Week 16 | April 2022
MONDAY
April 18th, 2022
You are ENOUGH.
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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
-
GSOLY
GS20
WARM UP
Warm Up
1 round
5 DB deadlifts
5 DB front squats
5 DB clusters
Complete 1 round then,
3 rounds
10 banded press
10 banded kickbacks each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
1-2 sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
Part B)
As many rounds as possible in 10 minutes
8 DB clusters
8 push ups
Every 2 minutes, perform 10 butterfly sit ups, including 3,2,1 GO!
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
8 DB clusters
8 push ups
Every 2 minutes, perform 10 butterfly sit ups, including 3,2,1 GO!
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank side hop:
https://youtu.be/d_hQmOovrY8
DB cluster:
https://youtu.be/1OJ_k-sxDeg
Push up:
https://youtu.be/A0kHvANcgZk
Butterfly sit up:
https://youtu.be/YNh3AlGRrLs
GS40
WARM UP
Warm Up
1 round
5 barbell deadlifts
5 barbell front squats
5 barbell clusters
Complete 1 round then,
3 rounds
10 banded press
10 banded kickbacks each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
Part B)
As many rounds as possible in 10 minutes
8 clusters
8 push ups
Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
8 clusters
8 push ups
Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
MOVEMENT DEMOS
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank side hop:
https://youtu.be/d_hQmOovrY8
DB cluster:
https://youtu.be/1OJ_k-sxDeg
Push up:
https://youtu.be/A0kHvANcgZk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
GS60
WARM UP
Warm Up
1 round
5 barbell deadlifts
5 barbell front squats
5 barbell clusters
Complete 1 round then,
3 rounds
10 banded press
10 banded kickbacks each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 15 minutes (15 sets)
1 back squat
Rest remaining time of each set
Sets 1-5: 70-80%
Sets 6-10: 80-90%
Sets 11-15: 90+%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
1 back squat
Rest remaining time of each set
Sets 1-5: 70-80%
Sets 6-10: 80-90%
Sets 11-15: 90+%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part B)
2 sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
Part C)
As many rounds as possible in 10 minutes
8 clusters
8 push ups
Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
8 clusters
8 push ups
Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank side hop:
https://youtu.be/d_hQmOovrY8
Cluster:
https://youtu.be/Qswm1e-HMaM
Push up:
https://youtu.be/A0kHvANcgZk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
GS80
WARM UP
Warm Up
1 round
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Complete 1 round then,
3 rounds
5 barbell snatch balance
10 banded kickbacks each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
8 sets
1 power snatch + 1 hang snatch
Sets 1-4: 65-75%
Sets 4-8: 75-85%
Based on your 1 rep max squat snatch
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
1 power snatch + 1 hang snatch
Sets 1-4: 65-75%
Sets 4-8: 75-85%
Based on your 1 rep max squat snatch
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part B)
Every minute for 15 minutes (15 sets)
1 back squat
Rest remaining time of each set
Sets 1-5: 70-80%
Sets 6-10: 80-90%
Sets 11-15: 90+%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
1 back squat
Rest remaining time of each set
Sets 1-5: 70-80%
Sets 6-10: 80-90%
Sets 11-15: 90+%
Based on 1 rep max back squat
Don't know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 125lbs
Level 3: 185lbs
Part C)
2 sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
20-30 seconds side plank bounces each side
80 mountain climber twists
20-30 seconds plank side hops
Rest 30-60 seconds between sets
Part D)
As many rounds as possible in 10 minutes
8 hang power snatches
8 push ups
Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
8 hang power snatches
8 push ups
Every 2 minutes, perform 2 burpee box jump overs, including 3,2,1 GO!
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Back squat:
https://youtu.be/HsnyHv61qMo
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank side hop:
https://youtu.be/d_hQmOovrY8
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Push up:
https://youtu.be/A0kHvANcgZk
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
GSElite
WARM UP
Warm Up
2 round
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Complete 2 rounds then,
3 rounds
5 barbell snatch balance
10 banded kickbacks each side
Move at warm up pace
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Complete 2 rounds then,
3 rounds
5 barbell snatch balance
10 banded kickbacks each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
Build up to a heavy single snatch @ 85%
*Allow 20 minutes to build in weight
**Percentage based on 1rm squat snatch
Build up to a heavy single snatch @ 85%
*Allow 20 minutes to build in weight
**Percentage based on 1rm squat snatch
Part B)
3 sets
3 floating snatch pulls @ 95-107%
Rest as needed between sets
*Percentage based on 1rm squat snatch
3 floating snatch pulls @ 95-107%
Rest as needed between sets
*Percentage based on 1rm squat snatch
Part C)
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 D)
For time
35 DB shoulder to overhead
35 DB deadlifts
35 GHD sit ups
75 single arm DB overhead squats (switch as needed)
35 GHD sit ups
35 DB deadlifts
35 DB shoulder to overhead
Time cap: 30 minutes
For reference, Lauren's DB weight:
35lbs
35 DB shoulder to overhead
35 DB deadlifts
35 GHD sit ups
75 single arm DB overhead squats (switch as needed)
35 GHD sit ups
35 DB deadlifts
35 DB shoulder to overhead
Time cap: 30 minutes
For reference, Lauren's DB weight:
35lbs
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
Handstand walk:
https://youtu.be/jcDICeoge5M
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB deadlift:
https://youtu.be/vApb63rw1_Q
GHD sit up:
https://youtu.be/Avl95Jh0P6I
Single arm DB overhead squat:
https://youtube.com/shorts/cKrTrL5DkpM
Floating snatch pull:
https://youtu.be/bTsakHURBp0
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
Handstand walk:
https://youtu.be/jcDICeoge5M
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB deadlift:
https://youtu.be/vApb63rw1_Q
GHD sit up:
https://youtu.be/Avl95Jh0P6I
Single arm DB overhead squat:
https://youtube.com/shorts/cKrTrL5DkpM
GSOLY
WARM UP
Warm Up
1 round
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Complete 1 round then,
3 rounds
5 barbell snatch balance
10 banded kickbacks each side
Move at warm up pace
5 barbell snatch deadlifts
5 barbell hang power snatch
5 barbell overhead squats
Complete 1 round then,
3 rounds
5 barbell snatch balance
10 banded kickbacks each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
1 snatch balance + 1 overhead squat
Sets 1-2: 70%
Sets 3-4: 80%
Set 5: 90+%
Based on 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 balance + 1 overhead squat
Sets 1-2: 70%
Sets 3-4: 80%
Set 5: 90+%
Based on 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 90 seconds for 9 minutes (6 sets)
1 hang power snatch + 1 hang snatch
Sets 1-3: 60-80%
Sets 4-6: 80-100+%
Based on your 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 hang power snatch + 1 hang snatch
Sets 1-3: 60-80%
Sets 4-6: 80-100+%
Based on your 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 C)
3 sets
8-10 banded side lying leg raises each side
8-10 single leg donkey kicks each side
Rest 60-90 seconds between sets
8-10 banded side lying leg raises each side
8-10 single leg donkey kicks each side
Rest 60-90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
Single leg donkey kick:
https://youtu.be/rzvBdm_BzL8
TUESDAY
April 19th, 2022
Don't Be The Same. Be Better.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
2 rounds
5 DB ground to overhead
10 DB front rack lunges
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 DB strict press
20-30 seconds DB overhead hold
Move at warm up pace
5 DB ground to overhead
10 DB front rack lunges
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 DB strict press
20-30 seconds DB overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
2 sets
12-16 crossover lunges
Rest as needed between sets
2 sets
8-12 standing banded hip abductions each side
Rest as needed between sets
2 sets
12-16 banded frog pumps
Rest as needed between sets
12-16 crossover lunges
Rest as needed between sets
2 sets
8-12 standing banded hip abductions each side
Rest as needed between sets
2 sets
12-16 banded frog pumps
Rest as needed between sets
Part B)
For time
50 DB deadlifts
40 DB floor press
30 DB bent over rows
20 DB shoulder to overhead
10 DB power cleans
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
50 DB deadlifts
40 DB floor press
30 DB bent over rows
20 DB shoulder to overhead
10 DB power cleans
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Crossover lunge:
https://youtu.be/QExyEzPiPck
Standing banded hip abduction:
https://youtu.be/XMSARFyW78E
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB floor press:
https://youtu.be/zFe1KItJKfo
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB power clean:
https://youtu.be/sSNzlQt_WI0
GS40
WARM UP
Warm Up
2 rounds
5 barbell deadlifts
10 barbell front rack lunges
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every minute for 3 minutes (3 sets)
12-16 crossover lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
8-12 standing banded hip abductions each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded frog pumps
Rest remaining time of each set
12-16 crossover lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
8-12 standing banded hip abductions each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded frog pumps
Rest remaining time of each set
Part B)
For time
100 DB deadlifts
80 DB floor press
60 strict pull ups
40 DB shoulder to overhead
20 DB power cleans
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 DB deadlifts
80 DB floor press
60 strict pull ups
40 DB shoulder to overhead
20 DB power cleans
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 12-16 crossover lunges:
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution 60 strict pull ups:
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution 60 strict pull ups:
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Crossover lunge:
https://youtu.be/QExyEzPiPck
Standing banded hip abduction:
https://youtu.be/XMSARFyW78E
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB floor press:
https://youtu.be/zFe1KItJKfo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB power clean:
https://youtu.be/sSNzlQt_WI0
GS60
WARM UP
Warm Up
2 rounds
5 barbell deadlifts
10 barbell front rack lunges
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
5 banded deadlifts
Rest remaining time of each set
55-65% of 1 rep max deadlift
5 banded deadlifts
Rest remaining time of each set
55-65% of 1 rep max deadlift
Part B)
Every minute for 3 minutes (3 sets)
12-16 crossover lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
8-12 standing banded hip abductions each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded frog pumps
Rest remaining time of each set
12-16 crossover lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
8-12 standing banded hip abductions each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded frog pumps
Rest remaining time of each set
Part C)
For time
100 DB deadlifts
80 DB floor press
60 strict pull ups
40 DB shoulder to overhead
20 DB power cleans
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
100 DB deadlifts
80 DB floor press
60 strict pull ups
40 DB shoulder to overhead
20 DB power cleans
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 12-16 crossover lunges:
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution 60 strict pull ups:
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution 60 strict pull ups:
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Crossover lunge:
https://youtu.be/QExyEzPiPck
Standing banded hip aduction:
https://youtu.be/XMSARFyW78E
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB floor press:
https://youtu.be/zFe1KItJKfo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB power clean:
https://youtu.be/sSNzlQt_WI0
GS80
WARM UP
Warm Up
2 rounds
5 barbell deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell hang power cleans
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
4 sets
1 clean pull + 1 clean high pull + 1 pause power clean (pause in catch position)
70-80% of 1 rep max clean
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
1 clean pull + 1 clean high pull + 1 pause power clean (pause in catch position)
70-80% of 1 rep max clean
Rest as needed between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs
Part B)
Every 3 minutes for 9 minutes (3 sets)
5 banded deadlifts
Rest remaining time of each set
55-65% of 1 rep max deadlift
5 banded deadlifts
Rest remaining time of each set
55-65% of 1 rep max deadlift
Part C)
Every minute for 3 minutes (3 sets)
12-16 crossover lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
8-12 standing banded hip abductions each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded frog pumps
Rest remaining time of each set
12-16 crossover lunges
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
8-12 standing banded hip abductions each side
Rest remaining time of each set
Every minute for 3 minutes (3 sets)
12-16 banded frog pumps
Rest remaining time of each set
Part D)
For time
100 deadlifts
80 handstand push ups
60 kipping pull ups
40 shoulder to overhead
20 power cleans
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
100 deadlifts
80 handstand push ups
60 kipping pull ups
40 shoulder to overhead
20 power cleans
Time cap: 18 minutes
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Modifications
Substitution for 12-16 crossover lunges:
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 80 strict handstand push ups
30-50 strict handstand push ups
https://youtu.be/KMFJD8xAtFU
80 floor seated DB press
https://youtu.be/418TI9b6JFs
Substitution 60 kipping pull ups:
60 strict pull ups
https://youtu.be/FcQ1t9hUL5M
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
12-16 reverse lunges
https://youtu.be/eMLKiDyxg4I
Substitution for 80 strict handstand push ups
30-50 strict handstand push ups
https://youtu.be/KMFJD8xAtFU
80 floor seated DB press
https://youtu.be/418TI9b6JFs
Substitution 60 kipping pull ups:
60 strict pull ups
https://youtu.be/FcQ1t9hUL5M
60 barbell or DB bent over rows
https://youtu.be/wxqz5TW8lYg
MOVEMENT DEMOS
Clean pull:
https://youtu.be/anJGxXdUIPY
Clean high pull:
https://youtu.be/8jIRsonYGvg
Pause power clean:
https://youtu.be/AbJEX5trkkU
Banded deadlift:
https://youtu.be/JPYazfE8BFU
Crossover lunge:
https://youtu.be/QExyEzPiPck
Standing banded hip abduction:
https://youtu.be/XMSARFyW78E
Banded frog pump:
https://youtu.be/VLcWaNFVsZQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Kipping handstand push up:
https://youtu.be/gtrObtNv3kg
Kipping pull up:
https://youtu.be/Gx2zHgsHneA
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Power clean:
https://youtu.be/AbJEX5trkkU
GSElite
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
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 B)
Every 3 minutes for 12 minutes (4 sets)
Front squat
Rest remaining time of each set
Set 1: 5 reps @ 76%
Set 2: 4 reps @ 81%
Set 3: 3 reps @ 85%
Set 4: 2 reps @ 89%
Front squat
Rest remaining time of each set
Set 1: 5 reps @ 76%
Set 2: 4 reps @ 81%
Set 3: 3 reps @ 85%
Set 4: 2 reps @ 89%
Part C)
For time
30 thrusters @ 65lbs
30 toes to bar
30 power snatches @ 65lbs
30 chest to bar pull ups
30 power clean & jerks
30 bar facing burpees
Time cap: 17 minutes
Lauren's time: 9:53
30 thrusters @ 65lbs
30 toes to bar
30 power snatches @ 65lbs
30 chest to bar pull ups
30 power clean & jerks
30 bar facing burpees
Time cap: 17 minutes
Lauren's time: 9:53
Part D)
3 sets for quality
8-12 strict press @ 70%
8 glute ham raises
Rest as needed between sets
8-12 strict press @ 70%
8 glute ham raises
Rest as needed between sets
Part E)
For time
200 double unders
200 double unders
MOVEMENT DEMOS
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Toes to bar:
https://youtu.be/chXlXmItAWQ
Power snatch:
https://youtu.be/MmHPIjbsW28
Chest to bar pull up:
https://youtu.be/BUYQwLCAfnE
Power clean & jerk:
https://youtu.be/qQrIc0Vg37A
Strict press:
https://youtu.be/rDxIXuA75Ww
Glute ham raise:
https://youtu.be/tQVqwCgVyb0
Double under:
https://youtu.be/SqGUx2OolfM
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 10 mintues
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
8 sets
1 split jerk
Sets 1-4: 75-85%
Sets 5-8: 85-95+%
Based on 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 split jerk
Sets 1-4: 75-85%
Sets 5-8: 85-95+%
Based on 1 rep max split jerk
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 9 minutes (3 sets)
5 hip thrusts
10-20 seconds hip thrust iso hold
5 hip thrusts
10-20 seconds hip thrust iso hold
Rest remaining time of each set
5 hip thrusts
10-20 seconds hip thrust iso hold
5 hip thrusts
10-20 seconds hip thrust iso hold
Rest remaining time of each set
Part C)
3 sets
Against a 90 seconds clock
30 seconds banded deadbugs
30 seconds seated banded hip abductions
In remaining time
Max reps DB bent over rows
Rest 60 seconds between sets
Against a 90 seconds clock
30 seconds banded deadbugs
30 seconds seated banded hip abductions
In remaining time
Max reps DB bent over rows
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Split jerk:
https://youtu.be/sHT50XslTBc
Hip thrust:
https://youtu.be/wfONcj2meyI
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Seated banded hip abduction:
https://youtu.be/uPqCQzvArdc
DB bent over row:
https://youtu.be/wxqz5TW8lYg
WEDNESDAY
April 20th, 2022
Make it happen. SHOCK everyone.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 5 minutes
40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weighted high plank hold
Rest remaining time of each set
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weighted high plank hold
Rest remaining time of each set
Part B)
For time
15 alternating DB snatches
20 DB goblet lunges
30 alternating DB snatches
40 DB goblet lunges
45 alternating DB snatches
20 DB goblet lunges
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 alternating DB snatches
20 DB goblet lunges
30 alternating DB snatches
40 DB goblet lunges
45 alternating DB snatches
20 DB goblet lunges
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Down up:
https://youtu.be/E-gzFtuecIs
Weighted high plank hold:
https://youtu.be/AAzGgIu6ojc
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
https://youtu.be/pUiJNWjnMA0
Down up:
https://youtu.be/E-gzFtuecIs
Weighted high plank hold:
https://youtu.be/AAzGgIu6ojc
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
GS40
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weighted high plank hold
Rest remaining time of each set
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weighted high plank hold
Rest remaining time of each set
Part B)
For time
15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Down up:
https://youtu.be/E-gzFtuecIs
Weighted high plank hold:
https://youtu.be/AAzGgIu6ojc
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
https://youtu.be/pUiJNWjnMA0
Down up:
https://youtu.be/E-gzFtuecIs
Weighted high plank hold:
https://youtu.be/AAzGgIu6ojc
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
GS60
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
3 front squats
Rest remaining time of each set
Set 1: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Based on 1 rep max front squat
3 front squats
Rest remaining time of each set
Set 1: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Based on 1 rep max front squat
Part B)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weighted high plank hold
Rest remaining time of each set
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weighted high plank hold
Rest remaining time of each set
Part C)
For time
15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Down up:
https://youtu.be/E-gzFtuecIs
Weighted high plank hold:
https://youtu.be/AAzGgIu6ojc
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
GS80
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
10 calorie bike or 40 shoulder taps
10 banded pull aparts
10 single arm banded rows each side
10 crossbody V ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
8-10 tuck ups
8-10 kip swings
30-45 seconds flutter kicks
Rest 60 seconds rest between sets
8-10 tuck ups
8-10 kip swings
30-45 seconds flutter kicks
Rest 60 seconds rest between sets
Part B)
Every 90 seconds for 9 minutes (6 sets)
3 front squats
Rest remaining time of each set
Set 1: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Based on 1 rep max front squat
3 front squats
Rest remaining time of each set
Set 1: 55%
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Based on 1 rep max front squat
Part C)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weight high plank hold
Rest remaining time of each set
Station 1
10 side plank bounces each side + 10 down ups
Station 2
45-60 seconds weight high plank hold
Rest remaining time of each set
Part D)
For time
15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
15 alternating DB snatches
50 DB goblet lunges
30 alternating DB snatches
100 DB goblet lunges
45 alternating DB snatches
50 DB goblet lunges
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Tuck up:
https://youtu.be/iT6izuDopbU
Kip swing:
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Front squat:
https://youtu.be/-_Nw3jP6J1w
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
Down up:
https://youtu.be/E-gzFtuecIs
Weighted high plank hold:
https://youtu.be/AAzGgIu6ojc
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
GSElite
WARM UP
Warm Up
2 rounds
5 barbell strict press
5 barbell push press
5 barbell push jerks
5 barbell split jerks
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8-12 banded or PVC pass throughs
20-30 seconds barbell overhead hold
Move at warm up pace
5 barbell strict press
5 barbell push press
5 barbell push jerks
5 barbell split jerks
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8-12 banded or PVC pass throughs
20-30 seconds barbell overhead hold
Move at warm up pace
WORKOUT
Workout Details
Part A)
For quality
Build up to a heavy split jerk
*Allow 15 minutes to build in weight
Build up to a heavy split jerk
*Allow 15 minutes to build in weight
Part B)
4 sets
2 back squats
Rest 4 minutes between sets
Set 1: 81%
Set 2: 85%
Set 3: 88%
Set 4: 92%
*Percentage based on 1rm back squat
2 back squats
Rest 4 minutes between sets
Set 1: 81%
Set 2: 85%
Set 3: 88%
Set 4: 92%
*Percentage based on 1rm back squat
Part C)
Every 3 minutes for 15 minutes (5 sets)
1000 meter bike erg
In remaining time
Max row
For reference, Laurens numbers:
700/800/900/1000/1100 bike pace
1000 meter bike erg
In remaining time
Max row
For reference, Laurens numbers:
700/800/900/1000/1100 bike pace
Part D)
For time
4 - 8 - 12 - 8 - 4 reps of
Ring muscle ups
*Perform 50 feet shuttle run after each round
Time cap: 15 minutes
Lauren's time: 7:38
4 - 8 - 12 - 8 - 4 reps of
Ring muscle ups
*Perform 50 feet shuttle run after each round
Time cap: 15 minutes
Lauren's time: 7:38
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
Split jerk:
https://youtu.be/sHT50XslTBc
Back squat:
https://youtu.be/HsnyHv61qMo
Ring muscle up:
https://youtu.be/Ign1dws3Pqs
Shuttle run:
https://youtube.com/shorts/gxt2QnJs51s
Nordic curl:
https://youtu.be/EVyKWqyfIS4
GHD sit up:
https://youtu.be/Avl95Jh0P6I
GSOLY
WARM UP
Warm Up
2 rounds
5 barbell deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell hang power cleans
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead hold
Move at warm up pace
5 barbell deadlifts
5 barbell clean pulls
5 barbell clean high pulls
5 barbell hang power cleans
Complete 2 rounds then,
2 rounds
8 BW windmills each side
8 barbell strict press
20-30 seconds barbell overhead 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 @ 80-90% of 1 rep max squat clean
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 power clean + 1 hang clean @ 80-90% of 1 rep max squat clean
Rest remaining time of each set
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
5 sets
3 jerk dip hold @ 5 seconds
1 split jerk hold @ 10 seconds
Rest 60 seconds between sets
60-70% of 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
3 jerk dip hold @ 5 seconds
1 split jerk hold @ 10 seconds
Rest 60 seconds between sets
60-70% of 1 rep max split jerk
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part C)
Complete in any order
25 DB windmills each side
50 seated press
Break up reps and rest as needed
25 DB windmills each side
50 seated press
Break up reps and rest as needed
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Jerk dip hold:
https://youtu.be/BNgRC91IWp8
Split jerk hold:
https://youtu.be/qjcKmLAM2CE
DB windmill:
https://youtu.be/L2mo_nFkv-Y
Seated press:
https://youtu.be/fQWgLA-H3NU
THURSDAY
April 21st, 2022
What Is Stopping You?
-
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.
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)
Rotate stations every minute for 40 minutes (8 sets)
Station 1
5 power snatch + 5 overhead squats @ 60%
Station 2
Handstand walk ramp there and back
Station 3
6-8 bar muscle ups
Station 4
Yoke farmers carry
Station 5
Rest
Station 1
5 power snatch + 5 overhead squats @ 60%
Station 2
Handstand walk ramp there and back
Station 3
6-8 bar muscle ups
Station 4
Yoke farmers carry
Station 5
Rest
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Handstand walk:
https://youtu.be/jcDICeoge5M
Bar muscle up:
https://youtu.be/ca1Xeifxu24
Yoke farmers carry:
FRIDAY
April 22nd, 2022
Be SAVAGE. Not average.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
1 round
10 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
10 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
1-2 sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part B)
As many rounds as possible in 10 minutes
8 air squats
10 crossbody V ups
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
8 air squats
10 crossbody V ups
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
No modifications for today.
MOVEMENT DEMOS
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Air squat:
https://youtu.be/aCsSvnjockk
Crossbody V up:
https://youtu.be/5uvi1EiZ13k
Alternating DB hang clean & jerk:
https://youtu.be/fXDhKtBkUkY
GS40
WARM UP
Warm Up
1 round
500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
3-4 sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part B)
As many rounds as possible in 16 minutes
8 box jumps
10 hanging knee raises
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
8 box jumps
10 hanging knee raises
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8 box jumps:
8 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 hanging knee raises:
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k
8 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 hanging knee raises:
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Box jump:
https://youtu.be/rNaluifn1BA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB hang clean & jerk:
https://youtu.be/fXDhKtBkUkY
https://youtu.be/yzVYJ0ZQyWI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Box jump:
https://youtu.be/rNaluifn1BA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB hang clean & jerk:
https://youtu.be/fXDhKtBkUkY
GS60
WARM UP
Warm Up
1 round
500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
10 DB skull crushers
10 DB bench press
Rest remaining time of each set
10 DB skull crushers
10 DB bench press
Rest remaining time of each set
Part B)
2-3 sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part C)
As many rounds as possible in 10 minutes
8 box jumps
10 hanging knee raises
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
8 box jumps
10 hanging knee raises
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8 box jumps:
8 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 hanging knee raises:
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k
8 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 hanging knee raises:
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB bench press:
https://youtu.be/hBgI282QNE8
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Box jump:
https://youtu.be/rNaluifn1BA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB hang clean & jerk:
https://youtu.be/fXDhKtBkUkY
GS80
WARM UP
Warm Up
1 round
500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
6 sets
1 strict press + 1 push press + 1 push jerk
Rest as needed between sets
Sets 1-3: 75-85%
Sets 4-6: 85-95%
Based on your 1 rep max strict press
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
1 strict press + 1 push press + 1 push jerk
Rest as needed between sets
Sets 1-3: 75-85%
Sets 4-6: 85-95%
Based on your 1 rep max strict press
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
Every 2 minutes for 10 minutes (5 sets)
10 DB skull crushers
10 DB bench press
Rest remaining time of each set
10 DB skull crushers
10 DB bench press
Rest remaining time of each set
Part C)
2-3 sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
80-100 heel taps
3-6 turkish get ups each side
Rest 60-90 seconds between sets
Part D)
As many rounds as possible in 10 minutes
8 box jumps
10 toes to bar
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
8 box jumps
10 toes to bar
12 alternating DB hang clean & jerks
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 8 box jumps:
8 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 toes to bar:
10 hanging knee raises
https://youtu.be/YoqU047BHRs
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k
8 jumping air squats
https://youtu.be/VkX3-WfJAps
Substitution for 10 toes to bar:
10 hanging knee raises
https://youtu.be/YoqU047BHRs
10 crossbody V ups
https://youtu.be/5uvi1EiZ13k
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
DB bench press:
https://youtu.be/hBgI282QNE8
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
Turkish get up:
https://youtu.be/3tO8x61pAMY
Box jump:
https://youtu.be/rNaluifn1BA
Toes to bar:
https://youtu.be/chXlXmItAWQ
Alternating DB hang clean & jerk:
https://youtu.be/fXDhKtBkUkY
GSElite
WARM UP
Warm Up
2 rounds
500 meter row or 20 burpees or 400 meter run
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 2 rounds then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 90 seconds for 18 minutes (12 sets)
1 snatch pull + 1 snatch
Rest remaining time of each set
*Start at 60%, and build up in each set
1 snatch pull + 1 snatch
Rest remaining time of each set
*Start at 60%, and build up in each set
Part B)
3 sets for quality
2-3 negative box handstand push ups @ 3 seconds descent
2-3 box handstand push ups
3-4 strict handstand push ups
3-4 kipping handstand push ups
5 negative tricep push ups
5-10 tricep push ups
30-60 seconds handstand hold
Rest 2 minutes between sets
2-3 negative box handstand push ups @ 3 seconds descent
2-3 box handstand push ups
3-4 strict handstand push ups
3-4 kipping handstand push ups
5 negative tricep push ups
5-10 tricep push ups
30-60 seconds handstand hold
Rest 2 minutes between sets
Part C)
3 sets for quality
20-30 banded hollow hold lat pulldowns
5-8 slow and controlled tuck ups
20-30 weighted russian twists
5-8 negative pull ups @ 3 seconds descent
Rest 2 minutes between sets
20-30 banded hollow hold lat pulldowns
5-8 slow and controlled tuck ups
20-30 weighted russian twists
5-8 negative pull ups @ 3 seconds descent
Rest 2 minutes between sets
Part D)
3 sets
3 x 600 meter sprint
Rest 40 seconds between sprints
*Rest 5 minutes between sets
3 x 600 meter sprint
Rest 40 seconds between sprints
*Rest 5 minutes between sets
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Snatch pull:
https://youtu.be/3TMZTEnjKy4
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
Banded hollow hold lat pulldown:
Tuck up:
https://youtu.be/iT6izuDopbU
Russian twist:
https://youtu.be/MNYz1CiJA2g
Negative pull up:
https://youtu.be/QOF_wZti-w8
GSOLY
WARM UP
Warm Up
1 round
500 meter row or 20 burpees
10 walkout to push ups
20 shoulder taps
30 russian twists
Complete 1 round then,
2 rounds
10 goblet cossack squats
8 side step ups each side
Move at warm up pace
WORKOUT
Workout Details
Part A)
5 sets
6-8 back rack bulgarian split squats each side
8-10 DB upright rows
Rest as needed between sets
Fro back rack bulgarian split squats, build to a moderate to heavy weight
6-8 back rack bulgarian split squats each side
8-10 DB upright rows
Rest as needed between sets
Fro back rack bulgarian split squats, build to a moderate to heavy weight
Part B)
Complete in any order
50 seated DB press
50 strict pull ups
Break up reps and rest as needed
50 seated DB press
50 strict pull ups
Break up reps and rest as needed
Part C)
2 sets
8 DB front raises
Rest 15 seconds
8 DB IYTs
Rest 15 seconds
4 turkish get ups each side
Rest 15 seconds
8 DB front raises
Rest 15 seconds
8 DB IYTs
Rest 15 seconds
4 turkish get ups each side
Rest 15 seconds
Modifications
MOVEMENT DEMOS
Back rack bulgarian split squat:
DB upright row:
https://youtu.be/TazDmp9Q_vM
Seated DB press:
https://youtu.be/-S2CF8Zvlpk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB front raise:
https://youtu.be/LoJl47WAB3g
DB IYT:
https://youtu.be/nlUFNi3hROI
Turkish get up:
https://youtu.be/3tO8x61pAMY
SATURDAY
April 23rd, 2022
Be true. Be wild. Be HAPPY.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSElite
-
GSOLY
GS20
WARM UP
Warm Up
As many quality rounds as possible in 6 minutes
6 air squats
9 jumping lunges
12 push ups
15 down ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
50 DB front raises
50 banded good mornings
Break up reps and rest as needed
50 DB front raises
50 banded good mornings
Break up reps and rest as needed
Part B)
As many rounds as possible in 14 minutes
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
200 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
200 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 200 meter run:
15-20 calorie on any machine
8-10 burpees
https://youtu.be/YbnnsqGosjE
4-60 bicycle kicks
https://youtu.be/U53yjkjNF-0
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 200 meter run:
15-20 calorie on any machine
8-10 burpees
https://youtu.be/YbnnsqGosjE
4-60 bicycle kicks
https://youtu.be/U53yjkjNF-0
MOVEMENT DEMOS
DB front raise:
https://youtu.be/LoJl47WAB3g
Banded good morning:
https://youtu.be/uJtCTt7AWIg
DB devils press:
https://youtu.be/X4uuulPSaz0
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
GS40
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups
Move at warm up pace
10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Complete in any order
100 DB front raises
50 banded supinated pull ups
Break up reps and rest as needed
100 DB front raises
50 banded supinated pull ups
Break up reps and rest as needed
Part B)
As many rounds as possible in 20 minutes
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 banded supinated pull ups:
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 400 meter run:
15-20 calorie on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 400 meter run:
15-20 calorie on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
MOVEMENT DEMOS
DB front raise:
https://youtu.be/LoJl47WAB3g
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB devils press:
https://youtu.be/X4uuulPSaz0
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
GS60
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups
Move at warm up pace
10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
20-30 banded KB swings
Rest 30-60 seconds between sets
20-30 banded KB swings
Rest 30-60 seconds between sets
Part B)
Complete in any order
100 DB front raises
50 banded supinated pull ups
Break up reps and rest as needed
100 DB front raises
50 banded supinated pull ups
Break up reps and rest as needed
Part C)
As many rounds as possible in 20 minutes
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 banded supinated pull ups:
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 400 meter run:
15-20 calorie on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 400 meter run:
15-20 calorie on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
MOVEMENT DEMOS
Banded KB swing:
https://youtu.be/hshwImt6MLw
DB front raise:
https://youtu.be/LoJl47WAB3g
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB devils press:
https://youtu.be/X4uuulPSaz0
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
GS80
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
3 sets
1-2 overhead squats
Rest 90 seconds between sets
Build to a heavy 1-2 reps
1-2 overhead squats
Rest 90 seconds between sets
Build to a heavy 1-2 reps
Part B)
3 sets
20-30 banded KB swings
Rest 30-60 seconds between sets
20-30 banded KB swings
Rest 30-60 seconds between sets
Part C)
Complete in any order
100 DB front raises
50 banded supinated pull ups
Break up reps and rest as needed
100 DB front raises
50 banded supinated pull ups
Break up reps and rest as needed
Part D)
As many rounds as possible in 20 minutes
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
2 DB devils press
4 DB thrusters
6 DB front rack lunges
50 double or single unders
400 meter run
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Modifications
Substitution for 50 banded supinated pull ups:
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 400 meter run:
15-20 calorie on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
50 inverted supine rows
https://youtu.be/xDrTXbSiEi0
Substitution for 50 double or single unders:
60 seconds plank hold
https://youtu.be/TCZ3BireamU
Substitution for 400 meter run:
15-20 calorie on any machine
15-20 burpees
https://youtu.be/YbnnsqGosjE
50-80 bicycle kicks
https://youtu.be/U53yjkjNF-0
MOVEMENT DEMOS
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Banded KB swing:
https://youtu.be/hshwImt6MLw
DB front raise:
https://youtu.be/LoJl47WAB3g
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB devils press:
https://youtu.be/X4uuulPSaz0
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Double unders:
https://youtu.be/SqGUx2OolfM
Single unders:
https://youtu.be/lzDV6Az0Sfg
GSElite
WARM UP
Warm Up
TBD
WORKOUT
Workout Details
TBD
MOVEMENT DEMOS
TBD
GSOLY
WARM UP
Warm Up
As many quality rounds as possible in 10 minutes
10 calorie bike or 15 down ups
6 air squats
9 jumping lunges
12 push ups
Move at warm up pace
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
10 back squats @ 55-65% of 1 rep max back squat
Rest remaining time of each sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
10 back squats @ 55-65% of 1 rep max back squat
Rest remaining time of each sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part B)
5 sets
1 strict press + 2 push press + 3 push jerk
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80-90%
Based on your 1 rep max strict press
Rest 60-90 seconds between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
1 strict press + 2 push press + 3 push jerk
Sets 1-2: 60-70%
Sets 3-4: 70-80%
Set 5: 80-90%
Based on your 1 rep max strict press
Rest 60-90 seconds between sets
Don’t know your 1 rep max? Choose a weight below
Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
Part C)
4 sets
100 meter front rack and farmers carry each side
Rest 60 seconds between sets
100 meter front rack and farmers carry each side
Rest 60 seconds between sets
Modifications
Substitution for 100 meter front rack and farmers carry:
90 seconds DB front rack hold
https://youtu.be/LO5wPSo4h88
90 seconds DB front rack hold
https://youtu.be/LO5wPSo4h88
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Strict press:
https://youtu.be/rDxIXuA75Ww
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Front rack and farmer carry:
SUNDAY
April 24th, 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