Week 10 | March 2022
MONDAY
March 7th, 2022
Live for today!
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
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
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
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
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
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
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
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
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
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
Back squat:
https://youtu.be/HsnyHv61qMo
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
https://youtu.be/HsnyHv61qMo
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
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
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
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
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
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
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
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
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
8 nordic curls
8 ATG split squats each side
Rest as needed between sets
*Use resistance band for nordic curls if needed
MOVEMENT DEMOS
Backwards sled drag:
https://youtu.be/Buyk9bQBWg0
Prowler push:
https://youtu.be/K2wHLVcYWfc
Back squat:
https://youtu.be/HsnyHv61qMo
Air squat:
https://youtu.be/aCsSvnjockk
GHD sit up:
https://youtu.be/VvvkW0rHieA
Box jump over:
https://youtu.be/TzX8kMBJUBc
Nordic curl:
https://youtu.be/EVyKWqyfIS4
ATG split squat:
https://youtu.be/BlNvrQmO3Z8
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
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
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
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
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
15-20 calorie on any machine
80-100 mountain climbers
https://youtu.be/SSUB7zrU6sg
80-100 bicycle kicks
https://youtu.be/sENWl9TXe0Q
MOVEMENT DEMOS
Clean pull:
https://youtu.be/anJGxXdUIPY
Clean high pull:
https://youtu.be/8jIRsonYGvg
Pause power clean:
https://youtu.be/AbJEX5trkkU
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
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
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
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
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
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
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
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
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
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
Split jerk:
https://youtu.be/sHT50XslTBc
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Banded monster walk:
https://youtu.be/vPyPEAabmDI
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Banded pass through:
https://youtu.be/4SfQPLYsNwU
Push up:
https://youtu.be/A0kHvANcgZk
WEDNESDAY
March 9th, 2022
Keep Moving FORWARD.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
MOVEMENT DEMOS
Banded press:
https://youtu.be/JxTCzbS3OFQ
Banded row:
https://youtu.be/Eq06svMgwAg
DB thruster:
https://youtu.be/8yPcDDvWqsE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB seesaw bent over row:
https://youtu.be/LmHV53SMaoE
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
MOVEMENT DEMOS
Banded press:
https://youtu.be/JxTCzbS3OFQ
Banded row:
https://youtu.be/Eq06svMgwAg
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/JxTCzbS3OFQ
Banded row:
https://youtu.be/Eq06svMgwAg
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
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
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
MOVEMENT DEMOS
Pause front squat:
https://youtu.be/-_Nw3jP6J1w
Banded press:
https://youtu.be/JxTCzbS3OFQ
Banded row:
https://youtu.be/Eq06svMgwAg
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
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
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
MOVEMENT DEMOS
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Superman hold:
https://youtu.be/_9m66z0DYGs
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Pause front squat:
https://youtu.be/-_Nw3jP6J1w
Banded press:
https://youtu.be/JxTCzbS3OFQ
Banded row:
https://youtu.be/Eq06svMgwAg
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Push up:
https://youtu.be/A0kHvANcgZk
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
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
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
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
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Hip thrust:
https://youtu.be/kxczTx009Bw
Box step up:
https://youtu.be/ukZ9aVXsGhg
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
https://youtu.be/HsnyHv61qMo
Hip thrust:
https://youtu.be/kxczTx009Bw
Box step up:
https://youtu.be/ukZ9aVXsGhg
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
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
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
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
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.
-
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 on any machine @ easy pace
*Every 4 minutes; 10 seconds sprint
*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
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
Tuck up:
https://youtu.be/iT6izuDopbU
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
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
Toes to bar:
https://youtu.be/chXlXmItAWQ
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
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
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
12-15 DB bench press
8-12 incline DB bicep curls
Rest as needed between sets
MOVEMENT DEMOS
Pull up:
https://youtu.be/Gx2zHgsHneA
Double unders:
https://youtu.be/SqGUx2OolfM
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Seated behind the neck press:
https://youtu.be/JkctFx3SJH4
Prone incline row:
https://youtu.be/d8uBL-67xB4
DB bench press:
https://youtu.be/hBgI282QNE8
Incline DB bicep curl:
https://youtu.be/Hrmj0sTNdck
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
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
HERE
SATURDAY
March 12th, 2022
If you work, IT will work.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
MOVEMENT DEMOS
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
DB push press:
https://youtu.be/znW6BTFr6Io
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB deadlift:
https://youtu.be/vApb63rw1_Q
Doubler unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
MOVEMENT DEMOS
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
Push press:
https://youtu.be/cEwY4LL-hgU
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Doubler unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
https://youtu.be/K-Pv0j43wbc
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
Push press:
https://youtu.be/cEwY4LL-hgU
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Doubler unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
MOVEMENT DEMOS
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
Farmer carry hold:
https://youtu.be/gLqHx5b6Jhk
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
Push press:
https://youtu.be/cEwY4LL-hgU
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Doubler unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
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
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
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
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
KB sumo deadlift:
https://youtu.be/wZKs5e0QSZc
Farmer carry hold:
https://youtu.be/gLqHx5b6Jhk
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Burpee over bar:
https://youtu.be/l2NePOvFXas
Push press:
https://youtu.be/cEwY4LL-hgU
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Doubler unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
15,000 meter bike erg
*increase pace every 2500 meters
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Deficit snatch pull:
https://youtu.be/A1fnUiyPb-U
Glute ham raise:
https://youtu.be/m0AIU1dCVkU
Eccentric nordic curl:
https://youtu.be/EVyKWqyfIS4
https://youtu.be/MmHPIjbsW28
Deficit snatch pull:
https://youtu.be/A1fnUiyPb-U
Glute ham raise:
https://youtu.be/m0AIU1dCVkU
Eccentric nordic curl:
https://youtu.be/EVyKWqyfIS4
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
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
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
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
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
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Banded press:
https://youtu.be/JxTCzbS3OFQ
Farmer carry:
https://youtu.be/E5RgfSlz3IA
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