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2 comments ·Mar 14, 2021

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

Side Step:
https://youtu.be/VIyQES57ziw
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0

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

Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Banded Glute Bridge Hold:
https://youtu.be/3Lrhta33I1A
 
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE

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

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Hollow Rock:
https://youtu.be/AmuzrW4vytk
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Banded Glute Bridge Hold:
https://youtu.be/3Lrhta33I1A

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

Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Hollow Rock:
https://youtu.be/AmuzrW4vytk
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Banded Glute Bridge Hold:
https://youtu.be/3Lrhta33I1A

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

Pause At The Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU
 
Pause Below The Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY
 
Pause Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
Single Arm DB Tate Press:
https://youtu.be/WCSij41DJ-c
 
Static Leg V Up:
https://youtu.be/MnuowLijWGM
 
DB Wrist Curl:
https://youtu.be/kMKVO7RUkdU
 
Handstand Hold:
https://youtu.be/gaH4Z2Vt7BY

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

Glute Bridge:
https://youtu.be/SNsrJcSxMTM
 
Floor Extension:
https://youtu.be/2IgJCgKD4wM
 
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik

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

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
KB Deadlift:
https://youtu.be/Oe0kSCBV1ek
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Banded Pall Off Press:
https://youtu.be/b6iw04FYmXk

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

DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Banded Pall Off Press:
https://youtu.be/b6iw04FYmXk
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
KB Deadlift:
https://youtu.be/Oe0kSCBV1ek

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

Push Press:
https://youtu.be/cEwY4LL-hgU
 
Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Scapular Push Up:
https://youtu.be/34FZ55Kjdf
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Banded Pall Off Press:
https://youtu.be/b6iw04FYmXk
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
KB Deadlift:
https://youtu.be/Gi5age9S6y0

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

Pause At The Knee Power Clean:
https://youtu.be/6Q5zdR0wiw4
 
Pause Below The Knee Power Clean:
https://youtu.be/qz0syEdqyJs
 
Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
Inverted Supine Row:
https://youtu.be/xDrTXbSiEi0
 
Clean Grip Romanian Deadlift:
https://youtu.be/DAHXBv9rLr4

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

Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Lateral Side Step:
https://youtu.be/edo0skVCpsY
 
Monster Walk:
https://youtu.be/vPyPEAabmDI
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
 
Reverse Hyper:
https://youtu.be/VDPngIZdaZw

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

Lateral Side Step:
https://youtu.be/edo0skVCpsY
 
Standing Banded Abduction:
https://youtu.be/XMSARFyW78E
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Burpee Over DB:
 https://youtu.be/8YthCxc9t8Q

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

Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded KB Swing:
https://youtu.be/hshwImt6MLw
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Burpee Over DB:
 https://youtu.be/8YthCxc9t8Q
 
Lateral Side Step:
https://youtu.be/edo0skVCpsY
 
Standing Banded Abduction:
https://youtu.be/XMSARFyW78E
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw

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

High Hang Squat Clean:
https://youtu.be/EhjYFEycVko
 
Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded KB Swing:
https://youtu.be/hshwImt6MLw
 
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Burpee Over DB:
 https://youtu.be/8YthCxc9t8Q
 
Lateral Side Step:
https://youtu.be/edo0skVCpsY
 
Standing Banded Abduction:
https://youtu.be/XMSARFyW78E
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw

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

Tempo Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
Barbell Bent Over Row:
https://youtu.be/lx-mvh10kNE
 
KB Front Rack Hold:
https://youtu.be/UYwXi17c4Rg

THURSDAY

Mar 18, 2021

REST DAY

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

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

Mar 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

High Knee:
https://youtu.be/cWduJyaxxgo
 
Butt Kicker:
https://youtu.be/f6MMMKXtASw
 
Bodyweight Front Raise:
https://youtu.be/DMttWNeAMoE
 
Bodyweight Lateral Lunge:
https://youtu.be/GftTlsvGX9s
 
Bodyweight Lateral Raise:
https://youtu.be/GftTlsvGX9s
 
Plank Jack:
https://youtu.be/J2xkqaqWgrw
 
Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s

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

Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
 
DB Lateral Lunge:
https://youtu.be/EpRYlmjK7HE
 
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
DB Man Maker:
https://youtu.be/_6vbOXBLCD4
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

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

Alternating Weighted Cossack Squat:
https://youtu.be/jHDfTK8Ij5U
 
DB Single Leg Assisted RDL:
https://youtu.be/bSSllR6MoZs
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Bodyweight Bulgarian Split Squat Jumps:
https://youtu.be/CgwEVZUtDHU
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
DB Gorilla Row:
 
DB Man Maker:
https://youtu.be/_6vbOXBLCD4
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

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

Pause At The Knee Deadlift:
https://youtu.be/r2zHn-YADQ0
 
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
 
Alternating Weighted Cossack Squat:
https://youtu.be/jHDfTK8Ij5U
 
DB Single Leg Assisted RDL:
https://youtu.be/bSSllR6MoZs
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
Bodyweight Bulgarian Split Squat Jumps:
https://youtu.be/CgwEVZUtDHU
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
DB Push Up:
https://youtu.be/Mihch7N83uo
 
DB Gorilla Row:
 
DB Man Maker:
https://youtu.be/_6vbOXBLCD4
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

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

Pause Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Squat Clean:
https://youtu.be/yT489tRHZg8
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc

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

Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
Bodyweight Bent Over Lateral Raise:
https://youtu.be/UHosGYRIfD4
 
Air Squat:
https://youtu.be/aCsSvnjockk
 
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY

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

Weighted Wall Sit:
https://youtu.be/sGkLgz4N0ew
 
DB Hammer Curl:
https://youtu.be/EUhyoiAuh3w
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
DB Bent Over Seesaw Row:
https://youtu.be/LmHV53SMaoE
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4

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

Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Slow Plank Shoulder Tap:
https://youtu.be/3aLPIhE4AiY
 
Side To Side Crunch:
https://youtu.be/yzVYJ0ZQyWI
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
 
Weighted Wall Sit:
https://youtu.be/sGkLgz4N0ew
 
DB Hammer Curl:
https://youtu.be/EUhyoiAuh3w
 
Concept 2 Pike Up:
https://youtu.be/Pn4WXvvgxig
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4

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

Flutter Kick:
https://youtu.be/eXHVnJKEwKI
 
Slow Plank Shoulder Tap:
https://youtu.be/3aLPIhE4AiY
 
Side To Side Crunch:
https://youtu.be/yzVYJ0ZQyWI
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
 
Weighted Wall Sit:
https://youtu.be/sGkLgz4N0ew
 
DB Hammer Curl:
https://youtu.be/EUhyoiAuh3w
 
Concept 2 Pike Up:
https://youtu.be/Pn4WXvvgxig
 
Deadlift:
https://youtu.be/lXUUM1itAkU
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w

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*

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
DB Standing Snow Angel:
https://youtu.be/8YHUlS8CeHc
 
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
Banded Hip Thrust:
https://youtu.be/CMrgf91CKzQ

SUNDAY

Mar 21, 2021

REST DAY

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

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


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