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:
 
Plank To Knee Tap:
 
Glute Bridge Hold:
 
Mountain Climber Twist:
 
Butterfly Sit Up:
 
Jumping Lunge:

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:
 
Plank To Knee Tap:
 
Banded Glute Bridge Hold:
 
Alternating DB Hang Snatch:
 
Butterfly Sit Up:
 
DB Thruster:

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:
 
Hollow Rock:
 
Hollow Hold:
 
Alternating DB Hang Snatch:
 
Butterfly Sit Up:
 
DB Thruster:
 
Banded Side Step:
 
Plank To Knee Tap:
 
Banded Glute Bridge Hold:

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:
 
Overhead Squat:
 
Power Snatch:
 
Back Squat:
 
Hollow Rock:
 
Hollow Hold:
 
Butterfly Sit Up:
 
Thruster:
 
Banded Side Step:
 
Plank To Knee Tap:
 
Banded Glute Bridge Hold:

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:
 
Pause Below The Knee Power Snatch:
 
Pause Overhead Squat:
 
Snatch Balance:
 
Single Arm DB Tate Press:
 
Static Leg V Up:
 
DB Wrist Curl:
 
Handstand Hold:

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

DB Skull Crusher:
 
Alternating DB Bench Press:
 
Scapular Push Up:
 
High Plank Hold:
 
DB Tate Press:
 
V Up:
 
Banded Pall Off Press:
 
Strict Pull Up:
 
KB Deadlift:

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:
 
Push Jerk:
 
DB Skull Crusher:
 
Alternating DB Bench Press:
 
Scapular Push Up:
https://youtu.be/34FZ55Kjdf
 
High Plank Hold:
 
DB Tate Press:
 
V Up:
 
Banded Pall Off Press:
 
Strict Pull Up:
 
KB Deadlift:

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:
 
Pause Below The Knee Power Clean:
 
Jerk Dip Hold:
 
Split Jerk:
 
Inverted Supine Row:
 
Clean Grip Romanian Deadlift:

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:
 
Jumping Air Squat:
 
Burpee:
 
Lateral Side Step:
 
Monster Walk:
 
Heel Tap Step Down:
 
Reverse Hyper:

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:
 
Standing Banded Abduction:
 
Heel Tap Step Down:
 
Banded Reverse Hyper:
 
DB Power Clean:
 
DB Front Squat:
 
Burpee Over DB:

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:
 
Banded KB Swing:
 
DB Power Clean:
 
DB Front Squat:
 
Burpee Over DB:
 
Lateral Side Step:
 
Standing Banded Abduction:
 
Heel Tap Step Down:
 
Banded Reverse Hyper:

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:
 
Power Clean:
 
Hang Power Clean:
 
Front Squat:
 
Banded KB Swing:
 
DB Power Clean:
 
DB Front Squat:
 
Burpee Over DB:
 
Lateral Side Step:
 
Standing Banded Abduction:
 
Heel Tap Step Down:
 
Banded Reverse Hyper:

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:
 
Front Squat:
 
DB Renegade Row:
 
Barbell Bent Over Row:
 
KB Front Rack Hold:

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:
 
Butt Kicker:
 
Bodyweight Front Raise:
 
Bodyweight Lateral Lunge:
 
Bodyweight Lateral Raise:
 
Plank Jack:
 
Shoulder Tap Push Up:
 
Side Tuck Up:

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:
 
Single Unders:
 
DB Arnold Press:
 
DB Lateral Lunge:
 
DB Renegade Row:
 
DB Man Maker:
 
DB Plank Slide:

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:
 
DB Single Leg Assisted RDL:
 
DB Thruster:
 
Bodyweight Bulgarian Split Squat Jumps:
 
Double Unders:
 
Single Unders:
 
DB Push Press:
 
DB Push Up:
 
DB Gorilla Row:
 
DB Man Maker:
 
DB Plank Slide:

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:
 
Deficit Deadlift:
 
Alternating Weighted Cossack Squat:
 
DB Single Leg Assisted RDL:
 
Thruster:
 
Bodyweight Bulgarian Split Squat Jumps:
 
Double Unders:
 
Single Unders:
 
DB Push Press:
 
DB Push Up:
 
DB Gorilla Row:
 
DB Man Maker:
 
DB Plank Slide:

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:
 
Squat Clean:
 
Split Jerk:
 
KB Sumo Squat Romanian Deadlift:

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:
 
Bodyweight Bent Over Lateral Raise:
 
Air Squat:
 
Wall Sit Hold:

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:
 
DB Hammer Curl:
 
Pike Push Up:
 
DB Deadlift:
 
DB Bent Over Seesaw Row:
 
DB Front Squat:

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:
 
Slow Plank Shoulder Tap:
 
Side To Side Crunch:
 
Hands Overhead Sit Up:
 
Superman Hold:
 
Crossbody V Up:
 
Weighted Wall Sit:
 
DB Hammer Curl:
 
Concept 2 Pike Up:
 
DB Deadlift:
 
Strict Pull Up:
 
DB Front Squat:

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:
 
Slow Plank Shoulder Tap:
 
Side To Side Crunch:
 
Hands Overhead Sit Up:
 
Superman Hold:
 
Crossbody V Up:
 
Weighted Wall Sit:
 
DB Hammer Curl:
 
Concept 2 Pike Up:
 
Deadlift:
 
Strict Pull Up:
 
Front Squat:

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:
 
Front Squat:
 
DB Standing Snow Angel:
 
DB Lateral Raise:
 
Banded Hip Thrust:

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