Week 16 | Apr 2021
MONDAY
Apr 19, 2021
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GS20
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GS30
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GS60
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GS60+
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GSOLY
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
https://youtu.be/J2xkqaqWgrw
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Air Squat:
https://youtu.be/aCsSvnjockk
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
WARM UP
WORKOUT
Workout Details
Modifications
Modifications
Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats / 6-9 Box Step Overs
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
TUESDAY
Apr 20, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Part A)
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
DB Push Press
Part B)
TONE THE TUSH CHALLENGE
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
*Rest 60 Seconds Between Sets*
Modifications
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR Banded Pull Aparts OR Down Ups
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
WEDNESDAY
Apr 21, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Part A)
TONE THE TUSH CHALLENGE
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
*Rest As Needed*
2 Minutes Of Max Hold:
Banded Air Squat Hold
Part B)
4 Rounds For Time:
(12 Minute time Cap)
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
THURSDAY
Apr 22, 2021
WORKOUT
Workout Details
MOVEMENT DEMOS
FRIDAY
Apr 23, 2021
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GS20
-
GS30
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GS60
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GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
Single Leg Romanian Deadlift:
Frog Pump:
Deadlift Jump:
Burpee:
Push Up Down Dog:
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
Modifications
MOVEMENT DEMOS
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
SATURDAY
Apr 24, 2021
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GS20
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GS30
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GS60
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GS60+
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GSOLY