Week 11 | March 2022

MONDAY

March 14th, 2022

Be you. Do you. FOR YOU.

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
Part B)
 
3 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
 
 
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

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

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
 
 
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
 
 
Part C)
 
3 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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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
 
 
Part B)
 
Every minute on the minute for 6 minutes (6 sets)

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
 
 
Part D)
 
4 sets

8-12 tempo strict dips @ 2020
Rest 30 seconds

12-20 banded straight arm lat pulldowns
Rest 60 seconds

MOVEMENT DEMOS

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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

March 15th, 2022

Create Your Future.

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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

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
 
 
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
 
 
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

MOVEMENT DEMOS

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

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
Part B)
 
4 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
 
 
Part D)
 
4 sets

16 single arm DB bent over rows

Rest as needed between sets

MOVEMENT DEMOS

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
 
 
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
 
 
Part C)
 
Complete in any order

100 shoulder taps
100 banded side steps
100 banded frog pumps

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

WEDNESDAY

March 16th, 2022

You never fail until you STOP trying.

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

MOVEMENT DEMOS

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
 
 
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
 
 
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

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
 
 
Part B)
 
3 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
 
 
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

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
 
 
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
 
 
Part C)
 
3 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
 
 
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

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

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.

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

MOVEMENT DEMOS


FRIDAY

March 18th, 2022

Prove them WRONG.

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
 
 
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
 
 
Modifications
 
No modifications for today.

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
 
 
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
 
 
Modifications
 
Substitution for 6 hanging knee raises:
6 tuck ups
https://youtu.be/iT6izuDopbU

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
 
 
Part B)
 
Every minute for 8 minutes (8 sets)

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
 
 
Modifications
 
Substitution for 12 wallballs:
12 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 6 hanging knee raises:
6 tuck ups
https://youtu.be/iT6izuDopbU

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
 
 
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
 
 
Part C)
 
Every minute for 8 minutes (8 sets)

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
 
 
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

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
 
 
Part B)
 
3 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
 
 
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

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
 
 
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
 
 
Part C)
 
3 sets

16 bent over DB YTAs
16 DB lateral raises

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

March 19th, 2022

Comparison Will Kill You.

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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
 
 
Part B)
 
Complete in any order

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
 
 
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

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
 
 
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
 
 
Part C)
 
Complete in any order

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
 
 
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

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

WORKOUT

Workout Details

Part A)
 
4 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
 
 
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
 
 
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

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
 
 
Part B)
 
5 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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow