Skip to content
  • Fitness
  • Shop
    • Trending
      • GSGO Timer
      • Super Greens
    • Supplements
      • Super Greens
    • Tops
      • Tanks
      • Crops
      • Sports Bras
    • Bottoms
      • Leggings
      • Jogger Sets
    • Accessories & Extra
      • Lifestyle
      • Workout Equipment
      • Guides
  • Log in
  • Instagram
  • Facebook
  • YouTube
  • Pinterest
  • TikTok
7 DAY FREE TRIALGet started Now!
  • Fitness
  • Shop
    Trending
    GSGO Timer
    Super Greens
    Supplements
    Super Greens
    Tops
    Tanks
    Crops
    Sports Bras
    Bottoms
    Leggings
    Jogger Sets
    Accessories & Extra
    Lifestyle
    Workout Equipment
    Guides
Grown Strong Grown Strong Grown Strong Grown Strong
Log in Cart
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
3 comments ·Mar 06, 2021

Week 10 | March 2021

MONDAY

Mar 08, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 V-Ups
Station 2: 30-50 Seconds Floor Extensions
Station 3: 8-12 Side Tuck Ups (Each Side)
 
4 Sets:
As Many Rounds As Possible In 2 Minutes:
 
Buy In:
15 Vertical Jumps
Odd Sets (1 / 3): Max Jumpinng Jacks
Even Sets (2 / 4): Max Plank Jumps
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 15 Vertical Jumps:
15 Jumping Air Squats / 15 Air Squats / 15 Jumping Lunges

VIDEO DEMOS

VIDEO DEMOS

V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Floor Extension:
https://youtu.be/2IgJCgKD4wM
 
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
 
Vertical Jump:
https://youtu.be/-tR5opSwYBk
 
Jumping Jack:
https://youtu.be/zoc87_2bVDI
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 V-Ups
Station 2: 30-50 Seconds Floor Extensions
Station 3: 8-12 Side Tuck Ups (Each Side)
 
8 Sets:
As Many Reps As Possible In 2 Minutes:
 
Buy In:
15 Russian KB Swings
Odd Sets (1 / 3 / 5 / 7): Max Calorie Bike
Even Sets (2 / 4 / 6 / 8): Max Down Ups
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Double Unders / Single Unders / Butterfly Sit Ups / Push Ups

VIDEO DEMOS

VIDEO DEMOS

V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Floor Extension:
https://youtu.be/2IgJCgKD4wM
 
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
 
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
 
Down Up:
https://youtu.be/E-gzFtuecIs

WORKOUT

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
 
50-60% Of 1rm Back Squat
 
Every Minute For 5 Minutes (5 Sets):
6-8 DB Box Step Overs
 
8 Sets:
As Many Reps As Possible In 2 Minutes:
 
Buy In:
15 Russian KB Swings
Odd Sets (1 / 3 / 5 / 7): Max Calorie Bike
Even Sets (2 / 4 / 6 / 8): Max Down Ups
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 V-Ups
Station 2: 30-50 Seconds Floor Extensions
Station 3: 8-12 Side Tuck Ups (Each Side)

Modifications

Substitution For 10 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 DB Goblet Squats
 
Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Double Unders / Single Unders / Butterfly Sit Ups / Push Ups

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Floor Extension:
https://youtu.be/2IgJCgKD4wM
 
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Hang Power Snatch + 3 Overhead Squats
 
Every Minute For 3 Minutes (3 Sets):
Power Snatch + Hang Power Snatch
50-60% Of 1rm Squat Snatch
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
50-60% Of 1rm Back Squat
 
Every Minute For 5 Minutes (5 Sets):
6-8 DB Box Step Overs
 
8 Sets:
As Many Reps As Possible In 2 Minutes:
 
Buy In:
15 Russian KB Swings
Odd Sets (1 / 3 / 5 / 7): Max Calorie Bike
Even Sets (2 / 4 / 6 / 8): Max Down Ups
 
*Rest 1 Minute Between Sets*
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 V-Ups
Station 2: 30-50 Seconds Floor Extensions
Station 3: 8-12 Side Tuck Ups (Each Side)

Modifications

Substitution For Max Calorie Bike:
Max Calorie On Any Machine / Double Unders / Single Unders / Butterfly Sit Ups / Push Ups

VIDEO DEMOS

VIDEO DEMOS

Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Floor Extension:
https://youtu.be/2IgJCgKD4wM
 
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
 
Power Snatch +
Hang Squat Snatch +
Squat Snatch
 
Set 1 - 2: 65-70% Of 1rm Squat Snatch
Set 3 - 5: 70-75% Of 1rm Squat Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
3 Tempo Overhead Squat (3 Seconds Descent)
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
3 Snatch Balance 
(2 Seconds Pause At Bottom)
50-60% Of 1rm Squat Snatch
 
4 Sets:
10 Cuban Press
30 Second Side Plank Bounces (Each Side)
 
*Rest As Needed*
 

VIDEO DEMOS

Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
 
Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
Cuban Press:
https://youtu.be/nLuN7k5Sbpg
 
Side Plank Bounce:
https://youtu.be/3iL79EAxZvE

TUESDAY

Mar 09, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

As Many Rounds As Possible In 12 Minutes:
200m Run
20 Reverse Lunges
20 Butterfly Sit Ups
20 Flutter Kicks
 
3 Sets:
10 Floor Touch To Jumps
20 Feet Elevated Shoulder Taps
30 Second Pike Push Ups
 
*Rest As Needed*

Modifications

Substitution For 200m Run:
8 Calorie On Any Machine / 50 Mountain Climbers / 50 High Knees / 50 Butt Kickers
 
Substitution For 30 Seconds Pike Push Ups:
30 Seconds Pike Hold / 30 Seconds Concept 2 Pike Ups

VIDEO DEMOS

VIDEO DEMOS

Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Feet Elevated Shoulder Tap:
 
Pike Push Up:
https://youtu.be/peEYewmt8IA

WORKOUT

Workout

As Many Rounds As Possible In 20 Minutes:
400m Row
20 DB Goblet Lunges
15 Butterfly Sit Ups
10 Strict Pull Ups
 
3 Sets:
10 Seated DB Strict Press
20 Feet Elevated Shoulder Taps
30 Second Pike Push Ups
 
*Rest As Needed*

Modifications

Substitution For 400m Row:
12 Calorie On Any Machine / 100 Mountain Climbers / 50 High Knees + 50 Butt Kickers
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 30 Seconds Pike Push Ups:
30 Seconds Pike Hold / 30 Seconds Concept 2 Pike Ups

VIDEO DEMOS

VIDEO DEMOS

DB Goblet Lunge:
https://youtu.be/EF84tkiom8E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Pike Push Up:
https://youtu.be/peEYewmt8IA

WORKOUT

Workout

2 Sets:
12 Banded Lat Pulldowns
10-20 Seconds Chin Over Bar Hold
 
*Rest As Needed*
 
2 Sets:
12 Banded Pull Aparts
10-20 Seconds Bar Hang
 
3 Sets:
10 Seated DB Strict Press
20 Feet Elevated Shoulder Taps
30 Second Pike Push Ups
 
*Rest As Needed*
 
As Many Rounds As Possible In 20 Minutes:
400m Row
20 DB Goblet Lunges
15 Butterfly Sit Ups
10 Strict Pull Ups

Modifications

Substitution For 10-20 Seconds Chin Over Bar Hold:
10-20 Seconds Hollow Hold / 10-20 Seconds Flutter Kicks / 10-20 Second DB Upright Row Hold
 
Substitution For 10-20 Seconds Bar Hang:
10-20 Seconds Hollow Hold / 10-20 Seconds Superman Hold / 10-20 Seconds Flutter Kicks
 
Substitution For 30 Seconds Pike Push Ups:
30 Seconds Pike Hold / 30 Seconds Concept 2 Pike Ups
 
Substitution For 400m Row:
12 Calorie On Any Machine / 100 Mountain Climbers / 50 High Knees + 50 Butt Kickers
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows

VIDEO DEMOS

VIDEO DEMOS

Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
 
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
DB Goblet Lunge:
https://youtu.be/EF84tkiom8E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

WORKOUT

Workout

Every 90 Seconds For 3 Sets:
6 Push Press
60-70% Of 1rm Push Press
 
Every 90 Seconds For 3 Sets:
6 Push Jerk
60-70% Of 1rm Push Jerk
 
2 Sets:
12 Banded Lat Pulldowns
10-20 Seconds Chin Over Bar Hold
 
*Rest As Needed*
 
2 Sets:
12 Banded Pull Aparts
10-20 Seconds Bar Hang
 
3 Sets:
10 Seated DB Strict Press
20 Feet Elevated Shoulder Taps
30 Second Concept 2 Pike Ups
 
*Rest As Needed*
 
As Many Rounds As Possible In 20 Minutes:
400m Row
20 DB Goblet Lunges
15 Butterfly Sit Ups
10 Strict Pull Ups

Modifications

Substitution For 10-20 Seconds Chin Over Bar Hold:
10-20 Seconds Hollow Hold / 10-20 Seconds Flutter Kicks / 10-20 Second DB Upright Row Hold
 
Substitution For 10-20 Seconds Bar Hang:
10-20 Seconds Hollow Hold / 10-20 Seconds Superman Hold / 10-20 Seconds Flutter Kicks
 
Substitution For 30 Seconds Concept 2 Pike Ups:
30 Seconds Pike Hold / 30 Seconds Pike Push Ups
 
Substitution For 400m Row:
12 Calorie On Any Machine / 100 Mountain Climbers / 50 High Knees + 50 Butt Kickers
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows

VIDEO DEMOS

VIDEO DEMOS

Push Press:
https://youtu.be/cEwY4LL-hgU
 
Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
 
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Concept 2 Pike Up:
https://youtu.be/Pn4WXvvgxig
 
DB Goblet Lunge:
https://youtu.be/EF84tkiom8E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
 
Power Clean +
Hang Squat Clean +
Squat Clean
 
Set 1 - 2: 65-70% Of 1rm Squat Clean
Set 3 - 5: 70-75% Of 1rm Squat Clean
 
Every 3 Minutes For 12 Minutes (4 Sets):
 
5 Push Press + 10 Seconds Jerk Grip Overhead Hold
70% Of 1rm Push Press
 
2 Sets:
5 Single Leg Weighted Hip Thrusts (Each Side)
8 Lateral Weighted Step Up (Each Side)
 
*Rest As Needed*

VIDEO DEMOS

Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
 
Squat Clean:
https://youtu.be/yT489tRHZg8
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Jerk Grip Overhead Hold:
https://youtu.be/SNlWjolvdWk
 
Single Leg Weighted Hip Thrust:
https://youtu.be/7HNGnpHa234
 
Lateral Weighted Step Up:
https://youtu.be/edo0skVCpsY

WEDNESDAY

Mar 10, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Against A 10 Minute Time Clock:
10 Second Single Arm Plank Hold (Each Side)
15 Plank To Knee Taps
20 Jumping Air Squats
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 Single Leg Romanian Deadlift (Each Side)
5 Push Ups
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 Crossover Lunges
5 Burpees

Modifications

VIDEO DEMOS

VIDEO DEMOS

Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Crossover Lunge:
https://youtu.be/QExyEzPiPck

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
10 Single Leg DB Romanian Deadlift (Each Side)
5 DB Push Ups
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Split Lunges (Each Side)
5 DB Floor Press
 
Against A 15 Minute Time Clock:
10 DB Power Cleans
15 DB Push Press
20 Jumping Air Squats
 
*Rest 1 Minute Between Rounds*

Modifications

VIDEO DEMOS

VIDEO DEMOS

Single Leg DB Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Push Press:
https://youtu.be/cEwY4LL-hgU
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps

WORKOUT

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Deadbugs
15 Plank Jacks
 
*Rest The Remainder Of The Time*
 
55-65% Of 1rm Front Squat
Against A 15 Minute Time Clock:
10 DB Power Cleans
15 DB Push Press
20 Jumping Air Squats
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 Single Leg DB Romanian Deadlift (Each Side)
5 DB Push Ups
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Split Lunges (Each Side)
5 DB Floor Press

Modifications

Substitution For 5 Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 Pop Squats

VIDEO DEMOS

VIDEO DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Plank Jack:
https://youtu.be/J2xkqaqWgrw
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Push Press:
https://youtu.be/cEwY4LL-hgU
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 
Single Leg DB Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
3 High Hang Squat Cleans
50-60% Of 1rm Power Clean
 
Every 2 Minutes For 6 Minutes (3 Sets):
1 Power Clean + 1 Hang Power Clean
60-70% Of 1rm Front Squat
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Deadbugs
15 Plank Jacks
 
*Rest The Remainder Of The Time*
 
55-65% Of 1rm Front Squat
 
Against A 15 Minute Time Clock:
10 Power Cleans
15 Push Press
20 Jumping Air Squats
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 Single Leg DB Romanian Deadlift (Each Side)
5 DB Push Ups
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Split Lunges (Each Side)
5 DB Floor Press

Modifications

VIDEO DEMOS

VIDEO DEMOS

High Hang Squat Clean:
https://youtu.be/EhjYFEycVko
 
Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Plank Jack:
https://youtu.be/J2xkqaqWgrw
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 
Single Leg DB Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
 
5 Pause Back Squats (3 Second Pause At Bottom)
60-70% Of 1rm Back Squat
 
Every 3 Minutes For 12 Minutes (4 Sets):
 
12 Front Squats With Full Grip
40% Of 1rm Front Squat
 
4 Sets:
8 DB Arnold Press
8 Seated DB Strict Press
8 DB Bicep Curls
 
*Rest As Needed*

VIDEO DEMOS

Pause Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
 
Seated DB Strict Press:
https://youtu.be/418TI9b6JFs
 
DB Bicep Curl:
https://youtu.be/X8UJN8RbQUM

THURSDAY

Mar 11, 2021

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

Mar 12, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

4 Sets:
60 Seconds Squat Hold
*Into*
30 Seconds Max Down Ups
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Wall Sit Hold
 
Every Minute For 5 Minutes:
30 Quick Taps + 3 Burpees
 
*Into*
 
Every Minute For 5 Minutes:
30 High Knees + 3 Broad Jumps

Modifications

VIDEO DEMOS

VIDEO DEMOS

Squat Hold:
https://youtu.be/3_Ehm97Fkv4
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
High Knee:
https://youtu.be/cWduJyaxxgo
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8

WORKOUT

Workout

4 Sets:
60 Seconds KB Overhead Hold
*Into*
30 Seconds Max Down Ups
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Wall Sit Hold
 
Every Minute For 5 Minutes:
15 Double Unders / 30 Single Unders + 3 Burpees
 
*Into*
 
Every Minute For 5 Minutes:
30 High Knees + 3 Broad Jumps

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Quick Taps / 30 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

KB Overhead Hold:
https://youtu.be/8IS6noAchyM
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
High Knee:
https://youtu.be/cWduJyaxxgo
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8

WORKOUT

Workout

Every Minute For 6 Minutes (6 Sets):
12 Double KB Deadlifts
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
12 Plank To Knee Taps + 10 Second Pike Hold
 
4 Sets:
60 Seconds KB Overhead Hold
*Into*
30 Seconds Max Down Ups
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Wall Sit Hold
 
Every Minute For 5 Minutes:
15 Double Unders / 30 Single Unders + 3 Burpees
 
*Into*
 
Every Minute For 5 Minutes:
30 High Knees + 3 Broad Jumps

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Quick Taps / 30 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Double KB Deadlift:
https://youtu.be/Gi5age9S6y0
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
KB Overhead Hold:
https://youtu.be/8IS6noAchyM
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
High Knee:
https://youtu.be/cWduJyaxxgo
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8

WORKOUT

Workout

Every 90 Seconds For 3 Sets:
6 Pause At The Knee Deadlifts
60-65% Of 1rm Deadlift
 
Every 90 Seconds For 3 Sets:
3 Deficit Deadlifts
45% Of 1rm Deadlift
 
Every Minute For 6 Minutes (6 Sets):
12 Double KB Deadlifts
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
12 Plank To Knee Taps + 10 Second Pike Hold
 
4 Sets:
60 Seconds KB Overhead Hold
*Into*
30 Seconds Max Down Ups
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Wall Sit Hold
 
Every Minute For 5 Minutes:
15 Double Unders / 30 Single Unders + 3 Burpees
 
*Into*
 
Every Minute For 5 Minutes:
30 High Knees + 3 Broad Jumps

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Quick Taps / 30 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
 
Double KB Deadlift:
https://youtu.be/Gi5age9S6y0
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
KB Overhead Hold:
https://youtu.be/8IS6noAchyM
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
High Knee:
https://youtu.be/cWduJyaxxgo
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8

Workout

Every Minute For 8 Minutes (8 Sets):
 
Squat Snatch
Set 1 - 4: 55-60% Of 1rm Squat Snatch
Set 5 - 8: 60-65% Of 1rm Squat Snatch
 
Every Minute For 6 Minutes (6 Sets):
 
Squat Clean + Split Jerk
Set 1 - 3: 55-60% Of 1rm Squat Clean And Jerk
Set 4 - 6: 60-65% Of 1rm Squat Clean And Jerk
 
3 Sets:
9 Deficit Romanian Deadlifts
40-50% Of 1rm Deadlift

VIDEO DEMOS

Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Squat Clean and Split Jerk:
https://youtu.be/_y-F40tc2ps
 
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A

SATURDAY

Mar 13, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

30 Rounds For Time:

(20 Minutes Time Cap)

 

5 Pop Squats

3 Bodyweight Cuban Rotations

1 Burpee

Modifications

Substitution For 3 Bodyweight Cuban Rotations:
3 Push Ups

VIDEO DEMOS

VIDEO DEMOS

Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Bodyweight Cuban Rotation:
https://youtu.be/u100djIynM8
 
Burpee:
https://youtu.be/YbnnsqGosjE
Text

WORKOUT

Workout

30 Rounds For Time:
(30 Minute Time Cap)
5 DB Thrusters
3 Push Ups
1 Double DB Snatch

Modifications

Substitution For 5 DB Thrusters:
5 Wallballs / 5 DB Front Squats

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Double DB Snatch:
https://youtu.be/yktuyFDEblI

WORKOUT

Workout

3 Sets:
10 Weighted Hip Thrusts
20 Seconds Weighted Hip Thrust Hold
 
*Rest As Needed*
 
Every Minute For 5 Minutes (5 Sets):
30-50 Second Weighted Russian Twists
 
Every Minute For 5 Minutes (5 Sets):
5 1-1-2 DB Bench Press
 
Every Minute For 5 Minutes (5 Sets):
30-50 Second Weighted Plank Hold
 
30 Rounds For Time:
(30 Minute Time Cap)
5 DB Thrusters
3 Push Ups
1 Double DB Snatch

Modifications

Substitution For 5 DB Thrusters:
5 Wallballs / 5 DB Front Squats

VIDEO DEMOS

VIDEO DEMOS

Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Weighted Plank Hold:
https://youtu.be/Iz92p3Kddm8
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Double DB Snatch:
https://youtu.be/yktuyFDEblI

WORKOUT

Workout

5 Sets:
10 Weighted Hip Thrusts
20 Seconds Weighted Hip Thrust Hold
 
*Rest As Needed*
 
Every Minute For 5 Minutes (5 Sets):
30-50 Second Weighted Russian Twists
 
Every Minute For 5 Minutes (5 Sets):
5 1-1-2 DB Bench Press
 
Every Minute For 5 Minutes (5 Sets):
30-50 Second Weighted Plank Hold
 
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Power Snatch

Modifications

Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats

VIDEO DEMOS

VIDEO DEMOS

Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
 
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Weighted Plank Hold:
https://youtu.be/Iz92p3Kddm8
 
Wallball:
https://youtu.be/eJ7TZf9JTFA
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Power Snatch:
https://youtu.be/MmHPIjbsW28

Workout

Every 3 Minutes For 9 Minutes (3 Sets):
 
6 Back Squats
60% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
 
6 Full Grip Front Squats
50% Of 1rm Front Squat
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 20 Seconds Bar Hang OR 20 Seconds Hollow Hold
Station 2: 6-12 DB Incline Bench Press
Station 3: 20 Hollow Rocks
Station 4: 6-12 Banded Wide Grip Pull Ups OR 10-12 DB Bent Over Rows

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
 
DB Incline Bech Press:
https://youtu.be/BG9EfqEzN5U
 
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
 
Banded Wide Grip Pull Up:
https://youtu.be/_1hZ-rsamNU
 
DB Bent Over Row:
https://youtu.be/wxqz5TW8lYg

SUNDAY

Mar 14, 2021

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


Share Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest

Back to Workouts
Invalid password
Enter
Grown Strong
  • Fitness
  • GS Super Greens
  • GSGO Timer
  • Apparel
  • Terms of Service
  • Privacy Policy
  • Shipping Policy
  • Cancellation & Refund Policy
  • Membership Sign in
  • About
  • Contact / FAQ
  • Affiliate Programming
  • Lauren Fisher Website

Sign up and save

New Products, Fitness Challenges, Nutrition Tips

  • Instagram
  • Facebook
  • YouTube
  • Pinterest
  • TikTok

© 2023 Grown Strong