Week 14 | April 2022
MONDAY
April 4th, 2022
Happiness is an INSIDE job.
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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
1 round
20 plank to knee taps
10 push ups
Complete 1 round then,
2 rounds
6 DB reverse lunges
5 floor touch to jumps
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
Part B)
2 sets
As many rounds as possible in 4 minutes
4 DB clusters
8 floor touch to jumps
4 burpee over DB
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 55lbs
As many rounds as possible in 4 minutes
4 DB clusters
8 floor touch to jumps
4 burpee over DB
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 55lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB cluster:
https://youtu.be/1OJ_k-sxDeg
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
DB cluster:
https://youtu.be/1OJ_k-sxDeg
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS40
WARM UP
Warm Up
2 rounds
20 plank to knee taps
10 push ups
Complete 2 rounds then,
3 rounds
5 barbell deadlifts
5 barbell back squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
Part B)
4 sets
As many rounds as possible in 4 minutes
4 clusters
8 box jumps
4 burpee over bar
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
As many rounds as possible in 4 minutes
4 clusters
8 box jumps
4 burpee over bar
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 12-15 side plank reach throughs:
12-15 seocnds side plank hold each side
https://youtu.be/w4T-jS5DQvY
Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I
12-15 seocnds side plank hold each side
https://youtu.be/w4T-jS5DQvY
Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I
MOVEMENT DEMOS
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Cluster:
https://youtu.be/Qswm1e-HMaM
Box jump:
https://youtu.be/rNaluifn1BA
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Cluster:
https://youtu.be/Qswm1e-HMaM
Box jump:
https://youtu.be/rNaluifn1BA
Burpee over bar:
https://youtu.be/l2NePOvFXas
GS60
WARM UP
Warm Up
2 rounds
20 plank to knee taps
10 push ups
Complete 2 rounds then,
3 rounds
5 barbell deadlifts
5 barbell back squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 15 minutes (15 sets)
1 back squat
Rest remaining time of each set
Sets 1-5: 60-70%
Sets 6-10: 70-80%
Sets 11-15: 80-90%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
1 back squat
Rest remaining time of each set
Sets 1-5: 60-70%
Sets 6-10: 70-80%
Sets 11-15: 80-90%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
Part B)
2 sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
Part C)
3 sets
As many rounds as possible in 4 minutes
4 clusters
8 box jumps
4 burpee over bar
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
As many rounds as possible in 4 minutes
4 clusters
8 box jumps
4 burpee over bar
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 12-15 side plank reach throughs:
12-15 seocnds side plank hold each side
https://youtu.be/w4T-jS5DQvY
Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I
12-15 seocnds side plank hold each side
https://youtu.be/w4T-jS5DQvY
Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Cluster:
https://youtu.be/Qswm1e-HMaM
Box jump:
https://youtu.be/rNaluifn1BA
Burpee over bar:
https://youtu.be/l2NePOvFXas
GS80
WARM UP
Warm Up
2 rounds
20 plank to knee taps
10 push ups
Complete 2 rounds then,
2 rounds
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
8 sets
1 power snatch + 1 hang snatch
Sets 1-4: 60-70%
Sets 4-8: 70-80%
Based on your 1 rep max squat snatch
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
1 power snatch + 1 hang snatch
Sets 1-4: 60-70%
Sets 4-8: 70-80%
Based on your 1 rep max squat snatch
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part B)
Every minute for 15 minutes (15 sets)
1 back squat
Rest remaining time of each set
Sets 1-5: 60-70%
Sets 6-10: 70-80%
Sets 11-15: 80-90%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
1 back squat
Rest remaining time of each set
Sets 1-5: 60-70%
Sets 6-10: 70-80%
Sets 11-15: 80-90%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 115lbs
Level 3: 175lbs
Part C)
2 sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
12-15 side plank reach throughs each side
4 turkish gets ups each side
Rest as needed between sets
Part D)
3 sets
As many rounds as possible in 4 minutes
4 hang squat snatches
8 box jumps
4 burpee over bar
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
As many rounds as possible in 4 minutes
4 hang squat snatches
8 box jumps
4 burpee over bar
Rest 60 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 12-15 side plank reach throughs:
12-15 seconds side plank hold each side
https://youtu.be/w4T-jS5DQvY
Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I
12-15 seconds side plank hold each side
https://youtu.be/w4T-jS5DQvY
Substitution for 8 box jumps:
16 reverse lunges
https://youtu.be/eMLKiDyxg4I
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hang squat snatch:
https://youtu.be/BFAcAi0NHuM
Box jump:
https://youtu.be/rNaluifn1BA
Burpee over bar:
https://youtu.be/l2NePOvFXas
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank reach through:
https://youtu.be/h38hENBXicM
Turkish get up:
https://youtu.be/3tO8x61pAMY
Hang squat snatch:
https://youtu.be/BFAcAi0NHuM
Box jump:
https://youtu.be/rNaluifn1BA
Burpee over bar:
https://youtu.be/l2NePOvFXas
GSElite
WARM UP
Warm Up
3 rounds
20 plank to knee taps
10 push ups
Complete 3 rounds then,
3 rounds
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
6 sets
1 power snatch + 1 below the knee hang snatch + 1 snatch @ 58-72% of 1rm squat snatch
Rest as needed between sets
1 power snatch + 1 below the knee hang snatch + 1 snatch @ 58-72% of 1rm squat snatch
Rest as needed between sets
Part B)
4 sets
Snatch @ 76%+ of 1rm squat snatch
Sets 1-2: 2 reps @ 76%+
Sets 3-4: 1 rep @ building weight
Rest as needed between sets
Snatch @ 76%+ of 1rm squat snatch
Sets 1-2: 2 reps @ 76%+
Sets 3-4: 1 rep @ building weight
Rest as needed between sets
Part C)
3 sets
3 snatch pulls @ 100%+ of 1rm squat snatch
Rest as needed between sets
3 snatch pulls @ 100%+ of 1rm squat snatch
Rest as needed between sets
Part D)
4 sets for quality
12 bar muscle ups
60 feet handstand walk
60 double unders as fast as possible
Rest as needed between sets
*Stay at a steady pace
12 bar muscle ups
60 feet handstand walk
60 double unders as fast as possible
Rest as needed between sets
*Stay at a steady pace
Part E)
Rotate stations every minute for 16 minutes (4 sets)
Station 1
3 rope climbs as fast as possible
Station 2
15 wallballs @ 20lbs
Station 3
60 seconds of shuttle runs
Station 4
Rest
Station 1
3 rope climbs as fast as possible
Station 2
15 wallballs @ 20lbs
Station 3
60 seconds of shuttle runs
Station 4
Rest
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Below the knee hang snatch:
https://youtu.be/5XjNzXVeic4
Snatch:
https://youtu.be/Un40bWB2huI
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Handstand walk:
https://youtu.be/jcDICeoge5M
Double under:
https://youtu.be/SqGUx2OolfM
Rope climb:
https://youtu.be/IkVRBnLauGk
Wallball:
https://youtu.be/eJ7TZf9JTFA
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
https://youtu.be/MmHPIjbsW28
Below the knee hang snatch:
https://youtu.be/5XjNzXVeic4
Snatch:
https://youtu.be/Un40bWB2huI
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Handstand walk:
https://youtu.be/jcDICeoge5M
Double under:
https://youtu.be/SqGUx2OolfM
Rope climb:
https://youtu.be/IkVRBnLauGk
Wallball:
https://youtu.be/eJ7TZf9JTFA
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
GSOLY
WARM UP
Warm Up
3 rounds
20 plank to knee taps
10 push ups
Complete 3 rounds then,
2 rounds
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
2 snatch balance + 2 overhead squats
Sets 1-2: 60-700%
Sets 3-4: 70-80%
Set 5: 80+%
Based on 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
2 snatch balance + 2 overhead squats
Sets 1-2: 60-700%
Sets 3-4: 70-80%
Set 5: 80+%
Based on 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
Every 90 seconds for 9 minutes (6 sets)
1 hang power snatch + 1 hang snatch
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 70-80%
Based on your 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 hang power snatch + 1 hang snatch
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 70-80%
Based on your 1 rep max squat snatch
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part C)
3 sets
10-12 banded kickbacks each side
12-14 banded glute bridges
30-40 seconds weighted wall sit hold
Rest 60-90 seconds between sets
10-12 banded kickbacks each side
12-14 banded glute bridges
30-40 seconds weighted wall sit hold
Rest 60-90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Weighted wall sit hold:
https://youtu.be/sGkLgz4N0ew
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Weighted wall sit hold:
https://youtu.be/sGkLgz4N0ew
TUESDAY
April 5th, 2022
Good vibes ATTRACT good lives.
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GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
200 meter run or 10 burpees
10 DB strict press
20-30 seconds reverse plank bridge hold
Complete 2 rounds then,
45-60 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 3 minutes (3 sets)
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
Part B)
As many rounds as possible in 10 minutes
18 tuck ups
18 double unders or 36 single unders
18 butterfly sit ups
18 tuck ups
18 double unders or 36 single unders
18 butterfly sit ups
Modifications
MOVEMENT DEMOS
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Tuck up:
https://youtu.be/iT6izuDopbU
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
GS40
WARM UP
Warm Up
3 rounds
200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 4 minutes (4 sets)
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 4 minutes (4 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 4 minutes (4 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
Part B)
As many rounds as possible in 18 minutes
18 calorie bike
18 hanging knee raises
18 double unders or 36 single unders
18 butterfly sit ups
18 calorie bike
18 hanging knee raises
18 double unders or 36 single unders
18 butterfly sit ups
Modifications
Substitution for 18 calorie bike:
18 calorie on any machine
200-400 meter run
18 burpees
https://youtu.be/SNsrJcSxMTM
Substitution for 18 hanging knee raises:
18 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s
18 calorie on any machine
200-400 meter run
18 burpees
https://youtu.be/SNsrJcSxMTM
Substitution for 18 hanging knee raises:
18 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s
MOVEMENT DEMOS
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
GS60
WARM UP
Warm Up
3 rounds
200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
10 banded deadlifts
Rest remaining time of each set
45-55% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
10 banded deadlifts
Rest remaining time of each set
45-55% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Every minute for 4 minutes (4 sets)
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 4 minutes (4 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 4 minutes (4 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
Part C)
As many rounds as possible in 18 minutes
18 calorie bike
18 hanging knee raises
18 double unders or 36 single unders
18 butterfly sit ups
18 calorie bike
18 hanging knee raises
18 double unders or 36 single unders
18 butterfly sit ups
Modifications
Substitution for 18 calorie bike:
18 calorie on any machine
200-400 meter run
18 burpees
https://youtu.be/SNsrJcSxMTM
Substitution for 18 hanging knee raises:
18 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s
18 calorie on any machine
200-400 meter run
18 burpees
https://youtu.be/SNsrJcSxMTM
Substitution for 18 hanging knee raises:
18 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s
MOVEMENT DEMOS
Banded deadlift:
https://youtu.be/JPYazfE8BFU
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
GS80
WARM UP
Warm Up
3 rounds
200 meter run or 10 burpees
10 barbell strict press
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
1 clean pull + 1 clean high pull + 1 pause power clean (pause in catch position)
65-75% of 1 rep max clean
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
1 clean pull + 1 clean high pull + 1 pause power clean (pause in catch position)
65-75% of 1 rep max clean
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
Part B)
Every 3 minutes for 9 minutes (3 sets)
10 banded deadlifts
Rest remaining time of each set
45-55% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
10 banded deadlifts
Rest remaining time of each set
45-55% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
Every minute for 4 minutes (4 sets)
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 4 minutes (4 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
10-12 DB split lunges each side
Rest remaining time of each set
Every minute for 4 minutes (4 sets)
15-30 seconds banded side lying leg raises each side
Rest remaining time of each set
Part D)
As many rounds as possible in 18 minutes
18 calorie bike
18 toes to bar
18 double unders or 36 single unders
18 butterfly sit ups
18 calorie bike
18 toes to bar
18 double unders or 36 single unders
18 butterfly sit ups
Modifications
Substitution for 18 calorie bike:
18 calorie on any machine
200-400 meter run
18 burpees
https://youtu.be/SNsrJcSxMTM
Substitution for 18 toes to bar:
18 hanging knee raises
https://youtu.be/YoqU047BHRs
18 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s
18 calorie on any machine
200-400 meter run
18 burpees
https://youtu.be/SNsrJcSxMTM
Substitution for 18 toes to bar:
18 hanging knee raises
https://youtu.be/YoqU047BHRs
18 tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 18 double unders or 36 single unders:
36 glute bridges
https://youtu.be/nCu3-VafY_s
MOVEMENT DEMOS
Clean pull:
https://youtu.be/anJGxXdUIPY
Clean high pull:
https://youtu.be/8jIRsonYGvg
Pause power clean:
https://youtu.be/AbJEX5trkkU
Banded deadlift:
https://youtu.be/JPYazfE8BFU
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Toes to bar:
https://youtu.be/chXlXmItAWQ
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/anJGxXdUIPY
Clean high pull:
https://youtu.be/8jIRsonYGvg
Pause power clean:
https://youtu.be/AbJEX5trkkU
Banded deadlift:
https://youtu.be/JPYazfE8BFU
DB split squat:
https://youtu.be/zpVL54TR1e0
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Toes to bar:
https://youtu.be/chXlXmItAWQ
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
GSElite
WARM UP
Warm Up
3 rounds
200 meter run or 10 burpees
10 barbell front squats
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
200 meter run or 10 burpees
10 barbell front squats
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
Against a 3 minute clock
1000 meter bike erg
In remaining time
Max meter row
For reference, Lauren's time:
Bike erg: 2:20/2:15/2:10/2:05/2:00 pace
Row: 700/800/900/1000/1100 pace
Against a 3 minute clock
1000 meter bike erg
In remaining time
Max meter row
For reference, Lauren's time:
Bike erg: 2:20/2:15/2:10/2:05/2:00 pace
Row: 700/800/900/1000/1100 pace
Part B)
Every 3 minutes for 15 minutes (5 sets)
Front squat
Rest remaining time of each set
Sets 1-2: 4 reps @ 74-79%
Sets 3-4: 3 reps @ 83-87%
Set 5: 2 reps @ 87%+
Front squat
Rest remaining time of each set
Sets 1-2: 4 reps @ 74-79%
Sets 3-4: 3 reps @ 83-87%
Set 5: 2 reps @ 87%+
Part C)
For time
35 DB shoulder to overhead
35 DB deadlifts
35 GHD sit ups
75 single arm DB overhead squats (switch as needed)
35 GHD sit ups
35 DB deadlifts
35 DB shoulder to overhead
Time cap: 30 minutes
For reference, Lauren's DB weight:
35lbs
35 DB shoulder to overhead
35 DB deadlifts
35 GHD sit ups
75 single arm DB overhead squats (switch as needed)
35 GHD sit ups
35 DB deadlifts
35 DB shoulder to overhead
Time cap: 30 minutes
For reference, Lauren's DB weight:
35lbs
Part D)
5 sets for quality
12 strict handstand push ups
8 DB box step overs @ 50lbs
Rest as needed between sets
12 strict handstand push ups
8 DB box step overs @ 50lbs
Rest as needed between sets
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB deadlift:
https://youtu.be/vApb63rw1_Q
GHD sit up:
https://youtu.be/Avl95Jh0P6I
Single arm DB overhead squat:
https://youtube.com/shorts/cKrTrL5DkpM
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
DB box step over:
https://youtu.be/-YvO_8BXuow
https://youtu.be/-_Nw3jP6J1w
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB deadlift:
https://youtu.be/vApb63rw1_Q
GHD sit up:
https://youtu.be/Avl95Jh0P6I
Single arm DB overhead squat:
https://youtube.com/shorts/cKrTrL5DkpM
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
DB box step over:
https://youtu.be/-YvO_8BXuow
GSOLY
WARM UP
Warm Up
3 rounds
200 meter run or 10 burpees
10 barbell strict press from split jerk stance
20-30 seconds reverse plank bridge hold
Complete 3 rounds then,
60-90 seconds hollow hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
8 sets
1-2 split jerks
Sets 1-4: 60-70%
Sets 5-8: 70-80%
Based on 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1-2 split jerks
Sets 1-4: 60-70%
Sets 5-8: 70-80%
Based on 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
Every 3 minutes for 9 minutes (3 sets)
10-12 DB death march
12-14 DB sumo squat romanian deadlifts
20-30 seconds DB goblet squat hold
Rest remaining time of each set
10-12 DB death march
12-14 DB sumo squat romanian deadlifts
20-30 seconds DB goblet squat hold
Rest remaining time of each set
Part C)
3 sets
Against a 90 seconds clock
30 seconds banded pull throughs
30 seconds banded hollow hold lat pulldowns
In remaining time
Max reps banded strict pull ups
Rest 60 seconds between sets
Against a 90 seconds clock
30 seconds banded pull throughs
30 seconds banded hollow hold lat pulldowns
In remaining time
Max reps banded strict pull ups
Rest 60 seconds between sets
Modifications
MOVEMENT DEMOS
Split jerk:
https://youtu.be/sHT50XslTBc
DB death march:
https://youtu.be/ksstmpzOS6E
DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk
DB goblet squat hold:
https://youtu.be/wXXcopK5TQk
Banded pull through:
https://youtu.be/NOh1JjZTCX8
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/sHT50XslTBc
DB death march:
https://youtu.be/ksstmpzOS6E
DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk
DB goblet squat hold:
https://youtu.be/wXXcopK5TQk
Banded pull through:
https://youtu.be/NOh1JjZTCX8
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
WEDNESDAY
April 6th, 2022
I Can And I Will, Watch Me.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
10 BW windmills each side
8 DB deadlifts
8 DB front squats
Complete 2 rounds then,
1 round
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Part B)
Every 3 minutes for 9 minutes (3 sets)
200 meter run
12 DB hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
12 DB hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200 meter run:
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
MOVEMENT DEMOS
Banded pallof press:
https://youtu.be/b6iw04FYmXk
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
GS40
WARM UP
Warm Up
2 rounds
10 BW windmills each side
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
10 BW windmills each side
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Part B)
Every 3 minutes for 18 minutes (6 sets)
200 meter run
12 DB hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
12 DB hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200 meter run:
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
MOVEMENT DEMOS
Banded pallof press:
https://youtu.be/b6iw04FYmXk
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
https://youtu.be/b6iw04FYmXk
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
GS60
WARM UP
Warm Up
2 rounds
10 BW windmills each side
8 barbell deadlifts
8 barbell front squats
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
3 front squats
Rest remaining time of each set
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Based on 1 rep max front squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
3 front squats
Rest remaining time of each set
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Based on 1 rep max front squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Part C)
Every 3 minutes for 15 minutes (5 sets)
200 meter run
12 DB hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200 meter run
12 DB hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200 meter run:
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded pallof press:
https://youtu.be/b6iw04FYmXk
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push up:
https://youtu.be/A0kHvANcgZk
GS80
WARM UP
Warm Up
2 rounds
10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
5-8 DB scapular pulls each side
5-8 kip swings
30-45 seconds handstand hold
Rest 60 seconds between sets
5-8 DB scapular pulls each side
5-8 kip swings
30-45 seconds handstand hold
Rest 60 seconds between sets
Part B)
Every 90 seconds for 9 minutes (6 sets)
3 front squats
Rest remaining time of each set
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Based on 1 rep max front squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
3 front squats
Rest remaining time of each set
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Based on 1 rep max front squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Station 1
45-60 seconds banded pallof press right side
Station 2
45-60 seconds banded pallof press left side
Rest remaining time of each set
Part D)
Every 3 minutes for 15 minutes (5 sets)
200 meter run
12 hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
200 meter run
12 hang power cleans
9 push ups
Rest remaining time of each set
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 5-8 kip swings:
5-8 arch to hollow rolls
https://youtu.be/o5b_68xuE7s
Substitution for 30-45 seconds handstand hold:
30-45 seconds nose to wall handstand hold
https://youtu.be/9jymG0PfFl4
5-8 wall walks
https://youtu.be/TxVDLE3aNQU
Substitution for 200 meter run:
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
5-8 arch to hollow rolls
https://youtu.be/o5b_68xuE7s
Substitution for 30-45 seconds handstand hold:
30-45 seconds nose to wall handstand hold
https://youtu.be/9jymG0PfFl4
5-8 wall walks
https://youtu.be/TxVDLE3aNQU
Substitution for 200 meter run:
200 meter on any machine
50 mountain climber twists
https://youtu.be/cB211wggl4E
MOVEMENT DEMOS
DB scapular pull:
https://youtu.be/8hvRxhFIBak
Kip swing:
Handstand hold:
https://youtu.be/gaH4Z2Vt7BY
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded pallof press:
https://youtu.be/b6iw04FYmXk
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push up:
https://youtu.be/A0kHvANcgZk
GSElite
WARM UP
Warm Up
2 rounds
10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats
8 barbell strict press
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats
8 barbell strict press
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
Heavy single split jerk
*Allow 15 minutes to build in weight
Heavy single split jerk
*Allow 15 minutes to build in weight
Part B)
For time
4-8-12-8-4 reps of
Ring muscle ups
*After reach round, perform shuttle run @ 50 feet
Time cap: 10 minutes
Lauren's time: 7:38
4-8-12-8-4 reps of
Ring muscle ups
*After reach round, perform shuttle run @ 50 feet
Time cap: 10 minutes
Lauren's time: 7:38
Part C)
For time
30 thrusters @ 65lbs
30 toes to bar
30 power snatches @ 65lbs
30 chest to bar pull ups
30 Power clean & jerks @ 65lbs
30 bar facing burpees
Time cap: 15 minutes
Lauren's time: 9:53
30 thrusters @ 65lbs
30 toes to bar
30 power snatches @ 65lbs
30 chest to bar pull ups
30 Power clean & jerks @ 65lbs
30 bar facing burpees
Time cap: 15 minutes
Lauren's time: 9:53
Part D)
Rotate stations every 6 minutes for 36 minutes (6 sets)
Station 1
900 meter bike erg
32 calorie row
6 burpees over row
Station 2
450 meter row
32 calorie bike erg
6 burpees over row
Rest remaining time of each set
For reference, Lauren's times:
3:58 / 4:13 / 3:57 / 4:03 / 4:13 / 4:17
Station 1
900 meter bike erg
32 calorie row
6 burpees over row
Station 2
450 meter row
32 calorie bike erg
6 burpees over row
Rest remaining time of each set
For reference, Lauren's times:
3:58 / 4:13 / 3:57 / 4:03 / 4:13 / 4:17
MOVEMENT DEMOS
Split jerk:
https://youtu.be/sHT50XslTBc
Ring muscle up:
https://youtu.be/Ign1dws3Pqs
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Toes to bar:
https://youtu.be/chXlXmItAWQ
Power snatch:
https://youtu.be/MmHPIjbsW28
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Burpee over row:
https://youtu.be/UE5XzJrDZmA
https://youtu.be/sHT50XslTBc
Ring muscle up:
https://youtu.be/Ign1dws3Pqs
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Toes to bar:
https://youtu.be/chXlXmItAWQ
Power snatch:
https://youtu.be/MmHPIjbsW28
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Burpee over row:
https://youtu.be/UE5XzJrDZmA
GSOLY
WARM UP
Warm Up
2 rounds
10 BW windmills each side
8 barbell deadlifts
8 barbell hang power cleans
8 barbell front squats
Complete 2 rounds then,
2 rounds
10 banded reach throughs
20 butterfly sit ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
1 power clean + 1 hang clean @ 70-80% of 1 rep max squat clean
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 power clean + 1 hang clean @ 70-80% of 1 rep max squat clean
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
5 sets
5 tall jerks
10 strict press from split jerk stance
Rest 60 seconds between sets
Use barbell to light weight
5 tall jerks
10 strict press from split jerk stance
Rest 60 seconds between sets
Use barbell to light weight
Part C)
Complete in any order
5 turkish get ups each side
50 KB swings
Break up reps and rest as needed
5 turkish get ups each side
50 KB swings
Break up reps and rest as needed
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Tall jerk:
https://youtu.be/PlGNg9uJ6kA
Strict press from split jerk position:
https://youtu.be/Sp8RzK7XPeM
Turkish get up:
https://youtu.be/3tO8x61pAMY
KB swing:
https://youtu.be/DWB0TmruJuA
THURSDAY
April 7th, 2022
Wake up and LIVE!
-
GS20, GS40, GS60, GS80 & GSOly
-
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)
Rotate stations every minute for 40 minutes (8 sets)
Station 1
bike erg / row / run
Station 2
8 burpees + max prowler push
Station 3
16 wall balls + max prowler push
Station 4
8 DB box step overs + max prowler push
Station 5
Rest
Station 1
bike erg / row / run
Station 2
8 burpees + max prowler push
Station 3
16 wall balls + max prowler push
Station 4
8 DB box step overs + max prowler push
Station 5
Rest
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
Prowler push:
https://youtu.be/K2wHLVcYWfc
Wallball:
https://youtu.be/eJ7TZf9JTFA
DB box step over:
https://youtu.be/-YvO_8BXuow
https://youtu.be/YbnnsqGosjE
Prowler push:
https://youtu.be/K2wHLVcYWfc
Wallball:
https://youtu.be/eJ7TZf9JTFA
DB box step over:
https://youtu.be/-YvO_8BXuow
FRIDAY
April 8th, 2022
One Day, Or Day One. You Decide.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 6 minutes
8 down ups
8 air squats
8 DB cuban rotations
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
Part B)
As many rounds as possible in 10 minutes
30 double unders or 60 single unders
20 DB reverse lunges
10 down up over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30 double unders or 60 single unders
20 DB reverse lunges
10 down up over DB
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
MOVEMENT DEMOS
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Reverse plank hold:
https://youtu.be/TdvdDnWp3uE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB reverse lunge:
https://youtu.be/8JrQIepGpcM
Down up over DB:
https://youtu.be/DnRnQ9QC0ek
GS40
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
Part B)
As many rounds as possible in 20 minutes
30 double unders or 60 single unders
20 thrusters
10 bar facing burpees
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
30 double unders or 60 single unders
20 thrusters
10 bar facing burpees
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
MOVEMENT DEMOS
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Reverse plank hold:
https://youtu.be/TdvdDnWp3uE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
GS60
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
10 DB 1-1-2 bench press
Rest remaining time of each set
10 DB 1-1-2 bench press
Rest remaining time of each set
Part B)
3 sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
Part C)
As many rounds as possible in 10 minutes
30 double unders or 60 single unders
20 wallballs
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
30 double unders or 60 single unders
20 wallballs
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
Modifications
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
Substitution for 20 wallballs:
20 thrusters
https://youtu.be/Jj6Ua6fbLOA
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
Substitution for 20 wallballs:
20 thrusters
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
DB 1-1-2 bench press:
https://youtu.be/GhXQtW2xPro
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Reverse plank hold:
https://youtu.be/TdvdDnWp3uE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Wallball:
https://youtu.be/eJ7TZf9JTFA
GS80
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
WORKOUT
Workout Details
Part A)
6 sets
1 strict press + 1 push press + 1 push jerk
Rest as needed between sets
Sets 1-3: 65-75%
Sets 4-6: 75-85%
Based on your 1 rep max strict press
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 strict press + 1 push press + 1 push jerk
Rest as needed between sets
Sets 1-3: 65-75%
Sets 4-6: 75-85%
Based on your 1 rep max strict press
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
Every 2 minutes for 10 minutes (5 sets)
10 DB 1-1-2 bench press
Rest remaining time of each set
10 DB 1-1-2 bench press
Rest remaining time of each set
Part C)
3 sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
30-45 seconds banded frog pumps
20-30 seconds reverse plank hold
Rest 30-60 seconds between sets
Part D)
As many rounds as possible in 10 minutes
30 double unders or 60 single unders
20 wallballs
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
30 double unders or 60 single unders
20 wallballs
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
Modifications
Substitution for 20-30 seconds reverse plank hold:
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
Substitution for 20 wallballs:
20 thrusters
https://youtu.be/Jj6Ua6fbLOA
20-30 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 30 double unders or 60 single unders:
60 shoulder taps
https://youtu.be/RpmS9o8AhxM
Substitution for 20 wallballs:
20 thrusters
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
DB 1-1-2 bench press:
https://youtu.be/GhXQtW2xPro
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Reverse plank hold:
https://youtu.be/TdvdDnWp3uE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Wallball:
https://youtu.be/eJ7TZf9JTFA
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
DB 1-1-2 bench press:
https://youtu.be/GhXQtW2xPro
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Reverse plank hold:
https://youtu.be/TdvdDnWp3uE
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Wallball:
https://youtu.be/eJ7TZf9JTFA
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 4 minutes for 16 minutes (4 sets)
2 back squats
Rest remaining time of each set
Set 1: 81%
Set 2: 85%
Set 3: 88%
Set 4: 92%
2 back squats
Rest remaining time of each set
Set 1: 81%
Set 2: 85%
Set 3: 88%
Set 4: 92%
Part B)
3 sets
12 strict press @ 70%
8 glute ham raises
2-4 strict handstand push ups
Rest as needed between sets
12 strict press @ 70%
8 glute ham raises
2-4 strict handstand push ups
Rest as needed between sets
Part C)
3 sets
8 nordic curls
25 GHD sit ups
Rest as needed between sets
8 nordic curls
25 GHD sit ups
Rest as needed between sets
Part D)
3 sets
3 x 600 meter sprint
Rest 40 seconds between sprints
Rest 5 minutes between sets
3 x 600 meter sprint
Rest 40 seconds between sprints
Rest 5 minutes between sets
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Glute ham raise:
https://youtu.be/tQVqwCgVyb0
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
GHD sit up:
https://youtu.be/Avl95Jh0P6I
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Glute ham raise:
https://youtu.be/tQVqwCgVyb0
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
GHD sit up:
https://youtu.be/Avl95Jh0P6I
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
250 meter row or 15 down ups
15 air squats
15 DB cuban rotations
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
8-10 back rack bulgarian split squats each side
8-10 DB cuban rotations
Rest as needed between sets
Fro back rack bulgarian split squats, build to a moderate to heavy weight
8-10 back rack bulgarian split squats each side
8-10 DB cuban rotations
Rest as needed between sets
Fro back rack bulgarian split squats, build to a moderate to heavy weight
Part B)
Complete in any order
100 DB tate press
50 banded supinated strict pull ups
Break up reps and rest as needed
100 DB tate press
50 banded supinated strict pull ups
Break up reps and rest as needed
Part C)
2 sets
8 DB chest flys
Rest 15 seconds
8 single arm DB strict press each side
Rest 15 seconds
8 DB windmills each side
Rest 15 seconds
8 DB chest flys
Rest 15 seconds
8 single arm DB strict press each side
Rest 15 seconds
8 DB windmills each side
Rest 15 seconds
Modifications
Substitution for 50 banded supinated strict pull up:
50 supine bent over row
https://youtu.be/AppiiEaep8Q
50 supine bent over row
https://youtu.be/AppiiEaep8Q
MOVEMENT DEMOS
Back rack bulgarian split squat:
https://youtube.com/shorts/FK7blK4O9jw?feature=share
DB cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB chest fly:
https://youtu.be/K-Pv0j43wbc
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB windmill:
https://youtu.be/L2mo_nFkv-Y
SATURDAY
April 9th, 2022
The More You Learn, The More You Earn.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
3 rounds
20-40 shoulder taps
5 DB strict press
5 DB push press
5 DB thrusters
Complete 3 rounds then,
60-90 seconds wall sit hold
Break up and rest as needed
Move at warm up pace
20-40 shoulder taps
5 DB strict press
5 DB push press
5 DB thrusters
Complete 3 rounds then,
60-90 seconds wall sit hold
Break up and rest as needed
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
Part B)
3 rounds for time
400 meter run
50 DB swings
50 DB shoulder to overhead
50 DB bent over rows
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400 meter run
50 DB swings
50 DB shoulder to overhead
50 DB bent over rows
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
DB swing:
https://youtu.be/p40rczrzdrk
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB bent over row:
https://youtu.be/wxqz5TW8lYg
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
DB swing:
https://youtu.be/p40rczrzdrk
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB bent over row:
https://youtu.be/wxqz5TW8lYg
GS40
WARM UP
Warm Up
3 rounds
10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats
Complete 3 rounds then,
2 minutes wall sit hold
Break up and rest as needed
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
Part B)
3 rounds for time
500 meter row
50 DB swings
50 DB shoulder to overhead
50 strict pull ups
Time cap: 20 minutes
Level 1:15lbs
Level 2: 25lbs
Level 3: 35lbs
500 meter row
50 DB swings
50 DB shoulder to overhead
50 strict pull ups
Time cap: 20 minutes
Level 1:15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
50 down ups
https://youtu.be/E-gzFtuecIs
Substitution for 50 strict pull ups:
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
500 meter on any machine
400 meter run
50 down ups
https://youtu.be/E-gzFtuecIs
Substitution for 50 strict pull ups:
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
DB swing:
https://youtu.be/p40rczrzdrk
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
GS60
WARM UP
Warm Up
3 rounds
10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats
Complete 3 rounds then,
2 minutes wall sit hold
Break up and rest as needed
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
10 single arm KB deadlifts each side
15-20 seconds front rack hold
Rest 30-60 seconds between sets
10 single arm KB deadlifts each side
15-20 seconds front rack hold
Rest 30-60 seconds between sets
Part B)
Complete in any order
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
Part C)
3 rounds for time
500 meter row
50 KB swings
50 DB shoulder to overhead
50 strict pull ups
Time cap: 20 minutes
Level 1: KB 18lbs / DB 15lbs
Level 2: KB 26lbs / DB 25lbs
Level 3: KB 35lbs / DB 35lbs
500 meter row
50 KB swings
50 DB shoulder to overhead
50 strict pull ups
Time cap: 20 minutes
Level 1: KB 18lbs / DB 15lbs
Level 2: KB 26lbs / DB 25lbs
Level 3: KB 35lbs / DB 35lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
50 down ups
https://youtu.be/E-gzFtuecIs
Substitution for 50 kipping pull ups:
50 strict pull ups
https://youtu.be/FcQ1t9hUL5M
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
500 meter on any machine
400 meter run
50 down ups
https://youtu.be/E-gzFtuecIs
Substitution for 50 kipping pull ups:
50 strict pull ups
https://youtu.be/FcQ1t9hUL5M
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Single arm KB deadlift:
https://youtu.be/OHutUmlUwNg
Front rack hold:
https://youtu.be/WG9GdJQ4muo
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
KB swing:
https://youtu.be/DWB0TmruJuA
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
GS80
WARM UP
Warm Up
3 rounds
10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats
Complete 3 rounds then,
2 minutes wall sit hold
Break up and rest as needed
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
1-3 overhead squats
Rest 90 seconds between sets
Build to a heavy 1-3 reps
1-3 overhead squats
Rest 90 seconds between sets
Build to a heavy 1-3 reps
Part B)
5 sets
10 single arm KB deadlifts each side
15-20 seconds front rack hold
Rest 30-60 seconds between sets
10 single arm KB deadlifts each side
15-20 seconds front rack hold
Rest 30-60 seconds between sets
Part C)
Complete in any order
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
100 DB bicep curls
50 banded straight arm pulldowns
Break up reps and rest as needed
Part D)
3 rounds for time
500 meter row
50 KB swings
50 shoulder to overhead
50 kipping pull ups
Time cap: 20 minutes
Level 1: KB 18lbs / BB 35lbs
Level 2: KB 26lbs / BB 55lbs
Level 3: KB 35lbs / BB 75lbs
500 meter row
50 KB swings
50 shoulder to overhead
50 kipping pull ups
Time cap: 20 minutes
Level 1: KB 18lbs / BB 35lbs
Level 2: KB 26lbs / BB 55lbs
Level 3: KB 35lbs / BB 75lbs
Modifications
Substitution for 500 meter row:
500 meter on any machine
400 meter run
50 down ups
https://youtu.be/E-gzFtuecIs
Substitution for 50 kipping pull ups:
50 strict pull ups
https://youtu.be/FcQ1t9hUL5M
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
500 meter on any machine
400 meter run
50 down ups
https://youtu.be/E-gzFtuecIs
Substitution for 50 kipping pull ups:
50 strict pull ups
https://youtu.be/FcQ1t9hUL5M
50 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Single arm KB deadlift:
https://youtu.be/OHutUmlUwNg
Front rack hold:
https://youtu.be/WG9GdJQ4muo
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
KB swing:
https://youtu.be/DWB0TmruJuA
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
GSElite
WARM UP
Warm Up
3 rounds
10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats
Complete 3 rounds then,
2 minutes wall sit hold
Break up and rest as needed
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
Heavy single clean
*Allow 20 minutes to build in weight
Heavy single clean
*Allow 20 minutes to build in weight
Part B)
For time
30-20-10 reps of
Alternating DB snatch @ 50lbs
Toes to bar
Kipping handstand push ups
Time cap: 17 minutes
Elite time: 10 minutes
30-20-10 reps of
Alternating DB snatch @ 50lbs
Toes to bar
Kipping handstand push ups
Time cap: 17 minutes
Elite time: 10 minutes
Part C)
For time
30-20-10 reps of
Chest to bar pull ups
Pistols
Handstand walk in meters
Time cap: 17 minutes
Elite time: 10 minutes
30-20-10 reps of
Chest to bar pull ups
Pistols
Handstand walk in meters
Time cap: 17 minutes
Elite time: 10 minutes
MOVEMENT DEMOS
Clean:
https://youtu.be/yT489tRHZg8
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Toe to bar:
https://youtu.be/chXlXmItAWQ
Kipping handstand push up:
https://youtu.be/gtrObtNv3kg
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Pistol:
https://youtu.be/RQyf8tktTak
Handstand walk:
https://youtu.be/jcDICeoge5M
https://youtu.be/yT489tRHZg8
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Toe to bar:
https://youtu.be/chXlXmItAWQ
Kipping handstand push up:
https://youtu.be/gtrObtNv3kg
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Pistol:
https://youtu.be/RQyf8tktTak
Handstand walk:
https://youtu.be/jcDICeoge5M
GSOLY
WARM UP
Warm Up
3 rounds
10 calorie bike or 40 shoulder taps
5 barbell strict press
5 barbell push press
5 barbell back squats
Complete 3 rounds then,
2 minutes wall sit hold
Break up and rest as needed
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
10 back squats @ 50-60% of 1 rep max back squat
Rest remaining time of each sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
10 back squats @ 50-60% of 1 rep max back squat
Rest remaining time of each sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
5 sets
3 strict press + 2 push press + 1 push jerk
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Set 5: 75-85%
Based on your 1 rep max strict press
Rest 60-90 seconds between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
3 strict press + 2 push press + 1 push jerk
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Set 5: 75-85%
Based on your 1 rep max strict press
Rest 60-90 seconds between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part C)
4 sets
8 single leg romanian deadlifts each side
20-30 seconds single arm KB front rack hold each side
Rest 60 seconds between sets
8 single leg romanian deadlifts each side
20-30 seconds single arm KB front rack hold each side
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Single arm KB front rack hold:
https://youtu.be/ZtwHn3sLx9o
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Single arm KB front rack hold:
https://youtu.be/ZtwHn3sLx9o
SUNDAY
April 10th, 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