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
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
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
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
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
https://youtu.be/MmHPIjbsW28
https://youtu.be/BFAcAi0NHuM
https://youtu.be/Un40bWB2huI
https://youtu.be/iaj6zdfZhTI
https://youtu.be/bqQJy2EtH4k
https://youtu.be/FpJpn0xCmBY
https://youtu.be/w4T-jS5DQvY
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
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
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
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
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
https://youtu.be/AbJEX5trkkU
https://youtu.be/3eMcMSHAiME
https://youtu.be/yT489tRHZg8
https://youtu.be/cEwY4LL-hgU
https://youtu.be/SNlWjolvdWk
https://youtu.be/kxczTx009Bw
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
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
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
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
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
https://youtu.be/HsnyHv61qMo
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/kskxoWPJPOc
https://youtu.be/WotCPXpoPEM
https://youtu.be/1BHa7hD40bk
THURSDAY
Mar 25, 2021
REST DAY
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
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
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
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
https://youtu.be/Un40bWB2huI
https://youtu.be/yT489tRHZg8
https://youtu.be/sHT50XslTBc
https://youtu.be/tYxHj-JrT9A
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
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
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
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
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