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

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
 
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
 
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

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
 
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):

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*

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
 
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
 
Part C)
3 Sets:
10 DB Plank Slides
10 Bent Over Rows
30 Seconds Seated L Sit Hold

*Rest As Needed*

VIDEO DEMOS


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
 
Part C)
3 Sets:

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
 
Part B)
 
5 Sets:
10 DB IYTs
10 DB Bent Over Lateral Raises
10 Banded Kneeling Hip Thrusts

*Rest As Needed*

VIDEO DEMOS


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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow