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
Power Snatch:
https://youtu.be/MmHPIjbsW28
https://youtu.be/MmHPIjbsW28
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
https://youtu.be/BFAcAi0NHuM
Squat Snatch:
https://youtu.be/Un40bWB2huI
https://youtu.be/Un40bWB2huI
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
https://youtu.be/iaj6zdfZhTI
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
https://youtu.be/bqQJy2EtH4k
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
https://youtu.be/FpJpn0xCmBY
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
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
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
Power Clean:
https://youtu.be/AbJEX5trkkU
https://youtu.be/AbJEX5trkkU
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
https://youtu.be/3eMcMSHAiME
Squat Clean:
https://youtu.be/yT489tRHZg8
https://youtu.be/yT489tRHZg8
Push Press:
https://youtu.be/cEwY4LL-hgU
https://youtu.be/cEwY4LL-hgU
Jerk Grip Overhead Hold:
https://youtu.be/SNlWjolvdWk
https://youtu.be/SNlWjolvdWk
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
https://youtu.be/kxczTx009Bw
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
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
Back Squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/-_Nw3jP6J1w
Single Arm DB Arnold Press:
https://youtu.be/kskxoWPJPOc
https://youtu.be/kskxoWPJPOc
Spider Climber:
https://youtu.be/WotCPXpoPEM
https://youtu.be/WotCPXpoPEM
Banded Tricep Extension:
https://youtu.be/1BHa7hD40bk
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
Superman Hold:
Jumping Air Squat:
Plank Hold:
Sumo Squat:
Pop Squat:
Plank Jack:
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
Squat Snatch:
https://youtu.be/Un40bWB2huI
https://youtu.be/Un40bWB2huI
Squat Clean:
https://youtu.be/yT489tRHZg8
https://youtu.be/yT489tRHZg8
Split Jerk:
https://youtu.be/sHT50XslTBc
https://youtu.be/sHT50XslTBc
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
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
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