Week 12 | Mar 2021

MONDAY

Mar 22, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Static Legs V Ups
Station 2: 30-50 Second Hollow Hold
Station 3: 8-12 Side Plank Hip Taps (Each Side)

-

3 Rounds For Time: (10 Minute Time Cap)

20 Walking Lunges
40 Russian Twists
20 Plank Bounces

Modifications

MOVEMENT DEMOS

Static Leg V Up:
 
Hollow Hold:
 
Side Plank Hip Tap:
 
Walking Lunge:
 
Russian Twist:
 
Plank Bounce:

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 8-12 Static Legs V Ups
Station 2: 30-50 Second Hollow Hold
Station 3: 8-12 Side Plank Hip Taps (Each Side)

-

3 Rounds For Time: (20 Minute Time Cap)
20 Alternating Box Step Ups
20 Weighted Russian Twists
20 Alternating DB Snatch

Modifications

Substitution For 20 Alternating Box Step Ups:
20 Reverse Lunge To Knee Jumps (Each Side) / 40 Jumping Air Squats / 40 Pop Squats

MOVEMENT DEMOS

Static Leg V Up:
 
Hollow Hold:
 
Side Plank Hip Tap:
 
Alternating Box Step Up:
 
Weighted Russian Twist:
 
Alternating DB Snatch:

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
60-70% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):
6-8 Alternating Weighted Cossack Squats

-

3 Rounds For Time: (20 Minute Time Cap)
20 Alternating Box Step Ups
20 Weighted Russian Twists
20 Alternating DB Snatch

-

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 8-12 Static Legs V Ups
Station 2: 30-50 Second Hollow Hold
Station 3: 8-12 Side Plank Hip Taps (Each Side)

Modifications

Substitution For 10 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 20 Jumping Lunges

Substitution For 20 Alternating Box Step Ups:
20 Reverse Lunge To Knee Jumps (Each Side) / 40 Jumping Air Squats / 40 Pop Squats

MOVEMENT DEMOS

Back Squat:
 
Alternating Weighted Cossack Squat:
 
Alternating Box Step Up:
 
Weighted Russian Twist:
 
Alternating DB Snatch:
 
Static Leg V Up:
 
Hollow Hold:
 
Side Plank Hip Tap:

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 6 Minutes (3 Sets):
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch

Every 90 Seconds For 6 Minutes (4 Sets):
3 Power Snatch
60-65% Of 1rm Snatch

-

Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats

60-70% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):
6-8 Alternating Weighted Cossack Squats

-

3 Rounds For Time: (20 Minute Time Cap)
20 Alternating Box Step Ups
20 Weighted Russian Twists
20 Alternating DB Snatch

-

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Static Legs V Ups
Station 2: 30-50 Seconds Hollow Hold
Station 3: 8-12 Side Plank Hip Taps (Each Side)

Modifications

Substitution For 20 Alternating Box Step Ups:
20 Reverse Lunge To Knee Jumps (Each Side) / 40 Jumping Air Squats / 40 Pop Squats

MOVEMENT DEMOS

High Hang Power Snatch:
 
Low Hang Power Snatch:
 
Power Snatch:
 
Back Squat:
 
Alternating Weighted Cossack Squat:
 
Alternating Box Step Up:
 
Weighted Russian Twist:
 
Alternating DB Snatch:
 
Static Leg V Up:
 
Hollow Hold:
 
Side Plank Hip Tap:

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
Power Snatch +
Hang Squat Snatch +
Squat Snatch

Set 1 - 2: 70-75% Of 1rm Squat Snatch
Set 3 - 5: 75-80% Of 1rm Squat Snatch

-

Every 2 Minutes For 6 Minutes (3 Sets):
3 Tempo Overhead Squat (3 Second Descent)

Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Balance (2 Second Pause At Bottom)

70+% Of 1rm Squat Snatch


4 Sets:
10 Cuban Rotations
45-60 Second Side Plank Hold (Each Side)

*Rest As Needed*

MOVEMENT DEMOS

 
 
 
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
 
 

TUESDAY

Mar 23, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 10 Minutes:

Buy In:
80-100 Jumping Jacks

In the Remainder Of The Time:

As Many Rounds As Possible:
8 Tuck Ups
4 Wall Walks
8 Push Ups

-

3 Sets:
10 Seconds Seated L Sit Hold
20 Feet Elevated Shoulder Taps
30 Seconds Plank To Knee Taps

*Rest As Needed*

Modifications

MOVEMENT DEMOS

Jumping Jack:
 
Tuck Up:
 
Wall Walk:
 
Push Up:
 
Seated L Sit Hold:
 
 
Feet Elevated Shoulder Tap:
 
Plank To Knee Tap:

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 20 Minutes:

Buy In:
80-100 Calorie Bike

In the Remainder Of The Time:

As Many Rounds As Possible:
8 Hanging Knee Raises
4 DB Clusters
8 Push Ups

-

3 Sets:
10 Seated DB Strict Press
20 Feet Elevated Shoulder Taps
30 Second Concept 2 Pike Ups

*Rest As Needed*

Modifications

Substitution For 80-100 Calorie Bike:
100 Calorie On Any Machine / 50-80 Calorie On Any Machine / 1 Mile Run / 50 Burpees + 100 Mountain Climbers + 50 Burpees / 5 Rounds Of: 20 Down Ups - 100 Bicycle Kicks - 20 Crossbody V Ups

Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8 Static Leg Sit Ups

Substitution For 30 Seconds Concept 2 Pike Ups:
30 Seconds Weighted V Ups / 30 Seconds Crossbody V Ups / 30 Seconds Pike Push Ups

MOVEMENT DEMOS

Hanging Knee Raise:
 
DB Cluster:
 
Push Up:
 
Seated DB Strict Press:
 
Feet Elevated Shoulder Tap:
 
Concept 2 Pike Up:

WARM UP

WORKOUT

Workout Details

2 Sets:
12 Banded Lat Pulldowns
10-20 Seconds Chin Over Bar Hold

*Rest As Needed*

2 Sets:
12 Banded Pull Aparts
10-20 Seconds Bar Hang

-

3 Sets:
10 Seated DB Strict Press
20 Feet Elevated Shoulder Taps
30 Second Concept 2 Pike Ups

*Rest As Needed*

-

As Many Rounds As Possible In 20 Minutes:

Buy In:
80-100 Calorie Bike

In the Remainder Of The Time:

As Many Rounds As Possible:
8 Hanging Knee Raises
4 DB Clusters
8 Push Ups

Modifications

Substitution For 10-20 Seconds Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold

Substitution For 10-20 Seconds Bar Hang:
20 Seconds Hollow Hold / 20 Seconds Superman Hold

Substitution For 30 Seconds Concept 2 Pike Ups:
30 Seconds Weighted V Ups / 30 Seconds Crossbody V Ups / 30 Seconds Pike Push Ups

Substitution For 80-100 Calorie Bike:
100 Calorie On Any Machine / 50-80 Calorie On Any Machine / 1 Mile Run / 50 Burpees + 100 Mountain Climbers + 50 Burpees / 5 Rounds Of: 20 Down Ups - 100 Bicycle Kicks - 20 Crossbody V Ups

Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8 Static Leg Sit Ups

MOVEMENT DEMOS

Banded Straight Arm Lat Pulldown:
 
Chin Over Bar Hold:
 
Banded Pull Apart:
 
Bar Hang:
 
 
Seated DB Strict Press:
 
Feet Elevated Shoulder Tap:
 
Concept 2 Pike Up:
 
Hanging Knee Raise:
 
DB Cluster:
 
Push Up:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
3 Push Jerk + 3 Split Jerk
60-65% Of 1rm Push Jerk

Every Minute For 3 Minutes (3 Sets):
10-20 Seconds Snatch Grip Overhead Hold
50-60% Of 1rm Overhead Squat

-

2 Sets:
12 Banded Lat Pulldowns
10-20 Seconds Chin Over Bar Hold

*Rest As Needed*

2 Sets:
12 Banded Pull Aparts
10-20 Seconds Bar Hang

-

3 Sets:
10 Seated DB Strict Press
20 Feet Elevated Shoulder Taps
30 Seconds Concept 2 Pike Ups

*Rest As Needed*

-

As Many Rounds As Possible In 20 Minutes:

Buy In:
100 Calorie Bike

In the Remainder Of The Time:

As Many Rounds As Possible:
8 Hanging Knee Raises
4 Clusters
8 Push Ups

Modifications

Substitution For 10-20 Seconds Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold

Substitution For 10-20 Seconds Bar Hang:
20 Seconds Hollow Hold / 20 Seconds Superman Hold

Substitution For 30 Seconds Concept 2 Pike Ups:
30 Seconds Weighted V Ups / 30 Seconds Crossbody V Ups / 30 Seconds Pike Push Ups

Substitution For 100 Calorie Bike:
100 Calorie On Any Machine / 50-80 Calorie On Any Machine / 1 Mile Run / 50 Burpees + 100 Mountain Climbers + 50 Burpees / 5 Rounds Of: 20 Down Ups - 100 Bicycle Kicks - 20 Crossbody V Ups

Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8 Static Leg Sit Ups

MOVEMENT DEMOS

Push Jerk:
 
Split Jerk:
 
Snatch Grip Overhead Hold:
 
Banded Straight Arm Lat Pulldown:
 
Chin Over Bar Hold:
 
Banded Pull Apart:
 
Bar Hang:
 
Concept 2 Pike Up:
 
Hanging Knee Raise:
 
Cluster:
 
Push Up:

WARM UP

WORKOUT

Workout Details

Every 3 Minutes For 12 Minutes (4 Sets):
Power Clean +
Hang Squat Clean +
Squat Clean

Set 1 - 2: 70-75% Of 1rm Squat Clean
Set 3 - 5: 75-80% Of 1rm Squat Clean

-

Every 2 Minutes For 12 Minutes (6 Sets):
5 Push Press + 10 Seconds Jerk Grip Overhead Hold
75+% Of 1rm Push Press


2 Sets:
10 Weighted Hip Thrusts
8 Heel Tap Step Downs (Each Side)

*Rest As Needed*

MOVEMENT DEMOS

 
 
 
 
Jerk Grip Overhead Hold:
https://youtu.be/SNlWjolvdWk
 
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0

WEDNESDAY

Mar 24, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

5 Rounds For Time (10 Minute Time Cap):
200 Meter Run
10 Glute Bridges

-

Every 2 Minutes For 4 Minutes (2 Sets):
20 Air Squats
10 Down Up High Knees

Every 2 Minutes For 4 Minutes (2 Sets):
20 Clamshells (Each Side)
10 Bodyweight Front Raises

Modifications

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 50 Jumping Jacks / 50 Mountain Climber Twists

MOVEMENT DEMOS

Glute Bridge:
 
Air Squat:
 
Down Up High Knee:
 
Clamshell:
 
Bodyweight Front Raise:

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Fire Hydrants (Each Side)
5 Down Up Devils Press

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Clamshells (Each Side)
5 DB Front Raises

-

5 Rounds For Time (12 Minute Time Cap):
200 Meter Run
10 DB Goblet Squats

Modifications

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 50 Jumping Jacks / 50 Mountain Climber Twists

MOVEMENT DEMOS

Banded Fire Hydrant:
 
Down Up Devils Press:
 
Banded Clamshell:
 
DB Front Raise:
 
DB Goblet Squat:

WARM UP

WORKOUT

Workout Details

Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Glute Bridge Walkouts
15 KB Sumo Deadlift High Pulls

*Rest The Remainder Of The Time*

60% Of 1rm Front Squat

-

5 Rounds For Time (12 Minute Time Cap):
200 Meter Run
10 DB Goblet Squats

-

Every 2 Minutes For 6 Minutes (3 Sets):

10 Banded Fire Hydrants (Each Side)
5 Down Up Devils Press

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Clamshells (Each Side)
5 DB Front Raises

Modifications

Substitution For 5 Front Squats:
10 DB Split Lunges (Each Side) / 20 Pop Squats / 20 Floor Touch To Jumps

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 50 Jumping Jacks / 50 Mountain Climber Twists

MOVEMENT DEMOS

Front Squat:
 
Banded Glute Bridge Walkout:
 
KB Sumo Deadlift High Pull:
 
DB Goblet Squat:
 
Banded Fire Hydrant:
 
Down Up Devils Press:
 
Banded Clamshell:
 
DB Front Raise:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 6 Minutes (4 Sets):
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
60-65% Of 1rm Power Clean

Every 90 Seconds For 6 Minutes (4 Sets):
3 Power Cleans
60-70% Of 1rm Power Clean

-

Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Glute Bridge Walkouts
15 KB Sumo Deadlift High Pulls

*Rest The Remainder Of The Time*

60% Of 1rm Front Squat

-

5 Rounds For Time (12 Minute Time Cap):
200 Meter Run
10 DB Goblet Squats

-

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Fire Hydrants (Each Side)
5 Down Up Devils Press

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Clamshells (Each Side)
5 DB Front Raises

Modifications

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 50 Jumping Jacks / 50 Mountain Climber Twists

MOVEMENT DEMOS

High Hang Power Clean:
 
Low Hang Power Clean:
 
Power Clean:
 
Front Squat:
 
Banded Glute Bridge Walkout:
 
KB Sumo Deadlift High Pull:
 
DB Goblet Squat:
 
Banded Fire Hydrant:
 
Down Up Devils Press:
 
Banded Clamshell:
 
DB Front Raise:

WORKOUT

Workout Details

Every 3 Minutes For 12 Minutes (4 Sets):
5 Pause Back Squats (3 Seconds Pause At Bottom)
70-75% Of 1rm Back Squat


Every 3 Minutes For 9 Minutes (3 Sets):
12 Front Squats With Full Grip
45-55% Of 1rm Front Squat

-

4 Sets:
5 Single Arm DB Arnold Press (Each Side)
30 Seconds Spider Climbers
30 Seconds Banded Tricep Extensions

*Rest As Needed*

MOVEMENT DEMOS

 
 
Single Arm DB Arnold Press:
https://youtu.be/kskxoWPJPOc
 
 
Banded Tricep Extension:
https://youtu.be/1BHa7hD40bk

THURSDAY

Mar 25, 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 26, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

4 Sets:
60 Seconds Superman Hold
*Into*
30 Seconds Max Jumping Air Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Plank Hold

-

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 15-20 Sumo Squats
Station 2: 15-20 Pop Squats
Station 3: 15-20 Plank Jacks

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

4 Sets:
60 Seconds KB Front Rack Hold
*Into*
30 Seconds Max Jumping Air Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Plank Hold

-

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 15-20 KB Sumo Deadlift High Pulls
Station 2: 15-20 Pop Squats
Station 3: 15-20 DB Push Press

 

Modifications

MOVEMENT DEMOS

KB Front Rack Hold:
 
Jumping Air Squat:
 
Plank Hold:
 
KB Sumo Deadlift High Pull:
 
Pop Squat:
 
DB Push Press:

WARM UP

WORKOUT

Workout Details

Every Minute For 6 Minutes (6 Sets):
6 Single Arm DB Deadlifts (Each Side)

*Rest 2 Minutes*

Every Minute For 6 Minutes (6 Sets):
10 Double Unders / 20 Single Unders + 3 Burpees

-

4 Sets:
60 Seconds KB Front Rack Hold
*Into*
30 Seconds Max Jumping Air Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Plank Hold
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 15-20 KB Sumo Deadlift High Pulls
Station 2: 15-20 Pop Squats
Station 3: 15-20 DB Push Press

Modifications

Substitution For 10 Double Unders / 20 Single Unders:
10 Jumping Jacks / 10 Plank Jacks / 20 Quick Taps / 20 Bicycle Kicks / 10 Butterfly Sit Ups

MOVEMENT DEMOS

Single Arm DB Deadlift:
 
Double Unders:
 
Single Unders:
 
Burpee:
 
KB Front Rack Hold:
 
Jumping Air Squat:
 
Plank Hold:
 
KB Sumo Deadlift High Pull:
 
Pop Squat:
 
DB Push Press:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
60% Of 1rm Deadlift

Every Minute For 3 Minutes (3 Sets):
3-5 DB Sumo Squat Romanian Deadlifts

-

Every Minute For 6 Minutes (6 Sets):
6 Single Arm DB Deadlifts (Each Side)

*Rest 2 Minutes*

Every Minute For 6 Minutes (6 Sets):
10 Double Unders / 20 Single Unders + 3 Burpees

-

4 Sets:
60 Seconds KB Front Rack Hold
*Into*
30 Seconds Max Jumping Air Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Plank Hold

-

Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 15-20 KB Swings
Station 2: 15-20 Pop Squats
Station 3: 15-20 DB Push Press

Modifications

Substitution For 10 Double Unders / 20 Single Unders:
10 Jumping Jacks / 10 Plank Jacks/ 20 Quick Taps / 20 Bicycle Kicks / 10 Butterfly Sit Ups

MOVEMENT DEMOS

Sumo Deadlift:
 
DB Sumo Squat Romanian Deadlift:
 
Single Arm DB Deadlift:
 
Double Unders:
 
Single Unders:
 
Burpee:
 
KB Front Rack Hold:
 
Jumping Air Squat:
 
Plank Hold:
 
KB Sumo Deadlift High Pull:
 
Pop Squat:
 
DB Push Press:

WARM UP

WORKOUT

Workout Details

Every Minute For 8 Minutes (8 Sets):
Squat Snatch

Set 1 - 4: 65-70% Of 1rm Squat Snatch
Set 5 - 8: 70-75% Of 1rm Squat Snatch

-

Every Minute For 6 Minutes (6 Sets):
Squat Clean + Split Jerk

Set 1 - 3: 65-70% Of 1rm Squat Clean And Jerk
Set 4 - 6: 70-75% Of 1rm Squat Clean And Jerk

-

3 Sets:
12 Deficit Deadlifts
50-55% Of 1rm Deadlift

MOVEMENT DEMOS


SATURDAY

Mar 27, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

(20 Minute Time Cap)

21-15-9
Inchworms
Crossbody V-Ups

*Rest 2 Minutes*

15-12-9
Deadlift Jumps
Push Ups

*Rest 2 Minutes*

12-9-6
Plank To Knee Taps
Bodyweight Bent Over Lateral Raises

Modifications

MOVEMENT DEMOS

Inchworm:
 
Crossbody V Up:
 
Deadlift Jump:
 
Push Up:
 
Plank To Knee Tap:
 
Bodyweight Bent Over Lateral Raise:

WARM UP

WORKOUT

Workout Details

(30 Minute Time Cap)

21-15-9
Double DB Hang Snatch
Crossbody V-Ups

*Rest 2 Minutes*

15-12-9
DB Deadlifts
Burpees Over DB

*Rest 2 Minutes*

12-9-6
DB Bench Press
DB Strict Press

Modifications

MOVEMENT DEMOS

Double DB Hang Snatch:
 
Crossbody V Up:
 
DB Deadlift:
 
Burpee Over DB:
 
DB Bench Press:
 
DB Strict Press:

WARM UP

WORKOUT

Workout Details

3 Sets:
8 DB Bicep Curls
8 DB Overhead Lunges (Each Side)

*Rest As Needed*

-

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 20-30 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Plank Around The Worlds
Station 3: 20-30 Seconds Banded Rows

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Glute Bridge Hold
Station 2: 30-50 Seconds Flutter Kicks
Station 3: 20-30 Seconds Banded Lat Pulldowns

-

(30 Minute Time Cap)

21-15-9
Double DB Hang Snatch
Crossbody V-Ups

*Rest 2 Minutes*

15-12-9
DB Deadlifts
Burpees Over DB

*Rest 2 Minutes*

12-9-6
DB Bench Press
DB Strict Press

Modifications

Substitution For 8 DB Overhead Lunges:
8 DB Split Lunges (Each Side) / 8 DB Front Rack Lunges

Substitution For 12-9-6 DB Strict Press:
12-9-6 Reps Of: Strict Pull Ups

MOVEMENT DEMOS

DB Bicep Curl:
 
DB Overhead Lunge:
 
Banded Monster Walk:
 
Plank Around The World:
 
Banded Row:
 
Banded Glute Bridge Hold:
 
Flutter Kick:
 
Banded Straight Arm Lat Pulldown:
 
Double DB Hang Snatch:
 
Crossbody V Up:
 
DB Deadlift:
 
Burpee Over DB:
 
DB Bench Press:
 
DB Strict Press:

WARM UP

WORKOUT

Workout Details

5 Sets:
8 Barbell Bicep Curls
8 Barbell Overhead Lunges

*Rest As Needed*

-

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Plank Around The Worlds
Station 3: 20-30 Seconds Banded Rows

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Glute Bridge Hold
Station 2: 30-50 Seconds Flutter Kicks
Station 3: 20-30 Seconds Banded Lat Pulldowns

-

(30 Minute Time Cap)

21-15-9
Power Snatch
Crossbody V-Ups

*Rest 2 Minutes*

15-12-9
Deadlifts
Burpees Over Bar

*Rest 2 Minutes*

12-9-6
Bench Press
Strict Pull Ups

 

Modifications

Substitution For 8 Barbell Overhead Lunges:
8 DB Split Lunges (Each Side) / 8 DB Overhead Lunges / 8 DB Front Rack Lunges

MOVEMENT DEMOS

Barbell Bicep Curl:
 
Barbell Overhead Lunge:
 
Banded Monster Walk:
 
Plank Around The World:
 
Banded Row:
 
Banded Glute Bridge Hold:
 
Flutter Kick:
 
Banded Straight Arm Lat Pulldown:
 
Power Snatch:
 
Crossbody V Up:
 
Deadlift:
 
Burpee Over Bar:
 
Bench Press:
 
Strict Pull Up:

WARM UP

WORKOUT

Workout Details

Every 3 Minutes For 9 Minutes (3 Sets):
6 Back Squats + 10 Seconds Pause At Bottom
60-65% Of 1rm Back Squat

Every 3 Minutes For 9 Minutes (3 Sets):
6 Front Squats + 10 Seconds Pause At Bottom
55% Of 1rm Front Squat

-

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 20-30 Seconds Barbell Hang Power Snatch
Station 2: 20-30 Seconds Pike Hold
Station 3: 20-30 Seconds Barbell Push Jerks
Station 4: 20-30 Seconds Superman Hold

MOVEMENT DEMOS

Inchworm:
 
Crossbody V Up:
 
Deadlift Jump:
 
Push Up:
 
Plank To Knee Tap:
 
Bodyweight Bent Over Lateral Raise:

SUNDAY

Mar 28, 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