Week 9 | March 2021
MONDAY
Mar 01, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
Every Minute For 3 Minutes (3 Sets):
20 Plank Bounces
Every Minute For 3 Minutes (3 Sets):
20-30 Second Superman Hold
5 Rounds For Time:
(10 Minute Time Cap):
15 Deadlift Jumps
10 Inchworms
5 Burpees
Modifications
VIDEO DEMOS
VIDEO DEMOS
Seated L Sit Hold:
Plank Bounce:
Superman Hold:
Deadlift Jump:
Inchworm:
Burpee:
WORKOUT
Workout
Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
Every Minute For 3 Minutes (3 Sets):
20 DB Plank Slides
Every Minute For 3 Minutes (3 Sets):
20-30 Second Weighted Superman Hold
5 Rounds For Time:
(20 Minute Time Cap)
15 DB Deadlifts
10 DB Hang Power Cleans
5 Burpees Over DB
Modifications
VIDEO DEMOS
VIDEO DEMOS
Seated L Sit Hold:
DB Plank Slide:
Weighted Superman Hold:
DB Deadlift:
DB Hang Power Clean:
Burpee Over DB:
WORKOUT
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
24 Weighted Sit Ups + 20-30 Second High Plank Hold
5 Rounds For Time: (20 Minute Time Cap)
15 DB Deadlifts
10 DB Hang Power Cleans
5 Burpees Over DB
Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
Every Minute For 3 Minutes (3 Sets):
20 DB Plank Slides
Every Minute For 3 Minutes (3 Sets):
20-30 Second Weighted Superman Hold
Modifications
Substitution For 8 Back Squats:
8 DB Front Squats + 30 Seconds High To Low Planks / 8 DB Front Rack Lunges + 30 Seconds High To Low Planks / 32 Jumping Air Squats
VIDEO DEMOS
VIDEO DEMOS
Back Squat:
Weighted Sit Up:
High Plank Hold:
DB Deadlift:
DB Hang Power Clean:
Burpee Over DB:
Seated L Sit Hold:
DB Plank Slide:
Weighted Superman Hold:
WORKOUT
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
Every 2 Minutes For 6 Minutes (3 Sets):
Snatch Balance + 3 Overhead Squats
45-55% Of 1rm Squat Snatch
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
24 Weighted Sit Ups + 20-30 Second High Plank Hold
5 Rounds For Time: (20 Minute Time Cap)
15 Deadlifts
10 Hang Power Cleans
5 Burpees Over Bar
Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
Every Minute For 3 Minutes (3 Sets):
20 DB Plank Slides
Every Minute For 3 Minutes (3 Sets):
20-30 Second Weighted Superman Hold
Modifications
VIDEO DEMOS
VIDEO DEMOS
Low Hang Power Snatch:
Overhead Squat:
Snatch Balance:
Back Squat:
Weighted Sit Up:
High Plank Hold:
Deadlift:
Hang Power Clean:
Burpee Over Bar:
Seated L Sit Hold:
DB Plank Slide:
Weighted Superman Hold:
Workout
Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
Pause At The Knee Power Snatch +
Pause Below The Knee Power Snatch
Set 1 - 2: 50-60% Of 1rm Squat Snatch
Set 3 - 5: 60-70% Of 1rm Squat Snatch
Pause Below The Knee Power Snatch
Set 1 - 2: 50-60% Of 1rm Squat Snatch
Set 3 - 5: 60-70% Of 1rm Squat Snatch
Part B)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Pause Overhead Squat (3 Seconds Pause At Bottom)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance
50-60% Of 1rm Squat Snatch
3 Pause Overhead Squat (3 Seconds Pause At Bottom)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance
50-60% Of 1rm Squat Snatch
Part C)
2 Sets:
10 DB Tate Press
30 Second V Ups
*Rest As Needed*
2 Sets:
10 DB Skull Crushers
30 Second Handstand Hold
10 DB Tate Press
30 Second V Ups
*Rest As Needed*
2 Sets:
10 DB Skull Crushers
30 Second Handstand Hold
VIDEO DEMOS
Pause At The Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU
Pause Below The Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Squat Snatch Balance:
https://youtu.be/bqQJy2EtH4k
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
V Up:
https://youtu.be/Ollh8Wz7Kx8
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
Handstand Hold:
https://youtu.be/gaH4Z2Vt7BY
TUESDAY
Mar 02, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
50 - 40 - 30 - 20 - 10 Reps Of:
(10 Minute Time Cap)
Bicycle Kicks (Each Side)
Mountain Climber Twists
Butterfly Sit Ups
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Hollow Rocks
10 Second Pike Hold
Modifications
VIDEO DEMOS
VIDEO DEMOS
Bicycle Kick:
Mountain Climber Twist:
Butterfly Sit Up:
Hollow Rock:
Pike Hold:
WORKOUT
Workout
50 - 40 - 30 - 20 - 10 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Butterfly Sit Ups
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Banded Hollow Lat Pulldowns
10 Second Pike Hold
Modifications
Substitution For 50-40-30-20-10 Calorie Bike:
50-40-30-20-10 Calorie On Any Machine / 100-80-60-40-20 Double Unders / Single Unders / 25-20-15-10-5 Burpees
Substitution For 10 Second Pike Hold:
10 Second Feet Elevated Pike Hold / 10 Second Handstand Hold / 1 Wall Walk
VIDEO DEMOS
VIDEO DEMOS
Mountain Climber Twist:
Butterfly Sit Up:
Banded Hollow Lat Pulldown:
Pike Hold:
WORKOUT
Workout
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 3-5 Strict Pull Ups
Station 2: 6 Single Arm DB Floor Press (Each Side)
Station 3: 9 Banded Weighted Hip Thrusts
Station 4: 12 DB Tate Press
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Banded Hollow Lat Pulldowns
10 Second Pike Hold
50 - 40 - 30 - 20 - 10 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Butterfly Sit Ups
Modifications
Substitution For 3-5 Strict Pull Ups:
5-8 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
Substitution For 10 Second Pike Hold:
10 Second Feet Elevated Pike Hold / 10 Second Handstand Hold / 1 Wall Walk
Substitution For 50-40-30-20-10 Calorie Bike:
50-40-30-20-10 Calorie On Any Machine / 100-80-60-40-20 Double Unders / Single Unders / 25-20-15-10-5 Burpees
VIDEO DEMOS
VIDEO DEMOS
Strict Pull Up:
Single Arm DB Floor Press:
Banded Weighted Hip Thrust:
Tate Press:
Push Up Down Dog:
Banded Hollow Lat Pulldown:
Pike Hold:
Mountain Climber Twist:
Butterfly Sit Up:
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
45-55% Of 1rm Strict Press
Every Minute For 3 Minutes (3 Sets):
10-20 Second Jerk Overhead Hold
60-70% Of 1rm Jerk
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 3-5 Strict Pull Ups
Station 2: 6 Single Arm DB Floor Press (Each Side)
Station 3: 9 Banded Weighted Hip Thrusts
Station 4: 12 DB Tate Press
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Banded Hollow Lat Pulldowns
10 Second Handstand Hold
50 - 40 - 30 - 20 - 10 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Butterfly Sit Ups
Modifications
Substitution For 3-5 Strict Pull Ups:
5-8 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
Substitution For 10 Second Handstand Hold:
10 Second Feet Elevated Pike Hold / 1 Wall Walk
Substitution For 50-40-30-20-10 Calorie Bike:
50-40-30-20-10 Calorie On Any Machine / 100-80-60-40-20 Double Unders / Single Unders / 25-20-15-10-5 Burpees
VIDEO DEMOS
VIDEO DEMOS
Strict Press:
Push Press:
Strict Pull Up:
Single Arm DB Floor Press:
Banded Weighted Hip Thrust:
Tate Press:
Banded Hollow Lat Pulldown:
Handstand Hold:
Mountain Climber Twist:
Butterfly Sit Up:
Workout
Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
Pause At The Knee Power Clean +
Pause Below The Knee Power Clean
Set 1 - 2: 50-60% Of 1rm Squat Clean
Set 3 - 5: 60-70% Of 1rm Squat Clean
Pause Below The Knee Power Clean
Set 1 - 2: 50-60% Of 1rm Squat Clean
Set 3 - 5: 60-70% Of 1rm Squat Clean
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
10 Seconds Jerk Dip Hold + Split Jerk
70% Of 1rm Split Jerk
10 Seconds Jerk Dip Hold + Split Jerk
70% Of 1rm Split Jerk
Part C)
3 Sets:
5 Single Arm Bent Over Rows (Each Side)
8 DB Assisted Leg Romanian Deadlifts (Each Side)
*Rest As Needed*
5 Single Arm Bent Over Rows (Each Side)
8 DB Assisted Leg Romanian Deadlifts (Each Side)
*Rest As Needed*
VIDEO DEMOS
Pause At The Knee Power Clean:
https://youtu.be/6Q5zdR0wiw4
Pause Below The Knee Power Clean:
https://youtu.be/qz0syEdqyJs
Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8
Split Jerk:
https://youtu.be/sHT50XslTBc
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
DB Single Leg Assisted Romanian Deadlift:
https://youtu.be/bSSllR6MoZs
WEDNESDAY
Mar 03, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
As Many Rounds As Possible In 8 Minutes:
8 Shoulder Tap Push Ups
8 Bodyweight Good Mornings
8 Crossbody V Ups
3 Sets:
10 Reverse Lunges
10 Deadbugs
*Banded Optional
*Rest As Needed*
3 Sets:
10 Reverse Lunge To Knee Jumps (Each Side)
10 Psoas March
*Banded Optional
Modifications
Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge
VIDEO DEMOS
VIDEO DEMOS
Shoulder Tap Push Up:
Bodyweight Good Morning:
Crossbody V Up:
Reverse Lunge:
Deadbug:
Reverse Lunge To Knee Jump:
Psoas March:
WORKOUT
Workout
3 Sets:
10 DB Box Step Overs
10 Banded Deadbugs
*Rest As Needed*
3 Sets:
10 Box Switch Jumps
10 Banded Psoas March
As Many Rounds As Possible In 12 Minutes:
8 KB Deadlifts
8 KB Russian Swings
8 Box Jumps
Modifications
Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge
VIDEO DEMOS
VIDEO DEMOS
DB Box Step Over:
Banded Deadbug:
Box Switch Jump:
Banded Psoas March:
KB Russian Swing:
Box Jump:
WORKOUT
Workout
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
30-40 Seconds High To Low Planks
As Many Rounds As Possible In 12 Minutes:
8 KB Deadlifts
8 KB Russian Swings
8 Box Jumps
3 Sets:
10 DB Box Step Overs
10 Banded Deadbugs
*Rest As Needed*
3 Sets:
10 Box Switch Jumps
10 Banded Psoas March
Modifications
Substitution For 5 Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 DB Goblet Squats
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge
Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)
VIDEO DEMOS
VIDEO DEMOS
Front Squat:
High To Low Plank:
KB Deadlift:
KB Russian Swing:
Box Jump:
DB Box Step Over:
Banded Deadbug:
Box Switch Jump:
Banded Psoas March:
WORKOUT
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
45-55% Of 1rm Squat Clean
Every Minute For 3 Minutes (3 Sets):
8-10 Hang Power Cleans
60-70% Of 1rm Power Clean
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
30-40 Seconds High To Low Planks
As Many Rounds As Possible In 12 Minutes:
8 Hang Power Snatch
8 Overhead Squats
8 Box Jumps
3 Sets:
10 DB Box Step Overs
10 Banded Deadbugs
*Rest As Needed*
3 Sets:
10 Box Switch Jumps
10 Banded Psoas March
Modifications
Substitution For 8 Overhead Squats:
8 Front Squats / 8 Front Rack Lunges / 16 Jumping Lunges
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge
Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)
VIDEO DEMOS
VIDEO DEMOS
Low Hang Power Clean:
Front Squat:
Hang Power Clean:
High To Low Plank:
Hang Power Snatch:
Overhead Squat:
Box Jump:
DB Box Step Over:
Banded Deadbug:
Box Switch Jump:
Banded Psoas March:
Workout
Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
5 Tempo Back Squats (3 Seconds Descent)
40-50% Of 1rm Back Squat
40-50% Of 1rm Back Squat
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squats (2 Seconds Descent / 2 Seconds Pause At Bottom)
50-60% Of 1rm Front Squat
5 Full Grip Front Squats (2 Seconds Descent / 2 Seconds Pause At Bottom)
50-60% Of 1rm Front Squat
Part C)
3 Sets:
10 DB Plank Slides
10 Bent Over Rows
30 Seconds Seated L Sit Hold
*Rest As Needed*
10 DB Plank Slides
10 Bent Over Rows
30 Seconds Seated L Sit Hold
*Rest As Needed*
VIDEO DEMOS
Tempo Back Squat:
https://youtu.be/HsnyHv61qMo
Full Grip Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
Bent Over Row:
https://youtu.be/lx-mvh10kNE
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
THURSDAY
Mar 04, 2021
REST DAY
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving
REST DAY DEMOS
Hamstring Flow
Lower Back Flow
FRIDAY
Mar 05, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Buy In:
20 High To Low Planks
3 Sets:
10 Bodyweight Bent Over Lateral Raises
10 Tricep Extensions
10 Butterfly Sit Ups
Buy Out:
20 High To Low Planks
3 Rounds For Time: (10 Minute Time Cap):
20 Plank Jumps
10 Pike Push Ups
40 Russian Twists
Modifications
Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
Bodyweight Bent Over Lateral Raise:
Tricep Extension:
Butterfly Sit Up:
Plank Jump:
Pike Push Up:
Russian Twist:
WORKOUT
Workout
Buy In:
500m Row
3 Sets:
10 DB Lateral Raises
10 DB Skull Crushers
10 DB Floor Press
Buy Out:
500m Row
3 Rounds For Time:
(10 Minute Time Cap)
200m Row
10 DB Push Press
20 Weighted Russian Twists
Modifications
Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
DB Lateral Raise:
DB Skull Crusher:
DB Floor Press:
DB Push Press:
Weighted Russian Twist:
WORKOUT
Workout
2 Sets:
5 Single Arm DB Front Rack Lunges (Each Side)
5 DB Sumo Squat Romanian Deadlifts
*Rest As Needed*
2 Sets:
10 Split Lunges (Each Side)
5 DB Death March (Each Side)
Buy In:
500m Row
3 Sets:
10 DB Lateral Raises
10 DB Skull Crushers
10 DB Floor Press
Buy Out:
500m Row
3 Rounds For Time: (10 Minute Time Cap)
200m Row
10 DB Push Press
20 Weighted Russian Twists
Modifications
Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
Single Arm DB Front Rack Lunge:
DB Sumo Squat Romanian Deadlift:
Split Lunge:
DB Death March:
DB Lateral Raise:
DB Skull Crusher:
DB Floor Press:
DB Push Press:
Weighted Russian Twist:
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
45-55% Of 1rm Deadlift
Every Minute For 3 Minutes (3 Sets):
8-10 Weighted Hip Thrusts
2 Sets:
10 Front Rack Lunges
5 DB Sumo Squat Romanian Deadlifts
*Rest As Needed*
2 Sets:
10 Split Lunges (Each Side)
5 DB Death March (Each Side)
Buy In:
500m Row
3 Sets:
10 DB Lateral Raises
10 DB Skull Crushers
10 DB Floor Press
Buy Out:
500m Row
3 Rounds For Time: (10 Minute Time Cap):
200m Row
10 Push Press
20 Weighted Russian Twists
Modifications
Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
Deadlift:
Weighted Hip Thrust:
DB Front Rack Lunge:
DB Sumo Squat Romanian Deadlift:
Split Lunge:
DB Death March:
DB Lateral Raise:
DB Skull Crusher:
DB Floor Press:
Push Press:
Weighted Russian Twist:
Workout
Part A)
Every 2 Minutes For 16 Minutes (8 Sets):
2 Pause Squat Snatch (3 Seconds Pause In Catch)
Set 1 - 4: 50-55% Of 1rm Squat Snatch
Set 5 - 8: 55-60% Of 1rm Squat Snatch
Part B)
Every 2 Minutes For 12 Minutes (6 Sets):
2 Squat Cleans + Split Jerk
Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk
2 Squat Cleans + Split Jerk
Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk
Part C)
3 Sets:
6 Sumo Squat Romanian Deadlifts
40-50% Of 1rm Deadlift
*Rest As Needed*
6 Sumo Squat Romanian Deadlifts
40-50% Of 1rm Deadlift
*Rest As Needed*
VIDEO DEMOS
Pause Squat Snatch:
https://youtu.be/Un40bWB2huI
Squat Clean And Jerk:
https://youtu.be/_y-F40tc2ps
SATURDAY
Mar 06, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
5 Rounds For Time:
(20 Minute Time Cap)
200m Run
10 Burpee High Knees
10 Sumo Squats
10 Down Ups
Modifications
Substitution For 200m Run:
8 Calorie On Any Machine / 100 Mountain Climbers / 50 Plank Jacks / 50 Jumping Jacks / 50 High Knees
VIDEO DEMOS
VIDEO DEMOS
WORKOUT
Workout
Every 2 Minutes For 8 Minutes (4 Sets):
20 Double Unders / 40 Single Unders
12-15 Banded Pull Aparts
5 Sets For Time:
(20 Minute Time Cap)
200m Run
8 Burpee Box Jumps
8 KB Sumo Deadlift High Pulls
8 DB Thrusters
*Rest 1 Minute Between Sets*
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climber Twists / 40 Plank Jacks
Substitution For 200m Run:
8 Calorie On Any Machine / 100 Mountain Climbers / 50 Plank Jacks / 50 Jumping Jacks / 50 High Knees
Substitution For 8 Burpee Box Jumps:
8 Burpee High Knees / 8 Burpee Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
Double Unders:
Single Unders:
Banded Pull Apart:
Burpee Box Jump:
KB Sumo Deadlift High Pull:
DB Thruster:
WORKOUT
Workout
Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 8-12 Down Ups
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1 : 30-50 Seconds Frog Pumps
Station 2: 12 Weighted Glute Bridges
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Reverse Hypers
Station 2: 12 Plank Around The Worlds
Every 2 Minutes For 8 Minutes (4 Sets):
20 Double Unders / 40 Single Unders
12-15 Banded Pull Aparts
*Rest 2 Minutes*
Every 2 Minutes For 8 Minutes (4 Sets):
20 Plank Jumps
12-15 Banded Face Pulls
5 Sets For Time:
(30 Minute Time Cap)
400m Run
10 Burpee Box Jumps
10 KB Sumo Deadlift High Pulls
10 DB Thrusters
*Rest 1 Minute Between Sets*
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climber Twists / 40 Plank Jacks
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders
Substitution For 10 Burpee Box Jumps:
10 Burpee High Knees / 10 Burpee Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
Banded Monster Walk:
Down Up:
Frog Pump:
Weighted Glute Bridge:
Banded Reverse Hyper:
Plank Around The World:
Double Unders:
Single Unders:
Banded Pull Apart:
Plank Jump:
Banded Face Pull:
Burpee Box Jump:
KB Sumo Deadlift High Pull:
DB Thruster:
WORKOUT
Workout
Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 8-12 Down Ups
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1 : 30-50 Seconds Frog Pumps
Station 2: 12 Weighted Glute Bridges
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Reverse Hypers
Station 2: 12 Plank Around The Worlds
Every 2 Minutes For 12 Minutes (6 Sets):
20 Double Unders / 40 Single Unders
12-15 Banded Pull Aparts
*Rest 2 Minutes*
Every 2 Minutes For 12 Minutes (6 Sets):
20 Plank Jumps
12-15 Banded Face Pulls
5 Sets For Time:
(30 Minute Time Cap)
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pulls
10 Thrusters
*Rest 1 Minute Between Sets*
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climber Twists / 40 Plank Jacks
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders
Substitution For 10 Burpee Box Jumps:
10 Burpee High Knees / 10 Burpee Broad Jumps
VIDEO DEMOS
VIDEO DEMOS
Banded Monster Walk:
Down Up:
Frog Pump:
Weighted Glute Bridge:
Banded Reverse Hyper:
Plank Around The World:
Double Unders:
Single Unders:
Banded Pull Apart:
Plank Jump:
Banded Face Pull:
Burpee Box Jump:
Sumo Deadlift High Pull:
Thruster:
Workout
Part A)
Every 3 Minutes For 9 Minutes (3 Sets):
3 Back Squats (10 Seconds Pause At Bottom)
40-50% Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
3 Full Grip Front Squats (5 Seconds Pause At Bottom)
40-50% Of 1rm Front Squat
3 Back Squats (10 Seconds Pause At Bottom)
40-50% Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
3 Full Grip Front Squats (5 Seconds Pause At Bottom)
40-50% Of 1rm Front Squat
Part B)
5 Sets:
10 DB IYTs
10 DB Bent Over Lateral Raises
10 Banded Kneeling Hip Thrusts
*Rest As Needed*
10 DB IYTs
10 DB Bent Over Lateral Raises
10 Banded Kneeling Hip Thrusts
*Rest As Needed*
VIDEO DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY
SUNDAY
Mar 07, 2021
REST DAY
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving