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IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
Feb 26, 2022

Week 9 | March 2022

MONDAY

FEBRUARY 28th, 2022

We manage what we MONITOR.

  • GS20
  • GS40
  • GS60
  • GS80
  • GSElite
  • 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
 
 
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

 
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

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

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

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
 

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

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

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

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
 
 
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.

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

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

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

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

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
 
 
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

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

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

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

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

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
 
 
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

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
 
 
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

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

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

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
 
 
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

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
 
 
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

  • 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

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
 
 
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

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

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

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

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

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
 
 
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

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
 
 
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

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
 
 
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

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

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

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


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