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
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
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
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
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
https://youtu.be/MmHPIjbsW28
https://youtu.be/BFAcAi0NHuM
https://youtu.be/Un40bWB2huI
https://youtu.be/iaj6zdfZhTI
https://youtu.be/bqQJy2EtH4k
https://youtu.be/nLuN7k5Sbpg
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
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
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
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
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
https://youtu.be/AbJEX5trkkU
https://youtu.be/3eMcMSHAiME
https://youtu.be/yT489tRHZg8
https://youtu.be/cEwY4LL-hgU
https://youtu.be/7HNGnpHa234
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
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
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
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
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
https://youtu.be/HsnyHv61qMo
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/exBh2XBCAsI
https://youtu.be/nlUFNi3hROI
https://youtu.be/ksstmpzOS6E
THURSDAY
Apr 08, 2021
REST DAY
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
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
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
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
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
https://youtu.be/Un40bWB2huI
https://youtu.be/yT489tRHZg8
https://youtu.be/sHT50XslTBc
https://youtu.be/tYxHj-JrT9A
SATURDAY
Apr 10, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
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
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
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
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
https://youtu.be/HsnyHv61qMo
https://youtu.be/-_Nw3jP6J1w
https://youtu.be/p9MOMXa1v8c
https://youtu.be/kgsTUUzLRWo
https://youtu.be/qR-rnxYgxQk
https://youtu.be/YoqU047BHRs