Week 13 | March 2022
MONDAY
March 28th, 2022
Be stronger than your excuses.
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GS20
-
GS40
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GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
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
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
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
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
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
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
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
15-20 calorie on any machine
200-400 meter run
80-100 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
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
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
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
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
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
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
15-20 calorie on any machine
200-400 meter run
80-100 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Snatch pull:
https://youtu.be/3TMZTEnjKy4
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Back squat:
https://youtu.be/HsnyHv61qMo
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
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
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
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
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
4 sets
12 deadlifts @ 145lbs
6-8 strict (deficit) handstand push ups
2 rope climbs
Rest as needed between sets
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Ring muscle up:
https://youtu.be/grTXjfE0xZE
Push jerk:
https://youtu.be/CCvfqA0Ieko
Double under:
https://youtu.be/SqGUx2OolfM
Deadlift:
https://youtu.be/lXUUM1itAkU
Strict deficit handstand push up:
https://youtu.be/nfntxNPauMw
Rope climb:
https://youtu.be/IkVRBnLauGk
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
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
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
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.
MOVEMENT DEMOS
DB 1-1-2 bench press:
https://youtu.be/GhXQtW2xPro
DB IYT:
https://youtu.be/nlUFNi3hROI
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB hammer curl:
https://youtu.be/EUhyoiAuh3w
TUESDAY
March 29th, 2022
GROWN STRONG vibes ONLY.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
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
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Pike push up:
https://youtu.be/peEYewmt8IA
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
https://youtu.be/8YHUlS8CeHc
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Pike push up:
https://youtu.be/peEYewmt8IA
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
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
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
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
1000 meter on any machine
800 meter run
50 front squats
https://youtu.be/-_Nw3jP6J1w
MOVEMENT DEMOS
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Pike push up:
https://youtu.be/peEYewmt8IA
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
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
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
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
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
1000 meter on any machine
800 meter run
50 front squats
https://youtu.be/-_Nw3jP6J1w
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Pike push up:
https://youtu.be/peEYewmt8IA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
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
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
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
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
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
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
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Deadlift:
https://youtu.be/lXUUM1itAkU
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB chest fly:
https://youtu.be/K-Pv0j43wbc
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
Front rack lunge:
https://youtu.be/GtFpfL51wZo
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
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%+
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
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
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double KB lunge:
https://youtu.be/Ui9hqJjeZkE
Double KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
Double KB overhead lunge:
https://youtu.be/cryEmQVPBmc
https://youtu.be/BUYQwLCAfnE
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double KB lunge:
https://youtu.be/Ui9hqJjeZkE
Double KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
Double KB overhead lunge:
https://youtu.be/cryEmQVPBmc
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
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
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
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.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Banded kickback:
https://youtu.be/kqoBiHeYLjE
WEDNESDAY
March 30th, 2022
Life is too short to be a grump. Keep on vibin'...
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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
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
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
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
MOVEMENT DEMOS
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
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
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
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
MOVEMENT DEMOS
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
https://youtu.be/4Pb4MpSog3k
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
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
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
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
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
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
MOVEMENT DEMOS
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Single arm ring row:
https://youtu.be/kUgwCz9CrY0
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
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
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
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
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
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
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
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
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Superman snow angel:
https://youtu.be/BJRIbSzyJlY
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Single arm ring row:
https://youtu.be/kUgwCz9CrY0
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
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
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
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
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
15 wallballs @ 20lbs
12 toes to rings
30 feet handstand walk
Rest as needed between sets
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/_y-F40tc2ps
Back squat:
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Glute ham raise:
https://youtu.be/tQVqwCgVyb0
Tuck dragon flag:
https://youtu.be/G_Mo2iJ05n4
Wallball:
https://youtu.be/eJ7TZf9JTFA
Toes to ring:
https://youtu.be/gBzu4wgD2Dk
Handstand walk:
https://youtu.be/jcDICeoge5M
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
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
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
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
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
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.
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GS20, GS40, GS60, GS80 & GSOly
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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)
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
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
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Side plank:
https://youtu.be/w4T-jS5DQvY
FRIDAY
April 1st, 2022
You Go, Girl!
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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
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
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
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.
MOVEMENT DEMOS
DB floor press:
https://youtu.be/zFe1KItJKfo
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
High plank hold:
https://youtu.be/ujn5Wh0wDVQ
DB swing:
https://youtu.be/p40rczrzdrk
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
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
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
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
6-12 calorie on any machine
200-300 meter run
6-12 burpees
https://youtu.be/YbnnsqGosjE
MOVEMENT DEMOS
DB floor press:
https://youtu.be/zFe1KItJKfo
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
DB swing:
https://youtu.be/p40rczrzdrk
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
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
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
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
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
6-12 calorie on any machine
200-300 meter run
6-12 burpees
https://youtu.be/YbnnsqGosjE
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Banded side step:
https://youtu.be/VPPBMNRWayk
DB floor press:
https://youtu.be/zFe1KItJKfo
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
KB swing:
https://youtu.be/DWB0TmruJuA
KB goblet lunge:
https://youtu.be/ZKZH1iUDWi0
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
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
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
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
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
6-12 calorie on any machine
200-300 meter run
6-12 burpees
https://youtu.be/YbnnsqGosjE
MOVEMENT DEMOS
Split jerk:
https://youtu.be/sHT50XslTBc
Bench press:
https://youtu.be/OfAP9W7eF7Q
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Banded side step:
https://youtu.be/VPPBMNRWayk
DB floor press:
https://youtu.be/zFe1KItJKfo
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
KB swing:
https://youtu.be/DWB0TmruJuA
KB goblet lunge:
https://youtu.be/ZKZH1iUDWi0
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
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
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
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
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
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Power snatch:
https://youtu.be/MmHPIjbsW28
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
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
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
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
8 DB IYTs
8 DB chest flys
8 DB tate press
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back rack split squat:
https://youtu.be/XsR9u8hC3nA
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Power snatch:
https://youtu.be/MmHPIjbsW28
DB IYT:
https://youtu.be/nlUFNi3hROI
DB chest fly:
https://youtu.be/K-Pv0j43wbc
DB tate press:
https://youtu.be/yaBmtkjBKjw
SATURDAY
April 2nd, 2022
Im.Possible.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
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
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
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
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Single leg step up:
https://youtu.be/edo0skVCpsY
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB push press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
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
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
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
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
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Single leg step up:
https://youtu.be/edo0skVCpsY
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
https://youtu.be/oouOHzqYhi0
Single leg step up:
https://youtu.be/edo0skVCpsY
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
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
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
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
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
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
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
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Single leg step up:
https://youtu.be/edo0skVCpsY
Wallball:
https://youtu.be/eJ7TZf9JTFA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
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
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
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
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
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
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
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
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
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
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
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
Toe to bar:
https://youtu.be/chXlXmItAWQ
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Clean & jerk:
https://youtu.be/qQrIc0Vg37A
Front rack walking lunge:
https://youtu.be/GtFpfL51wZo
Thruster:
https://youtu.be/Jj6Ua6fbLOA
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
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
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
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