Week 11 | March 2022
MONDAY
March 14th, 2022
Be you. Do you. FOR YOU.
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GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 6 minutes
50 mountain climbers
10 DB front rack lunges
10 DB front squats
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
Part B)
For time
15-12-9-12-15 reps of
Alternating DB hang snatches
DB front squats
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15-12-9-12-15 reps of
Alternating DB hang snatches
DB front squats
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Alternating DB hang power snatch:
https://youtu.be/X1Ztq-nuuQw
DB front squat:
https://youtu.be/NCgj_SxrMB4
GS40
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell front squats
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
Part B)
For time
15-12-9-12-15 reps of
Alternating DB hang snatches
Front squats
Down ups
Time cap: 18 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
15-12-9-12-15 reps of
Alternating DB hang snatches
Front squats
Down ups
Time cap: 18 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Alternating DB hang power snatch:
https://youtu.be/X1Ztq-nuuQw
Front squat:
https://youtu.be/-_Nw3jP6J1w
Down up:
https://youtu.be/E-gzFtuecIs
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Alternating DB hang power snatch:
https://youtu.be/X1Ztq-nuuQw
Front squat:
https://youtu.be/-_Nw3jP6J1w
Down up:
https://youtu.be/E-gzFtuecIs
GS60
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell front squats
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
5 back squats
Rest remaining time of each set
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
5 back squats
Rest remaining time of each set
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part B)
3 sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
Part C)
For time
15-12-9-12-15 reps of
Alternating DB hang snatches
Front squats
Time cap: 10 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
15-12-9-12-15 reps of
Alternating DB hang snatches
Front squats
Time cap: 10 minutes
Level 1: DB 15lbs / BB 35lbs
Level 2: DB 25lbs / BB 55lbs
Level 3: DB 35lbs / BB 75lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Alternating DB hang power snatch:
https://youtu.be/X1Ztq-nuuQw
Front squat:
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/HsnyHv61qMo
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Alternating DB hang power snatch:
https://youtu.be/X1Ztq-nuuQw
Front squat:
https://youtu.be/-_Nw3jP6J1w
GS80
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell front squats
20 plank to knee taps
Move at warm up pace
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell front squats
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
3 snatch pulls + 3 snatch high pulls + 1 hang power snatch
Rest remaining time of each set
55-65% of 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
3 snatch pulls + 3 snatch high pulls + 1 hang power snatch
Rest remaining time of each set
55-65% of 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part B)
Every 3 minutes for 15 minutes (5 sets)
5 back squats
Rest remaining time of each set
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
5 back squats
Rest remaining time of each set
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part C)
3 sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
10-15 banded kneeling hip thrusts
10-15 banded side steps each side
Rest 60 seconds between sets
Part D)
For time
15-12-9-12-15 reps of
Hang power snatches
Front squats
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
15-12-9-12-15 reps of
Hang power snatches
Front squats
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch pull:
https://youtu.be/3TMZTEnjKy4
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Back squat:
https://youtu.be/HsnyHv61qMo
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Front squat:
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/3TMZTEnjKy4
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Back squat:
https://youtu.be/HsnyHv61qMo
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
Banded side step:
https://youtu.be/VPPBMNRWayk
Front squat:
https://youtu.be/-_Nw3jP6J1w
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell back squats
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
1 snatch pull + 1 snatch @ 50-60kg (in %)
Rest remaining time of each set
1 snatch pull + 1 snatch @ 50-60kg (in %)
Rest remaining time of each set
Part B)
Every minute on the minute for 6 minutes (6 sets)
1 snatch @ 60-70kg (in %)
Rest remaining time of each set
1 snatch @ 60-70kg (in %)
Rest remaining time of each set
Part C)
For quality
2 pause back squats
*build to a moderately heavy 2 reps
1 set
Max reps back squat @ heaviest set from above
2 pause back squats
*build to a moderately heavy 2 reps
1 set
Max reps back squat @ heaviest set from above
Part D)
4 sets
8-12 tempo strict dips @ 2020
Rest 30 seconds
12-20 banded straight arm lat pulldowns
Rest 60 seconds
8-12 tempo strict dips @ 2020
Rest 30 seconds
12-20 banded straight arm lat pulldowns
Rest 60 seconds
MOVEMENT DEMOS
Snatch pull:
https://youtu.be/3TMZTEnjKy4
Snatch:
https://youtu.be/Un40bWB2huI
Pause back squat:
https://youtu.be/HsnyHv61qMo
Tempo strict dip:
https://youtu.be/xAoqQj7vRwQ
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell front squats
20 plank to knee taps
Move at warm up pace
250 meter row or 100 mountain climbers
10 barbell front rack lunges
10 barbell front squats
20 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
10-12 alternating DB bench press
10-12 DB chest flys
Rest remaining time of each set
10-12 alternating DB bench press
10-12 DB chest flys
Rest remaining time of each set
Part B)
Every 2 minutes for 10 minutes (5 sets)
1 front squat @ 90-100+% of 1 rep max front squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
1 front squat @ 90-100+% of 1 rep max front squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part C)
4 sets
8-12 DB tate press
8-12 DB skull crushers
8-12 DB front raises
Rest 60-90 seconds between sets
8-12 DB tate press
8-12 DB skull crushers
8-12 DB front raises
Rest 60-90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB front raise:
https://youtu.be/LoJl47WAB3g
https://youtu.be/Ect5ALuIFyQ
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB front raise:
https://youtu.be/LoJl47WAB3g
TUESDAY
March 15th, 2022
Create Your Future.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
5 inchworms
7 V ups
9 BW death march
12 BW good mornings
Complete 2 rounds then,
45-60 seconds high plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 6 minutes (3 sets)
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
Part B)
For time
15 down ups
18 DB bent over rows
15 down ups
18 push ups
15 down ups
18 DB power clean & jerks
15 down ups
18 DB shoulder to overhead
15 down ups
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 down ups
18 DB bent over rows
15 down ups
18 push ups
15 down ups
18 DB power clean & jerks
15 down ups
18 DB shoulder to overhead
15 down ups
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
Down up:
https://youtu.be/E-gzFtuecIs
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Push up:
https://youtu.be/A0kHvANcgZk
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
GS40
WARM UP
Warm Up
3 rounds
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
Part B)
For time
15 calorie row
18 strict pull ups
15 calorie row
18 push ups
15 calorie row
18 DB power clean & jerks
15 calorie row
18 DB shoulder to overhead
15 calorie row
18 burpees over DB
15 calorie row
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 calorie row
18 strict pull ups
15 calorie row
18 push ups
15 calorie row
18 DB power clean & jerks
15 calorie row
18 DB shoulder to overhead
15 calorie row
18 burpees over DB
15 calorie row
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 15 calorie row:
15 calorie on any machine
200-300 meter run
25 down ups
https://youtu.be/E-gzFtuecIs
75 mountain climbers
https://youtu.be/SSUB7zrU6sg
Substitution for 18 strict pull ups:
18 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
15 calorie on any machine
200-300 meter run
25 down ups
https://youtu.be/E-gzFtuecIs
75 mountain climbers
https://youtu.be/SSUB7zrU6sg
Substitution for 18 strict pull ups:
18 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/YxKniwNQjgM
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS60
WARM UP
Warm Up
3 rounds
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
5 deadlifts
Rest 2 minutes between sets
60-70% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
5 deadlifts
Rest 2 minutes between sets
60-70% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
Part C)
For time
15 calorie row
18 strict pull ups
15 calorie row
18 push ups
15 calorie row
18 DB power clean & jerks
15 calorie row
18 DB shoulder to overhead
15 calorie row
18 burpees over DB
15 calorie row
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 calorie row
18 strict pull ups
15 calorie row
18 push ups
15 calorie row
18 DB power clean & jerks
15 calorie row
18 DB shoulder to overhead
15 calorie row
18 burpees over DB
15 calorie row
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 15 calorie row:
15 calorie on any machine
200-300 meter run
25 down ups
https://youtu.be/E-gzFtuecIs
75 mountain climbers
https://youtu.be/SSUB7zrU6sg
Substitution for 18 strict pull ups:
18 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
15 calorie on any machine
200-300 meter run
25 down ups
https://youtu.be/E-gzFtuecIs
75 mountain climbers
https://youtu.be/SSUB7zrU6sg
Substitution for 18 strict pull ups:
18 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS80
WARM UP
Warm Up
3 rounds
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
1 power clean + 1 hang clean + 1 clean
Rest remaining time of each set
55-65% of 1 rep max squat clean
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 + 1 clean
Rest remaining time of each set
55-65% of 1 rep max squat clean
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
3 sets
5 deadlifts
Rest 2 minutes between sets
60-70% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
5 deadlifts
Rest 2 minutes between sets
60-70% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
6-8 DB bent over YTAs
8-10 cuban rotations
Rest remaining time of each set
Part D)
For time
15 calorie row
18 kipping pull ups
15 calorie row
18 handstand push ups
15 calorie row
18 power clean and jerks
15 calorie row
18 shoulder to overhead
15 calorie row
18 burpees over bar
15 calorie row
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
15 calorie row
18 kipping pull ups
15 calorie row
18 handstand push ups
15 calorie row
18 power clean and jerks
15 calorie row
18 shoulder to overhead
15 calorie row
18 burpees over bar
15 calorie row
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 15 calorie row:
15 calorie on any machine
200-300 meter run
25 down ups
https://youtu.be/E-gzFtuecIs
75 mountain climbers
https://youtu.be/SSUB7zrU6sg
Substitution for 18 kipping pull ups
18 strict pull ups
https://youtu.be/FcQ1t9hUL5M
18 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
15 calorie on any machine
200-300 meter run
25 down ups
https://youtu.be/E-gzFtuecIs
75 mountain climbers
https://youtu.be/SSUB7zrU6sg
Substitution for 18 kipping pull ups
18 strict pull ups
https://youtu.be/FcQ1t9hUL5M
18 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Clean:
https://youtu.be/yT489tRHZg8
Deadlift:
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Burpee over bar:
https://youtu.be/l2NePOvFXas
GSElite
WARM UP
Warm Up
3 rounds
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
3 front squats
*build to a moderately heavy 3 reps
3 sets
3 front squats @ 85-90% of your heaviest set from above
Rest as needed between sets
3 front squats
*build to a moderately heavy 3 reps
3 sets
3 front squats @ 85-90% of your heaviest set from above
Rest as needed between sets
Part B)
4 sets
8-12 strict press @ 30-40kg (in %)
Rest as needed between sets
8-12 strict press @ 30-40kg (in %)
Rest as needed between sets
Part C)
For quality
3 push press
*build to a heavy 3 reps
3 push press
*build to a heavy 3 reps
Part D)
4 sets
16 single arm DB bent over rows
Rest as needed between sets
16 single arm DB bent over rows
Rest as needed between sets
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Single arm DB bent over row:
https://youtu.be/TDyP-uLxtq0
GSOLY
WARM UP
Warm Up
3 rounds
5 inchworms
7 V ups
9 BW death march
12 barbell good mornings
Complete 3 rounds then,
60-90 seconds high plank hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
4-8 deadlifts @ 45-55% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
4-8 deadlifts @ 45-55% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Every 2 minutes for 8 minutes (4 sets)
2-4 deadlifts @ 70-90% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
2-4 deadlifts @ 70-90% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part C)
Complete in any order
100 shoulder taps
100 banded side steps
100 banded frog pumps
Break up reps and rest as needed
100 shoulder taps
100 banded side steps
100 banded frog pumps
Break up reps and rest as needed
Modifications
No modifications for today.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Banded side step:
https://youtu.be/VPPBMNRWayk
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
https://youtu.be/lXUUM1itAkU
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Banded side step:
https://youtu.be/VPPBMNRWayk
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
WEDNESDAY
March 16th, 2022
You never fail until you STOP trying.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
12 jumping lunges
5 DB deadlifts
5 DB thrusters
30 double or single unders or 30 mountain climbers
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
Part B)
As many rounds as possible in 10 minutes
100 double or single unders
21 alternating DB power cleans
15 floor touch to jumps
9 single arm DB deadlifts each side
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 double or single unders
21 alternating DB power cleans
15 floor touch to jumps
9 single arm DB deadlifts each side
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Alternating DB power clean:
https://youtu.be/V6T-5QhZtq4
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Single arm DB deadlift:
https://youtu.be/EZbpWSD7_os
GS40
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
6 calorie bike or 12 jumping lunges
5 barbell deadlifts
5 barbell strict press
5 barbell thrusters
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
Part B)
As many rounds as possible in 15 minutes
100 double or single unders
21 alternating DB power cleans
15 calorie bike
9 box jumps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 double or single unders
21 alternating DB power cleans
15 calorie bike
9 box jumps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 100 double or single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA
Substitution for 15 calorie bike:
15 calorie on any machine
200-300 meter run
15 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 9 box jumps:
9 jumping air squats
https://youtu.be/VkX3-WfJAps
100 quick taps
https://youtu.be/9LvOkFm-aDA
Substitution for 15 calorie bike:
15 calorie on any machine
200-300 meter run
15 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 9 box jumps:
9 jumping air squats
https://youtu.be/VkX3-WfJAps
MOVEMENT DEMOS
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Alternating DB power clean:
https://youtu.be/V6T-5QhZtq4
Box jump:
https://youtu.be/rNaluifn1BA
https://youtu.be/yzVYJ0ZQyWI
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Alternating DB power clean:
https://youtu.be/V6T-5QhZtq4
Box jump:
https://youtu.be/rNaluifn1BA
GS60
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
6 calorie bike or 12 jumping lunges
5 barbell deadlifts
5 barbell strict press
5 barbell thrusters
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 5 minutes (5 sets )
2-6 banded strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds chin over bar hold
8-10 single arm DB bent over rows each side
Rest remaining time of each set
2-6 banded strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds chin over bar hold
8-10 single arm DB bent over rows each side
Rest remaining time of each set
Part B)
3 sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
Part C)
As many rounds as possible in 15 minutes
100 double or single unders
21 alternating DB power cleans
15 calorie bike
9 box jumps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 double or single unders
21 alternating DB power cleans
15 calorie bike
9 box jumps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 2-6 banded strict pull ups:
8-12 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
Substitution for 10-20 seconds chin over bar hold:
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw
Substitution for 100 double or single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA
Substitution for 15 calorie bike:
15 calorie on any machine
200-300 meter run
15 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 9 box jumps:
9 jumping air squats
https://youtu.be/VkX3-WfJAps
8-12 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
Substitution for 10-20 seconds chin over bar hold:
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw
Substitution for 100 double or single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA
Substitution for 15 calorie bike:
15 calorie on any machine
200-300 meter run
15 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 9 box jumps:
9 jumping air squats
https://youtu.be/VkX3-WfJAps
MOVEMENT DEMOS
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Single arm DB bent over row:
https://youtu.be/TDyP-uLxtq0
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Alternating DB power clean:
https://youtu.be/V6T-5QhZtq4
Box jump:
https://youtu.be/rNaluifn1BA
GS80
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
6 calorie bike or 12 jumping lunges
5 barbell deadlifts
5 barbell strict press
5 barbell thrusters
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 12 minutes (4 sets)
6-8 thrusters
30-45 seconds hollow rocks
Rest remaining time of each set
Moderate weight
6-8 thrusters
30-45 seconds hollow rocks
Rest remaining time of each set
Moderate weight
Part B)
Every minute for 5 minutes (5 sets )
2-6 banded strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds chin over bar hold
8-10 single arm DB bent over rows each side
Rest remaining time of each set
2-6 banded strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds chin over bar hold
8-10 single arm DB bent over rows each side
Rest remaining time of each set
Part C)
3 sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
50 heel taps
25 tuck ups
Rest 30-60 seconds between sets
Part D)
As many rounds as possible in 15 minutes
100 double or single unders
21 alternating DB power cleans
15 calorie bike
9 box jumps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 double or single unders
21 alternating DB power cleans
15 calorie bike
9 box jumps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 2-6 banded strict pull ups:
8-12 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
Substitution for 10-20 seconds chin over bar hold:
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw
Substitution for 100 double or single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA
Substitution for 15 calorie bike:
15 calorie on any machine
200-300 meter run
15 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 9 box jumps:
9 jumping air squats
https://youtu.be/VkX3-WfJAps
8-12 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
Substitution for 10-20 seconds chin over bar hold:
20-30 seconds hollow hold
https://youtu.be/05VsXYnk3Rw
Substitution for 100 double or single unders:
100 quick taps
https://youtu.be/9LvOkFm-aDA
Substitution for 15 calorie bike:
15 calorie on any machine
200-300 meter run
15 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 9 box jumps:
9 jumping air squats
https://youtu.be/VkX3-WfJAps
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Single arm DB bent over row:
https://youtu.be/TDyP-uLxtq0
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Alternating DB power clean:
Box jump:
https://youtu.be/rNaluifn1BA
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
6 calorie bike or 12 jumping lunges
5 barbell deadlifts
5 barbell clean high pulls
5 barbell power cleans
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
1 power clean
*build to a moderate heavy single
1 power clean
*build to a moderate heavy single
Part B)
3 sets
8 band assisted nordic curls
20 seconds top of ring support hold
20 seconds bottom of ring support hold
Rest as needed between sets
8 band assisted nordic curls
20 seconds top of ring support hold
20 seconds bottom of ring support hold
Rest as needed between sets
Part C)
4 sets
90 seconds assault bike
90 seconds air runner
Straight into
10 seconds bike sprint
Rest 10 seconds
20 seconds bike sprint
Rest 20 seconds
30 seconds bike sprint
Rest 30 seconds
*increase pace in 90 seconds intervals for each set
90 seconds assault bike
90 seconds air runner
Straight into
10 seconds bike sprint
Rest 10 seconds
20 seconds bike sprint
Rest 20 seconds
30 seconds bike sprint
Rest 30 seconds
*increase pace in 90 seconds intervals for each set
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Band assisted nordic curl:
https://youtu.be/TwLxyhUfCaI
top of ring support hold:
https://youtu.be/jFp4cO_QMDk
Bottom of ring support hold:
https://youtu.be/_m935eNw8Hs
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
6 calorie bike or 12 jumping lunges
5 barbell deadlifts
5 barbell strict press
5 barbell split jerks
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
3 clean & jerks
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5: 70-80%
Based on 1 rep max clean & jerk
Rest 2 minutes between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
3 clean & jerks
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5: 70-80%
Based on 1 rep max clean & jerk
Rest 2 minutes between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part B)
Every minute for 5 minutes (5 sets)
1-3 strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
3-6 hanging straight leg raises
Rest remaining time of each set
1-3 strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
3-6 hanging straight leg raises
Rest remaining time of each set
Part C)
2 sets
20-30 seconds DB wrist curls
Rest 15 seconds
20-30 seconds standing banded hip abductions right side
Rest 15 seconds
20-30 seconds standing banded hip abductions left side
Rest 15 seconds
20-30 seconds DB wrist curls
Rest 15 seconds
20-30 seconds standing banded hip abductions right side
Rest 15 seconds
20-30 seconds standing banded hip abductions left side
Rest 15 seconds
Modifications
Substitution for 1-3 strict pull ups:
30-45 secodns DB floor press
https://youtu.be/zFe1KItJKfo
Substitution for 3-6 hanging straight leg raise:
30-45 seconds toe touches
https://youtu.be/MnuowLijWGM
30-45 secodns DB floor press
https://youtu.be/zFe1KItJKfo
Substitution for 3-6 hanging straight leg raise:
30-45 seconds toe touches
https://youtu.be/MnuowLijWGM
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Hanging straight leg raise:
https://youtu.be/TEgSqNkxGUk
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Standing banded hip abduction:
https://youtu.be/XMSARFyW78E
THURSDAY
March 17th, 2022
If it makes you happy, its not a waste of time.
-
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)
4 sets
6 minutes calories on any machine
*10 air squats after each set
**rotate machines for each set
6 minutes calories on any machine
*10 air squats after each set
**rotate machines for each set
MOVEMENT DEMOS
Air squat:
https://youtu.be/aCsSvnjockk
https://youtu.be/aCsSvnjockk
FRIDAY
March 18th, 2022
Prove them WRONG.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
1 round
8 DB strict press
6 DB push press
4 DB reverse lunges
Complete 1 round then,
2 rounds
8 BW split squats each side
30-45 seconds shoulder/lat/arm stretch
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 8 minutes (8 sets)
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
Part B)
5 rounds for time
12 DB thrusters
9 DB deadlifts
6 tuck ups
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
12 DB thrusters
9 DB deadlifts
6 tuck ups
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB deadlift:
https://youtu.be/vApb63rw1_Q
Tuck up:
https://youtu.be/iT6izuDopbU
GS40
WARM UP
Warm Up
1 round
8 barbell strict press
6 barbell push press
4 barbell back rack reverse lunges
Complete 1 round then,
2 rounds
8 BW split squats each side
30-45 seconds shoulder/lat/arm stretch
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 8 minutes (8 sets)
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
Part B)
5 rounds for time
12 thrusters
9 deadlifts
6 hanging knee raises
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
12 thrusters
9 deadlifts
6 hanging knee raises
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Modifications
MOVEMENT DEMOS
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Deadlift:
https://youtu.be/lXUUM1itAkU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
https://youtu.be/X8UJN8RbQUM
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Deadlift:
https://youtu.be/lXUUM1itAkU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GS60
WARM UP
Warm Up
1 round
8 barbell strict press
6 barbell push press
4 barbell back rack reverse lunges
Complete 1 round then,
2 rounds
8 BW split squats each side
30-45 seconds shoulder/lat/arm stretch
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
10 bench press @ 60-70% of 1 rep max bench press
6 DB split lunges each side
12 banded monster walks
Rest 60 seconds between sets
10 bench press @ 60-70% of 1 rep max bench press
6 DB split lunges each side
12 banded monster walks
Rest 60 seconds between sets
Part B)
Every minute for 8 minutes (8 sets)
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
Part C)
5 rounds for time
12 wallballs
9 deadlifts
6 hanging knee raises
Time cap: 10 minutes
Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 75lbs
Level 3: WB 20lbs / BB 105lbs
12 wallballs
9 deadlifts
6 hanging knee raises
Time cap: 10 minutes
Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 75lbs
Level 3: WB 20lbs / BB 105lbs
Modifications
Substitution for 12 wallballs:
12 thrusters
https://youtu.be/Jj6Ua6fbLOA
Substitution for 6 hanging knee raises:
6 tuck ups
https://youtu.be/iT6izuDopbU
12 thrusters
https://youtu.be/Jj6Ua6fbLOA
Substitution for 6 hanging knee raises:
6 tuck ups
https://youtu.be/iT6izuDopbU
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded monster walk:
https://youtu.be/vPyPEAabmDI
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Wallball:
https://youtu.be/eJ7TZf9JTFA
Deadlift:
https://youtu.be/lXUUM1itAkU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GS80
WARM UP
Warm Up
1 round
8 barbell strict press
6 barbell split jerks
4 barbell back rack reverse lunges
Complete 1 round then,
2 rounds
8 BW split squats each side
30-45 seconds shoulder/lat/arm stretch
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
5 barbell tall jerks
5 barbell strict press in split jerk
Rest as needed between sets
Every minute on the minute for 10 minutes (10 sets)
1-3 split jerks
Rest remaining time of each set
60-70% of 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
5 barbell tall jerks
5 barbell strict press in split jerk
Rest as needed between sets
Every minute on the minute for 10 minutes (10 sets)
1-3 split jerks
Rest remaining time of each set
60-70% of 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)
4 sets
10 bench press @ 60-70% of 1 rep max bench press
6 DB split lunges each side
12 banded monster walks
Rest 60 seconds between sets
10 bench press @ 60-70% of 1 rep max bench press
6 DB split lunges each side
12 banded monster walks
Rest 60 seconds between sets
Part C)
Every minute for 8 minutes (8 sets)
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
8-12 DB bicep curls
DB lateral raise hold in remaining time of each set
Part D)
5 rounds for time
12 wallballs
9 deadlifts
6 toes to bar
Time cap: 10 minutes
Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 75lbs
Level 3: WB 20lbs / BB 105lbs
12 wallballs
9 deadlifts
6 toes to bar
Time cap: 10 minutes
Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 75lbs
Level 3: WB 20lbs / BB 105lbs
Modifications
Substitution for 12 wallballs:
12 thrusters
https://youtu.be/Jj6Ua6fbLOA
Substitution for 6 toes to bars:
6 hanging knee raises
https://youtu.be/YoqU047BHRs
6 tuck ups
https://youtu.be/iT6izuDopbU
12 thrusters
https://youtu.be/Jj6Ua6fbLOA
Substitution for 6 toes to bars:
6 hanging knee raises
https://youtu.be/YoqU047BHRs
6 tuck ups
https://youtu.be/iT6izuDopbU
MOVEMENT DEMOS
Barbell tall jerk:
https://youtu.be/PlGNg9uJ6kA
Barbell strict press in split jerk:
https://youtu.be/Sp8RzK7XPeM
Split jerk:
https://youtu.be/sHT50XslTBc
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded monster walk:
https://youtu.be/vPyPEAabmDI
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Wallball:
https://youtu.be/eJ7TZf9JTFA
Deadlift:
https://youtu.be/lXUUM1itAkU
Toes to bar:
https://youtu.be/chXlXmItAWQ
GSElite
WARM UP
Warm Up
1 round
8 barbell bench press
6 barbell bent over rows
4 barbell strict press
Complete 1 round then,
2 rounds
8 BW split squats each side
30-45 seconds shoulder/lat/arm
stretch
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
8 bench press @ 60-65kg (in %)
Rest 60 seconds between sets
8 bench press @ 60-65kg (in %)
Rest 60 seconds between sets
Part B)
3 sets
8 bent over rows @ 55-60kg (in %)
Rest 90 seconds between sets
8 bent over rows @ 55-60kg (in %)
Rest 90 seconds between sets
Part C)
3 sets
12 ATG split squats each side
12 hamstring floss each side
15-20 supine hip flexor raise
Rest as needed between sets
12 ATG split squats each side
12 hamstring floss each side
15-20 supine hip flexor raise
Rest as needed between sets
Part D)
Rotate stations every 2 minutes for 12 minutes (3 sets)
Station 1
Calorie on any machine @ easy pace
Station 2
Every 20-30 seconds, perform 6-12 strict handstand push ups
Rotate stations every 2 minutes for 12 minutes (3 sets)
Station 1
Calorie on any machine @ easy pace
Station 2
Every 20-30 seconds, perform 4-8 bar muscle ups
Rotate stations every 2 minutes for 12 minutes (3 sets)
Station 1
Calorie on any machine @ easy pace
Station 2
Every 20-30 seconds, perform 10-20 meter handstand walk
Station 1
Calorie on any machine @ easy pace
Station 2
Every 20-30 seconds, perform 6-12 strict handstand push ups
Rotate stations every 2 minutes for 12 minutes (3 sets)
Station 1
Calorie on any machine @ easy pace
Station 2
Every 20-30 seconds, perform 4-8 bar muscle ups
Rotate stations every 2 minutes for 12 minutes (3 sets)
Station 1
Calorie on any machine @ easy pace
Station 2
Every 20-30 seconds, perform 10-20 meter handstand walk
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Bent over row:
https://youtu.be/lx-mvh10kNE
ATG split squat:
https://youtu.be/BlNvrQmO3Z8
Hamstring floss: TBD
Supine hip flexor raise: TBD
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Handstand walk:
https://youtu.be/jcDICeoge5M
GSOLY
WARM UP
Warm Up
1 round
8 barbell snatch deadlifts
6 barbell hang power snatch
4 barbell back rack reverse lunges
Complete 1 round then,
2 rounds
8 BW split squats each side
30-45 seconds shoulder/lat/arm stretch
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
8-10 back rack split lunges each side
6-8 seated DB press
Rest as needed between sets
For back rack lunges, build to a moderate weight
8-10 back rack split lunges each side
6-8 seated DB press
Rest as needed between sets
For back rack lunges, build to a moderate weight
Part B)
Every 90 seconds for 6 minutes (4 sets)
5 power snatches @ 55-65% of 1 rep max squat snatch
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
5 power snatches @ 55-65% of 1 rep max squat snatch
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part C)
3 sets
16 bent over DB YTAs
16 DB lateral raises
Rest 60 seconds between sets
16 bent over DB YTAs
16 DB lateral raises
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back rack split squat:
https://youtu.be/XsR9u8hC3nA
Seated DB press:
https://youtu.be/-S2CF8Zvlpk
Power snatch:
https://youtu.be/MmHPIjbsW28
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
SATURDAY
March 19th, 2022
Comparison Will Kill You.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
10 air squats
10 push ups
20 high to low planks
Complete 2 rounds then,
45-60 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
Part B)
Rotate stations every minute for 15 minutes (5 sets)
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
GS40
WARM UP
Warm Up
3 rounds
10 air squats
10 push ups
20 high to low planks
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
Part B)
Rotate stations every minute for 21 minutes (7 sets)
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
GS60
WARM UP
Warm Up
3 rounds
10 air squats
10 push ups
20 high to low planks
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
8-12 single leg banded glute bridges each side
12-24 jumping air squats
Rest remaining time of each set
8-12 single leg banded glute bridges each side
12-24 jumping air squats
Rest remaining time of each set
Part B)
Complete in any order
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
Part C)
Rotate stations every minute for 21 minutes (7 sets)
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/hpDM2gzM0eQ
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
GS80
WARM UP
Warm Up
3 rounds
10 air squats
10 push ups
20 high to low planks
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 10 minutes (10 sets)
3-5 overhead squats
Rest remaining time of each set
Light to moderate weight
3-5 overhead squats
Rest remaining time of each set
Light to moderate weight
Part B)
Every 2 minutes for 10 minutes (5 sets)
8-12 single leg banded glute bridges each side
12-24 jumping air squats
Rest remaining time of each set
8-12 single leg banded glute bridges each side
12-24 jumping air squats
Rest remaining time of each set
Part C)
Complete in any order
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
2 minutes banded glute bridge hold
50 banded clamshells each side
Break up reps and rest as needed
Part D)
Rotate stations every minute for 21 minutes (7 sets)
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Station 1
18-21 double DB snatches
Station 2
18-21 DB walking lunges
Station 3
30-45 seconds plank hold
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/iaj6zdfZhTI
Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Double DB snatch:
https://youtu.be/yktuyFDEblI
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Plank hold:
https://youtu.be/TCZ3BireamU
GSElite
WARM UP
Warm Up
3 rounds
10 air squats
10 push ups
20 high to low planks
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
10 air squats
10 push ups
20 high to low planks
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
3 deadlifts @ 125-145kg (in %)
Rest 3 minutes between sets
3 deadlifts @ 125-145kg (in %)
Rest 3 minutes between sets
Part B)
8 rounds for time
12 deadlifts
9 hang power cleans
6 shoulder to overhead
35 heavy double unders
105lbs
Time cap: 20 minutes
Lauren's time: 14:26
12 deadlifts
9 hang power cleans
6 shoulder to overhead
35 heavy double unders
105lbs
Time cap: 20 minutes
Lauren's time: 14:26
Part C)
4 sets
12 half pistol squats each side
12 bulgarian split squats each side
20-25 GHD sit ups
Rest as needed between sets
12 half pistol squats each side
12 bulgarian split squats each side
20-25 GHD sit ups
Rest as needed between sets
Part D)
Run
8 minutes @ warm up pace
9 minutes @ comfortably hard pace
2 minutes @ jog pace
7 minutes @ comfortably hard pace
2 minutes @ jog pace
6 minutes @ comfortably hard pace
2 minutes @ jog pace
8 minutes @ comfortably hard pace
2 minutes @ jog pace
8 minutes bike OR jog @ cooldown pace
8 minutes @ warm up pace
9 minutes @ comfortably hard pace
2 minutes @ jog pace
7 minutes @ comfortably hard pace
2 minutes @ jog pace
6 minutes @ comfortably hard pace
2 minutes @ jog pace
8 minutes @ comfortably hard pace
2 minutes @ jog pace
8 minutes bike OR jog @ cooldown pace
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Shoulder to overhead :
https://youtu.be/MaTEJ5uQWyA
Double under:
https://youtu.be/SqGUx2OolfM
Half pistol squat: TBD
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
GHD sit up:
https://youtu.be/VvvkW0rHieA
GSOLY
WARM UP
Warm Up
3 rounds
10 air squats
10 push ups
20 high to low planks
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
1 back squat @ 85%
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 135lbs
Level 3: 195lbs
1 back squat @ 85%
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 135lbs
Level 3: 195lbs
Part B)
5 sets
8-10 bent over rows
30-40 seconds banded face pulls
Rest 60-90 seconds between sets
8-10 bent over rows
30-40 seconds banded face pulls
Rest 60-90 seconds between sets
Part C)
4 sets
3 turkish get ups each side
5 single arm KB swings each side
7 KB sumo squat romanian deadlifts
Rest 60 seconds between sets
3 turkish get ups each side
5 single arm KB swings each side
7 KB sumo squat romanian deadlifts
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Bent over row:
https://youtu.be/lx-mvh10kNE
Banded face pull:
https://youtu.be/XjItcZfIZno
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
KB sumo squat romanian deadlift:
https://youtu.be/tfU0Z-GUUSc
SUNDAY
March 20th, 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