Week 12 | March 2022
MONDAY
March 21st, 2022
Hustle for your MUSCLE!
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GS20
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GS40
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GS60
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GS80
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GSElite
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GSOLY
GS20
WARM UP
Warm Up
2 rounds
15 down ups
10 lunges
Complete 2 rounds then,
3 rounds
20 seconds superman hold
10 seconds rest
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
Part B)
3 rounds for time
30 air squats
20 DB upright rows
10 alternating DB snatches
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 air squats
20 DB upright rows
10 alternating DB snatches
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Plank jack:
https://youtu.be/J2xkqaqWgrw
Plank side hop:
https://youtu.be/d_hQmOovrY8
Air squat:
https://youtu.be/aCsSvnjockk
DB upright row:
https://youtu.be/TazDmp9Q_vM
Alternating DB power snatch:
https://youtu.be/oNGTVMs3O6g
GS40
WARM UP
Warm Up
3 rounds
250 meter row or 15 down ups
5 barbell back squats
10 barbell back rack lunges
Complete 3 rounds then,
5 rounds
20 seconds superman hold
10 seconds rest
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
Part B)
3 rounds for time
30 box jumps
20 strict pull ups
10 alternating DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 box jumps
20 strict pull ups
10 alternating DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 30 box jumps:
30 jumping air squats
https://youtu.be/VkX3-WfJAps
30 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 20 strict pull ups:
20 DB upright rows
https://youtu.be/TazDmp9Q_vM
30 jumping air squats
https://youtu.be/VkX3-WfJAps
30 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 20 strict pull ups:
20 DB upright rows
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Plank jack:
https://youtu.be/J2xkqaqWgrw
Plank side hop:
https://youtu.be/d_hQmOovrY8
Box jump:
https://youtu.be/rNaluifn1BA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB power snatch:
https://youtu.be/oNGTVMs3O6g
GS60
WARM UP
Warm Up
3 rounds
250 meter row or 15 down ups
5 barbell back squats
10 barbell back rack lunges
Complete 3 rounds then,
5 rounds
20 seconds superman hold
10 seconds rest
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 15 minutes (15 sets)
1 back squat
Rest remaining time of each set
Sets 1-5: 55-65%
Sets 6-10: 65-75%
Sets 11-15: 75-85%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
1 back squat
Rest remaining time of each set
Sets 1-5: 55-65%
Sets 6-10: 65-75%
Sets 11-15: 75-85%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part B)
2 sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
Part C)
3 rounds for time
30 box jumps
20 strict pull ups
10 alternating DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 box jumps
20 strict pull ups
10 alternating DB snatches
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 30 box jumps:
30 jumping air squats
https://youtu.be/VkX3-WfJAps
30 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 20 strict pull ups:
20 DB upright rows
https://youtu.be/TazDmp9Q_vM
30 jumping air squats
https://youtu.be/VkX3-WfJAps
30 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 20 strict pull ups:
20 DB upright rows
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Plank jack:
https://youtu.be/J2xkqaqWgrw
Plank side hop:
https://youtu.be/d_hQmOovrY8
Box jump:
https://youtu.be/rNaluifn1BA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB power snatch:
https://youtu.be/oNGTVMs3O6g
GS80
WARM UP
Warm Up
3 rounds
250 meter row or 15 down ups
5 barbell snatch deadlifts
5 barbell snatch pulls
5 barbell hang snatch high pulls
5 barbell snatch balance
5 barbell overhead squats
Complete 3 rounds then,
5 rounds
20 seconds superman hold
10 seconds rest
Move at warm up pace
WORKOUT
Workout Details
Part A)
6 sets
1 power snatch + 1 hang snatch
Sets 1-3: 55-65%
Sets 4-6: 65-75%
Based on your 1 rep max squat snatch
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 power snatch + 1 hang snatch
Sets 1-3: 55-65%
Sets 4-6: 65-75%
Based on your 1 rep max squat snatch
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
Every minute for 15 minutes (15 sets)
1 back squat
Rest remaining time of each set
Sets 1-5: 55-65%
Sets 6-10: 65-75%
Sets 11-15: 75-85%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
1 back squat
Rest remaining time of each set
Sets 1-5: 55-65%
Sets 6-10: 65-75%
Sets 11-15: 75-85%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part C)
2 sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
10-20 seconds side plank bounces each side
30 plank jacks
10-20 seconds plank side hops
Rest 30-60 seconds between sets
Part D)
3 rounds for time
30 box jumps
20 kipping pull ups
10 power snatches
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
30 box jumps
20 kipping pull ups
10 power snatches
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 30 box jumps:
30 jumping air squats
https://youtu.be/VkX3-WfJAps
30 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 20 kipping pull ups:
20 strict pull ups
https://youtu.be/FcQ1t9hUL5M
20 DB upright rows
https://youtu.be/TazDmp9Q_vM
30 jumping air squats
https://youtu.be/VkX3-WfJAps
30 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 20 kipping pull ups:
20 strict pull ups
https://youtu.be/FcQ1t9hUL5M
20 DB upright rows
https://youtu.be/TazDmp9Q_vM
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Plank jack:
https://youtu.be/J2xkqaqWgrw
Plank side hop:
https://youtu.be/d_hQmOovrY8
Box jump:
https://youtu.be/rNaluifn1BA
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
GSElite
WARM UP
Warm Up
3 rounds
250 meter row or 15 down ups
5 barbell clean deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell power cleans
5 barbell front squats
Complete 3 rounds then,
5 rounds
20 seconds superman hold
45-60 seconds banded monster walks
20-30 seconds bar hang
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
Every 90 seconds
3 cleans @ 70-78% of 1rm squat clean
3 sets
Every 75 seconds
2 cleans @ 76-82% of 1rm squat clean
5 sets
Every minute
1 clean @ 80-90% of 1rm squat clean
*Rest remaining time of each set
Every 90 seconds
3 cleans @ 70-78% of 1rm squat clean
3 sets
Every 75 seconds
2 cleans @ 76-82% of 1rm squat clean
5 sets
Every minute
1 clean @ 80-90% of 1rm squat clean
*Rest remaining time of each set
Part B)
5 sets
Back squat
Rest 2 minutes between sets
Set 1: 5 @ 70-76%
Set 2: 4 @ 78-82%
Sets 3-5: 3 @ 85-86%
Back squat
Rest 2 minutes between sets
Set 1: 5 @ 70-76%
Set 2: 4 @ 78-82%
Sets 3-5: 3 @ 85-86%
Part C)
4 sets
8-12 assisted tempo handstand push ups @ 2020
Rest as needed between sets
8-12 assisted tempo handstand push ups @ 2020
Rest as needed between sets
Part D)
For time
100 double unders
50 chest to bar pull ups
100 double unders
50 toes to bar
100 double unders
50 meter handstand walk
Time cap: 20 minutes
Laurens time: 11:14
100 double unders
50 chest to bar pull ups
100 double unders
50 toes to bar
100 double unders
50 meter handstand walk
Time cap: 20 minutes
Laurens time: 11:14
MOVEMENT DEMOS
Squat clean:
https://youtu.be/yT489tRHZg8
Back squat:
https://youtu.be/HsnyHv61qMo
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
Double under:
https://youtu.be/SqGUx2OolfM
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Toes to bar:
https://youtu.be/chXlXmItAWQ
Handstand walk:
https://youtu.be/jcDICeoge5M
GSOLY
WARM UP
Warm Up
3 rounds
250 meter row or 15 down ups
5 barbell snatch deadlifts
5 barbell snatch pulls
5 barbell hang snatch high pulls
5 barbell snatch balance
5 barbell overhead squats
Complete 3 rounds then,
5 rounds
20 seconds superman hold
10 seconds rest
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
3 snatch balance + 3 overhead squats
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%
Based on 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
3 snatch balance + 3 overhead squats
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%
Based on 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
Every 90 seconds for 9 minutes (6 sets)
1 hang power snatch + 1 hang snatch
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-6: 75-85%
Based on your 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 hang power snatch + 1 hang snatch
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-6: 75-85%
Based on your 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part C)
3 sets
15-20 seconds single leg banded hamstring curls each side
5-8 glute bridge walkouts
15-20 seconds side plank hold each side
Rest 60-90 seconds between sets
15-20 seconds single leg banded hamstring curls each side
5-8 glute bridge walkouts
15-20 seconds side plank hold each side
Rest 60-90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Glute bridge walkout:
https://youtu.be/vWgcCMz-1pM
Side plank hold:
https://youtu.be/w4T-jS5DQvY
TUESDAY
March 22nd, 2022
Never let fear decide your FATE.
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GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
3 rounds
10 banded pass throughs
8 banded pull aparts
6 samson lunges
Complete 3 rounds then,
2 rounds
20 banded hollow hold lat pulldowns
8 side steps each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 2 minutes (2 sets)
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 2 minutes (2 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 2 minutes (2 sets)
12-16 banded glute bridges
Rest remaining time of each set
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 2 minutes (2 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 2 minutes (2 sets)
12-16 banded glute bridges
Rest remaining time of each set
Part B)
As many rounds as possible in 10 minutes
400 meter run
18 DB thrusters
36 double unders or 72 single unders
18 DB front rack lunges
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
18 DB thrusters
36 double unders or 72 single unders
18 DB front rack lunges
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400 meter run:
500 meter on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
500 meter on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
DB thruster:
https://youtu.be/8yPcDDvWqsE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
GS40
WARM UP
Warm Up
3 rounds
10 banded pass throughs
8 banded pull aparts
6 samson lunges
Complete 3 rounds then,
2 rounds
20 banded hollow hold lat pulldowns
8 side steps each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 3 minutes (3 sets)
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded glute bridges
Rest remaining time of each set
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded glute bridges
Rest remaining time of each set
Part B)
As many rounds as possible in 18 minutes
500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
500 meter on any machine
400 meter run
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS60
WARM UP
Warm Up
3 rounds
10 banded pass throughs
8 banded pull aparts
6 samson lunges
Complete 3 rounds then,
2 rounds
20 banded hollow hold lat pulldowns
8 side steps each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
5 banded deadlifts
Rest remaining time of each set
50-60% of 1 rep max deadlift
5 banded deadlifts
Rest remaining time of each set
50-60% of 1 rep max deadlift
Part B)
Every minute for 3 minutes (3 sets)
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded glute bridges
Rest remaining time of each set
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded glute bridges
Rest remaining time of each set
Part C)
As many rounds as possible in 18 minutes
500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
500 meter on any machine
400 meter run
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS80
WARM UP
Warm Up
3 rounds
10 banded pass throughs
8 banded pull aparts
6 samson lunges
Complete 3 rounds then,
2 rounds
20 banded hollow hold lat pulldowns
8 side steps each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
3 clean pulls + 3 clean high pulls + 1 pause power clean (pause in catch position)
60-70% of 1 rep max clean
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
3 clean pulls + 3 clean high pulls + 1 pause power clean (pause in catch position)
60-70% of 1 rep max clean
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part B)
Every 3 minutes for 9 minutes (3 sets)
5 banded deadlifts
Rest remaining time of each set
50-60% of 1 rep max deadlift
5 banded deadlifts
Rest remaining time of each set
50-60% of 1 rep max deadlift
Part C)
Every minute for 3 minutes (3 sets)
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded glute bridges
Rest remaining time of each set
12-16 curtsy lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 goblet cossack squats
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded glute bridges
Rest remaining time of each set
Part D)
As many rounds as possible in 18 minutes
500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
500 meter row
18 thrusters
36 double unders or 72 single unders
18 front rack lunges
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
500 meter on any machine
400 meter run
15-20 burpees
https://youtu.be/YbnnsqGosjE
Substitution for 36 double unders or 72 single unders:
72 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Clean pull:
https://youtu.be/anJGxXdUIPY
Clean high pull:
https://youtu.be/8jIRsonYGvg
Pause power clean:
https://youtu.be/AbJEX5trkkU
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GSElite
WARM UP
Warm Up
3 rounds
10 banded pass throughs
10 banded pull aparts
10 barbell snatch deadlifts
Complete 3 rounds then,
2 rounds
20 banded hollow hold lat pulldowns
8 banded side steps each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
3 power snatches
*Build to a moderately heavy 3 reps
**Do not touch and go
***Allow 20 minutes
3 power snatches
*Build to a moderately heavy 3 reps
**Do not touch and go
***Allow 20 minutes
Part B)
4 sets
3 snatch pulls @ 80-100% of 1rm squat snatch
Rest as needed between sets
3 snatch pulls @ 80-100% of 1rm squat snatch
Rest as needed between sets
Part C)
5 sets
Strict press
Rest 2 minutes between sets
Set 1: 5 @ 75-78%
Set 2: 4 @ 78-82%
Sets 3-5: 3 @ 82-86%
*last 3 sets should be heavy
Strict press
Rest 2 minutes between sets
Set 1: 5 @ 75-78%
Set 2: 4 @ 78-82%
Sets 3-5: 3 @ 82-86%
*last 3 sets should be heavy
Part D)
Rotate stations every minute for 40 minutes (8 sets)
Station 1
Calorie run
Station 2
Calorie ski erg
Station 3
Calorie row
Station 4
Calorie assault bike
Station 5
Rest
For reference Lauren aimed for 12 calories on the runner and 15 calories on all other machines. Find your own numbers and aim to stay consistent.
Station 1
Calorie run
Station 2
Calorie ski erg
Station 3
Calorie row
Station 4
Calorie assault bike
Station 5
Rest
For reference Lauren aimed for 12 calories on the runner and 15 calories on all other machines. Find your own numbers and aim to stay consistent.
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch pull:
https://youtu.be/3TMZTEnjKy4
Strict press:
https://youtu.be/rDxIXuA75Ww
GSOLY
WARM UP
Warm Up
3 rounds
10 banded pass throughs
8 banded pull aparts
6 samson lunges
Complete 3 rounds then,
2 rounds
20 banded hollow hold lat pulldowns
8 side steps each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
8 sets
1-3 split jerks
Sets 1-4: 55-65%
Sets 5-8: 65-75%
Based on 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
1-3 split jerks
Sets 1-4: 55-65%
Sets 5-8: 65-75%
Based on 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)
Every 3 minutes for 9 minutes (3 sets)
5 hip thrusts
10-20 seconds hip thrust iso hold
5 hip thrusts
10-20 seconds hip thrust iso hold
Rest remaining time of each set
5 hip thrusts
10-20 seconds hip thrust iso hold
5 hip thrusts
10-20 seconds hip thrust iso hold
Rest remaining time of each set
Part C)
3 sets
Against a 90 seconds clock
30 seconds banded face pulls
30 seconds banded rows
In remaining time
Max reps bench dips
Rest 60 seconds between sets
Against a 90 seconds clock
30 seconds banded face pulls
30 seconds banded rows
In remaining time
Max reps bench dips
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Split jerk:
https://youtu.be/sHT50XslTBc
Hip thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Banded face pull:
https://youtu.be/XjItcZfIZno
Banded row:
https://youtu.be/Eq06svMgwAg
Bench dip:
https://youtu.be/sbKPRzlkJgo
WEDNESDAY
March 23rd, 2022
Life's a journey, NOT a race.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
100 meter run or 5 burpees
10 deadlift jumps
6 air squats
4 BW good mornings
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 6 minutes (3 sets)
Station 1
30-45 seconds banded straight arm lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Station 1
30-45 seconds banded straight arm lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Part B)
Rotate stations every minute for 10 minutes (2 sets)
Station 1
6-9 burpee broad jumps
Station 2
9-12 V ups
Station 3
12-15 down ups
Station 4
15-18 jumping air squats
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Station 1
6-9 burpee broad jumps
Station 2
9-12 V ups
Station 3
12-15 down ups
Station 4
15-18 jumping air squats
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded tricep extension:
https://youtu.be/1BHa7hD40bk
Burpee box broad jump:
https://youtu.be/fFKyoe2qHjY
V up:
https://youtu.be/5F4LUi_O_jY
Down up:
https://youtu.be/E-gzFtuecIs
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Mountain climber:
https://youtu.be/SSUB7zrU6sg
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
GS40
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
30-45 seconds banded straight lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Station 1
30-45 seconds banded straight lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Part B)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
6-9 burpee box jump overs
Station 2
9-12 hanging knee raises
Station 3
12-15 calorie bike
Station 4
15-18 down ups
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Station 1
6-9 burpee box jump overs
Station 2
9-12 hanging knee raises
Station 3
12-15 calorie bike
Station 4
15-18 down ups
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Modifications
Substitution for 6-9 burpee box jump overs:
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg
Substitution for 9-12 hanging knee raises:
9-12 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 12-15 calorie bike:
12-15 calorie on any machine
200-400 meter run
12-15 front squats
https://youtu.be/-_Nw3jP6J1w
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg
Substitution for 9-12 hanging knee raises:
9-12 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 12-15 calorie bike:
12-15 calorie on any machine
200-400 meter run
12-15 front squats
https://youtu.be/-_Nw3jP6J1w
MOVEMENT DEMOS
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded tricep extension:
https://youtu.be/1BHa7hD40bk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Down up:
https://youtu.be/E-gzFtuecIs
Mountain climber:
https://youtu.be/SSUB7zrU6sg
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
https://youtu.be/OQKWD2dJ2Oc
Banded tricep extension:
https://youtu.be/1BHa7hD40bk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Down up:
https://youtu.be/E-gzFtuecIs
Mountain climber:
https://youtu.be/SSUB7zrU6sg
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
GS60
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
3 pause front squats @ 2 seconds pause
70-80% of 1 rep max front squat
Rest 2 minutes between sets
3 pause front squats @ 2 seconds pause
70-80% of 1 rep max front squat
Rest 2 minutes between sets
Part B)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
30-45 seconds banded straight lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Station 1
30-45 seconds banded straight lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Part C)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
6-9 burpee box jump overs
Station 2
9-12 hanging knee raises
Station 3
12-15 calorie bike
Station 4
15-18 down ups
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Station 1
6-9 burpee box jump overs
Station 2
9-12 hanging knee raises
Station 3
12-15 calorie bike
Station 4
15-18 down ups
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Modifications
Substitution for 6-9 burpee box jump overs:
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg
Substitution for 9-12 hanging knee raises:
9-12 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 12-15 calorie bike:
12-15 calorie on any machine
200-400 meter run
12-15 front squats
https://youtu.be/-_Nw3jP6J1w
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg
Substitution for 9-12 hanging knee raises:
9-12 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 12-15 calorie bike:
12-15 calorie on any machine
200-400 meter run
12-15 front squats
https://youtu.be/-_Nw3jP6J1w
MOVEMENT DEMOS
Pause front squat:
https://youtu.be/-_Nw3jP6J1w
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded tricep extension:
https://youtu.be/1BHa7hD40bk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Down up:
https://youtu.be/E-gzFtuecIs
Mountain climber:
https://youtu.be/SSUB7zrU6sg
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
GS80
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
30-45 seconds hollow rocks
30-45 seconds superman snow angels
15-40 seconds high plank hold
Rest 60 seconds between sets
30-45 seconds hollow rocks
30-45 seconds superman snow angels
15-40 seconds high plank hold
Rest 60 seconds between sets
Part B)
3 sets
3 pause front squats @ 2 seconds pause
70-80% of 1 rep max front squat
Rest 2 minutes between sets
3 pause front squats @ 2 seconds pause
70-80% of 1 rep max front squat
Rest 2 minutes between sets
Part C)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
30-45 seconds banded straight lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Station 1
30-45 seconds banded straight lat pulldowns
Station 2
30-45 seconds banded tricep extensions
Rest remaining time of each set
Part D)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
6-9 burpee box jump overs
Station 2
9-12 toes to bar
Station 3
12-15 calorie bike
Station 4
15-18 down ups
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Station 1
6-9 burpee box jump overs
Station 2
9-12 toes to bar
Station 3
12-15 calorie bike
Station 4
15-18 down ups
Station 5
18-21 mountain climbers + high plank hold in remaining time
Rest remaining time of each set for station 1, 2, 3 and 4
Modifications
Substitution for 6-9 burpee box jump overs:
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg
Substitution for 9-12 toes to bar:
9-12 hanging knee raises
https://youtu.be/YoqU047BHRs
9-12 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 12-15 calorie bike:
12-15 calorie on any machine
200-400 meter run
12-15 front squats
https://youtu.be/-_Nw3jP6J1w
6-9 burpee high knees
https://youtu.be/cov2CguO5Gg
Substitution for 9-12 toes to bar:
9-12 hanging knee raises
https://youtu.be/YoqU047BHRs
9-12 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 12-15 calorie bike:
12-15 calorie on any machine
200-400 meter run
12-15 front squats
https://youtu.be/-_Nw3jP6J1w
MOVEMENT DEMOS
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Superman snow angel:
https://youtu.be/BJRIbSzyJlY
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
Pause front squat:
https://youtu.be/-_Nw3jP6J1w
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded tricep extension:
https://youtu.be/1BHa7hD40bk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
Toes to bar:
https://youtu.be/chXlXmItAWQ
Down up:
https://youtu.be/E-gzFtuecIs
Mountain climber:
https://youtu.be/SSUB7zrU6sg
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter run or 10 burpees
10 scorpions
10 hand release push ups
10 plank to knee taps
10 air squats
Move at warm up pace
100 meter run or 10 burpees
10 scorpions
10 hand release push ups
10 plank to knee taps
10 air squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
For practice
Free standing handstand work
*Allow 15 minutes
Free standing handstand work
*Allow 15 minutes
Part B)
3 sets
2-4 negative box pike handstand push ups @ 3 seconds descent
2-4 box pike handstand push ups
3-5 negative handstand push ups @ 3 seconds descent
3-5 handstand push ups
5 negative tricep push ups @ 5 seconds descent
5-10 tricep push ups
30-60 seconds handstand hold variation
Rest 2 minutes between sets
2-4 negative box pike handstand push ups @ 3 seconds descent
2-4 box pike handstand push ups
3-5 negative handstand push ups @ 3 seconds descent
3-5 handstand push ups
5 negative tricep push ups @ 5 seconds descent
5-10 tricep push ups
30-60 seconds handstand hold variation
Rest 2 minutes between sets
Part C)
10 minutes rowing @ damper 1
60 seconds @ Stroke Rate 16
60 seconds @ Stroke Rate 17
60 seconds @ Stroke Rate 18
60 seconds @ Stroke Rate 19
60 seconds @ Stroke Rate 20
30 seconds @ Stroke Rate 21
30 seconds @ Stroke Rate 22
30 seconds @ Stroke Rate 23
30 seconds @ Stroke Rate 24
30 seconds @ Stroke Rate 25
30 seconds @ Stroke Rate 26
30 seconds @ Stroke Rate 27
30 seconds @ Stroke Rate 28
30 seconds @ Stroke Rate 29
30 seconds @ Stroke Rate 29+
60 seconds @ Stroke Rate 16
60 seconds @ Stroke Rate 17
60 seconds @ Stroke Rate 18
60 seconds @ Stroke Rate 19
60 seconds @ Stroke Rate 20
30 seconds @ Stroke Rate 21
30 seconds @ Stroke Rate 22
30 seconds @ Stroke Rate 23
30 seconds @ Stroke Rate 24
30 seconds @ Stroke Rate 25
30 seconds @ Stroke Rate 26
30 seconds @ Stroke Rate 27
30 seconds @ Stroke Rate 28
30 seconds @ Stroke Rate 29
30 seconds @ Stroke Rate 29+
Part D)
Every 4 minutes for 32 minutes (8 sets)
500 meter row
Rest remaining time of each set
*Complete the first row as a starting point. Increase your pace by 1-2 seconds each time
For reference
Lauren's times: 1:56 /1:54 / 1:52 / 1:50 / 1:49 / 1:48 / 1:50 / 1:53
500 meter row
Rest remaining time of each set
*Complete the first row as a starting point. Increase your pace by 1-2 seconds each time
For reference
Lauren's times: 1:56 /1:54 / 1:52 / 1:50 / 1:49 / 1:48 / 1:50 / 1:53
Part E)
For quality
100 GHD sit ups
Break up reps and rest as needed
100 GHD sit ups
Break up reps and rest as needed
MOVEMENT DEMOS
Free standing handstand:
https://youtu.be/eA5dynhksjs
DB box pike handstand push up:
https://youtu.be/XugEnmu3d7U
DB tricep push up:
https://youtu.be/GJzQQ1Od8cY
Handstand hold:
https://youtu.be/eA5dynhksjs
GHD sit up:
https://youtu.be/Avl95Jh0P6I
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
100 meter run or 10 burpees
10 barbell deadlifts
8 barbell hang power cleans
6 barbell front squats
4 barbell good mornings
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
1 power clean + 1 hang clean @ 60-70% of 1 rep max squat clean
Rest remaining time of each set
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 @ 60-70% of 1 rep max squat clean
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
5 sets
3 jerk dip hold @ 5 seconds
1 split jerk hold @ 10 seconds
Rest 60 seconds between sets
50-60% 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
3 jerk dip hold @ 5 seconds
1 split jerk hold @ 10 seconds
Rest 60 seconds between sets
50-60% 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 C)
Complete in any order
25 DB windmills each side
50 seated press
Break up reps and rest as needed
25 DB windmills each side
50 seated press
Break up reps and rest as needed
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Jerk dip hold:
https://youtu.be/BNgRC91IWp8
Split jerk hold:
https://youtu.be/qjcKmLAM2CE
DB windmill:
https://youtu.be/L2mo_nFkv-Y
Seated press:
https://youtu.be/fQWgLA-H3NU
THURSDAY
March 24th, 2022
So very thankful, incredibly grateful, blessed.
-
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
FRIDAY
March 25th, 2022
Inhale Courage, Exhale Fear.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
1 round
20-30 seconds hollow hold
30-40 seconds cat cows
40-50 seconds high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 DB bent over rows
Move at warm up pace
20-30 seconds hollow hold
30-40 seconds cat cows
40-50 seconds high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 DB bent over rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
1-2 sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part B)
For time
800 meter run
50 DB lunges
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
800 meter run
50 DB lunges
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substitution for 800 meter run:
1000 meter on any machine
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substitution for 800 meter run:
1000 meter on any machine
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
MOVEMENT DEMOS
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB lunge:
https://youtu.be/FEngJY7fx8Y
DB push press:
https://youtu.be/znW6BTFr6Io
GS40
WARM UP
Warm Up
2 rounds
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 2 rounds then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 2 rounds then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
3-4
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part B)
For time
1000 meter row
50 DB box step overs
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
1000 meter row
50 DB box step overs
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substituion for 1000 meter row:
1000 meter on any machine
800 meter run
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substituion for 1000 meter row:
1000 meter on any machine
800 meter run
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs
MOVEMENT DEMOS
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
GS60
WARM UP
Warm Up
1 round
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
10 DB bent over lateral raises
10 DB incline bench press
Rest remaining time of each set
10 DB bent over lateral raises
10 DB incline bench press
Rest remaining time of each set
Part B)
2-3 sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part C)
For time
1000 meter row
50 DB box step overs
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
1000 meter row
50 DB box step overs
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substituion for 1000 meter row:
1000 meter on any machine
800 meter run
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substituion for 1000 meter row:
1000 meter on any machine
800 meter run
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs
MOVEMENT DEMOS
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB incline bench press:
https://youtu.be/BG9EfqEzN5U
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
GS80
WARM UP
Warm Up
1 round
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
8 sets
3 strict press + 3 push press + 3 push jerks
Rest as needed between sets
Sets 1-4: 55-65%
Sets 5-8: 65-75%
Based on your 1 rep max strict press
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
3 strict press + 3 push press + 3 push jerks
Rest as needed between sets
Sets 1-4: 55-65%
Sets 5-8: 65-75%
Based on your 1 rep max strict press
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part B)
Every 2 minutes for 10 minutes (5 sets)
10 DB bent over lateral raises
10 DB incline bench press
Rest remaining time of each set
10 DB bent over lateral raises
10 DB incline bench press
Rest remaining time of each set
Part C)
2-3 sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
8-10 side plank reach throughs
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part D)
For time
1000 meter row
50 DB box step overs
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
1000 meter row
50 DB box step overs
25 DB push press
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8-10 side plank reach throughs:
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substituion for 1000 meter row:
1000 meter on any machine
800 meter run
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs
8-10 side plank bounce
https://youtu.be/pUiJNWjnMA0
Substituion for 1000 meter row:
1000 meter on any machine
800 meter run
4 minute AMRAP of:
50 mountain climbers
https://youtu.be/vmsERu3LCxY
50 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 50 DB box step overs:
50 DB front rack reverse lunges
https://youtu.be/bmz8Sm4bYZs
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB incline bench press:
https://youtu.be/BG9EfqEzN5U
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
GSElite
WARM UP
Warm Up
1 round
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
6 sets
3 safety bar back squats @ 78%)
Rest as needed between sets
3 safety bar back squats @ 78%)
Rest as needed between sets
Part B)
4 sets
Hip thrust @ building weight
Set 1: 12 reps @ 75%
Set 2: 10 reps @ 80%
Set 3: 8 reps @ 85%
Set 4: 8+ reps into max iso hold @ 85%
Laurens last set: 12 reps + 25 seconds iso hold
*Percentage based on 1rm deadlift
Hip thrust @ building weight
Set 1: 12 reps @ 75%
Set 2: 10 reps @ 80%
Set 3: 8 reps @ 85%
Set 4: 8+ reps into max iso hold @ 85%
Laurens last set: 12 reps + 25 seconds iso hold
*Percentage based on 1rm deadlift
Part C)
3 sets
8 ATG split squats each side
8-10 glute ham raises
Rest as needed between sets
8 ATG split squats each side
8-10 glute ham raises
Rest as needed between sets
Part D)
Every 6 minutes for 36 minutes (6 sets)
800 meter run
Walk remaining time of each set
*Complete the first run @ 5km pace then increase pace on each interval afterwards
800 meter run
Walk remaining time of each set
*Complete the first run @ 5km pace then increase pace on each interval afterwards
MOVEMENT DEMOS
Safety bar back squat:
https://youtu.be/ZPLQZ-uo9Y4
Hip thrust:
https://youtu.be/kxczTx009Bw
ATG split squat:
https://youtu.be/cc8CwfYjjbk
Glute ham raise:
https://youtu.be/tQVqwCgVyb0
GSOLY
WARM UP
Warm Up
1 round
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
20-30 seconds bar hang or hollow hold
30-40 seconds cat cows
40-50 seconds handstand hold or high plank hold
Complete 1 round then,
3 rounds
3 walkout to push up
3 air squats
3 split squats each side
10 barbell bent over rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
6-8 back rack bulgarian split squats each side
8-10 DB IYTs
Rest as needed between sets
For back rack bulgarian split squats, build to a moderate weight
6-8 back rack bulgarian split squats each side
8-10 DB IYTs
Rest as needed between sets
For back rack bulgarian split squats, build to a moderate weight
Part B)
Complete in any order
60 banded wide grip pull ups
50 ring rows
40 push ups
Break up reps and rest as needed
60 banded wide grip pull ups
50 ring rows
40 push ups
Break up reps and rest as needed
Part C)
2 sets
8 cuban press
Rest 15 seconds
8 DB lateral raises
Rest 15 seconds
2 turkish get ups each side
Rest 15 seconds
8 cuban press
Rest 15 seconds
8 DB lateral raises
Rest 15 seconds
2 turkish get ups each side
Rest 15 seconds
Modifications
Substitution for 60 banded wide grip pull up:
60 DB or barbell bent over row
https://youtu.be/wxqz5TW8lYg
Substitution for 50 ring row:
50 DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc
60 DB or barbell bent over row
https://youtu.be/wxqz5TW8lYg
Substitution for 50 ring row:
50 DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc
MOVEMENT DEMOS
Back rack bulgarian split squat: https://youtu.be/CgwEVZUtDHU
DB IYT:
https://youtu.be/nlUFNi3hROI
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Ring row:
https://youtu.be/xr2iqzcCamA
Push up:
https://youtu.be/A0kHvANcgZk
DB cuban press:
https://youtu.be/nLuN7k5Sbpg
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Turkish get up:
https://youtu.be/3tO8x61pAMY
SATURDAY
March 26th, 2022
Habits change into CHARACTER.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions
Complete 2 rounds then,
45-60 seconds weighted wall sit hold
Move at warm up pace
18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions
Complete 2 rounds then,
45-60 seconds weighted wall sit hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
100 DB tate press
50 banded rows
Break up reps and rest as needed
100 DB tate press
50 banded rows
Break up reps and rest as needed
Part B)
5 rounds for time
200 meter run
21 DB bent over rows
15 push ups
9 DB hang squat cleans
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
21 DB bent over rows
15 push ups
9 DB hang squat cleans
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded row:
https://youtu.be/Eq06svMgwAg
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Push up:
https://youtu.be/A0kHvANcgZk
DB hang squat clean:
https://youtu.be/FcQ1t9hUL5M
GS40
WARM UP
Warm Up
3 rounds
9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions
Complete 3 rounds then,
60-90 seconds weighted wall sit hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
100 DB tate press
50 banded wide grip strict pull ups
Break up reps and rest as needed
100 DB tate press
50 banded wide grip strict pull ups
Break up reps and rest as needed
Part B)
5 rounds for time
400 meter run
21 strict pull ups
15 push ups
9 DB hang squat cleans
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
21 strict pull ups
15 push ups
9 DB hang squat cleans
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 banded wide grip pull ups:
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM
Substitution for 400 meter run:
500 meter on any machine
15-25 burpees
https://youtu.be/8xCHok6CYwQ
Substitution for 21 strict pull ups:
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM
Substitution for 400 meter run:
500 meter on any machine
15-25 burpees
https://youtu.be/8xCHok6CYwQ
Substitution for 21 strict pull ups:
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB hang squat clean:
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/yaBmtkjBKjw
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB hang squat clean:
https://youtu.be/FcQ1t9hUL5M
GS60
WARM UP
Warm Up
3 rounds
9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions
Complete 3 rounds then,
60-90 seconds weighted wall sit hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
15-20 banded KB swings
3 turkish get ups each side
Rest 30-60 seconds between sets
15-20 banded KB swings
3 turkish get ups each side
Rest 30-60 seconds between sets
Part B)
Complete in any order
100 DB tate press
50 banded wide grip strict pull ups
Break up reps and rest as needed
100 DB tate press
50 banded wide grip strict pull ups
Break up reps and rest as needed
Part C)
5 rounds for time
400 meter run
21 strict pull ups
15 push ups
9 DB hang squat cleans
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
21 strict pull ups
15 push ups
9 DB hang squat cleans
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 banded wide grip pull ups:
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM
Substitution for 400 meter run:
500 meter on any machine
15-25 burpees
https://youtu.be/8xCHok6CYwQ
Substitution for 21 strict pull ups:
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM
Substitution for 400 meter run:
500 meter on any machine
15-25 burpees
https://youtu.be/8xCHok6CYwQ
Substitution for 21 strict pull ups:
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE
MOVEMENT DEMOS
Banded KB swing:
https://youtu.be/hshwImt6MLw
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push up:
https://youtu.be/A0kHvANcgZk
DB hang squat clean:
https://youtu.be/FcQ1t9hUL5M
GS80
WARM UP
Warm Up
3 rounds
9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions
Complete 3 rounds then,
60-90 seconds weighted wall sit hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
2-4 overhead squats
Rest 90 seconds between sets
Build to a heavy 2-4 reps
2-4 overhead squats
Rest 90 seconds between sets
Build to a heavy 2-4 reps
Part B)
3 sets
15-20 banded KB swings
3 turkish get ups each side
Rest 30-60 seconds between sets
15-20 banded KB swings
3 turkish get ups each side
Rest 30-60 seconds between sets
Part C)
Complete in any order
100 DB tate press
50 banded wide grip strict pull ups
Break up reps and rest as needed
100 DB tate press
50 banded wide grip strict pull ups
Break up reps and rest as needed
Part D)
5 rounds for time
400 meter run
21 kipping pull ups
15 push ups
9 hang squat cleans
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
400 meter run
21 kipping pull ups
15 push ups
9 hang squat cleans
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 50 banded wide grip pull ups:
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM
Substitution for 400 meter run:
500 meter on any machine
15-25 burpees
https://youtu.be/8xCHok6CYwQ
Substitution for 21 kipping pull ups:
21 strict pull ups
https://youtu.be/FcQ1t9hUL5M
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE
50 bent over DB YTAs
https://youtu.be/YxKniwNQjgM
Substitution for 400 meter run:
500 meter on any machine
15-25 burpees
https://youtu.be/8xCHok6CYwQ
Substitution for 21 kipping pull ups:
21 strict pull ups
https://youtu.be/FcQ1t9hUL5M
DB bent over seesaw rows
https://youtu.be/LmHV53SMaoE
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Banded KB swing:
https://youtu.be/hshwImt6MLw
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Push up:
https://youtu.be/A0kHvANcgZk
Hang squat clean:
https://youtu.be/3eMcMSHAiME
GSElite
WARM UP
Warm Up
3 rounds
9 calorie bike or 18 shoulder taps
100 feet sandbag or farmer carry
10 sandbag or goblet squats
10 banded tricep extensions
Complete 3 rounds then,
60-90 seconds weighted wall sit hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
15 DB goblet squats @ heavy weight
20 DB goblet squats @ light weight
Rest 90 seconds between sets
15 DB goblet squats @ heavy weight
20 DB goblet squats @ light weight
Rest 90 seconds between sets
Part B)
3 sets
6-8 single arm DB strict press
8-12 single arm DB row each side
Rest 90 seconds between sets
6-8 single arm DB strict press
8-12 single arm DB row each side
Rest 90 seconds between sets
Part C)
For time
21-18-15-12-9-6-3
Calories C2 bike
Air squats
Time cap:
Laruens time:
21-18-15-12-9-6-3
Calories C2 bike
Air squats
Time cap:
Laruens time:
Part D)
4 sets
15 seconds max lateral raises
15 seconds lateral raise hold
Rest 60 seconds AND repeat then…
2 sets
30 seconds max strict press
30 seconds overhead hold
For reference, Lauren used 2.5lb plates for 1st part & 5lb plates for the strict press
15 seconds max lateral raises
15 seconds lateral raise hold
Rest 60 seconds AND repeat then…
2 sets
30 seconds max strict press
30 seconds overhead hold
For reference, Lauren used 2.5lb plates for 1st part & 5lb plates for the strict press
Part E)
Tabata hollow hold
8 sets
20 seconds hollow hold
10 seconds rest
8 sets
20 seconds hollow hold
10 seconds rest
MOVEMENT DEMOS
Goblet squat:
https://youtu.be/m8ElyK0IXMY
Single arm DB strict press:
https://youtu.be/WbpDz0p-4gM
Single arm DB row:
https://youtu.be/sNIdwURskPw
Air squat:
https://youtu.be/aCsSvnjockk
Lateral raise:
https://youtu.be/ntOPR3ZhWYg
Lateral raise hold:
https://youtu.be/iYqwCdtmbks
Strict press:
https://youtu.be/LXR_jjtnQyQ
Overhead hold:
https://youtu.be/q6qNFYEDVWs
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GSOLY
WARM UP
Warm Up
INSERT WARMUP
HERE
WORKOUT
Workout Details
INSERT WORKOUT
HERE
MOVEMENT DEMOS
INSERT MOVEMENT DEMOS
HERE
HERE
SUNDAY
March 27th, 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