Week 13 | March 2022

MONDAY

March 28th, 2022

Be stronger than your excuses.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

200 meter run or 30-50 mountain climber twists
20-30 seconds german stretch
16 weighted russian twists
20-30 seconds scorpion stretch

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10-12 single leg banded glute bridges each side
8-10 banded monster walks

Rest 60 seconds between sets
 
 
Part B)
 
Every 5 minutes for 10 minutes (2 sets)

200-400 meter run
10-15 burpee snatches
5-10 DB goblet squats

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 200-400 meter run:
15-20 calorie on any machine

80-100 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ

Banded monster walk:
https://youtu.be/vPyPEAabmDI

Burpee snatch:
https://youtu.be/QeuAbfc6jv0

DB goblet squat:
https://youtu.be/Jv_oZyuSvX4

GS40

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

200 meter run or 80-100 mountain climber twists
30-40 seconds german stretch
8 medball side throws each side
30-40 seconds scorpion stretch

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10-12 single leg banded glute bridges each side
8-10 banded monster walks

Rest 60 seconds between sets
 
 
Part B)
 
Every 5 minutes for 20 minutes (4 sets)

15-20 calorie bike
10-15 burpee snatches
10-15 DB goblet squats

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15-20 calorie bike:
15-20 calorie on any machine

200-400 meter run

80-100 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

Single leg banded glute bridge:
https://youtu.be/hpDM2gzM0eQ

Banded monster walk:
https://youtu.be/vPyPEAabmDI

Burpee snatch:
https://youtu.be/QeuAbfc6jv0

DB goblet squat:
https://youtu.be/Jv_oZyuSvX4

GS60

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

200 meter run or 80-100 mountain climber twists
30-40 seconds german stretch
8 medball side throws each side
30-40 seconds scorpion stretch

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

5 back squats

Rest remaining time of each set

Sets 1-2: 70-80%
Sets 3-4: 80-90%
Set 5: 90+%
Based on 5 rep max back squat

Don't know your 5 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
 
 
Part B)
 
3 sets

10-12 single leg banded glute bridges each side
8-10 banded monster walks

Rest 60 seconds between sets
 
Part C)
 
Every 5 minutes for 15 minutes (3 sets)

15-20 calorie bike
10-15 burpee snatches
5-10 DB goblet squats

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15-20 calorie bike:
15-20 calorie on any machine

200-400 meter run

80-100 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

200 meter run or 80-100 mountain climber twists
30-40 seconds german stretch
8 medball side throws each side
30-40 seconds scorpion stretch

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

1 snatch pull + 1 snatch high pull + 1 hang power snatch + 1 snatch balance

Rest remaining time of each set

55-65% of 1 rep max squat snatch

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

5 back squats

Rest remaining time of each set

Sets 1-2: 70-80%
Sets 3-4: 80-90%
Set 5: 90+%
Based on 5 rep max back squat

Don't know your 5 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
 
 
Part C)
 
3 sets

10-12 single leg banded glute bridges each side
8-10 banded monster walks

Rest 60 seconds between sets
 
 
Part D)
 
Every 5 minutes for 15 minutes (3 sets)

15-20 calorie bike
10-15 burpee snatches
5-10 DB goblet squats

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15-20 calorie bike:
15-20 calorie on any machine

200-400 meter run

80-100 mountain climber twists
https://youtu.be/9cJt9o45NvM

MOVEMENT DEMOS

GSElite

WARM UP

Warm Up

3 sets

200 meter run or 80-100 mountain climber twists
30-40 seconds german stretch
8 medball side throws each side
30-40 seconds scorpion stretch

Once completed, then

2 sets

8 barbell snatch deadlifts
4 barbell hang muscle snatches
4 barbell power snatches
4 barbell squat snatches

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
12 sets

Snatch @ 70%+

Rest as needed between sets

Sets 1-4: 3 reps @ 70%+
Sets 5-8: 2 reps @ building weight
Sets 9-12: 1 rep @ building weight
 
 
Part B)
 
4 sets

3 floating snatch pulls @ 90-105%

Rest as needed between sets
*Percentage based on 1rm squat snatch
 
 
Part C)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
6-8 ring muscle ups

Station 2
10 push jerks @ 90lbs

Station 3
40 seconds double unders as fast as possible

Station 4
Rest

Rest remaining time of sets 1, 2, and 3
 
 
Part D)
 
For quality

4 sets

12 deadlifts @ 145lbs
6-8 strict (deficit) handstand push ups
2 rope climbs

Rest as needed between sets

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

200 meter run or 80-100 mountain climber twists
30-40 seconds german stretch
8 medball side throws each side
30-40 seconds scorpion stretch

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

6-8 DB 1-1-2 bench press
6-8 DB IYTs

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

2 front squats @ 80-90% of 1 rep max front squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 125lbs
 
 
Part C)
 
4 sets

8-12 DB snow angels
8-12 DB bent over YTAs
8-12 DB hammer curls

Rest 60-90 seconds between sets
 
 
Modifications
 
No modifications for today.

TUESDAY

March 29th, 2022

GROWN STRONG vibes ONLY.

GS20

WARM UP

Warm Up

2 rounds

10 glute bridges
10 glute bridge walkouts

Complete 2 rounds then,

2 rounds

8 scapular push ups
8 plank hip taps
8 jumping air squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 6 minutes (3 sets)

4-6 DB snow angels
6-8 DB chest flys

Rest remaining time of each set
 
 
Part B)
 
For time

100 mountain climbers
25 pike push ups
50 DB front rack lunges

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

4 rounds

10 glute bridges
10 glute bridge walkouts

Complete 4 rounds then,

4 rounds

8 scapular push ups
8 plank hip taps
8 jumping air squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

4-6 DB snow angels
6-8 DB chest flys

Rest remaining time of each set
 
 
Part B)
 
3 rounds for time

20 calorie row
25 pike push ups
50 DB front rack lunges

Time cap: 20 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
Modifications
 
Substitution for 1000 meter row:
1000 meter on any machine

800 meter run

50 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

4 rounds

10 glute bridges
10 glute bridge walkouts

Complete 4 rounds then,

4 rounds

8 scapular push ups
8 plank hip taps
8 jumping air squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

4 deadlifts

Rest 2 minutes between sets

70-80% of 1 rep max deadlift

Don't know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part B)
 
Every 2 minutes for 8 minutes (4 sets)

4-6 DB snow angels
6-8 DB chest flys

Rest remaining time of each set
 
 
Part C)
 
2 rounds for time

1000 meter row
25 pike push ups
50 front rack lunges

Time cap: 18 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 1000 meter row:
1000 meter on any machine

800 meter run

50 front squats
https://youtu.be/-_Nw3jP6J1w

GS80

WARM UP

Warm Up

4 rounds

10 glute bridges
10 glute bridge walkouts

Complete 4 rounds then,

4 rounds

8 scapular push ups
8 plank hip taps
8 jumping air squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

1 power clean + 1 hang clean

Rest remaining time of each set

60-70% of 1 rep max squat clean

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
3 sets

4 deadlifts

Rest 2 minutes between sets

70-80% of 1 rep max deadlift

Don't know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part C)
 
Every 2 minutes for 8 minutes (4 sets)

4-6 DB snow angels
6-8 DB chest flys

Rest remaining time of each set
 
 
Part D)
 
2 rounds for time

1000 meter row
25 handstand push ups
50 front rack lunges

Time cap: 18 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 1000 meter row:
1000 meter on any machine

800 meter run

50 front squats
https://youtu.be/-_Nw3jP6J1w

Substitution for 25 strict handstand push ups:
Kipping handstand push up
https://youtu.be/gtrObtNv3kg

Push up:
https://youtu.be/A0kHvANcgZk

GSElite

WARM UP

Warm Up

4 rounds

10 glute bridges
5 glute bridge walkouts
10 barbell front squats

Once completed, then

4 rounds

8 scapular push ups
8 scapular pull ups
8 calorie assault bike

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

1-2-3-4-5-6-7-8-9-10

Chest to bar pull ups
Bar facing burpees

Time cap: 10 minutes

Elite time: 6 minutes
 
 
Part B)
 
Every 3 minutes for 12 minutes (4 sets)

Front squats

Rest remaining time of each set

Set 1: 3 reps @ 74%
Set 2: 3 reps @ 79%
Set 3: 83%
Set 4: 83%+
 
 
Part C)
 
For time

21 calorie assault bike
15 thrusters
30 double KB lunges

15 calorie assault bike
15 thrusters
30 double KB front rack lunges

9 calorie assault bike
15 thrusters
30 double KB overhead lunges

Time cap: 20 minutes

Elite time: 12 minutes

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

4 rounds

10 glute bridges
10 glute bridge walkouts

Complete 4 rounds then,

4 rounds

8 scapular push ups
8 plank hip taps
8 jumping air squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 8 minutes (4 sets)

4-8 deadlifts @ 50-60% of 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
Every 2 minutes for 8 minutes (4 sets)

1-3 deadlifts @ 80-90+% of 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
 
 
Part C)
 
Complete in any order

100 bicycle kicks
50 banded clamshells each side
50 banded kickbacks each side

Break up reps and rest as needed
 
 
Modifications
 
No modifications for today.

WEDNESDAY

March 30th, 2022

Life is too short to be a grump. Keep on vibin'...

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

20-30 seconds scapular pulls
8 cossack squats
20-30 seconds side plank hold each side
8 high to low planks

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
1-2 sets

4 triple crunches
20-30 seconds flutter kicks

Rest as needed betweent sets

1-2 sets

2 turkish get ups each side
20-30 seconds hollow rocks

Rest as needed between sets
 
 
Part B)
 
For time

30 double or single unders
18 DB power clean and jerks
30 double or single unders
18 DB deadlifts
30 double or single unders
18 DB thrusters
30 double or single unders

Time cap: 12 minutes

Level 1: 15lbs
Level. 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitu6ion for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

20-30 seconds scapular pull ups or scapular pulls
8 cossack squats
20-30 seconds side plank hold each side
8 handstand kicks or high to low planks

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

4 triple crunches
20-30 seconds flutter kicks

Rest as needed between sets

2 sets

2 turkish get ups each side
20-30 seconds hollow rocks

Rest as needed between sets
 
 
Part B)
 
For time

50 double or single unders
18 DB power clean and jerks
50 double or single unders
18 DB deadlifts
50 double or single unders
18 DB thrusters
50 double or single unders

Time cap: 15 minutes

Level 1: 15lbs
Level. 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitu6ion for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

20-30 seconds scapular pull ups or scapular pulls
8 cossack squats
20-30 seconds side plank hold each side
8 handstand kicks or high to low planks

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every minute for 5 minutes (5 sets )

3-7 banded pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

10-20 seconds supinated bar hang
8-10 single arm ring rows each side

Rest remaining time of each set
 
 
Part B)
 
2 sets

4 triple crunches
20-30 seconds flutter kicks

Rest as needed betweent sets

2 sets

2 turkish get ups each side
20-30 seconds hollow rocks

Rest as needed between sets
 
 
Part C)
 
For time

50 double or single unders
18 DB power clean and jerks
50 double or single unders
18 DB deadlifts
50 double or single unders
18 DB thrusters
50 double or single unders

Time cap: 15 minutes

Level 1: 15lbs
Level. 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 3-7 banded pull ups:
3-7 strict pull ups
https://youtu.be/FcQ1t9hUL5M

8-10 bicep curls
https://youtu.be/X8UJN8RbQUM

Substitution for 10-20 seconds supinated bar hang:
20-30 seconds half push up hold
https://youtu.be/LOPZjjsPy1Q

Substitution for 8-10 single arm ring rows:
10-12 single arm DB bent over rows
https://youtu.be/TDyP-uLxtq0

Substituion for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

20-30 seconds scapular pull ups or scapular pulls
8 cossack squats
20-30 seconds side plank hold each side
8 handstand kicks or high to low planks

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 12 minutes (4 sets)

4-6 thrusters
30-45 seconds superman snow angels

Rest remaining time of each set

Moderate to heavy weight
 
 
Part B)
 
Every minute for 5 minutes (5 sets )

3-7 banded pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

10-20 seconds supinated bar hang
8-10 single arm ring rows each side

Rest remaining time of each set
 
 
Part C)
 
2 sets

4 triple crunches
20-30 seconds flutter kicks

Rest as needed betweent sets

2 sets

2 turkish get ups each side
20-30 seconds hollow rocks

Rest as needed between sets
 
 
Part D)
 
For time

50 double or single unders
18 power clean and jerks
50 double or single unders
18 deadlifts
50 double or single unders
18 thrusters
50 double or single unders

Time cap: 15 minutes

Level 1: 35lbs
Level. 2: 75lbs
Level 3: 105lbs
 
 
Modifications
 
Substitution for 3-7 banded pull ups:
3-7 strict pull ups
https://youtu.be/FcQ1t9hUL5M

8-10 bicep curls
https://youtu.be/X8UJN8RbQUM

Substitution for 10-20 seconds supinated bar hang:
20-30 seconds half push up hold
https://youtu.be/LOPZjjsPy1Q

Substitution for 8-10 single arm ring rows:
10-12 single arm DB bent over rows
https://youtu.be/TDyP-uLxtq0

Substituion for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/sENWl9TXe0Q

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

20-30 seconds scapular pull ups or scapular pulls
8 cossack squats
20-30 seconds side plank hold each side
8 handstand kicks or high to low planks

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
For quality

Build to a moderately heavy single

Clean & jerk

*Allow 20 minutes
 
 
Part B)
 
Every 4 minutes for 24 minutes (6 sets)

2 back squats @ 81%+

Rest remaining time of each set
 
 
Part C)
 
For quality

4 sets

8-12 strict press @ 70%
8 glute ham raises
8 tuck dragon flags

Rest as needed between sets
 
 
Part D)
 
5 sets

15 wallballs @ 20lbs
12 toes to rings
30 feet handstand walk

Rest as needed between sets

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

20-30 seconds scapular pull ups or scapular pulls
8 cossack squats
20-30 seconds side plank hold each side
8 handstand kicks or high to low planks

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
5 sets

2 clean & jerks

Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5: 75-85%
Based on 1 rep max clean & jerk

Rest 2 minutes between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
 
 
Part B)

Every minute for 5 minutes (5 sets)

3-6 banded strict pull ups

Rest remaining time of each set

Every minute for 5 minutes (5 sets)

6-8 banded wide grip strict pull ups

Rest remaining time of each set
 
 
Part C)
 
2 sets

20-30 seconds chinese plank hold
Rest 15 seconds

20-30 seconds bottom of squat pallof press right side
Rest 15 seconds

20-30 seconds bottom of squat pallof press left side
Rest 15 seconds
 
 
Modifications
 
Substitution for 3-6 banded strict pull up:
30-45 seconds banded row
https://youtu.be/Eq06svMgwAg

Substitution for 6-8 banded wide grip strict pull up:
30-45 seconds bent over row
https://youtu.be/lx-mvh10kNE

MOVEMENT DEMOS

Clean & jerk:
https://youtu.be/3rZe6qpWcvo

Banded pull up:
https://youtu.be/FcQ1t9hUL5M

Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU

Chinese plank hold:
https://youtu.be/1BTJQWS07xM

Bottom of squat pallof press:
https://youtu.be/M3UymMFUMkY


THURSDAY

March 31st, 2022

Smile EVERYDAY.

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)
 
5 rounds for quality

2000 meter bike erg @ conversational pace
12 calorie on any machine
20 seconds hollow hold
20 second side plank each side

Lauren's time: 34 minutes

MOVEMENT DEMOS


FRIDAY

April 1st, 2022

You Go, Girl!

GS20

WARM UP

Warm Up

2 rounds

16 reverse lunges
8 BW bulgarian split squats each side
8 single arm DB deadlifts each side
8 single arm DB snatch each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 6 minutes (3 sets)

Station 1
10-20 DB floor press

Station 2
10-20 DB lateral raises

Hollow hold remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds high plank hold

Station 2
10 DB swings + 10 DB goblet lunges

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

GS40

WARM UP

Warm Up

3 rounds

8 calorie bike or 16 reverse lunges
8 BW bulgarian split squats each side
8 single arm DB dealifts each side
8 single arm DB snatch each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
10-20 DB floor press

Station 2
10-20 DB lateral raises

Hollow hold remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 16 minutes (8 sets)

Station 1
6-12 calorie bike

Station 2
10 DB swings + 10 DB goblet lunges

Rest remaining time of each set
 
 
Modifications
 
Substitution for 6-12 calorie bike:
6-12 calorie on any machine

200-300 meter run

6-12 burpees
https://youtu.be/YbnnsqGosjE

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

3 rounds

8 calorie bike or 16 reverse lunges
8 BW bulgarian split squats each side
8 single arm DB dealifts each side
8 single arm DB snatch each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

8 bench press @ 65-75% of 1 rep max bench press
12 cossack squats
12 banded side steps each side

Rest 60 seconds between sets
 
 
Part B)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10-20 DB floor press

Station 2
10-20 DB lateral raises

Hollow hold remaining time of each set
 
 
Part C)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
6-12 calorie bike

Station 2
10 KB swings + 10 KB goblet lunges

Rest remaining time of each set
 
 
Modifications
 
Substitution for 6-12 calorie bike:
6-12 calorie on any machine

200-300 meter run

6-12 burpees
https://youtu.be/YbnnsqGosjE

GS80

WARM UP

Warm Up

3 rounds

8 calorie bike or 16 reverse lunges
8 BW bulgarian split squats each side
8 single arm DB dealifts each side
8 single arm DB snatch each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

1 split jerk

Rest remaining time of each set

Sets 1-2: 70-80%
Sets 3-4: 80-90%
Set 5: 90+%
Based on 1 rep max split jerk

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
 
 
Part B)
 
4 sets

8 bench press @ 65-75% of 1 rep max bench press
12 cossack squats
12 banded side steps each side

Rest 60 seconds between sets
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
10-20 DB floor press

Station 2
10-20 DB lateral raises

Hollow hold remaining time of each set
 
 
Part D)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
6-12 calorie bike

Station 2
10 KB swings + 10 KB goblet lunges

Rest remaining time of each set
 
 
Modifications
 
Substitution for 6-12 calorie bike:
6-12 calorie on any machine

200-300 meter run

6-12 burpees
https://youtu.be/YbnnsqGosjE

GSElite

WARM UP

Warm Up

3 rounds

8 calorie bike or 16 reverse lunges
8 BW bulgarian split squats each side
8 single arm DB deadlifts each side
8 single arm DB snatch each side

Once completed, then

3 rounds

5 barbell snatch deadlifts
5 barbell snatch high pulls
5 barbell snatch hang muscle snatch
5 barbell overhead squats

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

2 snatch balances + 3 overhead squats @ 80%+ of 1rm squat snatch

Rest as needed between sets
 
 
Part B)
 
For quality

Build to a heavy power snatch

*Allow 15 minutes
 
 
Part C)
 
For time

30 calorie row
20 burpee box jump overs
10 power snatches @ 135lbs

Time cap: 10 minutes

Elite time: 4 minutes
 
 
Part D)
 
Every 3 minutes for 30 minutes (10 sets)

400 meter run

Rest remaining time of each set

*Find a pace that you maintain for all 10 sets

For reference, Lauren's times:
1:48, 1:45, 1:47, 1:47, 1:47, 1:46, 1:47, 1:48, 1:46, 1:44

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

3 rounds

8 calorie bike or 16 reverse lunges
8 BW bulgarian split squats each side
8 single arm DB deadlifts each side
8 single arm DB snatch each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
4 sets

6-8 back rack split lunges each side
6-8 DB strict press

Rest as needed between sets

For back rack lunges, build to a moderate to heavy weight
 
 
Part B)
 
Every 90 seconds for 6 minutes (4 sets)

5 power snatches @ 60-70% of 1 rep max squat snatch

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
 
 
Part C)
 
3 sets

8 DB IYTs
8 DB chest flys
8 DB tate press

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

SATURDAY

April 2nd, 2022

Im.Possible.

GS20

WARM UP

Warm Up

As many quality rounds as possible in 6 minutes

8 step ups
8 incline push ups
8 air squats
8 BW windmills each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
2 sets

10 single leg DB romanian deadlifts each side
10 single leg step ups each side

Rest 60-90 seconds between sets
 
 
Part B)
 
2 rounds for time

30 DB thrusters
30 DB bent over rows
30 DB push press
30 burpees

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 box step ups
8 incline push ups
8 air squats
8 BW windmills each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
3 sets

10 single leg DB romanian deadlifts each side
10 single leg step ups each side

Rest 60-90 seconds between sets
 
 
Part B)
 
2 rounds for time

30 thrusters
30 strict pull ups
30 push press
30 calorie row

Time cap: 20 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Modifications
 
Substitution for 10 single leg step ups each side:
10 single leg box squats each site
https://youtu.be/qXE7Wd0nN2U

Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo

Substitution for 30 calorie row:
30 calorie on any machine

400 meter run

30 triple crunch
https://youtu.be/4Pb4MpSog3k

MOVEMENT DEMOS

GS60

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 box step ups
8 incline push ups
8 air squats
8 BW windmills each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

20-30 banded hip thrusts
30-40 seconds banded hip thrust iso hold

Rest remaining time of each set
 
 
Part B)
 
3 sets

10 single leg DB romanian deadlifts each side
10 single leg step ups each side

Rest 60-90 seconds between sets
 
 
Part C)
 
2 rounds for time

30 wallballs
30 strict pull ups
30 push press
30 calorie row

Time cap: 20 minutes

Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 55lbs
Level 3: WB 20lbs / BB 75lbs
 
 
Modifications
 
Substitution for 10 single leg step ups each side:
10 single leg box squats each site
https://youtu.be/qXE7Wd0nN2U

Substitution for 30 wallballs:
30 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo

Substitution for 30 calorie row:
30 calorie on any machine

400 meter run

30 triple crunch
https://youtu.be/4Pb4MpSog3k

MOVEMENT DEMOS

GS80

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 box step ups
8 incline push ups
8 air squats
8 BW windmills each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

10-12 barbell overhead squats
10-30 seconds barbell overhead squat hold

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 10 minutes (5 sets)

20-30 banded hip thrusts
30-40 seconds banded hip thrust iso hold

Rest remaining time of each set
 
 
Part C)
 
3 sets

10 single leg DB romanian deadlifts each side
10 single leg step ups each side

Rest 60-90 seconds between sets
 
 
Part D)
 
2 rounds for time

30 wallballs
30 kipping pull ups
30 push press
30 calorie row

Time cap: 20 minutes

Level 1: WB 10lbs / BB 35lbs
Level 2: WB 14lbs / BB 55lbs
Level 3: WB 20lbs / BB 75lbs
 
 
Modifications
 
Substitution for 10 single leg step ups each side:
10 single leg box squats each site
https://youtu.be/qXE7Wd0nN2U

Substitution for 30 wallballs:
30 thrusters
https://youtu.be/Jj6Ua6fbLOA

Substitution for 30 kipping pull ups:
30 strict pull ups
https://youtu.be/FcQ1t9hUL5M

30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo

Substitution for 30 calorie row:
30 calorie on any machine

400 meter run

30 triple crunch
https://youtu.be/4Pb4MpSog3k

MOVEMENT DEMOS

Barbell overhead squat:
https://youtu.be/iaj6zdfZhTI

Banded hip thrust:
https://youtu.be/CMrgf91CKzQ

Banded hip thrust iso hold:
https://youtu.be/PBL8alGcawc

Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0

Single leg step up:
https://youtu.be/edo0skVCpsY

Wallball:
https://youtu.be/eJ7TZf9JTFA

Kipping pull up:
https://youtu.be/Gx2zHgsHneA

Push press:
https://youtu.be/cEwY4LL-hgU

GSElite

WARM UP

Warm Up

As many quality rounds as possible in 10 minutes

8 box step ups
8 incline push ups
8 air squats
8 BW windmills each side
200 meter on any machine

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 20 seconds for 4 minutes (12 sets)
3 toes to bar

Rest remaining time of each set

Once completed then...

4 sets

40 seconds assault bike
Rest 20 seconds
9 toes to bar
Rest 60 seconds
 
 
Part B)
 
Every 30 seconds for 4 minutes (8 sets)

5 chest to bar pull ups

Once completed then...

4 sets

40 seconds assault bike
Rest 20 seconds
10 chest to bar pull ups
Rest 60 seconds
 
 
Part C)
 
2 sets

10 clean & jerks @ 85lbs
30 feet front rack walking lunges
10 thrusters @ 85lbs
30 toes to bar OR chest to bar pull ups

Rest 2 minutes between sets
 
 
Part D)
 
Rotate stations every minute for 40 minutes (8 sets)

Station 1
Bike erg

Station 2
Ski erg

Station 3
Row

Station 4
Assault bike

Station 5
Rest

Rest remaining time of each set

*Set target calories for each minute and stay consistent

MOVEMENT DEMOS

GSOLY

WARM UP

Warm Up

As many quality rounds as possible in 8 minutes

8 box step ups
8 incline push ups
8 air squats
8 BW windmills each side

Move at warm up pace

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

1 back squat @ 90%

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 155lbs
Level 3: 205lbs
 
 
Part B)
 
5 sets

8-10 seesaw bent over rows
15-20 seconds banded lat pulls each side

Rest 60-90 seconds between sets
 
 
Part C)
 
4 sets

8 DB windmills each side
6 single arm DB clean & jerks each side

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

Back squat:
https://youtu.be/HsnyHv61qMo

DB seesaw bent over row:
https://youtu.be/LmHV53SMaoE

Single arm banded row:
https://youtu.be/Harx9qiO-Ws

DB windmill:
https://youtu.be/L2mo_nFkv-Y

Single arm DB clean & jerk:
https://youtu.be/IuVzwbGxU08


SUNDAY

April 3rd, 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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow