUi_O_jY

MOVEMENT DEMOS

Barbell overhead squat:
https://youtu.be/iaj6zdfZhTI

Hip thrust:
https://youtu.be/wfONcj2meyI

Hip thrust iso hold:
https://youtu.be/PBL8alGcawc

Single arm DB deadlift:
https://youtu.be/EZbpWSD7_os

Single arm DB hang power clean:
https://youtu.be/aMMm7iEhB0s

Single arm DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA

Wallball:
https://youtu.be/eJ7TZf9JTFA

Toes to bar:
https://youtu.be/chXlXmItAWQ

Deadlift:
https://youtu.be/lXUUM1itAkU

GSElite

WARM UP

Warm Up

2 rounds

250 meter row or 25 air squats
20-30 seconds banded straight arm lat pulldowns
20-30 seconds banded face pulls

Once completed then,

2 rounds

12 cossack squats
12 butterfly sit ups

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
30km bike erg @ 95% effort

*Ideally perform this workout on a bike erg, however any machine would work.
Lauren used a C2 bike erg and completed the 30km in 1:04:01.8 @ 2:08 pace/ 1000m.
 
 
Part B)
 
3 sets

25 GHD sit ups
8 back rack front foot elevated split squats each side

Rest as needed between sets

MOVEMENT DEMOS

GHD sit up:
https://youtu.be/VvvkW0rHieA

Back rack front foot elevated split squat:
https://youtu.be/pSgTsnGM4SI

GSOLY

WARM UP

Warm Up

2 rounds

500 meter row or 50 air squats
20-30 seconds banded straight arm lat pulldowns
20-30 seconds banded face pulls

Complete 2 rounds then,

1 set

2 minutes wall sit hold

Break up and rest as needed

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

1 back squat @ 80%

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

8-10 supine bent over rows
30-40 seconds banded rows

Rest 60-90 seconds between sets
 
 
Part C)
 
4 sets

20 plate overhead sit ups
30 plate russian twists
40 seconds flutter kicks

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SUNDAY

MARCH 6th, 2022

TAKE A DAY OFF

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