Week 15 | April 2022
MONDAY
April 11th, 2022
Feel the fear. Do it anyway.
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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
2-3 rounds
8 high to low planks
20-30 seconds side plank hold each side
8 DB floor press or DB bench press
20-30 seconds DB front squat hold
Complete 2-3 rounds then,
50 V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
Part B)
For time
21-15-9 reps of
DB thrusters
DB push ups
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
21-15-9 reps of
DB thrusters
DB push ups
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
Banded air squat:
https://youtu.be/aCsSvnjockk
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB push up:
https://youtu.be/KQZvj0UrfAQ
GS40
WARM UP
Warm Up
4 rounds
8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold
Complete 4 rounds then,
50 V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
Part B)
For time
21-15-9 reps of
Thrusters
Calorie bike
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21-15-9 reps of
Thrusters
Calorie bike
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 21-15-9 calorie bike:
21-15-9 calorie on any machine
400-300-200 meter run
50-40-30 push ups
https://youtu.be/A0kHvANcgZk
21-15-9 calorie on any machine
400-300-200 meter run
50-40-30 push ups
https://youtu.be/A0kHvANcgZk
MOVEMENT DEMOS
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
Banded air squat:
https://youtu.be/aCsSvnjockk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GS60
WARM UP
Warm Up
4 rounds
8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold
Complete 4 rounds then,
50 V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
5 back squats
Rest remaining time of each set
Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
5 back squats
Rest remaining time of each set
Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part B)
3 sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
Part C)
For time
21-15-9 reps of
Thrusters
Calorie bike
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21-15-9 reps of
Thrusters
Calorie bike
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 21-15-9 calorie bike:
21-15-9 calorie on any machine
400-300-200 meter run
50-40-30 push ups
https://youtu.be/A0kHvANcgZk
21-15-9 calorie on any machine
400-300-200 meter run
50-40-30 push ups
https://youtu.be/A0kHvANcgZk
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
Banded air squat:
https://youtu.be/aCsSvnjockk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GS80
WARM UP
Warm Up
4 rounds
8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold
Complete 4 rounds then,
50 V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
1 snatch pull + 1 snatch high pull + 1 hang power snatch + 1 snatch balance
Rest remaining time of each set
60-70% of 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 snatch pull + 1 snatch high pull + 1 hang power snatch + 1 snatch balance
Rest remaining time of each set
60-70% of 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 3 minutes for 15 minutes (5 sets)
5 back squats
Rest remaining time of each set
Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
5 back squats
Rest remaining time of each set
Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95+%
Based on 5 rep max back squat
Don't know your 5 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part C)
3 sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
10-15 banded reverse hypers
10-15 banded air squats
Rest 60 seconds between sets
Part D)
For time
21-15-9 reps of
Power snatches
Calorie bike
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21-15-9 reps of
Power snatches
Calorie bike
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 21-15-9 calorie bike:
21-15-9 calorie on any machine
400-300-200 meter run
50-40-30 push ups
https://youtu.be/A0kHvANcgZk
21-15-9 calorie on any machine
400-300-200 meter run
50-40-30 push ups
https://youtu.be/A0kHvANcgZk
MOVEMENT DEMOS
Snatch pull:
https://youtu.be/3TMZTEnjKy4
Snatch high pull:
https://youtu.be/eyDyXDDdUTQ
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Back squat:
https://youtu.be/HsnyHv61qMo
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
Banded air squat:
https://youtu.be/aCsSvnjockk
Power snatch:
https://youtu.be/MmHPIjbsW28
GSElite
WARM UP
Warm Up
4 rounds
8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold
Complete 4 rounds then,
2 rounds
5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell hang muscle snatch
5 barbell overhead squats
Move at warm up pace
8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold
Complete 4 rounds then,
2 rounds
5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell hang muscle snatch
5 barbell overhead squats
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
Build up to a heavy single snatch @ 81%
*Allow 20 minutes to build in weight
**Percentage based on 1rm squat snatch
Build up to a heavy single snatch @ 81%
*Allow 20 minutes to build in weight
**Percentage based on 1rm squat snatch
Part B)
3 sets
3 floating snatch pulls @ 93-105%
Rest as needed between sets
*Percentage based on 1rm squat snatch
3 floating snatch pulls @ 93-105%
Rest as needed between sets
*Percentage based on 1rm squat snatch
Part C)
Rotate stations every minute for 12 minutes (6 sets)
Station 1
40 seconds row for calories
Station 2
40 seconds bar facing burpees
Rest remaining time of each set
*For row, start at a steady pace, and increase each round
**For burpees, goal is to add 1 more rep than previous round
Station 1
40 seconds row for calories
Station 2
40 seconds bar facing burpees
Rest remaining time of each set
*For row, start at a steady pace, and increase each round
**For burpees, goal is to add 1 more rep than previous round
Part D)
For time
10-8-6-4 reps of
Ring or bar muscle ups (your choice)
15-12-9-6 reps of
Overhead squats @ 75lbs / 85lbs / 95lbs / 105lbs
Time cap: 15 minutes
Elite time: 8 minutes
*For overhead squats, start at 75lbs on first round, increase your weight after each round.
10-8-6-4 reps of
Ring or bar muscle ups (your choice)
15-12-9-6 reps of
Overhead squats @ 75lbs / 85lbs / 95lbs / 105lbs
Time cap: 15 minutes
Elite time: 8 minutes
*For overhead squats, start at 75lbs on first round, increase your weight after each round.
Part E)
For time
200 double unders
200 double unders
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Ring muscle up:
https://youtu.be/Ign1dws3Pqs
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Double under:
https://youtu.be/SqGUx2OolfM
https://youtu.be/Un40bWB2huI
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Ring muscle up:
https://youtu.be/Ign1dws3Pqs
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Double under:
https://youtu.be/SqGUx2OolfM
GSOLY
WARM UP
Warm Up
4 rounds
8 high to low planks
20-30 seconds side plank hold each side
8 barbell floor press or barbell bench press
20-30 seconds barbell front squat hold
Complete 4 rounds then,
50 V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
1 bench press @ 90-100+% of 1 rep max bench press
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
1 bench press @ 90-100+% of 1 rep max bench press
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part B)
Every 2 minutes for 10 minutes (5 sets)
1 front squat @ 90-100+% of 1 rep max front squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
1 front squat @ 90-100+% of 1 rep max front squat
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part C)
4 sets
8-12 DB bent over rows
8-12 DB chest flys
8-12 DB arnold press
Rest 60-90 seconds between sets
8-12 DB bent over rows
8-12 DB chest flys
8-12 DB arnold press
Rest 60-90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB chest fly:
https://youtu.be/K-Pv0j43wbc
DB arnold press:
https://youtu.be/exBh2XBCAsI
TUESDAY
April 12th, 2022
Don't Regret The Past, Learn From It.
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GS20
-
GS40
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GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
5 burpees
5 walkout to push ups
5 BW good mornings
20-30 seconds superman hold
Move at warm up pace
5 burpees
5 walkout to push ups
5 BW good mornings
20-30 seconds superman hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
Part B)
Every 6 minutes for 12 minutes (2 sets)
200-400 meter run
12 DB power clean & jerks
12 burpees over DB
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
200-400 meter run
12 DB power clean & jerks
12 burpees over DB
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200-400 meter run:
400-500 meter on any machine
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
400-500 meter on any machine
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS40
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
Part B)
Every 6 minutes for 18 minutes (3 sets)
400-500 meter row
12 DB power clean & jerks
6 burpees over DB
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400-500 meter row
12 DB power clean & jerks
6 burpees over DB
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400-500 meter row:
400-500 meter on any machine
200-400 meter run
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
400-500 meter on any machine
200-400 meter run
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
MOVEMENT DEMOS
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS60
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
3 deadlifts
Rest 2 minutes between sets
80-90% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
3 deadlifts
Rest 2 minutes between sets
80-90% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part B)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
Part C)
Every 6 minutes for 18 minutes (3 sets)
400-500 meter row
12 DB power clean & jerks
6 burpees over DB
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
400-500 meter row
12 DB power clean & jerks
6 burpees over DB
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 400-500 meter row:
400-500 meter on any machine
200-400 meter run
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
400-500 meter on any machine
200-400 meter run
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB power clean & jerk:
https://youtu.be/akiGZsDkVtc
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
GS80
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
1 power clean + 1 hang clean
Rest remaining time of each set
70-80% of 1 rep max squat clean
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
1 power clean + 1 hang clean
Rest remaining time of each set
70-80% of 1 rep max squat clean
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
Part B)
3 sets
3 deadlifts
Rest 2 minutes between sets
80-90% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
3 deadlifts
Rest 2 minutes between sets
80-90% of 1 rep max deadlift
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part C)
Every 2 minutes for 8 minutes (4 sets)
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
6-8 DB tate press
8-10 DB bent over rows
Rest remaining time of each set
Part D)
Every 6 minutes for 18 minutes (3 sets)
400-500 meter row
12 power clean & jerks
6 burpees over bar
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
400-500 meter row
12 power clean & jerks
6 burpees over bar
Rest remaining time of each set
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Modifications
Substitution for 400-500 meter row:
400-500 meter on any machine
200-400 meter run
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
400-500 meter on any machine
200-400 meter run
50 lateral jumping air squats
https://youtu.be/cjAHl3E8YnA
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Deadlift:
https://youtu.be/lXUUM1itAkU
DB tate press:
https://youtu.be/yaBmtkjBKjw
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Burpee over bar:
https://youtu.be/l2NePOvFXas
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
100 meter row or 8 burpees
8 walkout to push ups
8 barbell front squats
20-30 seconds superman hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 12 minutes (4 sets)
Front squat
Rest remaining time of each set
Set 1: 5 reps @ 74%
Set 2: 4 reps @ 79%
Set 3: 3 reps @ 83%
Set 4: 2 reps @ 87%
Front squat
Rest remaining time of each set
Set 1: 5 reps @ 74%
Set 2: 4 reps @ 79%
Set 3: 3 reps @ 83%
Set 4: 2 reps @ 87%
Part B)
As many rounds as possible in 4 minutes
2-4-6-8... Shuttle runs @ 50ft
1-2-3-4... Handstand walk @ 25ft
*Start with 2 shuttle runs, increase by 2 reps
**Start with 1 handstand walk, increase by 1 rep
2-4-6-8... Shuttle runs @ 50ft
1-2-3-4... Handstand walk @ 25ft
*Start with 2 shuttle runs, increase by 2 reps
**Start with 1 handstand walk, increase by 1 rep
Part C)
For time
12 double DB shoulder to overhead @ 35lbs
50ft DB walking lunges
12 double DB power cleans @ 35lbs
50ft DB front rack walking lunges
12 Double DB hang snatches @ 35lbs
50ft overhead DB walking lunges
Time cap: 15 minutes
Elite time: 9 minutes
12 double DB shoulder to overhead @ 35lbs
50ft DB walking lunges
12 double DB power cleans @ 35lbs
50ft DB front rack walking lunges
12 Double DB hang snatches @ 35lbs
50ft overhead DB walking lunges
Time cap: 15 minutes
Elite time: 9 minutes
Part D)
4 rounds for time
4 rope climbs
15-12-9-6 thrusters @ 75lbs / 85lbs / 95lbs / 105lbs
Time cap: 15 minutes
Elite time: 8 minutes
*For thrusters, decrease reps and increase weight each round
4 rope climbs
15-12-9-6 thrusters @ 75lbs / 85lbs / 95lbs / 105lbs
Time cap: 15 minutes
Elite time: 8 minutes
*For thrusters, decrease reps and increase weight each round
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
Handstand walk:
https://youtu.be/jcDICeoge5M
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Double DB power clean:
https://youtu.be/sSNzlQt_WI0
DB front rack walking lunge:
https://youtu.be/lxco6qQ8mc0
Double DB hang snatch:
https://youtu.be/BREjwFU-SYI
DB overhead walking lunge:
https://youtu.be/54crOcaH9pE
Rope climb:
https://youtu.be/IkVRBnLauGk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
https://youtu.be/-_Nw3jP6J1w
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
Handstand walk:
https://youtu.be/jcDICeoge5M
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Double DB power clean:
https://youtu.be/sSNzlQt_WI0
DB front rack walking lunge:
https://youtu.be/lxco6qQ8mc0
Double DB hang snatch:
https://youtu.be/BREjwFU-SYI
DB overhead walking lunge:
https://youtu.be/54crOcaH9pE
Rope climb:
https://youtu.be/IkVRBnLauGk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 7 minutes
100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold
Move at warm up pace
100 meter row or 8 burpees
8 walkout to push ups
8 barbell deadlifts
20-30 seconds superman hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 8 minutes (4 sets)
4-8 deadlifts @ 55-65% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
4-8 deadlifts @ 55-65% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
Every 2 minutes for 8 minutes (4 sets)
1 deadlift @ 90-100+% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 155lbs
Level 3: 205lbs
1 deadlift @ 90-100+% of 1 rep max deadlift
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 155lbs
Level 3: 205lbs
Part C)
Complete in any order
100 flutter kicks
50 banded side lying leg raises each side
50 banded fire hydrants each side
Break up reps and rest as needed
100 flutter kicks
50 banded side lying leg raises each side
50 banded fire hydrants each side
Break up reps and rest as needed
Modifications
No modifications for today.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
WEDNESDAY
April 13th, 2022
Dream. Explore. DISCOVER.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
1 round
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 1 round then,
1 round
5 DB strict press
5 DB thrusters
20-30 seconds DB overhead hold
Move at warm up pace
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 1 round then,
1 round
5 DB strict press
5 DB thrusters
20-30 seconds DB overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
1-2 sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
Part B)
2 rounds for time
50 double or single unders
30 DB bent over rows
20 floor touch to jumps
10 DB hang squat cleans
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
MOVEMENT DEMOS
Russian twist:
https://youtu.be/MNYz1CiJA2g
Toe touch:
https://youtu.be/MnuowLijWGM
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
DB hang squat clean:
https://youtu.be/XXE6caI2160
GS40
WARM UP
Warm Up
2 rounds
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 2 rounds then,
2 rounds
5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
Part B)
3 rounds for time
50 double or single unders
30 strict pull ups
20 jumping air squats
10 DB push press
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
50 double or single unders
30 strict pull ups
20 jumping air squats
10 DB push press
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo
MOVEMENT DEMOS
Russian twist:
https://youtu.be/MNYz1CiJA2g
Toe touch:
https://youtu.be/MnuowLijWGM
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Jumping air squat:
https://youtu.be/VkX3-WfJAps
DB push press:
https://youtu.be/znW6BTFr6I
GS60
WARM UP
Warm Up
2 rounds
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 2 rounds then,
2 rounds
5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 5 minutes (5 sets )
4-8 banded pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds supinated chin over bar hold
8-10 bent over DB lateral raises
Rest remaining time of each set
4-8 banded pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds supinated chin over bar hold
8-10 bent over DB lateral raises
Rest remaining time of each set
Part B)
3 sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
Part C)
3 rounds for time
50 double or single unders
30 strict pull ups
20 box jumps
10 wallballs
Time cap: 15 minutes
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
50 double or single unders
30 strict pull ups
20 box jumps
10 wallballs
Time cap: 15 minutes
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
Modifications
Substitution for 4-8 banded pull ups:
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts
Substitution for 10-20 seconds supinated chin over bar hold:
20-30 seconds superman hold
https://youtu.be/_9m66z0DYGs
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo
Substitution for 20 box jumps:
20 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 wallballs:
10 thrusters
https://youtu.be/Jj6Ua6fbLOA
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts
Substitution for 10-20 seconds supinated chin over bar hold:
20-30 seconds superman hold
https://youtu.be/_9m66z0DYGs
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo
Substitution for 20 box jumps:
20 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 wallballs:
10 thrusters
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
Russian twist:
https://youtu.be/MNYz1CiJA2g
Toe touch:
https://youtu.be/MnuowLijWGM
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Box jump:
https://youtu.be/rNaluifn1BA
Wallball:
https://youtu.be/eJ7TZf9JTFA
GS80
WARM UP
Warm Up
2 rounds
10 banded frog pumps
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 2 rounds then,
2 rounds
5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold
Move at warm up pace
10 banded plank hip taps
Complete 2 rounds then,
2 rounds
5 barbell strict press
5 barbell thrusters
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 12 minutes (4 sets)
3 thrusters
30-45 seconds arch to hollow roll
Rest remaining time of each set
Heavy weight
3 thrusters
30-45 seconds arch to hollow roll
Rest remaining time of each set
Heavy weight
Part B)
Every minute for 5 minutes (5 sets )
4-8 banded pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds supinated chin over bar hold
8-10 bent over DB lateral raises
Rest remaining time of each set
4-8 banded pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
10-20 seconds supinated chin over bar hold
8-10 bent over DB lateral raises
Rest remaining time of each set
Part C)
3 sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
50 russian twists
25 toe touches
Rest 30-60 seconds between sets
Part D)
3 rounds for time
50 double or single unders
30 kipping pull ups
20 box jumps
10 wallballs
Time cap: 15 minutes
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
50 double or single unders
30 kipping pull ups
20 box jumps
10 wallballs
Time cap: 15 minutes
Level 1: 10lbs
Level 2: 14lbs
Level 3: 20lbs
Modifications
Substitution for 4-8 banded pull ups:
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts
Substitution for 10-20 seconds supinated chin over bar hold:
20-30 seconds superman hold
https://youtu.be/_9m66z0DYGs
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo
Substitution for 20 box jumps:
20 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 wallballs:
10 thrusters
https://youtu.be/Jj6Ua6fbLOA
30-45 seconds banded pull aparts
https://youtu.be/fe_vqFNpyts
Substitution for 10-20 seconds supinated chin over bar hold:
20-30 seconds superman hold
https://youtu.be/_9m66z0DYGs
Substitution for 50 double or single unders:
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
Substitution for 30 strict pull ups:
30 sumo deadlift high pulls
https://youtu.be/r3c0Vhckruo
Substitution for 20 box jumps:
20 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 wallballs:
10 thrusters
https://youtu.be/Jj6Ua6fbLOA
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
Banded pull up:
https://youtu.be/FcQ1t9hUL5M
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
Russian twist:
https://youtu.be/MNYz1CiJA2g
Toe touch:
https://youtu.be/MnuowLijWGM
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Box jump:
https://youtu.be/rNaluifn1BA
Wallball:
https://youtu.be/eJ7TZf9JTFA
GSElite
WARM UP
Warm Up
2 rounds
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 2 rounds then,
5 barbell strict press
5 barbell clean & jerks
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
10 minutes for quality warm up
Bike erg @ steady pace
Bike erg @ steady pace
Part B)
For quality
Build up to a heavy power clean
Power Clean @ 81%
*Allow 15 minutes to build
**Percentage based on 1rm power clean
Build up to a heavy power clean
Power Clean @ 81%
*Allow 15 minutes to build
**Percentage based on 1rm power clean
Part C)
3 sets
2 back squats
Rest as needed between sets
Set 1: 66%
Set 2: 70%
Set 3: 74%
*Based on 1rm back squat
2 back squats
Rest as needed between sets
Set 1: 66%
Set 2: 70%
Set 3: 74%
*Based on 1rm back squat
Part D)
For time
40 toes to bar
20 single arm DB overhead squats @ 50lbs
40 chest to bars
20 box step ups
Time cap: 17 minutes
Elite time: 10 minutes
40 toes to bar
20 single arm DB overhead squats @ 50lbs
40 chest to bars
20 box step ups
Time cap: 17 minutes
Elite time: 10 minutes
Part E)
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
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Back squat:
https://youtu.be/HsnyHv61qMo
Toes to bar:
https://youtu.be/chXlXmItAWQ
Single arm DB overhead squat:
https://youtu.be/cKrTrL5DkpM
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Box step up:
https://youtu.be/ukZ9aVXsGhg
Nordic curl:
https://youtu.be/EVyKWqyfIS4
GHD sit up:
https://youtu.be/Avl95Jh0P6I
https://youtu.be/AbJEX5trkkU
Back squat:
https://youtu.be/HsnyHv61qMo
Toes to bar:
https://youtu.be/chXlXmItAWQ
Single arm DB overhead squat:
https://youtu.be/cKrTrL5DkpM
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Box step up:
https://youtu.be/ukZ9aVXsGhg
Nordic curl:
https://youtu.be/EVyKWqyfIS4
GHD sit up:
https://youtu.be/Avl95Jh0P6I
GSOLY
WARM UP
Warm Up
2 rounds
10 banded frog pumps
10 banded glute bridges
10 banded plank hip taps
Complete 2 rounds then,
5 barbell strict press
5 barbell clean & jerks
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
1 clean & jerk
Set 1-2: 75-85%
Set 3-4: 85-95%
Set 5: 100+%
Based on 1 rep max clean & jerk
Rest 2 minutes between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
1 clean & jerk
Set 1-2: 75-85%
Set 3-4: 85-95%
Set 5: 100+%
Based on 1 rep max clean & jerk
Rest 2 minutes between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs
Part B)
Every minute for 5 minutes (5 sets)
2-4 strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
5-7 hanging straight leg raises
Rest remaining time of each set
2-4 strict pull ups
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
5-7 hanging straight leg raises
Rest remaining time of each set
Part C)
2 sets
20-30 seconds DB wrist curls
Rest 15 seconds
20-30 seconds standing banded hip abductions right side
Rest 15 seconds
20-30 seconds standing banded hip abductions left side
Rest 15 seconds
20-30 seconds DB wrist curls
Rest 15 seconds
20-30 seconds standing banded hip abductions right side
Rest 15 seconds
20-30 seconds standing banded hip abductions left side
Rest 15 seconds
Modifications
Substitution for 2-4 strict pull up:
30-45 seconds DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc
Substitution for 5-7 hanging straight leg raise:
30-45 seconds crossbody V ups
https://youtu.be/5uvi1EiZ13k
30-45 seconds DB sumo deadlift high pull
https://youtu.be/zz96TKtWdgc
Substitution for 5-7 hanging straight leg raise:
30-45 seconds crossbody V ups
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
Clean & jerk:
https://youtu.be/3rZe6qpWcvo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Hanging straight leg raise:
https://youtu.be/TEgSqNkxGUk
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Standing banded hip abduction:
https://youtu.be/XMSARFyW78E
https://youtu.be/3rZe6qpWcvo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Hanging straight leg raise:
https://youtu.be/TEgSqNkxGUk
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Standing banded hip abduction:
https://youtu.be/XMSARFyW78E
THURSDAY
April 14th, 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)
5 rounds for quality
2000 meter bike erg @ coversational pace
12 calorie on any machine
20 seconds hollow hold
20 second side plank each side
Lauren's time: 30 minutes
2000 meter bike erg @ coversational pace
12 calorie on any machine
20 seconds hollow hold
20 second side plank each side
Lauren's time: 30 minutes
MOVEMENT DEMOS
FRIDAY
April 15th, 2022
You are amazing. REMEMBER THAT.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
3 DB deadlifts
3 DB front squats
3 DB push press
Complete 2 rounds then,
2 rounds
6 split squats each side
6 cossack squats
6 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 6 minutes (6 sets)
8-12 DB strict press
DB front raise hold in remaining time of each set
8-12 DB strict press
DB front raise hold in remaining time of each set
Part B)
For time
30-20-10 reps of
Push ups
DB front rack lunges
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
30-20-10 reps of
Push ups
DB front rack lunges
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Push up:
https://youtu.be/A0kHvANcgZk
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
https://youtu.be/LXR_jjtnQyQ
Push up:
https://youtu.be/A0kHvANcgZk
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
GS40
WARM UP
Warm Up
2 rounds
3 barbell deadlifts
3 barbell front squats
3 barbell push press
Complete 2 rounds then,
2 rounds
6 split squats each side
6 cossack squats
6 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 8 minutes (8 sets)
8-12 DB strict press
DB front raise hold in remaining time of each set
8-12 DB strict press
DB front raise hold in remaining time of each set
Part B)
For time
30-20-10 reps of
Deadlifts
Front rack lunges
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
30-20-10 reps of
Deadlifts
Front rack lunges
Time cap: 15 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS60
WARM UP
Warm Up
2 rounds
3 barbell deadlifts
3 barbell front squats
3 barbell push press
Complete 2 rounds then,
2 rounds
6 split squats each side
6 cossack squats
6 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
6 bench press @ 75-85% of 1 rep max bench press
12 side step ups each side
12 banded glute bridges
Rest 60 seconds between sets
6 bench press @ 75-85% of 1 rep max bench press
12 side step ups each side
12 banded glute bridges
Rest 60 seconds between sets
Part B)
Every minute for 8 minutes (8 sets)
8-12 DB strict press
DB front raise hold in remaining time of each set
8-12 DB strict press
DB front raise hold in remaining time of each set
Part C)
For time
30-20-10 reps of
Thrusters
Front rack lunges
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
30-20-10 reps of
Thrusters
Front rack lunges
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Side step up:
https://youtu.be/edo0skVCpsY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GS80
WARM UP
Warm Up
2 rounds
3 barbell deadlifts
3 barbell clean pulls
3 barbell split jerks
Complete 2 rounds then,
2 rounds
6 split squats each side
6 cossack squats
6 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
1 split jerk
Rest remaining time of each set
Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95-100+%
Based on 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
1 split jerk
Rest remaining time of each set
Sets 1-2: 75-85%
Sets 3-4: 85-95%
Set 5: 95-100+%
Based on 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part B)
4 sets
6 bench press @ 75-85% of 1 rep max bench press
12 side step ups each side
12 banded glute bridges
Rest 60 seconds between sets
6 bench press @ 75-85% of 1 rep max bench press
12 side step ups each side
12 banded glute bridges
Rest 60 seconds between sets
Part C)
Every minute for 8 minutes (8 sets)
8-12 DB strict press
DB front raise hold in remaining time of each set
8-12 DB strict press
DB front raise hold in remaining time of each set
Part D)
For time
30-20-10 reps of
Thrusters
Front rack lunges
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
30-20-10 reps of
Thrusters
Front rack lunges
Time cap: 10 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Modifications
MOVEMENT DEMOS
Split jerk:
https://youtu.be/sHT50XslTBc
Bench press:
https://youtu.be/OfAP9W7eF7Q
Side step up:
https://youtu.be/edo0skVCpsY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
GSElite
WARM UP
Warm Up
2 rounds
10 barbell strict press
10 barbell bent over rows
Complete 2 rounds then,
2 rounds
6 goblet split squats each side
6 cossack squats each side
12 plank to knee taps
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
5 seated strict press @ 67%
Straight into
6 weighted strict chin ups
Rest 2 minutes
Max reps seated strict press @ 75%
Straight into
Max reps weighted strict chin ups
Rest 2 minutes
5 seated strict press 67-75%
Straight into
Max reps weighted strict chin ups
5 seated strict press @ 67%
Straight into
6 weighted strict chin ups
Rest 2 minutes
Max reps seated strict press @ 75%
Straight into
Max reps weighted strict chin ups
Rest 2 minutes
5 seated strict press 67-75%
Straight into
Max reps weighted strict chin ups
Part B)
Bar Muscle Up Skill work:
3 sets
25 banded straight arm lat pulldowns
8-10 scapular pull ups
8-10 kip swings
Rest as needed between sets
3 sets
6-8 bent over rows
*Pull bar towards belly button
Rest as needed between sets
Every minute for 6-8 minutes (6-8 sets)
1-3 bar muscle ups
Rest remaining time of each set
*Use a banded if needed
3 sets
25 banded straight arm lat pulldowns
8-10 scapular pull ups
8-10 kip swings
Rest as needed between sets
3 sets
6-8 bent over rows
*Pull bar towards belly button
Rest as needed between sets
Every minute for 6-8 minutes (6-8 sets)
1-3 bar muscle ups
Rest remaining time of each set
*Use a banded if needed
Part C)
3 sets
2-4 negative pike push ups @ 3 seconds descent
2-4 box pike handstand push ups
3-5 strict handstand push ups
3-5 kipping handstand push ups
5 negative tricep push ups @ 3 seconds descent
5-10 tricep push ups
30-60 seconds handstand hold
Rest 2 minutes between sets
2-4 negative pike push ups @ 3 seconds descent
2-4 box pike handstand push ups
3-5 strict handstand push ups
3-5 kipping handstand push ups
5 negative tricep push ups @ 3 seconds descent
5-10 tricep push ups
30-60 seconds handstand hold
Rest 2 minutes between sets
Part D)
For quality
10 Minutes Bike Erg
5 Minutes Ski Erg
5 Minutes Row
8 Minutes Bike Erg
4 Minutes Ski
4 Minutes Row
6 Minutes Bike
3 Minutes Ski
3 Minutes Row
4 Minutes Bike
2 Minutes Ski
2 Minutes Ski
2 Minutes Bike
1 Minute Ski
1 Minute Row
For reference, Lauren did:
Bike erg around 2:15-2:20 pace
Runner above 8
Row around 2:15-2:20
10 Minutes Bike Erg
5 Minutes Ski Erg
5 Minutes Row
8 Minutes Bike Erg
4 Minutes Ski
4 Minutes Row
6 Minutes Bike
3 Minutes Ski
3 Minutes Row
4 Minutes Bike
2 Minutes Ski
2 Minutes Ski
2 Minutes Bike
1 Minute Ski
1 Minute Row
For reference, Lauren did:
Bike erg around 2:15-2:20 pace
Runner above 8
Row around 2:15-2:20
MOVEMENT DEMOS
Seated strict press:
https://youtu.be/fQWgLA-H3NU
Weighted strict chin up:
https://youtu.be/Rj3WiBsn6f0
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
Scapular pull up:
https://youtu.be/qR-rnxYgxQk
Bent over row:
https://youtu.be/lx-mvh10kNE
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Negative pike push up:
https://youtu.be/peEYewmt8IA
Box pike handstand push up:
https://youtu.be/XugEnmu3d7U
Strict handstand push up:
https://youtu.be/KMFJD8xAtFU
Kipping handstand push up:
https://youtu.be/gtrObtNv3kg
Negative tricep push up:
https://youtu.be/GJzQQ1Od8cY
Handstand hold:
https://youtu.be/gaH4Z2Vt7BY
GSOLY
WARM UP
Warm Up
1 round
3 barbell snatch deadlifts
3 barbell snatch pulls
3 barbell snatch high pulls
3 barbell snatch hang power snatch
Complete 1 round then,
2 rounds
6 split squats each side
6 cossack squats
6 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
8-10 back rack split lunges each side
6-8 DB floor press
Rest as needed between sets
For back rack lunges, build to a moderate to heavy weight
8-10 back rack split lunges each side
6-8 DB floor press
Rest as needed between sets
For back rack lunges, build to a moderate to heavy weight
Part B)
Every 90 seconds for 6 minutes (4 sets)
5 power snatches @ 65-75% of 1 rep max squat snatch
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
5 power snatches @ 65-75% of 1 rep max squat snatch
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
3 sets
16 DB strict press
16 DB upright rows
Rest 60 seconds between sets
16 DB strict press
16 DB upright rows
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back rack split squat:
https://youtu.be/XsR9u8hC3nA
DB floor press:
https://youtu.be/zFe1KItJKfo
Power snatch:
https://youtu.be/MmHPIjbsW28
DB strict press:
https://youtu.be/LXR_jjtnQyQ
DB upright row:
https://youtu.be/TazDmp9Q_vM
SATURDAY
April 16th, 2022
YOU are your best asset.
-
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
As many quality rounds as possible in 6 minutes
8 down ups
8 pop squats
10 seconds air squat hold
10 banded rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
60 seconds wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
60 seconds wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
Part B)
For time
21-18-15-12-9-6-3 rep of
DB ground to overhead
Tuck ups
200 meter run after each round
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
21-18-15-12-9-6-3 rep of
DB ground to overhead
Tuck ups
200 meter run after each round
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
Tuck up:
https://youtu.be/iT6izuDopbU
GS40
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
2 minutes wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
2 minutes wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
Part B)
For time
21-18-15-12-9-6-3 rep of
DB ground to overhead
Hanging knee raises
200 meter run after each round
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 45lbs
21-18-15-12-9-6-3 rep of
DB ground to overhead
Hanging knee raises
200 meter run after each round
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 45lbs
Modifications
Substitution for 21-18-15-12-9-6-3 hanging knee raises:
Tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
Tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GS60
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows
Move at warm up pace
250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
12-15 single leg hip thrusts each side
15-18 jumping lunges
Rest remaining time of each set
12-15 single leg hip thrusts each side
15-18 jumping lunges
Rest remaining time of each set
Part B)
Complete in any order
2 minutes wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
2 minutes wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
Part C)
For time
21-18-15-12-9-6-3 rep of
Plate ground to overhead
Hanging knee raises
200 meter run after each round
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 45lbs
21-18-15-12-9-6-3 rep of
Plate ground to overhead
Hanging knee raises
200 meter run after each round
Time cap: 20 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 45lbs
Modifications
Substitution for 21-18-15-12-9-6-3 hanging knee raises:
Tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
Tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Single leg hip thrust:
https://youtu.be/K7a0iKMHhJk
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Hanging knee raise:
https://youtu.be/YoqU047BHRs
GS80
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 10 minutes (10 sets)
3-5 overhead squats
Rest remaining time of each set
Moderate weight
3-5 overhead squats
Rest remaining time of each set
Moderate weight
Part B)
Every 2 minutes for 10 minutes (5 sets)
12-15 single leg hip thrusts each side
15-18 jumping lunges
Rest remaining time of each set
12-15 single leg hip thrusts each side
15-18 jumping lunges
Rest remaining time of each set
Part C)
Complete in any order
2 minutes wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
2 minutes wall sit hold
50 banded side lying leg raises each side
Break up reps and rest as needed
Part D)
For time
21-18-15-12-9-6-3 rep of
Ground to overhead
Toes to bar
200 meter run after each round
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
21-18-15-12-9-6-3 rep of
Ground to overhead
Toes to bar
200 meter run after each round
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 21-18-15-12-9-6-3 toes to bar:
Hanging knee raises
https://youtu.be/YoqU047BHRs
Tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
Hanging knee raises
https://youtu.be/YoqU047BHRs
Tuck ups
https://youtu.be/iT6izuDopbU
Substitution for 200 meter run:
200 meter on any machine
50 double unders
https://youtu.be/SqGUx2OolfM
100 single unders
https://youtu.be/lzDV6Az0Sfg
50 mountain climber twists
https://youtu.be/9cJt9o45NvM
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Single leg hip thrust:
https://youtu.be/K7a0iKMHhJk
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Ground to overhead:
https://youtu.be/TAu00un5V3E
Toes to bar:
https://youtu.be/chXlXmItAWQ
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
250 meter row of 15 down ups
10 barbell deadlifts
10 barbell good mornings
10 barbell bent over rows
20 banded rows
Move at warm up pace
250 meter row of 15 down ups
10 barbell deadlifts
10 barbell good mornings
10 barbell bent over rows
20 banded rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
3 deadlifts @ 72-84%
Rest 3 minutes between sets
3 deadlifts @ 72-84%
Rest 3 minutes between sets
Part B)
As many rounds as possible in 15 minutes
12 calorie row
2-4-6-8... wall walks
2-4-6-8... box jump overs
*Increase by 2 reps for each movement after each round, calorie row stays the same
12 calorie row
2-4-6-8... wall walks
2-4-6-8... box jump overs
*Increase by 2 reps for each movement after each round, calorie row stays the same
Part C)
4 sets for quality
8-12 pistols each side
8-12 bulgarian split squats each side
15-25 GHD sit ups
Rest as needed between sets
8-12 pistols each side
8-12 bulgarian split squats each side
15-25 GHD sit ups
Rest as needed between sets
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Wall walk:
https://youtu.be/TxVDLE3aNQU
Box jump over:
https://youtu.be/TzX8kMBJUBc
Pistol:
https://youtu.be/RQyf8tktTak
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
GHD sit up:
https://youtu.be/Avl95Jh0P6I
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 8 minutes
250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows
Move at warm up pace
250 meter row of 15 down ups
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
1 back squat @ 90-100+%
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 185lbs
Level 3: 225lbs
1 back squat @ 90-100+%
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 185lbs
Level 3: 225lbs
Part B)
5 sets
8-10 supine bent over rows
15-20 seconds banded pallof press each side
Rest 60-90 seconds between sets
8-10 supine bent over rows
15-20 seconds banded pallof press each side
Rest 60-90 seconds between sets
Part C)
4 sets
16 DB death march
8 DB sumo squat romanian deadlifts
Rest 60 seconds between sets
16 DB death march
8 DB sumo squat romanian deadlifts
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Supine bent over row:
https://youtu.be/AppiiEaep8Q
Banded pallof press:
https://youtu.be/b6iw04FYmXk
DB death march:
https://youtu.be/ksstmpzOS6E
DB sumo squat romanian deadlift:
https://youtu.be/QjQbYNFzYOk
SUNDAY
April 17th, 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