Week 13 | Mar 2021
MONDAY
Mar 29, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds
Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold
-
30 - 20 - 10
(10 Minute Time Cap)
Quick Taps
Pop Squats
Burpees
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds
Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold
-
30 - 20 - 10
(20 Minute Time Cap)
Double Unders / Single Unders
DB Power Clean And Jerks
Burpees
Modifications
Substitution For 30-20-10 Double Unders / Single Unders:
30-20-10 Reps Of: Spider Climbers / Plank Jumps / High Knees +Butt Kickers
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 6 Minutes (3 Sets):
4 Back Squats
70-80% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
24 Plate Overhead Sit Ups + 20-30 Second Flutter Kicks
-
30 - 20 - 10
(20 Minute Time Cap)
Double Unders / Single Unders
DB Power Clean And Jerks
Burpees
-
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds
Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold
Modifications
Substitution For 4 Back Squats:
8 DB Front Squats + 30 Seconds Jumping Air Squats
Substitution For 30-20-10 Double Unders / Single Unders:
30-20-10 Reps Of: Spider Climbers / Plank Jumps / High Knees +Butt Kickers
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 6 Minutes (3 Sets):
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Snatch
70+% Of 1rm Snatch
-
Every 2 Minutes For 6 Minutes (3 Sets):
4 Back Squats
70-80% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
24 Plate Overhead Sit Ups + 20-30 Second Flutter Kicks
-
30 - 20 - 10
(20 Minute Time Cap)
Double Unders / Single Unders
Power Clean And Jerks
Burpees
-
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds
Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold
Modifications
Substitution For 30-20-10 Double Unders / Single Unders:
30-20-10 Reps Of: Spider Climbers / Plank Jumps / High Knees +Butt Kickers
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
5 Sets:
Pause At The Knee Power Snatch +
Pause Below The Knee Power Snatch
*Rest 60-90 Seconds Between Sets*
Set 1 - 2: 60-70% Of 1rm Squat Snatch
Set 3 - 5: 65-75% Of 1rm Squat Snatch
-
Every 2 Minutes For 4 Minutes (2 Sets):
3 Pause Overhead Squat (3 Second Pause At Bottom)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance
65-75% Of 1rm Squat Snatch
-
2 Sets:
5 Single Arm DB Tate Press (Each Side)
30 Seconds Side To Side Crunch
*Rest As Needed*
2 Sets:
10 DB Skull Crushers
30 Seconds Handstand Hold
MOVEMENT DEMOS
https://youtu.be/9Zj3UjWvAoU
https://youtu.be/4Ru8mKw0tJY
https://youtu.be/iaj6zdfZhTI
https://youtu.be/bqQJy2EtH4k
https://youtu.be/WCSij41DJ-c
https://youtu.be/yzVYJ0ZQyWI
https://youtu.be/CLcdE7sHHgo
https://youtu.be/gaH4Z2Vt7BY
TUESDAY
Mar 30, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 4 Minutes:
6 Crossbody V Ups
4 Hollow Rocks
2 Broad Jumps
*Rest 1 Minute*
As Many Rounds As Possible In 4 Minutes:
2 Down Up High Knees
4 Tuck Ups
6 Crossbody V Ups
-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Ups
20 Seconds Wall Sit Hold
Modifications
MOVEMENT DEMOS
https://youtu.be/NUzbowAUzBE
https://youtu.be/-YNnXtNAj4k
https://youtu.be/mOUCwjp6xs8
https://youtu.be/KCFSnnFwU48
https://youtu.be/iT6izuDopbU
https://youtu.be/A0kHvANcgZk
https://youtu.be/xKWl6F2vwvY
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 6 Minutes:
6 Calorie Bike
4 Strict Pull Ups
2 DB Man Makers
*Rest 2 Minutes*
As Many Rounds As Possible In 6 Minutes:
2 Down Up Devils Press
4 Hanging Knee Raises
6 Calorie Bike
-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Push Ups
20 Seconds Weighted Wall Sit Hold
Modifications
Substitution For 6 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 20 Mountain Climbers
Substitution For 4 Strict Pull Ups:
8 DB Bent Over Rows / 8 DB Upright Rows / 8 DB Renegade Rows
Substitution For 4 Hanging Knee Raises:
4 Toes To Bar / 4 Straight Leg Raises / 8 Tuck Ups / 8 V Ups
MOVEMENT DEMOS
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/_6vbOXBLCD4
https://youtu.be/6bBOuVzcj7U
https://youtu.be/YoqU047BHRs
https://youtu.be/4lrKtgPYbkg
https://youtu.be/sGkLgz4N0ew
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-50 Seconds Bar Hang
Station 2: 6 Banded Wide Grip Pull Ups
Station 3: 30-50 Seconds Handstand Hold
Station 4: 6 Scapular Pull Ups
-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Push Ups
20 Seconds Weighted Wall Sit Hold
-
As Many Rounds As Possible In 6 Minutes:
6 Calorie Bike
4 Strict Pull Ups
2 DB Man Makers
*Rest 2 Minutes*
As Many Rounds As Possible In 6 Minutes:
2 Down Up Devils Press
4 Hanging Knee Raises
6 Calorie Bike
Modifications
Substitution For 30-50 Seconds Bar Hang:
30-50 Seconds DB Upright Row Hold / 30-50 Seconds Half Push Up Hold / 30-50 Seconds Hollow Hold
Substitution For 6 Banded Wide Grip Pull Ups:
6 Banded Pull Ups / 6 DB Lateral Raises / 12 DB Bent Over Rows
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Decline Plank Hold / 30-50 Seconds Pike Hold
Substitution For 6 Scapular Pull Ups:
6 Active Hollow Hold / 12 Standing Active Shoulder Shrugs / 12 Banded Hollow Lat Pull Downs
Substitution For 6 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 20 Mountain Climbers
Substitution For 4 Strict Pull Ups:
8 DB Bent Over Rows / 8 DB Upright Rows / 8 DB Renegade Rows
Substitution For 4 Hanging Knee Raises:
4 Toes To Bar / 4 Straight Leg Raises / 8 Tuck Ups / 8 V Ups
MOVEMENT DEMOS
https://youtu.be/qpkU4ZSHLj0
https://youtu.be/_1hZ-rsamNU
https://youtu.be/gaH4Z2Vt7BY
https://youtu.be/qR-rnxYgxQk
https://youtu.be/4lrKtgPYbkg
https://youtu.be/sGkLgz4N0ew
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/_6vbOXBLCD4
https://youtu.be/6bBOuVzcj7U
https://youtu.be/YoqU047BHRs
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
3 Push Jerk + 3 Split Jerk
70-75% Of 1rm Push Jerk
Every Minute For 3 Minutes (3 Sets):
10-20 Seconds Snatch Grip Overhead Hold
60-70% Of 1rm Overhead Squat
-
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-50 Seconds Bar Hang
Station 2: 6 Banded Wide Grip Pull Ups
Station 3: 30-50 Seconds Handstand Hold
Station 4: 6 Scapular Pull Ups
-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Push Ups
20 Seconds Weighted Wall Sit Hold
-
As Many Rounds As Possible In 6 Minutes:
6 Calorie Bike
4 Strict Pull Ups
2 DB Man Makers
*Rest 2 Minutes*
As Many Rounds As Possible In 6 Minutes:
2 Down Up Devils Press
4 Hanging Knee Raises
6 Calorie Bike
Modifications
Substitution For 30-50 Seconds Bar Hang:
30-50 Seconds DB Upright Row Hold / 30-50 Seconds Half Push Up Hold / 30-50 Seconds Hollow Hold
Substitution For 6 Banded Wide Grip Pull Ups:
6 Banded Pull Ups / 6 DB Lateral Raises / 12 DB Bent Over Rows
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Decline Plank Hold / 30-50 Seconds Pike Hold
Substitution For 6 Scapular Pull Ups:
6 Active Hollow Hold / 12 Standing Active Shoulder Shrugs / 12 Banded Hollow Lat Pull Downs
Substitution For 6 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 20 Mountain Climbers
Substitution For 4 Strict Pull Ups:
8 DB Bent Over Rows / 8 DB Upright Rows / 8 DB Renegade Rows
Substitution For 4 Hanging Knee Raises:
4 Toes To Bar / 4 Straight Leg Raises / 8 Tuck Ups / 8 V Ups
MOVEMENT DEMOS
https://youtu.be/CCvfqA0Ieko
https://youtu.be/sHT50XslTBc
https://youtu.be/qpkU4ZSHLj0
https://youtu.be/_1hZ-rsamNU
https://youtu.be/gaH4Z2Vt7BY
https://youtu.be/qR-rnxYgxQk
https://youtu.be/4lrKtgPYbkg
https://youtu.be/sGkLgz4N0ew
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/_6vbOXBLCD4
https://youtu.be/6bBOuVzcj7U
https://youtu.be/YoqU047BHRs
WARM UP
WORKOUT
Workout Details
5 Sets:
Pause At The Knee Power Clean +
Pause Below The Knee Power Clean
*Rest 60-90 Seconds Between Sets*
Set 1 - 2: 65% Of 1rm Squat Clean
Set 3 - 5: 70-75% Of 1rm Squat Clean
-
Every 2 Minutes For 10 Minutes (5 Sets):
5 Seconds Jerk Dip Hold + Split Jerk
75-80% Of 1rm Push Press
-
3 Sets:
5 Single Arm Bent Over Rows (Each Side)
8 DB Single Leg Assisted Romanian Deadlifts (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
https://youtu.be/6Q5zdR0wiw4
https://youtu.be/qz0syEdqyJs
https://youtu.be/BNgRC91IWp8
https://youtu.be/sHT50XslTBc
https://youtu.be/TDyP-uLxtq0
https://youtu.be/bSSllR6MoZs
WEDNESDAY
Mar 31, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
6 Rounds For Time:
(10 Minute Time Cap)
12 Sumo Squats
12 Plank To Knee Taps
24 Butterfly Sit Ups
-
3 Sets:
10 Bodyweight Good Mornings
10 Bench Dips
*Rest As Needed*
3 Sets:
20 Frog Pumps
10 Bodyweight Upright Rows
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
3 Sets:
10 Banded Good Mornings
10 Banded Rows
*Rest As Needed*
3 Sets:
10 Banded Frog Pumps
10 Banded Face Pulls
-
6 Rounds For Time:
(20 Minute Time Cap)
12 DB Power Cleans
12 DB Push Press
24 Butterfly Sit Ups
Modifications
Text
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
60-70% Of 1rm Front Squat
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
5 Pop Squats + 10-15 Second Side Plank (Each Side)
-
6 Rounds For Time:
(20 Minute Time Cap)
12 DB Power Cleans
12 DB Push Press
24 Butterfly Sit Ups
-
3 Sets:
10 Banded Good Mornings
10 Banded Rows
*Rest As Needed*
3 Sets:
10 Banded Frog Pumps
10 Banded Face Pulls
Modifications
Substitution For 3 Front Squats:
6 Goblet Squats / 6 DB Front Squats
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 6 Minutes (3 Sets):
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
65+% Of 1rm Power Clean
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Cleans
70-75% Of 1rm Power Clean
-
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
60-70% Of 1rm Front Squat
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
5 Pop Squats + 10-15 Second Side Plank (Each Side)
-
6 Rounds For Time:
(20 Minute Time Cap)
12 Power Cleans
12 Push Press
24 Butterfly Sit Ups
-
3 Sets:
10 Banded Good Mornings
10 Banded Rows
*Rest As Needed*
3 Sets:
10 Banded Frog Pumps
10 Banded Face Pulls
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 12 Minutes (4 Sets):
5 Tempo Back Squats (3 Second Descent)
60-70% Of 1rm Back Squat
-
Every 2 Minutes For 10 Minutes (5 Sets):
5 Tempo Front Squats (2 Second Descent)
60-70% Of 1rm Front Squat
-
3 Sets:
10 DB Plank Slides
10 Supine Rows
30 Seconds Seated L Sit Hold
*Rest As Needed*
MOVEMENT DEMOS
https://youtu.be/HsnyHv61qMo
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/A-dNwGE3OVo
https://youtu.be/AppiiEaep8Q
https://youtu.be/KrLAe1q_UaE
THURSDAY
Apr 01, 2021
REST DAY
REST DAY DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
Apr 02, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Buy In:
15 Jumping Lunges
3 Sets:
10 Spider Climbers
10 Deadlift Jumps
10 Vertical Jumps
Buy Out:
15 Jumping Lunges
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30 Plank Jumps
Station 2: 20 Russian Twists
Station 3: 10 Bodyweight Lateral Raises
Modifications
Substitution For 15 Jumping Lunges:
15 Reverse Lunges / 15 Seated Squats
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Buy In:
15 Box Jump Overs
3 Sets:
10 DB Renegade Rows
10 DB Deadlifts
10 DB Strict Press
Buy Out:
15 Box Jump Overs
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 150m Row
Station 2: 20 Weighted Russian Twists
Station 3: 10 Seated DB Strict Press
Modifications
Substitution For 15 Box Jump Overs:
30 Jumping Air Squats / 30 Floor Touch To Jumps / 30 Goblet Squats
Substitution For 150m Row:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 30 Seconds Banded Monster Walks
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
2 Sets:
10 KB Swings
5 DB Arnold Press
*Rest As Needed*
2 Sets:
10 KB Sumo Deadlift High Pulls
5 DB Hammer Curls
-
Buy In:
15 Box Jump Overs
3 Sets:
10 DB Renegade Rows
10 DB Deadlifts
10 DB Strict Press
Buy Out:
15 Box Jump Overs
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 150m Row
Station 2: 20 Weighted Russian Twists
Station 3: 10 Seated DB Strict Press
Modifications
Substitution For 15 Box Jump Overs:
30 Jumping Air Squats / 30 Floor Touch To Jumps / 30 Goblet Squats
Substitution For 150m Row:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 30 Seconds Banded Monster Walks
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
60% Of 1rm Deadlift
Every Minute For 3 Minutes (3 Sets):
6 DB Split Lunges (Each Side)
-
2 Sets:
10 KB Swings
5 DB Arnold Press
*Rest As Needed*
2 Sets:
10 KB Sumo Deadlift High Pulls
5 DB Hammer Curls
-
Buy In:
15 Box Jump Overs
3 Sets:
10 DB Renegade Rows
10 DB Deadlifts
10 DB Strict Press
Buy Out:
15 Box Jump Overs
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 150m Row
Station 2: 20 Weighted Russian Twists
Station 3: 10 Seated DB Strict Press
Modifications
Substitution For 15 Box Jump Overs:
30 Jumping Air Squats / 30 Floor Touch To Jumps / 30 Goblet Squats
Substitution For 150m Row:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 30 Seconds Banded Monster Walks
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 16 Minutes (8 Sets):
2 Pause Squat Snatch (3 Second Pause In Catch)
Set 1 - 4: 70% Of 1rm Squat Snatch
Set 5 - 8: 75% Of 1rm Squat Snatch
-
Every 2 Minutes For 12 Minutes (6 Sets):
2 Squat Cleans + 1 Split Jerk
Set 1 - 3: 70% Of 1rm Squat Clean And Jerk
Set 4 - 6: 75% Of 1rm Squat Clean And Jerk
-
3 Sets:
6 DB Sumo Squat Romanian Deadlifts
*Rest 45-60 Seconds Between Sets*
MOVEMENT DEMOS
https://youtu.be/Un40bWB2huI
https://youtu.be/yT489tRHZg8
https://youtu.be/sHT50XslTBc
https://youtu.be/QjQbYNFzYOk
SATURDAY
Apr 03, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
21 - 15 - 9
(10 Minute Time Cap)
Plank Jacks
Push Ups
*Rest 1 Minute*
For Time:
(10 Minute Time Cap)
150 Mountain Climbers
30 Floor Touch To Jumps
15 Side Tuck Ups (Each Side)
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 20-30 Seconds Banded Clamshells (Each Side)
Station 2: 30-50 Seconds Side To Side Crunch
Station 3: 20-30 Seconds Banded Pull Aparts
-
21 - 15 - 9
(12 Minute Time Cap)
Double DB Snatch
Push Ups
*Rest 2 Minutes*
For Time: (12 Minute Time Cap)
150 Double Unders / Single Unders
30 DB Power Cleans
15 Strict Pull Ups
Modifications
Substitution For 150 Double Unders / Single Unders:
150 Quick Taps / 150 High Knees / 50 Down Ups / 150 Bicycle Kicks
Substitution For 15 Strict Pull Ups:
15 Banded Pull Ups / 15 DB Bent Over Rows / 15 DB Upright Rows
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute for 4 Minutes (2 Sets):
Station 1: 30-50 Second Mountain Climber Twists
Station 2: 12 DB Side Bends (Each Side)
Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station1 : 30-50 Second Plank Jumps
Station 2: 12 DB Renegade Rows
Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station 1: 30-50 Second High Knees
Station 2: 12 DB Plank Slides
-
Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 20-30 Seconds Banded Side Steps (Each Side)
Station 2: 30-50 Seconds High To Low Planks
Station 3: 20-30 Seconds Banded Psoas March
Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 20-30 Seconds Banded Clamshells (Each Side)
Station 2: 30-50 Seconds Side To Side Crunch
Station 3: 20-30 Seconds Banded Pull Aparts
-
21 - 15 - 9
(15 Minute Time Cap)
Double DB Snatch
Push Ups
*Rest 2 Minutes*
For Time: (15 Minute Time Cap)
150 Double Unders / Single Unders
30 DB Power Cleans
15 Strict Pull Ups
-
Modifications
Substitution For 150 Double Unders / Single Unders:
150 Quick Taps / 150 High Knees / 50 Down Ups / 150 Bicycle Kicks
Substitution For 15 Strict Pull Ups:
15 Banded Pull Ups / 15 DB Bent Over Rows / 15 DB Upright Rows
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Second Mountain Climber Twists
Station 2: 12 DB Side Bends (Each Side)
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station1 : 30-50 Second Plank Jumps
Station 2: 12 DB Renegade Rows
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Second High Knees
Station 2: 12 DB Plank Slides
-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Side Steps (Each Side)
Station 2: 30-50 Seconds High To Low Planks
Station 3: 20-30 Seconds Banded Psoas March
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Clamshells (Each Side)
Station 2: 30-50 Seconds Side To Side Crunch
Station 3: 20-30 Seconds Banded Pull Aparts
-
21 - 15 - 9
(15 Minute Time Cap)
Squat Snatch
Push Ups
*Rest 2 Minutes*
For Time: (15 Minute Time Cap)
150 Double Unders / Single Unders
30 Power Cleans
15 Strict Pull Ups
Modifications
Substitution For 21-15-9 Squat Snatch: 21-15-9 Reps Of: Power Snatch
Substitution For 150 Double Unders / Single Unders:
150 Quick Taps / 150 High Knees / 50 Down Ups / 150 Bicycle Kicks
Substitution For 15 Strict Pull Ups:
15 Banded Pull Ups / 15 DB Bent Over Rows / 15 DB Upright Rows
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 9 Minutes (3 Sets):
3 Back Squats (10 Seconds Pause At Bottom)
55-65% Of 1rm Back Squat
Every 3 Minutes For 9 Minutes (3 Sets):
3 Front Squats (5 Seconds Pause At Bottom)
55-65% Of 1rm Front Squat
-
5 Sets:
10 Snow Angels
10 DB Lateral Raises
10 Banded Hip Thrusts
*Rest As Needed*
MOVEMENT DEMOS
https://youtu.be/HsnyHv61qMo
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/eFuubbEtw4s
https://youtu.be/ntOPR3ZhWYg
https://youtu.be/CMrgf91CKzQ