Week 10 | March 2022

MONDAY

March 7th, 2022

Live for today!

GS20

WARM UP

Warm Up

1 round

5 DB deadlifts
5 DB front squats
20-30 seconds DB front squat hold

Complete 1 round then,

1 round

30-45 seconds banded hip stretch each side
8 BW windmills each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-12 side plank reach throughs each side
2 turkish gets ups each side

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

10 DB bent over rows
200 meter run
10 double DB snatches

Every 2 minutes, perform 40 double or single unders, including 3,2,1 GO!

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10-12 side plank reach throughs:
10-12 side plank hold
https://youtu.be/w4T-jS5DQvY

Substitution for 200 meter run:
10 calorie on any machine

10 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 40 double or single unders:
40 quick taps
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

Side plank reach through:
https://youtu.be/h38hENBXicM

Turkish get up:
https://youtu.be/3tO8x61pAMY

DB bent over row:
https://youtu.be/wxqz5TW8lYg

Double DB power snatch:
https://youtu.be/yktuyFDEblI

Double unders:
 https://youtu.be/SqGUx2OolfM

Single unders:
 https://youtu.be/lzDV6Az0Sfg

GS40

WARM UP

Warm Up

2 rounds

5 barbell deadlifts
5 barbell front squats
20-30 seconds barbell front squat hold

Complete 2 rounds then,

2 rounds

30-45 seconds banded hip stretch each side
8 BW windmills each side

Complete 2 rounds then,

60-90 seconds high plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-12 side plank reach throughs each side
2 turkish gets ups each side

Rest as needed between sets
 
 
Part B)

As many rounds as possible in 16 minutes

10 strict pull ups
10 calorie bike
10 double DB snatches

Every 2 minutes, perform 40 double or single unders, including 3,2,1 GO!

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10-12 side plank reach throughs:
10-12 side plank hold
https://youtu.be/w4T-jS5DQvY

Substitution for 10 strict pull up:
10 barbell or DB bent over row
https://youtu.be/wxqz5TW8lYg

Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 40 double or single unders:
40 quick taps
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

Side plank reach through:
https://youtu.be/h38hENBXicM

Turkish get up:
https://youtu.be/3tO8x61pAMY

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

Double DB power snatch:
https://youtu.be/yktuyFDEblI

Double unders:
 https://youtu.be/SqGUx2OolfM

Single unders:
 https://youtu.be/lzDV6Az0Sfg

GS60

WARM UP

Warm Up

2 rounds

5 barbell deadlifts
5 barbell front squats
20-30 seconds barbell front squat hold

Complete 2 rounds then,

2 rounds

30-45 seconds banded hip stretch each side
8 BW windmills each side

Complete 2 rounds then,

60-90 seconds high plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 15 minutes (15 sets)

1 back squat

Rest remaining time of each set

Sets 1-5: 50-60%
Sets 6-10: 60-70%
Sets 11-15: 70-80%
Based on 1 rep max back squat

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

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

10-12 side plank reach throughs each side
2 turkish gets ups each side

Rest as needed between sets
 
 
Part C)
 
As many rounds as possible in 10 minutes

10 strict pull ups
10 calorie bike
10 double DB snatches

Every 2 minutes, perform 40 double or single unders, including 3,2,1 GO!

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10-12 side plank reach throughs:
10-12 side plank hold
https://youtu.be/w4T-jS5DQvY

Substitution for 10 strict pull up:
10 barbell or DB bent over row:
https://youtu.be/wxqz5TW8lYg

Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 40 double or single unders:
40 quick taps
https://youtu.be/9LvOkFm-aDA

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

30-45 seconds banded hip stretch each side
8 BW windmills each side

Complete 2 rounds then,

60-90 seconds high plank hold

Move at warm up pace

WORKOUT

Workout Details

 
Part A)
 
6 sets

1 power snatch + 1 hang snatch

Sets 1-3: 50-60%
Sets 4-6: 60-70%
Based on your 1 rep max squat snatch

Rest as needed between sets

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

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

1 back squat

Rest remaining time of each set

Sets 1-5: 50-60%
Sets 6-10: 60-70%
Sets 11-15: 70-80%
Based on 1 rep max back squat

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

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

10-12 side plank reach throughs each side
2 turkish gets ups each side

Rest as needed between sets
 
 
Part D)
 
As many rounds as possible in 10 minutes

10 kipping pull ups
10 calorie bike
10 power snatches

Every 2 minutes, perform 40 double or single unders, including 3,2,1 GO!

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 10-12 side plank reach throughs:
10-12 side plank hold
https://youtu.be/w4T-jS5DQvY

Substitution for 10 kipping pull up:
10 strict pull up
https://youtu.be/FcQ1t9hUL5M

10 barbell or DB bent over row:
https://youtu.be/wxqz5TW8lYg

Substitution for 10 calorie bike:
10 calorie on any machine

200 meter run

10 burpees
https://youtu.be/YbnnsqGosjE

Substitution for 40 double or single unders:
40 quick taps
https://youtu.be/9LvOkFm-aDA

GSElite

WARM UP

Warm Up

2 rounds

8-10 barbell deadlifts
8-10 barbell back squats
20-30 seconds barbell back squat hold

Complete 2 rounds then,

2 rounds

30-45 seconds banded hip stretch each side
8 DB windmills each side

Complete 2 rounds then,

60-90 seconds high plank 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 minute prowler push

1 set
1 minute backwards sled drag + 1 minute prowler push

Rest as needed between sets
*Increase weight in each set
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

2 back squats @ 70-75% of 1rm back squat

Rest remaining time of each set
 
 
Part C)
 
5 sets

As many rounds as possible in 60 seconds

100 meter run
Max reps air squats

Rest 30 seconds

As many rounds as possible in 60 seconds

15 GHD sit ups
Max reps box jump overs

Rest 30 seconds

As many rounds as possible in 60 seconds

Max calorie bike erg

Rest 2 minutes between sets
 
 
Part D)
 
4 sets

8 nordic curls
8 ATG split squats each side

Rest as needed between sets

*Use resistance band for nordic curls if needed

GSOLY

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

3 barbell snatch balance
10-20 seconds barbell overhead squat hold

Complete 2 rounds then,

60-90 seconds high plank hold

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

3 snatch balance

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

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

1 hang power snatch + 1 hang snatch

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 70-80%
Based on your 1 rep max squat snatch

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

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

20-30 banded hamstring curls
20-30 banded straight arm lat pulldowns
20-30 seconds wall sit hold

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

MOVEMENT DEMOS

Snatch balance:
https://youtu.be/bqQJy2EtH4k

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Hang snatch:
https://youtu.be/BFAcAi0NHuM

Banded hamstring curl:
https://youtu.be/aO8RymF2XrY

Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc

Wall sit hold:
https://youtu.be/xKWl6F2vwvY


TUESDAY

March 8th, 2022

Make it happen. SHOCK everyone.

GS20

WARM UP

Warm Up

2 rounds

10 calorie bike or 10 burpees
50 feet banded monster walks
10 barbell strict press

Complete 2 rounds then,

50 banded hollow hold lat pulldowns

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 3 minutes (3 sets)

8-10 DB split lunges each side

Rest remaining time of each set

Every minute for 3 minutes (3 sets)

10-20 seconds banded side lying leg raises each side

Rest remaining time of each set
 
 
Part B)
 
3 rounds for time

20 down ups
24 DB deadlifts
12 DB hang power cleans
6 DB shoulder to overhead

Time cap: 12 minutes

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

MOVEMENT DEMOS

DB split squat:
https://youtu.be/zpVL54TR1e0

Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw

Down up:
 https://youtu.be/E-gzFtuecIs

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

DB hang power clean:
https://youtu.be/ZMSSnB0EzOY

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

GS40

WARM UP

Warm Up

3 rounds

10 calorie bike or 10 burpees
50 feet banded monster walks
10 barbell strict press

Complete 3 rounds then,

50 banded hollow hold lat pulldowns

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 4 minutes (4 sets)

8-10 DB split lunges each side

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

10-20 seconds banded side lying leg raises each side

Rest remaining time of each set
 
 
Part B)
 
3 rounds for time

400 meter run
24 deadlifts
12 DB hang power cleans
6 DB shoulder to overhead

Time cap: 18 minutes

Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

80-100 mountain climbers
https://youtu.be/SSUB7zrU6sg

80-100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

MOVEMENT DEMOS

DB split squat:
https://youtu.be/zpVL54TR1e0

Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw

Deadlift:
https://youtu.be/lXUUM1itAkU

DB hang power clean:
https://youtu.be/ZMSSnB0EzOY

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

GS60

WARM UP

Warm Up

3 rounds

10 calorie bike or 10 burpees
50 feet banded monster walks
10 barbell strict press

Complete 3 rounds then,

50 banded hollow hold lat pulldowns

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 4 minutes (4 sets)

8-10 DB split lunges each side

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

10-20 seconds banded side lying leg raises each side

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

10 banded deadlifts

Rest remaining time of each set

40-50% of 1 rep max deadlift
 
 
Part C)
 
3 rounds for time

400 meter run
24 deadlifts
12 DB hang power cleans
6 DB shoulder to overhead

Time cap: 18 minutes

Level 1: BB 35lbs / DB 15lbs
Level 2: BB 65lbs / DB 25lbs
Level 3: BB 95lbs / DB 35lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

80-100 mountain climbers
https://youtu.be/SSUB7zrU6sg

80-100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

MOVEMENT DEMOS

Banded deadlift:
https://youtu.be/JPYazfE8BFU

DB split squat:
https://youtu.be/zpVL54TR1e0

Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw

Deadlift:
https://youtu.be/lXUUM1itAkU

DB hang power clean:
https://youtu.be/ZMSSnB0EzOY

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

GS80

WARM UP

Warm Up

3 rounds

10 calorie bike or 10 burpees
50 feet banded monster walks
10 barbell strict press

Complete 3 rounds then,

50 banded hollow hold lat pulldowns

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

3 clean pulls + 3 clean high pulls + 1 pause power clean (1 second pause in catch position)

50-60% of 1 rep max clean

Rest as needed between sets

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

10 banded deadlifts

Rest remaining time of each set

40-50% of 1 rep max deadlift
 
 
Part C)
 
Every minute for 4 minutes (4 sets)

8-10 DB split lunges each side

Rest remaining time of each set

Every minute for 4 minutes (4 sets)

10-20 seconds banded side lying leg raises each side

Rest remaining time of each set
 
 
Part D)
 
3 rounds for time

400 meter run
24 deadlifts
12 hang power cleans
6 shoulder to overhead

Time cap: 18 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 400 meter run:
15-20 calorie on any machine

80-100 mountain climbers
https://youtu.be/SSUB7zrU6sg

80-100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

3 rounds

10 calorie bike or 10 burpees
50 feet banded monster walks
10 barbell strict press

Complete 3 rounds then,

50 banded hollow hold lat pulldowns

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10 alternating single leg box squats
8 candlestick to pistols
6 banded alternating pistols

Rest as needed between sets
 
 
Part B)
 
As many rounds as possible in 60 minutes

1000 meter bike erg @ 60-70% effort
400 meter run
16 alternating pistols

*Increase bike distance by 1000 meters each round
 
 
Part C)
 
3 sets

15-20 DB strict press @ light weight
10 romanian deadlifts

Rest 90 seconds between sets

MOVEMENT DEMOS

Alternating single leg box squat:
https://youtu.be/qXE7Wd0nN2U

Candlestick to pistol:
https://youtu.be/v_E0ueVP7CM

Banded alternating pistol:
https://youtu.be/L_xi7Q-rrxw

Alternating pistol:
https://youtu.be/RQyf8tktTak

DB strict press:
https://youtu.be/LXR_jjtnQyQ

Romanian deadlift:
https://youtu.be/DAHXBv9rLr4

GSOLY

WARM UP

Warm Up

3 rounds

10 calorie bike or 10 burpees
50 feet banded monster walks
10 barbell strict press in split jerk position

Complete 3 rounds then,

50 banded hollow hold lat pulldowns

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

1-3 split jerks

Sets 1-4: 50-60%
Sets 5-8: 60-70%
Based on 1 rep max split jerk

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

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

10-12 banded hip thrusts
12-14 banded monster walks
14-16 banded good mornings

Rest remaining time of each set
 
 
Part C)
 
3 sets

Against a 90 seconds clock

30 seconds banded pull aparts
30 seconds banded pass throughs

In remaining time
Max reps push ups

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


WEDNESDAY

March 9th, 2022

Keep Moving FORWARD.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

10 DB deadlifts
6 DB front rack reverse lunges
200 meter run or 10 burpees
6 banded reach throughs

Move at warm up pace

WORKOUT

Workout Details

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

Station 1
30-45 seconds banded press

Station 2
30-45 seconds banded rows

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 9 minutes (3 sets)

Station 1
15-20 DB thrusters

Station 2
20-30 double or single unders + 6-8 DB seesaw bent over rows

Station 3
Max reps push ups

Rest remaining time of each set for station 1 and 2

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 20-30 double or single unders:
30-40 quick taps
https://youtu.be/9LvOkFm-aDA

30-40 high knees
https://youtu.be/cWduJyaxxgo

10-15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

10 barbell deadlifts
6 barbell front rack reverse lunges
200 meter run or 10 burpees
6 banded reach throughs

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded press

Station 2
30-45 seconds banded rows

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 15 minutes (5 sets)

Station 1
15-20 thrusters

Station 2
20-30 double or single unders + 6-8 strict pull ups

Station 3
Max reps push ups

Rest remaining time of each set for station 1 and 2

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 20-30 double or single unders:
30-40 quick taps
https://youtu.be/9LvOkFm-aDA

30-40 high knees
https://youtu.be/cWduJyaxxgo

10-15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

Substitution for 6-8 strict pull ups:
DB bent over rows
https://youtu.be/wxqz5TW8lYg

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

10 barbell deadlifts
6 barbell front rack reverse lunges
200 meter run or 10 burpees
6 banded reach throughs

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

3 pause front squats @ 2 seconds pause

60-70% of 1 rep max front squat

Rest 2 minutes between sets
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
30-45 seconds banded press

Station 2
30-45 seconds banded rows

Rest remaining time of each set
 
 
Part C)
 
Rotate stations every minute for 15 minutes (5 sets)

Station 1
15-20 wallballs

Station 2
20-30 double or single unders + 6-8 strict pull ups

Station 3
Max reps push ups

Rest remaining time of each set for station 1 and 2

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
 
Modifications
 
Substitution for 15-20 wallballs:
15-20 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 20-30 double or single unders:
30-40 quick taps
https://youtu.be/9LvOkFm-aDA

30-40 high knees
https://youtu.be/cWduJyaxxgo

10-15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

Substitution for 6-8 strict pull ups:
8-10 DB bent over rows
https://youtu.be/wxqz5TW8lYg

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

10 barbell deadlifts
6 barbell front rack reverse lunges
200 meter run or 10 burpees
6 banded reach throughs

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

30 seconds hollow hold
30 seconds superman hold
15-30 seconds half push up hold

Rest 60 seconds between sets
 
 
Part B)
 
3 sets

3 pause front squats @ 2 seconds pause

60-70% of 1 rep max front squat

Rest 2 minutes between sets
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
30-45 seconds banded press

Station 2
30-45 seconds banded rows

Rest remaining time of each set
 
 
Part D)
 
Rotate stations every minute for 15 minutes (5 sets)

Station 1
15-20 wallballs

Station 2
20-30 double or single unders + 6-8 kipping pull ups

Station 3
Max reps push ups

Rest remaining time of each set for station 1 and 2

Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
 
Modifications
 
Substitution for 15-20 wallballs:
15-20 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 20-30 double or single unders:
30-40 quick taps
https://youtu.be/9LvOkFm-aDA

30-40 high knees
https://youtu.be/cWduJyaxxgo

10-15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

Substitution for 6-8 kipping pull ups:
6-8 strict pull ups
https://youtu.be/FcQ1t9hUL5M

8-10 DB bent over rows
https://youtu.be/wxqz5TW8lYg

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

10 barbell good mornings
6 barbell back squats
200 meter run or 10 burpees
6 banded reach throughs

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

Back squat

Set 1: 5 reps @ 76-78%
Set 2: 4 reps @ 80-82%
Set 3: 3 reps @ 84-86%
Set 4: 2 reps @ 88-90%
Set 5: 1 rep @ 91-93%
*based on 1rm back squat

Rest 3 minutes between sets
 
 
Part B)
 
1 set
12 hip thrusts @ 45%

1 set
10 hip thrusts @ 52%

1 set
8 hip thrusts @ 57%

1 set
Max reps hip thrusts @ 57%
*Goal is to hit 8+ reps

Rest 3 minutes between each set
 
 
Part C)
 
Complete:

60 seconds max reps box step ups

Rest 30 seconds

13 sets
30 seconds max calorie on any machine
Rest 15 seconds

Then

60 seconds max reps DB reverse lunges

Rest 30 seconds

13 sets
30 seconds max calorie on any machine
Rest 15 seconds

Then

60 seconds max reps bar facing burpees

Rest 30 seconds

13 sets
30 seconds max calorie on any machine
Rest 15 seconds

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

10 barbell deadlifts
8 barbell hang power cleans
6 barbell front rack reverse lunges
200 meter run or 10 burpees

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 9 minutes (6 sets)

1 power clean + 1 hang clean @ 50-60% of 1 rep max squat clean

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 B)
 
5 sets

5 tall jerks
10 strict press from split jerk stance

Rest 60 seconds between sets

Use barbell to light weight
 
 
Part C)
 
Complete in any order

10 turkish get ups each side
100 russian KB swings

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

MOVEMENT DEMOS

Power clean:
 https://youtu.be/AbJEX5trkkU

Hang clean:
 https://youtu.be/3eMcMSHAiME

Tall jerk:
https://youtu.be/PlGNg9uJ6kA

Strict press from split jerk position:
 https://youtu.be/Sp8RzK7XPeM

Turkish get up:
https://youtu.be/3tO8x61pAMY

Russian KB swing:
https://youtu.be/KAMbttiX7Vw


THURSDAY

March 10th, 2022

The power is YOU.

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 on any machine @ easy pace

*Every 4 minutes; 10 seconds sprint

MOVEMENT DEMOS

No movement demos for today.


FRIDAY

March 11th, 2022

Don't be a worrier. Be a WARRIOR.

GS20

WARM UP

Warm Up

2 rounds

10 burpees
10-20 seconds supinated bar hang or superman hold
10 scapular push ups

Complete 2 rounds then,

1 set

50 DB glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

15-20 banded kickbacks each side
10-20 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part B)
 
3 sets for time

16 alternating DB snatches
50 feet DB goblet walking lunges
8 tuck ups

Rest 30 seconds between sets

Time cap: 10 minutes

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

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

2 rounds

250 meter row or 10 burpes
10-20 seconds supinated bar hang or superman hold

10 scapular push ups

Complete 2 rounds then,

1 set

50 barbell glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

15-20 banded kickbacks each side
10-20 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part B)
 
5 sets for time

16 alternating DB snatches
50 feet DB goblet walking lunges
8 hanging knee raises

Rest 45 seconds between sets

Time cap: 16 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10-20 seconds reverse plank hold:
20-30 seconds reverse plank bridge
https://youtu.be/y10DPAWyQgg

30-40 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 50 feet DB walking lunge:
40 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 8 hanging knee raises:
8 V ups
https://youtu.be/5F4LUi_O_jY

MOVEMENT DEMOS

Banded kickback:
 https://youtu.be/kqoBiHeYLjE

Reverse plank hold:
https://youtu.be/TdvdDnWp3uE

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

DB goblet walking lunge:
https://youtu.be/ZKZH1iUDWi0

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

GS60

WARM UP

Warm Up

2 rounds

250 meter row or 10 burpes
10-20 seconds supinated bar hang or superman hold
10 scapular push ups

Complete 2 rounds then,

1 set

50 barbell glute bridges

Move at warm up pace

WORKOUT

Workout Details

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

20 banded good monrings
10 DB alternating bench press

Rest remaining time of each set
 
 
Part B)
 
3 sets

15-20 banded kickbacks each side
10-20 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part C)
 
3 sets for time

16 alternating DB snatches
50 feet DB goblet walking lunges
8 hanging knee raises

Rest 45 seconds between sets

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10-20 seconds reverse plank hold:
20-30 seconds reverse plank bridge
https://youtu.be/y10DPAWyQgg

30-40 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 50 feet DB walking lunge:
40 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 8 hanging knee raises:
8 V ups
https://youtu.be/5F4LUi_O_jY

MOVEMENT DEMOS

Banded good morning:
https://youtu.be/uJtCTt7AWIg

Alternating DB bench press:
 https://youtu.be/Ect5ALuIFyQ

Banded kickback:
 https://youtu.be/kqoBiHeYLjE

Reverse plank hold:
https://youtu.be/TdvdDnWp3uE

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

DB goblet walking lunge:
https://youtu.be/ZKZH1iUDWi0

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

GS80

WARM UP

Warm Up

2 rounds

250 meter row or 10 burpes
10-20 seconds supinated bar hang or superman hold
10 scapular push ups

Complete 2 rounds then,

1 set

50 barbell glute bridges

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
8 sets

3 strict press + 3 push press + 3 push jerks

Rest as needed between sets

Sets 1-4: 50-60%
Sets 5-8: 60-70%
Based on your 1 rep max strict press

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

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

20 banded good monrings
10 DB alternating bench press

Rest remaining time of each set
 
 
Part C)
 
3 sets

15-20 banded kickbacks each side
10-20 seconds reverse plank hold

Rest 30-60 seconds between sets
 
 
Part D)
 
3 sets for time

16 alternating DB snatches
50 feet DB goblet walking lunges
8 toes to bar

Rest 45 seconds between sets

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 10-20 seconds reverse plank hold:
20-30 seconds reverse plank bridge
https://youtu.be/y10DPAWyQgg

30-40 seconds plank hold
https://youtu.be/TCZ3BireamU

Substitution for 50 feet DB walking lunge:
40 reverse lunges
https://youtu.be/eMLKiDyxg4I

Substitution for 8 toes to bar:
8 hanging knee raises
https://youtu.be/YoqU047BHRs

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

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

6-8 calorie bike
30-40 seconds single unders
6-8 scapular pull ups
6-8 barbell thrusters

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
22.3

For time

21 pull ups
42 double unders
21 thrusters @ 65lbs
18 chest to bar pull ups
36 double unders
18 thrusters @ 75lbs
15 bar muscle ups
30 double unders
15 thrusters @ 85 lbs

Time cap: 12 minutes

*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)
 
5 sets

8-12 seated behind the neck press
8-12 prone incline rows

Rest 2 minutes between sets
 
 
Part C)
 
4 sets

12-15 DB bench press
8-12 incline DB bicep curls

Rest as needed between sets
 

GSOLY

WARM UP

Warm Up

2 rounds

250 meter row or 10 burpes
10-20 seconds supinated bar hang or superman hold
10 scapular push ups

Complete 2 rounds then,

1 set

50 barbell glute bridges

Move at warm up pace

WORKOUT

Workout Details

 
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

SATURDAY

March 12th, 2022

If you work, IT will work.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 5 minutes

10 reverse lunges
10 jumping air squats
8 split squats each side
6 BW good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

50 DB chest flys
50 DB bent over rows

Break up reps and rest as needed
 
 
Part B)
 
2 sets for time

400 meter run
10 burpee over DB
20 DB push press
30 DB front squats
40 DB deadlifts
50 double unders or 100 single unders

Rest 90 seconds between sets

Time cap: 15 minutes

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

50 push ups
https://youtu.be/A0kHvANcgZk

Substitution for 50 double or 100 single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA

100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or 30 reverse lunges
10 barbell back squats
8 barbell split squats each side
6 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Complete in any order

100 DB chest flys
50 banded strict pull ups

Break up reps and rest as needed
 
 
Part B)
 
2 sets for time

20 calorie row
10 burpee over bar
20 push press
30 back squats
40 deadlifts
50 double unders or 100 single unders

Rest 3 minutes between sets

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 banded strict pull ups:
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

Substitution for 20 calorie row:
20 calorie on any machine

300-400 meter run

50 push ups
https://youtu.be/A0kHvANcgZk

Substitution for 50 double or 100 single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA

100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or 30 reverse lunges
10 barbell back squats
8 barbell split squats each side
6 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

15-20 KB sumo deadlifts
15-20 seconds farmer carry hold

Rest 30-60 seconds between sets
 
 
Part B)
 
Complete in any order

100 DB chest flys
50 banded strict pull ups

Break up reps and rest as needed
 
 
Part C)
 
2 sets for time

20 calorie row
10 burpee over bar
20 push press
30 back squats
40 deadlifts
50 double unders or 100 single unders

Rest 3 minutes between sets

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 banded strict pull ups:
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

Substitution for 20 calorie row:
20 calorie on any machine

300-400 meter run

50 push ups
https://youtu.be/A0kHvANcgZk

Substitution for 50 double or 100 single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA

100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or 30 reverse lunges
10 barbell back squats
8 barbell split squats each side
6 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

3-5 overhead squats

Rest 90 seconds between sets

Build to a heavy 3-5 reps
 
 
Part B)
 
5 sets

15-20 KB sumo deadlifts
15-20 seconds farmer carry hold

Rest 30-60 seconds between sets
 
 
Part C)
 
Complete in any order

100 DB chest flys
50 banded strict pull ups

Break up reps and rest as needed
 
 
Part D)
 
2 sets for time

20 calorie row
10 burpee over bar
20 push press
30 back squats
40 deadlifts
50 double unders or 100 single unders

Rest 3 minutes between sets

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 50 banded strict pull ups:
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg

Substitution for 20 calorie row:
20 calorie on any machine

300-400 meter run

50 push ups
https://youtu.be/A0kHvANcgZk

Substitution for 50 double or 100 single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA

100 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GSElite

WARM UP

Warm Up

3 rounds

10 samson lunges
8 burpees
6 air squats

Once completed, then...

3 rounds

3 turkish get ups each side
25 banded tricep extensions

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

3 power snatches @ 50%

Rest 60-90 seconds between sets

3 sets

2 power snatches @ building weight

Rest 60-90 seconds between sets

3 sets

1 power snatch @ building weight

Rest 60-90 seconds between sets
 
 
Part B)
 
Every 3 minutes for 12 minutes (4 sets)

3 deficit snatch pulls

*start at heaviest power snatch weight in Part A

Rest remaining time of each set
 
 
Part C)
 
3 sets

10 glute ham raises OR nordic curls

Rest 2 minutes between sets
 
 
Part D)
 
For quality

15,000 meter bike erg

*increase pace every 2500 meters

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 calorie bike or 30 reverse lunges
10 barbell back squats
8 barbell split squats each side
6 barbell good mornings

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 9 minutes (3 sets)

10 back squats @ 40-50% of 1 rep max back squat

Rest remaining time of each sets

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

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

5 strict press + 3 push press

Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60-70%
Based on your 1 rep max strict press

Rest 60-90 seconds between sets

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

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

15-20 banded good mornings
15-20 banded press

Rest 15 seconds between sets

2 sets

200 meter farmers carry

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for 200 meter farmer carry:
90 seconds front rack hold
https://youtu.be/LO5wPSo4h88

SUNDAY

March 13th, 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