Week 11 | Mar 2021
MONDAY
Mar 15, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Side Steps
*Banded Optional*
Every Minute For 3 Minutes (3 Sets):
20 Plank To Knee Taps
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Glute Bridge Hold
*Banded Optional*
2 Sets:
As Many Rounds As Possible In 4 Minutes:
20 Mountain Climber Twists
15 Butterfly Sit Ups
10 Jumping Lunges
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Side Steps
Every Minute For 3 Minutes (3 Sets):
20 Plank To Knee Taps
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Glute Bridge Hold
2 Sets:
As Many Rounds As Possible In 8 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters
*Rest 2 Minutes Between Sets*
**Pick Up Where You Left Off**
Modifications
MOVEMENT DEMOS
WARM UP
Full Body Warm Up
8-10 Minutes
This is a general warm-up
WORKOUT
Workout Details
Every 2 Minutes For 6 Minutes (3 Sets):
6 Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets) :
20 Hollow Rocks + 20-30 Seconds Hollow Hold
2 Sets:
As Many Rounds As Possible In 8 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters
*Rest 2 Minutes Between Sets*
**Pick Up Where You Left Off**
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Side Steps
Every Minute For 3 Minutes (3 Sets):
20 Plank To Knee Taps
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Glute Bridge Hold
Modifications
Substitution For 6 Back Squats:
12 DB Goblet Squats / 12 DB Goblet Reverse Lunges
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
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
60-70% Of 1rm Squat Snatch
Every 2 Minutes For 6 Minutes (3 Sets):
6 Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
20 Hollow Rocks + 20-30 Second Hollow Hold
2 Sets:
As Many Rounds As Possible In 8 Minutes:
20 Hang Power Snatch
15 Butterfly Sit Ups
10 Thrusters
*Rest 2 Minutes Between Sets*
**Pick Up Where You Left Off**
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Side Steps
Every Minute For 3 Minutes (3 Sets):
20 Plank To Knee Taps
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Glute Bridge Hold
Modifications
MOVEMENT DEMOS
Workout
Every 3 Minutes For 15 Minutes (5 Sets):
Pause At The Knee Power Snatch +
Pause Below The Knee Power Snatch
Set 1 - 2: 60% Of 1rm Squat Snatch
Set 3 - 5: 70% Of 1rm Squat Snatch
Every 2 Minutes For 6 Minutes (3 Sets):
3 Pause Overhead Squat (3 Seconds Pause At Bottom)
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Balance
60% Of 1rm Squat Snatch
2 Sets:
10 Single Arm DB Tate Press (Each Side)
30 Second Straight Leg Sit Ups
*Rest As Needed*
2 Sets:
10 DB Wrist Curls
30 Seconds Handstand Hold
VIDEO DEMOS
TUESDAY
Mar 16, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Against A 10 Minute Time Clock:
15 Glute Bridges
20 Floor Extensions
25 Deadlift Jumps
*Rest 1 Minute Between Rounds*
Every 2 Minutes For 10 Minutes (5 Sets):
10 V Ups
10 Seconds Single Arm Plank Hold (Each Side)
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Against A 20 Minute Time Clock:
10 Strict Pull Ups
15 Calorie Bike
25 KB Deadlifts
*Rest 1 Minute Between Rounds*
Every 2 Minutes For 10 Minutes (5 Sets):
10-15 V Ups
10 Banded Pall Off Press (Each Side)
Modifications
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 15 Calorie Bike:
15 Calorie On Any Machine / 400m Run / 80 Double Unders / 120 Single Unders / 15 Burpees / 15 Down Up High Knees
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12 DB Skull Crushers
Station 2: 9 Alternating DB Bench Press
Station 3: 6 Scapular Push Ups + 10 Seconds High Plank Hold
Station 4: 12 DB Tate Press
Every 2 Minutes For 10 Minutes (5 Sets):
10-15 V Ups
10 Banded Pall Off Press (Each Side)
Against A 20 Minute Time Clock:
10 Strict Pull Ups
15 Calorie Bike
25 KB Deadlifts
*Rest 1 Minute Between Rounds*
Modifications
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 15 Calorie Bike:
15 Calorie On Any Machine / 400m Run / 80 Double Unders / 120 Single Unders / 15 Burpees / 15 Down Up High Knees
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 3 Sets:
6 Push Press
70+% Of 1rm Push Press
Every 90 Seconds For 3 Sets:
6 Push Jerk
70+% Of 1rm Push Jerk
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12 DB Skull Crushers
Station 2: 9 Alternating DB Bench Press
Station 3: 6 Scapular Push Ups + 10 Seconds High Plank Hold
Station 4: 12 DB Tate Press
Every 2 Minutes For 10 Minutes (5 Sets):
10-15 V Ups
10 Banded Pall Off Press (Each Side)
Against A 20 Minute Time Clock:
10 Strict Pull Ups
15 Calorie Bike
25 KB Deadlifts
*Rest 1 Minute Between Rounds
Modifications
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 15 Calorie Bike:
15 Calorie On Any Machine / 400m Run / 80 Double Unders / 120 Single Unders / 15 Burpees / 15 Down Up High Knees
MOVEMENT DEMOS
Workout
Every 3 Minutes For 15 Minutes (5 Sets):
Pause At The Knee Power Clean +
Pause Below The Knee Power Clean
Set 1 - 2: 60% Of 1rm Squat Clean
Set 3 - 5: 70% Of 1rm Squat Clean
Every 2 Minutes For 10 Minutes (5 Sets):
10 Seconds Jerk Dip Hold + Split Jerk
70% Of 1rm Push Press
3 Sets:
10 Inverted Supine Rows
8 Clean Grip Romanian Deadlifts
*Rest As Needed*
VIDEO DEMOS
WEDNESDAY
Mar 17, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 12 Minutes:
10 Tricep Extensions
8 Jumping Air Squats
6 Burpees
2 Sets:
10 Lateral Side Steps (Each Side)
10 Monster Walks
*Banded Optional*
*Rest As Needed*
2 Sets:
10 Heel Tap Step Downs
10 Reverse Hypers
*Banded Optional*
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
3 Sets:
10 Lateral Side Steps (Each Side)
10 Standing Banded Abductions (Each Side)
*Rest As Needed*
3 Sets:
10 Heel Tap Step Downs
10 Banded Reverse Hypers
As Many Rounds As Possible In 12 Minutes:
10 DB Power Cleans
8 DB Front Squats
6 Burpees Over DB
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
10 Banded KB Swings
As Many Rounds As Possible In 12 Minutes:
10 DB Power Cleans
8 DB Front Squats
6 Burpees Over DB
3 Sets:
10 Lateral Side Steps (Each Side)
10 Standing Banded Abductions (Each Side)
*Rest As Needed*
3 Sets:
10 Heel Tap Step Downs
10 Banded Reverse Hypers
Modifications
Substitution For 5 Front Squats:
10 DB Front Rack Forward / Backward Lunges
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 6 Minutes (3 Sets):
3 High Hang Squat Cleans
60-70% Of 1rm Power Clean
Every 2 Minutes For 6 Minutes (3 Sets):
1 Power Clean + 1 Hang Power Clean
70+% Of 1rm Front Squat
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
10 Banded KB Swings
As Many Rounds As Possible In 12 Minutes:
10 DB Power Cleans
8 DB Front Squats
6 Burpees Over DB
3 Sets:
10 Lateral Side Steps (Each Side)
10 Standing Banded Abductions (Each Side)
*Rest As Needed*
3 Sets:
10 Heel Tap Step Downs
10 Banded Reverse Hypers
Modifications
MOVEMENT DEMOS
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
5 Tempo Back Squats (3 Seconds Descent / 2 Seconds Pause At The Bottom)
50-55% Of 1rm Back Squat
Every 2 Minutes For 10 Minutes (5 Sets):
5 Tempo Front Squats (2 Seconds Descent / 2 Seconds Pause At The Bottom)
60% Of 1rm Front Squat
3 Sets:
10 DB Renegade Row Push Ups
10 Barbell Bent Over Rows
30 Seconds KB Front Rack Hold
*Rest As Needed*
VIDEO DEMOS
THURSDAY
Mar 18, 2021
REST DAY
REST DAY DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
Mar 19, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Buy In:
50 High Knees + 50 Butt Kickers
3 Sets:
10 Bodyweight Front Raises
10 Bodyweight Lateral Lunges
10 Bodyweight Lateral Raises
Buy Out:
50 High Knees + 50 Butt Kickers
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 Plank Jacks + 3-5 Shoulder Tap Push Ups
Station 2: 10-12 Side Tuck Ups (Each Side)
Modifications
Substitution For 50 High Knees + 50 Butt Kickers:
100 Mountain Climbers / 100 Double Unders / 200 Single Unders
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Buy In:
100 Double Unders / 200 Single Unders
3 Sets:
10 DB Arnold Press
10 DB Lateral Lunges
10 DB Renegade Rows
Buy Out:
100 Double Unders / 200 Single Unders
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
Modifications
Substitution For 100 Double Unders / 200 Single Unders:
150 Quick Taps / 100 Mountain Climbers / 150 Bicycle Kicks / 100 Jumping Jacks / :90 Plank Hold
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
2 Sets:
10 Alternating Weighted Cossack Squats
5 DB Single Leg Assisted RDLs (Each Side)
*Rest As Needed*
2 Sets:
10 Thrusters
10 Bodyweight Bulgarian Split Squat Jumps (Each Side)
Buy In:
100 Double Unders / 200 Single Unders
3 Sets:
10 DB Push Press
10 DB Push Ups
10 DB Gorilla Rows
Buy Out:
100 Double Unders / 200 Single Unders
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
Modifications
Substitution For 100 Double Unders / 200 Single Unders:
100 Jumping Jacks / 100 Plank Jacks/ 200 Quick Taps / 200 Bicycle Kicks / 100 Butterfly Sit Ups
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
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
55% Of 1rm Deadlift
2 Sets:
10 Alternating Weighted Cossack Squats
5 DB Single Leg Assisted RDLs (Each Side)
*Rest As Needed*
2 Sets:
10 Thrusters
10 Bodyweight Bulgarian Split Squat Jumps (Each Side)
Buy In:
100 Double Unders / 200 Single Unders
3 Sets:
10 DB Push Press
10 DB Push Ups
10 DB Gorilla Rows
Buy Out:
100 Double Unders / 200 Single Unders
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
Modifications
Substitution For 100 Double Unders / 200 Single Unders:
100 Jumping Jacks / 100 Plank Jacks/ 200 Quick Taps / 200 Bicycle Kicks / 100 Butterfly Sit Ups
MOVEMENT DEMOS
Workout
Every 2 Minutes For 16 Minutes (8 Sets):
2 Pause Squat Snatch (3 Second Pause In Catch)
Set 1 - 4: 55% Of 1rm Squat Snatch
Set 5 - 8: 60% Of 1rm Squat Snatch
Every 2 Minutes For 12 Minutes (6 Sets):
2 Squat Cleans + Split Jerk
Set 1 - 3: 55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 60% Of 1rm Squat Clean And Jerk
3 Sets:
6 KB Sumo Squat Romanian Deadlifts
*Heavy 6 Reps*
*Rest As Needed*
VIDEO DEMOS
SATURDAY
Mar 20, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
(15 Minute Time Cap)
21-15-9
Deadlift Jumps
Bodyweight Bent Over Lateral Raises
Air Squats
*Rest 2 Minutes*
3 Minute Wall Sit Hold
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every Minute For 2 Minutes (2 Sets):
30-50 Seconds Weighted Wall Sit Hold
Every Minute For 2 Minutes (2 Sets):
10-15 DB Hammer Curls
Every Minute For 2 Minutes (2 Sets):
30-50 Seconds Pike Push Ups
(20 Minute Time Cap)
21-15-9
DB Deadlifts
DB Bent Over Seesaw Rows
DB Front Squats
*Rest 3 Minutes*
2000m Row
Modifications
Substitution For 21-15-9 DB Bent Over Seesaw Rows:
21-15-9 Reps Of: Strict Pull Ups / DB Upright Rows
Substitution For 2000m Row:
60 Calorie On Any Machine / 3 Rounds Of: 50 Mountain Climbers - 50 Plank Jacks - 50 Butterfly Sit Ups / 800m Run
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute for 4 Minutes (2 Sets):
Station 1: 30-50 Seconds Flutter Kicks
Station 2: 16-24 Slow Plank Shoulder Taps
Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station 1 : 30-50 Seconds Side To Side Crunch
Station 2: 16-24 Hands Overhead Sit Ups
Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station 1: 30-50 Seconds Superman Hold
Station 2: 16-24 Crossbody V Ups
Every Minute For 3 Minutes (3 Sets):
30-50 Seconds Weighted Wall Sit Hold
Every Minute For 3 Minutes (3 Sets):
10-15 DB Hammer Curls
Every Minute For 3 Minutes (3 Sets):
30-50 Seconds Concept 2 Pike Ups
(30 Minute Time Cap)
21-15-9
DB Deadlifts
Strict Pull Ups
DB Front Squats
*Rest 3 Minutes*
2000m Row
Modifications
Substitution For 30-50 Seconds Concept 2 Pike Ups:
30-50 Seconds Pike Push Ups / 30-50 Seconds Pike Hold / 30-50 Seconds V Ups
Substitution For 21-15-9 Strict Pull Ups:
21-15-9 Reps Of: DB Bent Over Rows / DB Upright Rows
Substitution For 2000m Row:
60 Calorie On Any Machine / 3 Rounds Of: 50 Mountain Climbers - 50 Plank Jacks - 50 Butterfly Sit Ups / 800m Run
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Flutter Kicks
Station 2: 16-24 Slow Plank Shoulder Taps
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station1 : 30-50 Seconds Side To Side Crunch
Station 2: 16-24 Hands Overhead Sit Ups
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Superman Hold
Station 2: 16-24 Crossbody V Ups
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Weighted Wall Sit Hold
Every Minute For 5 Minutes (5 Sets):
10-15 DB Hammer Curls
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Concept 2 Pike Ups
(30 Minute Time Cap)
21-15-9
Deadlifts
Strict Pull Ups
Front Squats
*Rest 3 Minutes*
2000m Row
Modifications
Substitution For 30-50 Seconds Concept 2 Pike Ups:
30-50 Seconds Pike Push Ups / 30-50 Seconds Pike Hold / 30-50 Seconds V Ups
Substitution For 21-15-9 Strict Pull Ups:
21-15-9 Reps Of: DB Bent Over Rows / DB Upright Rows
Substitution For 2000m Row:
60 Calorie On Any Machine / 3 Rounds Of: 50 Mountain Climbers - 50 Plank Jacks - 50 Butterfly Sit Ups / 800m Run
MOVEMENT DEMOS
Workout
Every 3 Minutes For 9 Minutes (3 Sets):
6 Back Squats (10 Seconds Pause At Bottom)
50% Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
6 Front Squats (5 Seconds Pause At Bottom)
50% Of 1rm Front Squat
5 Sets:
10 DB Standing Snow Angels
10 DB Lateral Raises
10 Banded Hip Thrusts
*Rest As Needed*