Week 14 | Apr 2021
MONDAY
Apr 05, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Pike Hold
Station 3: 8-12 Tuck Dragon Flys
-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 Broad Jumps
Modifications
Substitution For 30-50 Seconds Pike Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Handstand Hold
Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees
MOVEMENT DEMOS
High To Low Plank:
Pike Hold:
Tuck Dragon Fly:
Broad Jump:
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Pike Hold
Station 3: 8-12 Tuck Dragon Flys
-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 DB Deadlifts
Modifications
Substitution For 30-50 Seconds Pike Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Handstand Hold
Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees
MOVEMENT DEMOS
High To Low Plank:
Pike Hold:
Tuck Dragon Fly:
DB Deadlift:
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
65-75% Of 1rm Back Squat
Every Minute For 5 Minutes (5 Sets):
6-8 Banded KB Swings
-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 DB Deadlifts
-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Pike Hold
Station 3: 8-12 Tuck Dragon Flys
Modifications
Substitution For 10 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 DB Split Lunges
Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees
Substitution For 30-50 Seconds Pike Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Handstand Hold
MOVEMENT DEMOS
Back Squat:
Banded KB Swing:
DB Deadlift:
High To Low Plank:
Pike Hold:
Tuck Dragon Fly:
WARM UP
WORKOUT
Workout Details
3 Sets:
1 Power Snatch + 1 Hang Power Snatch
*Rest 60-90 Seconds Between Sets*
65-70% Of 1rm Power Snatch
6 Sets:
Power Snatch
*Rest 60-90 Seconds Between Sets*
70-75% Of 1rm Power Snatch
-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
65-75% Of 1rm Back Squat
Every Minute For 5 Minutes (5 Sets):
6-8 Banded KB Swings
-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 Deadlifts
-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Handstand Hold
Station 3: 8-12 Tuck Dragon Flys
Modifications
Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Feet Elevated Pike Hold
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Back Squat:
Banded KB Swing:
Deadlift:
High To Low Plank:
Handstand Hold:
Tuck Dragon Fly:
WARM UP
WORKOUT
Workout Details
5 Sets:
Power Snatch +
Hang Squat Snatch +
Squat Snatch
*Rest 60-90 Seconds Between Sets*
Set 1 - 2: 70-75% Of 1rm Squat Snatch
Set 3 - 5: 75-80% Of 1rm Squat Snatch
-
4 Sets:
3 Tempo Overhead Squat (3 Second Descent)
*Rest 60-90 Seconds Between Sets*
70-80% Of 1rm Overhead Squat
4 Sets:
3 Snatch Balance (2 Second Pause At Bottom)
*Rest 60-90 Seconds Between Sets*
60-70% Of 1rm Squat Snatch
-
4 Sets:
10 Cuban Press
45-60 Second Side Plank Hold (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
Power Snatch:
https://youtu.be/MmHPIjbsW28
https://youtu.be/MmHPIjbsW28
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
https://youtu.be/BFAcAi0NHuM
Squat Snatch:
https://youtu.be/Un40bWB2huI
https://youtu.be/Un40bWB2huI
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
https://youtu.be/iaj6zdfZhTI
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
https://youtu.be/bqQJy2EtH4k
Cuban Press:
https://youtu.be/nLuN7k5Sbpg
https://youtu.be/nLuN7k5Sbpg
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
https://youtu.be/w4T-jS5DQvY
TUESDAY
Apr 06, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 16 Minutes (4 Sets):
Station 1: 10-15 Pop Squats
Station 2: 10-15 Alternating Tuck Ups
Station 3: 10-15 Pike Shoulder Taps
Station 4: 10-15 Atomic Sit Ups
-
3 Sets:
10 Hands Overhead Sit Ups
10 Spider Climbers
*Rest As Needed*
Modifications
Substitution For 10-15 Pop Squats:
10-15 Air Squats
MOVEMENT DEMOS
Pop Squat:
Alternating Tuck Up:
Pike Shoulder Tap:
Atomic Sit Up:
Hands Overhead Sit Up:
Spider Climber:
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 20 Minutes (5 Sets):
Station 1: 10-15 DB Thrusters
Station 2: 10-15 Hanging Knee Raises
Station 3: 10-15 DB Push Jerks
Station 4: 10-15 Atomic Sit Ups
-
3 Sets:
10 DB Floor Press
10 DB Arnold Press
*Rest As Needed*
Modifications
Substitution For 10-15 DB Thrusters:
10-15 Wallballs / 10-15 DB Front Squats
Substitution For 10-15 Hanging Knee Raises:
10-15 Banded Strict Pull Ups / 10-15 Straight Leg Raises / 10-15 Tuck Dragonflies / 10-15 Static Leg Sit Ups
MOVEMENT DEMOS
DB Thruster:
Hanging Knee Raise:
DB Push Jerk:
Atomic Sit Up:
DB Floor Press:
DB Arnold Press:
WARM UP
WORKOUT
Workout Details
2 Sets:
12 Banded Single Arm Lat Pulls (Each Side)
10 Strict Pull Ups
*Rest As Needed*
2 Sets:
12 Banded Press
10-20 Second Supinated Chin Over Bar Hold
-
3 Sets:
10 DB Floor Press
10 DB Arnold Press
*Rest As Needed*
-
Rotate Stations Every Minute For 20 Minutes (5 Sets):
Station 1: 10-15 DB Thrusters
Station 2: 10-15 Hanging Knee Raises
Station 3: 10-15 DB Push Jerks
Station 4: 10-15 Atomic Sit Ups
Modifications
Substitution For 10 Strict Pull Ups:
20 Seconds Hollow Hold / 20 Seconds Superman Hold / 10 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold / 10 DB Bicep Curls
Substitution For 10-15 DB Thrusters:
10-15 Wallballs / 10-15 DB Front Squats
Substitution For 10-15 Hanging Knee Raises:
10-15 Banded Strict Pull Ups / 10-15 Straight Leg Raises / 10-15 Tuck Dragonflies / 10-15 Static Leg Sit Ups
MOVEMENT DEMOS
Banded Single Arm Lat Pulldown:
Strict Pull Up:
Banded Press:
Supinated Chin Over Bar Hold:
DB Floor Press:
DB Arnold Press:
DB Thruster:
Hanging Knee Raise:
DB Push Jerk:
Atomic Sit Up:
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
10 Second Jerk Dip Hold + 1 Split Jerk
70-75% Of 1rm Split Jerk
Every Minute For 3 Minutes (3 Sets):
10 Strict Press
30-40% Of 1rm Strict Press
-
2 Sets:
12 Banded Single Arm Lat Pulls (Each Side)
10 Strict Pull Ups
*Rest As Needed*
2 Sets:
12 Banded Press
10-20 Second Supinated Chin Over Bar Hold
-
3 Sets:
10 DB Floor Press
10 DB Arnold Press
*Rest As Needed*
-
Rotate Stations Every Minute For 20 Minutes (5 Sets):
Station 1: 10-15 Wallballs
Station 2: 10-15 Hanging Knee Raises
Station 3: 10-15 DB Push Jerks
Station 4: 10-15 Atomic Sit Ups
Modifications
Substitution For 10 Strict Pull Ups:
20 Seconds Hollow Hold / 20 Seconds Superman Hold / 10 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold / 10 DB Bicep Curls
Substitution For 10-15 Wallballs:
10-15 DB Thrusters / 10-15 DB Front Squats
Substitution For 10-15 Hanging Knee Raises:
10-15 Banded Strict Pull Ups / 10-15 Straight Leg Raises / 10-15 Tuck Dragonflies / 10-15 Static Leg Sit Ups
MOVEMENT DEMOS
Jerk Dip Hold:
Split Jerk:
Strict Press:
Banded Single Arm Lat Pulldown:
Strict Pull Up:
Banded Press:
Supinated Chin Over Bar Hold:
DB Floor Press:
DB Arnold Press:
Wallball:
Hanging Knee Raise:
DB Push Jerk:
Atomic Sit Up:
WORKOUT
Workout Details
5 Sets:
Power Clean +
Hang Squat Clean +
Squat Clean
*Rest 60-90 Seconds Between Sets*
Set 1 - 2: 70-75% Of 1rm Squat Clean
Set 3 - 5: 75-80% Of 1rm Squat Clean
-
5 Sets:
5 Push Press + 10 Second Hold At The Top (Last Rep)
*Rest 60-90 Seconds Between Sets*
70-75% Of 1rm Push Press
-
2 Sets:
5 Single Leg Weighted Hip Thrusts (Each Side)
8 Heel Tap Step Downs (Each Side)
*Rest As Needed*
WARM UP
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
https://youtu.be/AbJEX5trkkU
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
https://youtu.be/3eMcMSHAiME
Squat Clean:
https://youtu.be/yT489tRHZg8
https://youtu.be/yT489tRHZg8
Push Press:
https://youtu.be/cEwY4LL-hgU
https://youtu.be/cEwY4LL-hgU
Single Leg Weighted Hip Thrust:
https://youtu.be/7HNGnpHa234
https://youtu.be/7HNGnpHa234
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
https://youtu.be/gg94ll-SuL0
WEDNESDAY
Apr 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Against An 8 Minute Time Clock:
12 Plank Bounces
10 Glute Bridges
8 Burpees
*Rest 1 Minute Between Rounds*
-
Every 2 Minutes For 6 Minutes (3 Sets):
10 Triple Kickback
*Banded Optional
5 Push Up Down Dogs
Every 2 Minutes For 6 Minutes (3 Sets):
10 Second Single Arm Plank Hold (Each Side)
5 Air Squats
Modifications
Substitution For 10 Second Single Arm Plank Hold:
20 Second High Plank Hold
MOVEMENT DEMOS
Plank Bounce:
Glute Bridge:
Burpee:
Tricep Kickback:
Push Up Down Dog:
Single Arm Plank Hold:
Air Squat:
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Reverse Hypers
5 DB Bench Press
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Pall Off Press (Each Side)
20 Seconds Banded Pall Off Hold (Each Side)
-
Against A 15 Minute Time Clock:
12 Calorie Row
10 Alternating DB Hang Clean And Jerks
8 Burpees
*Rest 1 Minute Between Rounds*
-
12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 12 DB Bicep Curls / 12 DB Push Ups
Modifications
MOVEMENT DEMOS
Banded Reverse Hyper:
DB Bench Press:
Banded Pall Off Press:
Banded Pall Off Hold:
Alternating DB Hang Clean And Jerk:
Burpee:
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Side Steps
15 Atomic Sit Ups
*Rest The Remainder Of The Time*
65-75% Of 1rm Front Squat
-
Against A 15 Minute Time Clock:
12 Calorie Row
10 Alternating DB Hang Clean And Jerks
8 Burpees
*Rest 1 Minute Between Rounds*
-
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Reverse Hypers
5 DB Bench Press
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Pall Off Press (Each Side)
20 Seconds Banded Pall Off Hold (Each Side)
Modifications
Substitution For 5 Front Squats:
5 DB Front Squats / 10 Jumping Lunges / 10 Air Squats
12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 12 DB Bicep Curls / 12 DB Push Ups
MOVEMENT DEMOS
Front Squat:
Banded Side Step:
Atomic Sit Up:
Alternating DB Hang Clean And Jerk:
Burpee:
Banded Reverse Hyper:
DB Bench Press:
Banded Pall Off Press:
Banded Pall Off Hold:
WARM UP
WORKOUT
Workout Details
3 Sets:
3 Power Cleans + Hang Squat Clean
65-75% Of 1rm Squat Clean
Every Minute For 6 Minutes (6 Sets):
Power Clean
80-85% Of 1rm Power Clean
-
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Side Steps
15 Atomic Sit Ups
*Rest The Remainder Of The Time*
65-75% Of 1rm Front Squat
-
Against A 15 Minute Time Clock:
12 Calorie Row
10 Alternating DB Hang Clean And Jerks
8 Burpees
*Rest 1 Minute Between Rounds*
-
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Reverse Hypers
5 DB Bench Press
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Pall Off Press (Each Side)
20 Seconds Banded Pall Off Hold (Each Side)
Modifications
12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 12 DB Bicep Curls / 12 DB Push Ups
MOVEMENT DEMOS
Power Clean:
Hang Squat Clean:
Front Squat:
Banded Side Step:
Atomic Sit Up:
Alternating DB Hang Clean And Jerk:
Burpee:
Banded Reverse Hyper:
DB Bench Press:
Banded Pall Off Press:
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 12 Minutes (4 Sets):
5 Pause Back Squats (3 Second Pause At Bottom Of Each Rep)
70-80% Of 1rm Back Squat
-
Every 3 Minutes For 9 Minutes (3 Sets):
12 Front Squats With Full Grip
50% Of 1rm Front Squat
-
4 Sets:
8 DB Arnold Press
8 DB IYTs
8 DB Death March
*Rest As Needed*
MOVEMENT DEMOS
Pause Back Squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/-_Nw3jP6J1w
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
https://youtu.be/exBh2XBCAsI
DB IYT:
https://youtu.be/nlUFNi3hROI
https://youtu.be/nlUFNi3hROI
DB Death March:
https://youtu.be/ksstmpzOS6E
https://youtu.be/ksstmpzOS6E
THURSDAY
Apr 08, 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 09, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
4 Sets:
60 Seconds Feet Elevated Pike Hold
*Into*
30 Seconds Max Mountain Climber Twists
*Rest 30-45 Seconds Between Sets*
2 Minute Max Effort:
Squat Hold
-
21 - 15 - 9
(10 Minute Time Cap)
Shoulder Tap Push Ups
Jumping Air Squats
Jumping Jacks
Modifications
MOVEMENT DEMOS
Feet Elevated Pike Hold:
Mountain Climber Twist:
Squat Hold:
Shoulder Tap Push Up:
Jumping Air Squat:
Jumping Jack:
WARM UP
WORKOUT
Workout Details
4 Sets:
60 Second KB Farmer Carry Hold
*Into*
30 Seconds Max Double Unders / Single Unders
*Rest 30-45 Seconds Between Sets*
2 Minute Max Effort:
Goblet Squat Hold
-
21 - 15 - 9
(10 Minute Time Cap)
DB Renegade Rows
Air Squats
Double Unders / Single Unders
Modifications
Substitution For 21-15-9 Double Unders / Single Unders:
21-15-9 Reps Of: Quick Taps / Mountain Climber Twists / Spider Climbers / Down Ups / Bicycle Kicks / Static Leg Sit Ups / Butterfly Sit Ups / Vertical Jumps
MOVEMENT DEMOS
KB Farmer Carry Hold:
Double Unders:
Single Unders:
Goblet Squat Hold:
DB Renegade Row:
Jumping Squat Over DB:
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
6 Sumo Squat Romanian Deadlifts
Every Minute For 6 Minutes (6 Sets):
5 Jumping Air Squats + 10-20 Seconds Wall Sit Hold
-
4 Sets:
60 Second KB Farmer Carry Hold
*Into*
30 Seconds Max Double Unders / Single Unders
*Rest 30-45 Seconds Between Sets*
2 Minute Max Effort:
Goblet Squat Hold
-
21 - 15 - 9
(10 Minute Time Cap)
DB Renegade Rows
Jumping Squats Over DB
Double Unders / Single Unders
Modifications
Substitution For Max Reps / 21-15-9 Double Unders / Single Unders:
Quick Taps / Mountain Climber Twists / Spider Climbers / Down Ups / Bicycle Kicks / Static Leg Sit Ups / Butterfly Sit Ups / Vertical Jumps
MOVEMENT DEMOS
Sumo Squat Romanian Deadlift:
Jumping Air Squat:
Wall Sit Hold:
KB Farmer Carry Hold:
Double Unders:
Single Unders:
Goblet Squat Hold:
DB Renegade Row:
Jumping Squat Over DB:
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
3 Deficit Deadlifts
60% Of 1rm Deadlift
Every Minute For 6 Minutes (6 Sets):
6-8 DB Box Step Overs
-
Every Minute For 6 Minutes (6 Sets):
12 DB Deadlifts
*Rest 2 Minutes*
Every Minute For 6 Minutes (6 Sets):
5 Jumping Air Squats + 10-20 Second Wall Sit
-
4 Sets:
60 Second KB Farmer Carry Hold
*Into*
30 Seconds Max Double Unders / Single Unders
*Rest 30-45 Seconds Between Sets*
2 Minute Max Effort:
Goblet Squat Hold
-
21 - 15 - 9
(10 Minute Time Cap)
DB Renegade Rows
Air Squats
Double Unders / Single Unders
Modifications
Substitution For 6-8 DB Box Step Overs:
20 Floor Touch To Jumps / 16 Goblet Squats / 8 Reverse Lunge To Knee Jumps (Each Side)
Substitution For Max Reps / 21-15-9 Double Unders / Single Unders:
Quick Taps / Mountain Climber Twists / Spider Climbers / Down Ups / Bicycle Kicks / Static Leg Sit Ups / Butterfly Sit Ups / Vertical Jumps
MOVEMENT DEMOS
Deficit Deadlift:
DB Box Step Over:
DB Deadlift:
Jumping Air Squat:
Wall Sit Hold:
Double Unders:
Single Unders:
Goblet Squat Hold:
DB Renegade Row:
Jumping Squat Over DB:
WARM UP
WORKOUT
Workout Details
8 Sets:
Squat Snatch
*Rest 60-90 Seconds Between Sets*
Set 1 - 4: 70-80% Of 1rm Squat Snatch
Set 5 - 8: 80+% Of 1rm Squat Snatch
-
6 Sets:
Squat Clean + Split Jerk
*Rest 60-90 Seconds Between Sets*
Set 1 - 3: 70-80% Of 1rm Squat Clean And Jerk
Set 4 - 6: 80+% Of 1rm Squat Clean And Jerk
-
3 Sets:
12 Deficit Romanian Deadlifts
50-55% Of 1rm Deadlift
MOVEMENT DEMOS
Squat Snatch:
https://youtu.be/Un40bWB2huI
https://youtu.be/Un40bWB2huI
Squat Clean:
https://youtu.be/yT489tRHZg8
https://youtu.be/yT489tRHZg8
Split Jerk:
https://youtu.be/sHT50XslTBc
https://youtu.be/sHT50XslTBc
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
https://youtu.be/tYxHj-JrT9A
SATURDAY
Apr 10, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
Burpee Broad Jump:
Feet Elevated Pike Push Up:
Plank To Knee Tap:
WARM UP
WORKOUT
Workout Details
10 Rounds For Time (25 Minute Time Cap)
2 DB Man Makers
4 Feet Elevated Pike Push Ups
8 KB Swings
Modifications
Substitution 4 Feet Elevated Pike Push Ups:
4 Handstand Push Ups / 2 Wall Walks / 4 DB Push Ups
MOVEMENT DEMOS
DB Man Maker:
Feet Elevated Pike Push Up:
KB Swing:
WARM UP
WORKOUT
Workout Details
2 Sets:
8 DB Strict Press
8 DB Front Squats
*Rest As Needed*
-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Glute Bridge Walkouts
Station 2: 12 DB Alternating Bench Press
Station 3: 30-50 Seconds Wall Walks
Every 2 Minutes For 6 Minutes (3 Sets):
12 Plate Overhead Sit Ups
Max Side To Side Crunch
-
10 Rounds For Time (25 Minute Time Cap)
2 DB Man Makers
4 Feet Elevated Pike Push Ups
8 KB Swings
Modifications
Substitution For 30-50 Seconds Wall Walks:
30-50 Seconds Of: Feet Elevated Pike Hold / Pike Push Ups / Handstand Hold
Substitution 4 Feet Elevated Pike Push Ups:
4 Handstand Push Ups / 2 Wall Walks / 4 DB Push Ups
MOVEMENT DEMOS
DB Strict Press:
DB Front Squat:
Banded Glute Bridge Walkout:
Alternating DB Bench Press:
Wall Walk:
Plate Overhead Sit Up:
Side To Side Crunch:
DB Man Maker:
Feet Elevated Pike Push Up:
KB Swing:
WARM UP
WORKOUT
Workout Details
5 Sets:
8 Barbell Strict Press
8 Barbell Front Squats
*Rest As Needed*
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 8-12 Banded Glute Bridge Walkouts
Station 2: 12 DB Alternating Bench Press
Station 3: 30-50 Seconds Handstand Hold
Every 2 Minutes For 6 Minutes (3 Sets):
12 Plate Overhead Sit Ups
Max Side To Side Crunch
-
10 Rounds For Time (25 Minute Time Cap)
2 DB Man Makers
4 Feet Elevated Pike Push Ups
8 KB Swings
Modifications
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Of: Feet Elevated Pike Hold / Pike Push Ups
Substitution 4 Feet Elevated Pike Push Ups:
4 Handstand Push Ups / 2 Wall Walks / 4 DB Push Ups
MOVEMENT DEMOS
Barbell Strict Press:
Barbell Front Squat:
Banded Glute Bridge Walkout:
Alternating DB Bench Press:
Handstand Hold:
Plate Overhead Sit Up:
Side To Side Crunch:
DB Man Maker:
Feet Elevated Pike Push Up:
KB Swing:
WARM UP
WORKOUT
Workout Details
3 Sets:
6 Back Squats
*Rest 90 Seconds Between Sets*
70-75% Of 1rm Back Squat
3 Sets:
6 Front Squats
*Rest 90 Seconds Between Sets*
70-75% Of 1rm Front Squat
-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 20 Seconds Chin Over Bar Hold
Station 2: 12-14 Hollow Hold Banded Lat Pull Downs
Station 3: 20 Seconds Scapular Pull Ups
Station 4: 12-14 Hanging Straight Leg Raises
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/-_Nw3jP6J1w
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
https://youtu.be/p9MOMXa1v8c
Banded Lat Pull Down:
https://youtu.be/kgsTUUzLRWo
https://youtu.be/kgsTUUzLRWo
Scapular Pull Up:
https://youtu.be/qR-rnxYgxQk
https://youtu.be/qR-rnxYgxQk
Hanging Straight Leg Raise:
https://youtu.be/YoqU047BHRs
https://youtu.be/YoqU047BHRs
SUNDAY
Apr 11, 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