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

Plank Around The World:
 
Tuck Up:
 
High Plank Hold:
 
Double Unders:
 
Single Unders:
 
DB Power Clean And Jerk:
 
Burpee:

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

Back Squat:
 
Plate Overhead Sit Up:
 
Flutter Kick:
 
Double Unders:
 
Single Unders:
 
DB Power Clean And Jerk:
 
Burpee:
 
Plank Around The World:
 
Tuck Up:
 
High Plank Hold:

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

High Hang Power Snatch:
 
Power Snatch:
 
Back Squat:
 
Plate Overhead Sit Up:
 
Flutter Kick:
 
Double Unders:
 
Single Unders:
 
Power Clean And Jerk:
 
Burpee:
 
Plank Around The World:
 
Tuck Up:
 
High Plank Hold:

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

Pause At Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU
 
Pause Below The Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY
 
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
 
Single Arm DB Tate Press:
https://youtu.be/WCSij41DJ-c
 
Side To Side Crunch:
https://youtu.be/yzVYJ0ZQyWI
 
 

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

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

 
 
DB Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
 
Weighted Wall Sit Hold:
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

 
Banded Wide Grip Pull Up:
https://youtu.be/_1hZ-rsamNU
 
 
 
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
 
 
DB Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
Hanging Knee Raise:
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

 
 
Snatch Grip Overhead Hold:
 
 
Banded Wide Grip Pull Up:
https://youtu.be/_1hZ-rsamNU
 
 
 
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
 
 
DB Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
Hanging Knee Raise:
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

Pause At Knee Power Clean:
https://youtu.be/6Q5zdR0wiw4
 
Pause Below Knee Power Clean:
https://youtu.be/qz0syEdqyJs
 
 
 
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
 
Single Leg Assisted Romanian Deadlift:
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

Sumo Squat:
 
Plank To Knee Tap:
 
Butterfly Sit Up:
 
Bodyweight Good Morning:
 
Bench Dip:
 
Frog Pump:
 
Bodyweight Upright Row:

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

Banded Good Morning:
 
Banded Row:
 
Banded Frog Pump:
 
Banded Face Pull:
 
DB Power Clean:
 
DB Push Press:
 
Butterfly Sit Up:

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

Front Squat:
 
Pop Squat:
 
Side Plank Hold:
 
DB Power Clean:
 
DB Push Press:
 
Butterfly Sit Up:
 
Banded Good Morning:
 
Banded Row:
 
Banded Frog Pump:
 
Banded Face Pull:

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

High Hang Power Clean:
 
Low Hang Power Clean:
 
Power Clean:
 
Front Squat:
 
Pop Squat:
 
Side Plank Hold:
 
Push Press:
 
Butterfly Sit Up:
 
Banded Good Morning:
 
Banded Row:
 
Banded Frog Pump:
 
Banded Face Pull:

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

 
 
 
 

THURSDAY

Apr 01, 2021

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

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

Jumping Lunge:
 
Spider Climber:
 
Deadlift Jump:
 
Vertical Jump:
 
Plank Jump:
 
Russian Twist:
 
Bodyweight Lateral Raise:

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

Box Jump Over:
 
DB Renegade Row:
 
DB Deadlift:
 
DB Strict Press:
 
Weighted Russian Twist:
 
 
Seated DB Strict Press:

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

KB Swing:
 
DB Arnold Press:
 
KB Sumo Deadlift High Pull:
 
DB Hammer Curl:
 
Box Jump Over:
 
DB Renegade Row:
 
DB Deadlift:
 
DB Strict Press:
 
 
Weighted Russian Twist:
 
Seated DB Strict Press:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
60% Of 1rm Deadlift

Every Minute For 3 Minutes (3 Sets):
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

Sumo Deadlift:
 
DB Split Lunge:
 
KB Swing:
 
DB Arnold Press:
 
KB Sumo Deadlift High Pull:
 
DB Hammer Curl:
 
Box Jump Over:
 
DB Renegade Row:
 
DB Deadlift:
 
DB Strict Press:
 
Weighted Russian Twist:
 
Seated DB Strict Press:

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

Pause Squat Snatch:
https://youtu.be/Un40bWB2huI
 
 
 
DB Sumo Squat Romanian Deadlift:
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

Banded Clamshell:
 
Side To Side Crunch:
 
Banded Pull Apart:
 
Double DB Snatch:
 
Push Up:
 
Double Unders:
 
Single Unders:
 
DB Power Clean:
 
Strict Pull Up:

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

Mountain Climber Twist:
 
DB Side Bend:
 
Plank Jump:
 
DB Renegade Row:
 
High Knee:
 
DB Plank Slide:
 
Banded Side Step:
 
High To Low Plank:
 
Banded Psoas March:
 
Banded Clamshell:
 
Side To Side Crunch:
 
Banded Pull Apart:
 
Double DB Snatch:
 
Push Up:
 
Double Unders:
 
Single Unders:
 
DB Power Clean:
 
Strict Pull Up:

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

Mountain Climber Twist:
 
DB Side Bend:
 
Plank Jump:
 
DB Renegade Row:
 
High Knee:
 
DB Plank Slide:
 
Banded Side Step:
 
High To Low Plank:
 
Banded Psoas March:
 
Banded Clamshell:
 
Side To Side Crunch:
 
Banded Pull Apart:
 
Squat Snatch:
 
Push Up:
 
Double Unders:
 
Single Unders:
 
Power Clean:
 
Strict Pull Up:

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


SUNDAY

Apr 04, 2021

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow