Week 9 | March 2022
MONDAY
FEBRUARY 28th, 2022
We manage what we MONITOR.
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GS20
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GS40
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GS60
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GS80
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GSElite
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GSOLY
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
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
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
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
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
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
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
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
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
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
Back squat:
https://youtu.be/HsnyHv61qMo
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
https://youtu.be/HsnyHv61qMo
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
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
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
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
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
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
Snatch pull:
https://youtu.be/3TMZTEnjKy4
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Back squat:
https://youtu.be/HsnyHv61qMo
Banded weighted glute bridge:
https://youtu.be/oKSaICX-S7A
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/3TMZTEnjKy4
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Back squat:
https://youtu.be/HsnyHv61qMo
Banded weighted glute bridge:
https://youtu.be/oKSaICX-S7A
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
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
8-12 strict dips @ tempo 2020
12-20 strict pull ups
Rest as needed between sets
MOVEMENT DEMOS
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Pause back squat:
https://youtu.be/HsnyHv61qMo
Top of ring dip hold:
https://youtu.be/jFp4cO_QMDk
Bottom of ring dip hold:
https://youtu.be/_m935eNw8Hs
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Strict dip:
https://youtu.be/xAoqQj7vRwQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Pause back squat:
https://youtu.be/HsnyHv61qMo
Top of ring dip hold:
https://youtu.be/jFp4cO_QMDk
Bottom of ring dip hold:
https://youtu.be/_m935eNw8Hs
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Strict dip:
https://youtu.be/xAoqQj7vRwQ
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
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
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
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
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
Bench press:
https://youtu.be/OfAP9W7eF7Q
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
https://youtu.be/OfAP9W7eF7Q
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
TUESDAY
MARCH 1st, 2022
Shine like the STARS. #GROWNSTRONG
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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.
MOVEMENT DEMOS
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban press:
https://youtu.be/nLuN7k5Sbpg
Mountain climber twist:
https://youtu.be/cB211wggl4E
Burpee:
https://youtu.be/YbnnsqGosjE
DB swing:
https://youtu.be/p40rczrzdrk
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
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
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
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
6-9 calorie on any machine
200 meter run
6-9 KB goblet squat
https://youtu.be/3c9j_NpTUKE
MOVEMENT DEMOS
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban press:
https://youtu.be/nLuN7k5Sbpg
Burpee:
https://youtu.be/YbnnsqGosjE
DB swing:
https://youtu.be/p40rczrzdrk
https://youtu.be/nlUFNi3hROI
DB cuban press:
https://youtu.be/nLuN7k5Sbpg
Burpee:
https://youtu.be/YbnnsqGosjE
DB swing:
https://youtu.be/p40rczrzdrk
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
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
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
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
6-9 calorie on any machine
200 meter run
6-9 KB goblet squat
https://youtu.be/3c9j_NpTUKE
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban press:
https://youtu.be/nLuN7k5Sbpg
Burpee:
https://youtu.be/YbnnsqGosjE
KB swing:
https://youtu.be/DWB0TmruJuA
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
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
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
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
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
6-9 calorie on any machine
200 meter run
6-9 KB goblet squat
https://youtu.be/3c9j_NpTUKE
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Clean:
https://youtu.be/yT489tRHZg8
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB cuban press:
https://youtu.be/nLuN7k5Sbpg
Burpee:
https://youtu.be/YbnnsqGosjE
KB swing:
https://youtu.be/DWB0TmruJuA
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
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
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
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
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
Backward sled drag:
https://youtu.be/Buyk9bQBWg0
Prowler push:
https://youtu.be/K2wHLVcYWfc
Nordic hamstring curl:
https://youtu.be/TwLxyhUfCaI
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
Toes to bar:
https://youtu.be/chXlXmItAWQ
Handstand walk:
https://youtu.be/jcDICeoge5M
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
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
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
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
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
Deadlift:
https://youtu.be/lXUUM1itAkU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
WEDNESDAY
MARCH 2nd, 2022
Today is another CHANCE.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
DB russian twist:
https://youtu.be/_NQx-yN4LTc
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
DB overhead hold:
https://youtu.be/q6qNFYEDVWs
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB thruster:
https://youtu.be/8yPcDDvWqsE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
MOVEMENT DEMOS
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
DB russian twist:
https://youtu.be/_NQx-yN4LTc
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
DB overhead hold:
https://youtu.be/q6qNFYEDVWs
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/gHZjoE49wZo
DB russian twist:
https://youtu.be/_NQx-yN4LTc
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
DB overhead hold:
https://youtu.be/q6qNFYEDVWs
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
MOVEMENT DEMOS
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Bar hang:
https://youtu.be/qpkU4ZSHLj0
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Plate overhead hold:
https://youtu.be/q6qNFYEDVWs
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Bar hang:
https://youtu.be/qpkU4ZSHLj0
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Plate overhead hold:
https://youtu.be/q6qNFYEDVWs
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
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
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
-
GS20, GS40, GS60, GS80 & GSOly
-
GSElite
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
*Every 4 minutes; 10 seconds sprint
MOVEMENT DEMOS
No movement demos for today.
FRIDAY
MARCH 4th, 2022
Don't complain. Enjoy the pain.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
MOVEMENT DEMOS
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plank hold:
https://youtu.be/TCZ3BireamU
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB push press:
https://youtu.be/znW6BTFr6Io
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
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
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
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
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
MOVEMENT DEMOS
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plank hold:
https://youtu.be/TCZ3BireamU
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB push press:
https://youtu.be/znW6BTFr6Io
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plank hold:
https://youtu.be/TCZ3BireamU
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB push press:
https://youtu.be/znW6BTFr6Io
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
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
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
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
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
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
DB death march:
https://youtu.be/ksstmpzOS6E
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plank hold:
https://youtu.be/TCZ3BireamU
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB push press:
https://youtu.be/znW6BTFr6Io
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
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
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
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
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
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
MOVEMENT DEMOS
Barbell tall jerk:
https://youtu.be/PlGNg9uJ6kA
Split jerk:
https://youtu.be/sHT50XslTBc
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
DB death march:
https://youtu.be/ksstmpzOS6E
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plank hold:
https://youtu.be/TCZ3BireamU
Power clean:
https://youtu.be/AbJEX5trkkU
Push press:
https://youtu.be/cEwY4LL-hgU
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
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
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
Deadlift:
https://youtu.be/lXUUM1itAkU
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
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
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
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
8 DB IYTs
8 DB chest flys
8 DB tate press
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back rack split squat:
https://youtu.be/XsR9u8hC3nA
Single arm DB arnold press:
https://youtu.be/kskxoWPJPOc
Power snatch:
https://youtu.be/MmHPIjbsW28
DB IYT:
https://youtu.be/nlUFNi3hROI
DB chest fly:
https://youtu.be/K-Pv0j43wbc
DB tate press:
https://youtu.be/yaBmtkjBKjw
SATURDAY
MARCH 5th, 2022
You were born to be REAL, not perfect.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
*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
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
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
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
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
Back squat:
https://youtu.be/HsnyHv61qMo
Supine bent over row:
https://youtu.be/AppiiEaep8Q
Banded row:
https://youtu.be/Eq06svMgwAg
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Flutter kick:
https://youtu.be/eXHVnJKEwKI
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