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
Side Step:
Inchworm:
Reverse Hyper:
Deadlift Jump:
Butterfly Sit Up:
Quick Tap:
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
V Up:
Burpee:
Bodyweight Good Morning:
Wall Walk:
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
V Up:
Burpee Snatch:
Banded Good Morning:
Wall Walk:
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
Glute Bridge:
Push Up:
Hip Thrust:
Half Push Up Hold:
Shoulder Tap:
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
Tempo Back Squat:
Front Squat:
DB Arnold Press:
DB IYT:
DB Death March:
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
Bicycle Kick:
Plank Jack:
Side Step:
Split Lunge:
Bodyweight Lateral Raise:
Plank Bounce:
Clamshell:
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
Squat Snatch:
Squat Clean:
Split Jerk:
Sumo Deadlift:
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
Back Squat:
Front Squat:
DB IYT:
DB Lateral Raise:
Banded Hip Thrust:
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