Week 15 | Apr 2021

MONDAY

Apr 12, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
Every Minute For 3 Minutes (3 Sets):
30-40 Seconds Side Steps
*Banded Optional

Every Minute For 3 Minutes (3 Sets):
7-9 Inchworms

Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Reverse Hypers
*Banded Optional


Part B)
27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
(10 Minute Time Cap)

Deadlift Jumps
Butterfly Sit Ups
Quick Taps

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Modifications

MOVEMENT DEMOS

Banded Monster Walk:
 
Inchworm:
 
Banded Reverse Hyper:
 
DB Deadlift:
 
Butterfly Sit Up:
 
Double Unders:
 
Single Unders:

WARM UP

WORKOUT

Workout Details

Part A)
Every 2 Minutes For 6 Minutes (3 Sets):
2 Back Squats
80+% Of 1rm Back Squat

Every 2 Minutes For 6 Minutes (3 Sets):
24 DB Plank Slides + 20-30 Seconds Side To Side Crunch


Part B)
27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
(20 Minute Time Cap)

DB Deadlifts
Butterfly Sit Ups
Double Unders / Single Unders


Part C)
Every Minute For 3 Minutes (3 Sets):
30-40 Seconds Banded Monster Walks

Every Minute For 3 Minutes (3 Sets):
7-9 Inchworms

Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Reverse Hypers

Modifications

Substitution For 2 Back Squats:
4 Goblet Squats + 30 Seconds Goblet Squat Hold / 8 Front Rack Reverse Lunge To Squat / 4 DB Front Squats + 4 DB Thrusters

Substitution For 27-24-21-18-15-12-9-6-3 Reps Of Double Unders / Single Unders:
Quick Taps / Spider Climbers / High Knees / Jumping Jacks

MOVEMENT DEMOS

Back Squat:
 
DB Plank Slide:
 
Side To Side Crunch:
 
DB Deadlift:
 
Butterfly Sit Up:
 
Double Unders:
 
Single Unders:
 
Banded Monster Walk:
 
Inchworm:
 
Banded Reverse Hyper:

WARM UP

WORKOUT

Workout Details

Part A)
Every 2 Minutes For 6 Minutes (3 Sets):
1 Power Snatch + 1 Hang Power Snatch

Every Minute For 6 Minutes (6 Sets):
Power Snatch

75+% Of 1rm Snatch


Part B)
Every 2 Minutes For 6 Minutes (3 Sets):
2 Back Squats

80+% Of 1rm Back Squat

Every 2 Minutes For 6 Minutes (3 Sets):
24 DB Plank Slides + 20-30 Second Side To Side Crunch


Part C)
27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
(20 Minute Time Cap)

Deadlifts
Butterfly Sit Ups
Double Unders / Single Unders


Part D)
Every Minute For 3 Minutes (3 Sets):
30-40 Seconds Banded Monster Walks

Every Minute For 3 Minutes (3 Sets):
7-9 Inchworms

Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Banded Reverse Hypers

Modifications

Substitution For 27-24-21-18-15-12-9-6-3 Reps Of Double Unders / Single Unders:
Quick Taps / Spider Climbers / High Knees / Jumping Jacks

MOVEMENT DEMOS

Power Snatch:
 
Hang Power Snatch:
 
Back Squat:
 
DB Plank Slide:
 
Side To Side Crunch:
 
Deadlift:
 
Butterfly Sit Up:
 
Double Unders:
 
Single Unders:
 
Banded Monster Walk:
 
Inchworm:
 
Banded Reverse Hyper:

WARM UP

WORKOUT

Workout Details

Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
Pause At The Knee Power Snatch +
Pause Below The Knee Power Snatch

Set 1 - 2: 70-75% Of 1rm Squat Snatch
Set 3 - 5: 75-80% Of 1rm Squat Snatch


Part B)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Pause Overhead Squats (3 Seconds Pause At Bottom)

Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance

65-70% Of 1rm Squat Snatch


Part C)
2 Sets:
10 Single Arm DB Tate Press
30 Seconds Hollow Rocks

*Rest As Needed*

2 Sets:
10 DB Wrist Curls
30 Seconds Handstand Hold

MOVEMENT DEMOS

Pause At The Knee Power Snatch:
 
Pause Below The Knee Power Snatch:
 
Pause Overhead Squat:
 
Snatch Balance:
 
Single Arm DB Tate Press:
 
Hollow Rock:
 
DB Wrist Curl:
 
Handstand Hold:

TUESDAY

Apr 13, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
3 Rounds For Time (10 Minute Time Cap):
200m Run
10 V-Ups
10 Burpees


Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
10 Good Mornings
20 Seconds Wall Walks

Modifications

Substitution For 200m Row:
8 Calorie On Any Machine / 10 Down Ups / 10 Pull Ups / 20 Jumping Jacks / 20 Plank Jacks / 20 High Knees

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Part A)
4 Rounds For Time (20 Minute Time Cap):
500m Row
20 V-Ups
10 Burpee Snatch


Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Good Mornings
20 Seconds Wall Walks

Modifications

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Part A)
Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 Seconds Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 Seconds Hanging Knee Raise Hold


Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Good Mornings
20 Seconds Wall Walks


Part C)
4 Rounds For Time (20 Minute Time Cap):
500m Row
20 V-Ups
10 Burpee Snatch

Modifications


Substitution For 12 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows

Substitution For 20-30 Seconds Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold / 10 DB Bicep Curls

Substitution For 12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups

Substitution For 20-30 Seconds Hanging Knee Raise Hold:
20-30 Seconds Tuck Hollow Hold / 20-30 Seconds Hollow Hold / 20-30 Seconds Flutter Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

MOVEMENT DEMOS

Strict Pull Up:
 
Chin Over Bar Hold:
 
Hanging Knee Raise:
 
Hanging Knee Raise Hold:
 
Banded Good Morning:
 
Wall Walk:
 
V Up:
 
Burpee Snatch:

WARM UP

WORKOUT

Workout Details

Part A)
Every 90 Seconds For 9 Minutes (6 Sets):
10 Seconds Jerk Dip Hold + 1 Split Jerk

75+% Of 1rm Split Jerk

Every Minute For 3 Minutes (3 Sets):
5 Strict Press + 10 Second Hold At The Top

40-50% Of 1rm Strict Press


Part B)
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 Seconds Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 Seconds Hanging Knee Raise Hold


Part C)
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Good Mornings
20 Seconds Wall Walks


Part D)
4 Rounds For Time (20 Minute Time Cap):
500m Row
20 V-Ups
10 Burpee Snatch

Modifications

Substitution For 12 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows

Substitution For 20-30 Seconds Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold / 10 DB Bicep Curls

Substitution For 12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups

Substitution For 20-30 Seconds Hanging Knee Raise Hold:
20-30 Seconds Tuck Hollow Hold / 20-30 Seconds Hollow Hold / 20-30 Seconds Flutter Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

MOVEMENT DEMOS

Jerk Dip Hold:
 
Split Jerk:
 
Strict Press:
 
Strict Pull Up:
 
Chin Over Bar Hold:
 
Hanging Knee Raise:
 
Hanging Knee Raise Hold:
 
Banded Good Morning:
 
Wall Walk:
 
V Up:
 
Burpee Snatch:

WARM UP

WORKOUT

Workout Details

Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
Pause At The Knee Power Clean +
Pause Below The Knee Power Clean

Set 1 - 2: 70-75% Of 1rm Squat Clean
Set 3 - 5: 75-80% Of 1rm Squat Clean


Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
5-10 Seconds Jerk Dip Hold + Split Jerk

75-80% Of 1rm Split Jerk


Part C)
3 Sets:
10 Inverted Supine Rows
8 Clean Grip Romanian Deadlifts

*Rest As Needed*

MOVEMENT DEMOS

Pause At The Knee Power Clean:
 
Pause Below The Knee Power Clean:
 
Jerk Dip Hold:
 
Split Jerk:
 
Inverted Supine Row:
 
Clean Grip Romanian Deadlift:

WEDNESDAY

Apr 14, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
For Time (10 Minute Time Cap):
30 Glute Bridges
30 Push Ups
20 Glute Bridges
20 Push Ups
10 Glute Bridges
10 Push Ups


Part B)
3 Sets:
10 Hip Thrusts
10 Seconds Half Push Up Hold

*Rest As Needed*

3 Sets:
10 Glute Bridges
10 Shoulder Taps

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Part A)
3 Sets:

10 Banded Hamstring Curls
10 Single Arm Banded Lat Pull (Each Side)

*Rest As Needed*

3 Sets:
10 Banded DB Hip Thrust
10 DB Bent Over Seesaw Row


Part B)
For Time (18 Minute Time Cap):
30 DB Power Cleans
30 DB Push Ups
20 DB Power Cleans
20 DB Push Ups
10 DB Power Cleans
10 DB Push Ups

Modifications

MOVEMENT DEMOS

Banded Hamstring Curl:
 
Single Arm Banded Lat Pull:
 
Banded DB Hip Thrust:
 
DB Bent Over Seesaw Row:
 
DB Power Clean:
 
DB Push Up:

WARM UP

WORKOUT

Workout Details

Part A)
Every Minute For 5 Minutes (5 Sets):
1-3 Front Squats

70+% Of 1rm Front Squat

*Rest 2 Minutes*

Every Minute For 5 Minutes (5 Sets):
5 Weighted Sit Ups + 20-30 Seconds Weighted Russian Twists


Part B)
For Time (18 Minute Time Cap):
30 DB Power Cleans
30 DB Push Ups
20 DB Power Cleans
20 DB Push Ups
10 DB Power Cleans
10 DB Push Ups


Part C)
3 Sets:
10 Banded Hamstring Curls
10 Single Arm Banded Lat Pull (Each Side)

*Rest As Needed*

3 Sets:
10 Banded DB Hip Thrust
10 DB Bent Over Seesaw Row

Modifications

Substitution For 1-3 Front Squats:
10 DB Front Squats / 15 Jumping Air Squats / 5 DB Thrusters / 20 Jumping Lunges / 30 Seconds Wall Sit Hold

 

MOVEMENT DEMOS

Front Squat:
 
Weighted Sit Up:
 
Weighted Russian Twist:
 
DB Power Clean:
 
DB Push Up:
 
Banded Hamstring Curl:
 
Single Arm Banded Lat Pull:
 
Banded DB Hip Thrust:
 
DB Bent Over Seesaw Row:

WARM UP

WORKOUT

Workout Details

Part A)
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Cleans + Hang Power Clean

Every Minute For 6 Minutes (6 Sets):
Power Clean

75+% Of 1rm Power Clean


Part B)
Every Minute For 5 Minutes (5 Sets):
1-3 Front Squats

70+% Of 1rm Front Squat

*Rest 2 Minutes*

Every Minute For 5 Minutes (5 Sets):
5 Weighted Sit Ups + 20-30 Seconds Weighted Russian Twists


Part C)
For Time (18 Minute Time Cap):
30 Power Cleans
30 DB Push Ups
20 Power Cleans
20 DB Push Ups
10 Power Cleans
10 DB Push Ups


Part D)
3 Sets:
10 Banded Hamstring Curls
10 Single Arm Banded Lat Pull (Each Side)

*Rest As Needed*

3 Sets:
10 Banded DB Hip Thrust
10 Supine Rows

Modifications

MOVEMENT DEMOS

Power Clean:
 
Hang Squat Clean:
 
Front Squat:
 
Weighted Sit Up:
 
Weighted Russian Twist:
 
Power Clean:
 
DB Push Up:
 
Banded Hamstring Curl:
 
Single Arm Banded Lat Pull:
 
Banded DB Hip Thrust:
 
Supine Row:

WARM UP

WORKOUT

Workout Details

Part A)
Every 3 Minutes For 12 Minutes (4 Sets):
5 Tempo Back Squats (3 Seconds Descent For Each Rep)

60-65% Of 1rm Back Squat


Part B)
Every 3 Minutes For 9 Minutes (3 Sets):
12 Front Squats With Full Grip

50% Of 1rm Front Squat


Part C)
4 Sets:
8 DB Arnold Press
8 DB IYTs
8 DB Death March

*Rest As Needed*

MOVEMENT DEMOS


THURSDAY

Apr 15, 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 16, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
Buy In:
50 Bicycle Kicks + 50 Plank Jacks

3 Sets:
10 Side Steps
*Banded Optional
10 Split Lunges (Each Side)
10 Bodyweight Lateral Raises

Buy Out:
50 Bicycle Kicks + 50 Plank Jacks


Part B)
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 10-12 Plank Bounces
Station 2: 10-12 Clamshells (Each Side)
*Banded Optional
Station 3: 200m Run
Station 4: Rest

Modifications

Modifications
Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 10-12 Man Makers / 50 Seconds Bicycle Kicks / 30 Spider Climbers

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Part A)
Buy In:
20 Calorie Bike

3 Sets:
10 DB Front Squats
10 DB Front Rack Lunges
10 DB Push Press

Buy Out:
20 Calorie Bike


Part B)
Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 10-12 DB Plank Slides
Station 2: 10-12 Push Jerks
Station 3: 200m Run
Station 4: Rest

Modifications

Substitution For 20 Calorie Bike:
20 Calorie On Any Machine / 40 Down Ups / 20 DB Thrusters + 20 Plank Jacks / 40 Spider Climbers + 20 Down Ups

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 10-12 Man Makers / 30-50 Seconds Bicycle Kicks

MOVEMENT DEMOS

DB Front Squat:
 
DB Front Rack Lunge:
 
DB Push Press:
 
DB Plank Slide:
 
DB Push Jerk:

WARM UP

WORKOUT

Workout Details

Part A)
2 Sets:
10 DB Sumo Squat Romanian Deadlifts
5 DB Bench Press

*Rest As Needed*

2 Sets:
10 DB Death March
5 DB Bent Over Rows


Part B)
Buy In:
20 Calorie Bike

3 Sets:
10 DB Front Squats
10 DB Front Rack Lunges
10 DB Push Press

Buy Out:
20 Calorie Bike


Part C)
Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 10-12 DB Plank Slides
Station 2: 10-12 Push Jerks
Station 3: 200m Run
Station 4: Rest

Modifications


Substitution For 20 Calorie Bike:
20 Calorie On Any Machine / 40 Down Ups / 20 DB Thrusters + 20 Plank Jacks / 40 Spider Climbers + 20 Down Ups

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 10-12 Man Makers / 30-50 Seconds Bicycle Kicks

MOVEMENT DEMOS

Sumo Squat Romanian Deadlift:
 
DB Bench Press:
 
DB Death March:
 
DB Bent Over Rows:
 
DB Front Squat:
 
DB Front Rack Lunge:
 
DB Push Press:
 
DB Plank Slide:
 
DB Push Jerk:

WARM UP

WORKOUT

Workout Details

Part A)
Every 90 Seconds For 9 Minutes (6 Sets):
3 Deficit Deadlifts

65% Of 1rm Deadlift

Every Minute For 6 Minutes (6 Sets):
6-8 Alternating Weighted Cossack Squats


Part B)
2 Sets:
10 DB Sumo Squat Romanian Deadlifts
5 DB Bench Press

*Rest As Needed*

2 Sets:
10 DB Death March
5 DB Bent Over Rows


Part C)
Buy In:
20 Calorie Bike

3 Sets:
10 DB Front Squats
10 DB Front Rack Lunges
10 DB Push Press

Buy Out:
20 Calorie Bike


Part D)
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 10-12 DB Plank Slides
Station 2: 10-12 Push Jerks
Station 3: 200m Run
Station 4: Rest

Modifications

Substitution For 20 Calorie Bike:
20 Calorie On Any Machine / 40 Down Ups / 20 DB Thrusters + 20 Plank Jacks / 40 Spider Climbers + 20 Down Ups

Substitution For 200m Run:
8 Calorie On Any Machine / 10 Burpees / 10-12 Man Makers / 30-50 Seconds Bicycle Kicks

MOVEMENT DEMOS

Deficit Deadlift:
 
Alternating Weighted Cossack Squat:
 
Sumo Squat Romanian Deadlift:
 
DB Bench Press:
 
DB Death March:
 
DB Bent Over Rows:
 
DB Front Squat:
 
DB Front Rack Lunge:
 
DB Push Press:
 
DB Plank Slide:
 
DB Push Jerk:

WARM UP

WORKOUT

Workout Details

Part A)
18 Minutes To Find:
1 Squat Snatch

Warm Up 1-3 Reps: 50-70% Of 1rm Squat Snatch


Part B)
18 Minutes To Find:
1 Squat Clean + 1 Split Jerk

Warm Up 1 - 3 Reps: 50-70% Of 1rm Squat Clean And Jerk


Part C)
4 Sets:
8 Sumo Deadlifts

55-65% Of 1rm Deadlift

MOVEMENT DEMOS


SATURDAY

Apr 17, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
5 Rounds For Time:
(20 Minute Time Cap)
50 Jumping Jacks
35 Alternating Tuck Ups
20 Walking Lunges

Modifications

MOVEMENT DEMOS

Jumping Jack:
 
Alternating Tuck Up:
 
Walking Lunge:

WARM UP

WORKOUT

Workout Details

Part A)
5 Rounds For Time:
(25 Minute Time Cap)
40 Mountain Climber Twists
30 Hanging Knee Raises
20 DB Overhead Lunge

Modifications

Substitution For 40 Mountain Climber Twist:
50 Double Unders / 100 Single Unders

Substitution For 30 Hanging Knee Raises:
30 Straight Leg Raises / 30 Toes To Bar / 30 Tuck Dragon Flys / 30 Crossbody V Ups

Substitution For 20 DB Overhead Lunge:
20 DB Front Rack Lunge

MOVEMENT DEMOS

Mountain Climber Twist:
 
Hanging Knee Raise:
 
DB Overhead Lunge:

WARM UP

WORKOUT

Workout Details

Part A)
Rotate Stations Every Minute for 4 Minutes (2 Sets):
Station 1: 30-50 Seconds Push Up Down Dog
Station 2: 6 Down Up Devils Press

Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station1 : 30-50 Seconds Plank Jacks
Station 2: 6 Burpee Snatch

Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station 1: 30-50 Seconds Butt Kickers
Station 2: 6 DB Thrusters


Part B)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Banded Deadbugs
Station 2: 12 DB Skull Crushers
Station 3: 30-50 Seconds Hollow Hold

Every 2 Minutes For 6 Minutes (3 Sets):
10 Side Tuck Ups (Each Side)
Max Bicycle Kicks


Part C)
5 Rounds For Time:
(25 Minute Time Cap)

40 Mountain Climber Twis
30 Hanging Knee Raises
20 DB Overhead Lunge

Modifications

Substitution For 40 Mountain Climber Twist:
50 Double Unders / 100 Single Unders

Substitution For 30 Hanging Knee Raises:
30 Straight Leg Raises / 30 Toes To Bar / 30 Tuck Dragon Flys / 30 Crossbody V Ups

Substitution For 20 DB Overhead Lunge:
20 DB Front Rack Lunge

MOVEMENT DEMOS

Push Up Down Dog:
 
Down Up Devils Press:
 
Plank Jack:
 
Burpee Snatch:
 
Butt Kicker:
 
DB Thruster:
 
Banded Deadbug:
 
DB Skull Crusher:
 
Hollow Hold:
 
Tuck Up:
 
Bicycle Kick:
 
Mountain Climber Twist:
 
Hanging Knee Raise:
 
DB Overhead Lunge:

WARM UP

WORKOUT

Workout Details

Part A)
Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Push Up Down Dog
Station 2: 6 Down Up Devils Press

Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station1 : 30-50 Seconds Plank Jacks
Station 2: 6 Burpee Snatch

Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Butt Kickers
Station 2: 6 DB Thrusters


Part B)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Banded Deadbugs
Station 2: 12 DB Skull Crushers
Station 3: 30-50 Seconds Hollow Hold

Every 2 Minutes For 6 Minutes (3 Sets):
10 Side Tuck Ups (Each Side)
Max Bicycle Kicks


Part C)
5 Rounds For Time:
(25 Minute Time Cap)

40 Mountain Climber Twists
30 Hanging Knee Raises
20 DB Overhead Lunge

Modifications

Substitution For 40 Mountain Climber Twist:
50 Double Unders / 100 Single Unders

Substitution For 30 Hanging Knee Raises:
30 Straight Leg Raises / 30 Toes To Bar / 30 Tuck Dragon Flys / 30 Crossbody V Ups

Substitution For 20 DB Overhead Lunge:
20 DB Front Rack Lunge

MOVEMENT DEMOS

Push Up Down Dog:
 
Down Up Devils Press:
 
Plank Jack:
 
Burpee Snatch:
 
Butt Kicker:
 
DB Thruster:
 
Banded Deadbug:
 
DB Skull Crusher:
 
Hollow Hold:
 
Tuck Up:
 
Bicycle Kick:
 
Mountain Climber Twist:
 
Hanging Knee Raise:
 
DB Overhead Lunge:

WARM UP

WORKOUT

Workout Details

Part A)
Every 3 Minutes For 9 Minutes (3 Sets):
3 Back Squats (10 Seconds Pause At Bottom Of Each Rep)

65-70% Of 1rm Back Squat

Every 3 Minutes For 9 Minutes (3 Sets):
3 Front Squats (5 Seconds Pause At Bottom Of Each Rep)

65-70% Of 1rm Front Squat


Part B)
5 Sets:
10 DB IYTs
10 DB Lateral Raises
10 Banded Hip Thrusts

*Rest As Needed*

MOVEMENT DEMOS


SUNDAY

Apr 18, 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