Week 17 | Apr 2021

MONDAY

Apr 26, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)

*Rest 60-90 Seconds Between Sets


10 Rounds For Time:
(10 Minute Cap)

10 Plank To Knee Taps
10 Tuck Jumps

Modifications

Substitution For 10 Tuck Jumps:
10 Tuck Ups / 40 High Knees / 40 Butt Kickers / 10 Butterfly Sit Ups

MOVEMENT DEMOS

Single Leg Donkey Kick:

https://youtu.be/rzvBdm_BzL8

 

Lateral Lunge:

https://youtu.be/vZHoVrYWlBk

 

Glute Bridge Walkout:

https://youtu.be/vWgcCMz-1pM

 

Plank To Knee Tap:

https://youtu.be/2EijNlDVDro

 

Tuck Jump:

https://youtu.be/jtee67zAPQw

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)

*Rest 60-90 Seconds Between Sets


8 Rounds For Time:
(15 Minute Cap)

8 Double DB Hang Power Snatch
8 Box Jumps

Modifications

Substitution For 8 Box Jumps:
16 Air Squats / 16 Floor Touch To Jumps / 16 Vertical Jumps / 8 Broad Jumps / 8 Box Step Ups

MOVEMENT DEMOS

Single Leg Donkey Kick:

https://youtu.be/rzvBdm_BzL8

 

Lateral Lunge:

https://youtu.be/vZHoVrYWlBk

 

Glute Bridge Walkout:

https://youtu.be/vWgcCMz-1pM

 

Double DB Hang Snatch:

https://youtu.be/BREjwFU-SYI

 

Box Jump:

https://youtu.be/rNaluifn1BA

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats

60-65% Of 1rm Back Squat

Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Split Lunges (Each Side)
INTO
20-30 Seconds DB Front Rack Hold


8 Rounds For Time:
(15 Minute Cap)

8 Double DB Hang Power Snatch
8 Box Jumps


TONE THE TUSH CHALLENGE

3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)

*Rest 60-90 Seconds Between Sets

Modifications

Substitution For 4 Pause Back Squats:
4 Pause DB Front Rack Squats / 8 Jumping Air Squats / 8 Pop Squats + 20-30 Seconds Plank Hold

Substitution For 8 Box Jumps:
16 Air Squats / 16 Floor Touch To Jumps / 16 Vertical Jumps / 8 Broad Jumps / 8 Box Step Ups

MOVEMENT DEMOS

 

Back Squat:

https://youtu.be/HsnyHv61qMo

 

DB Front Rack Split Lunge:

 

DB Front Rack Hold:

https://youtu.be/LO5wPSo4h88

 

Double DB Hang Snatch:

https://youtu.be/BREjwFU-SYI

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Single Leg Donkey Kick:

https://youtu.be/rzvBdm_BzL8

 

Lateral Lunge:

https://youtu.be/vZHoVrYWlBk

 

Glute Bridge Walkout:

https://youtu.be/vWgcCMz-1pM

WARM UP

WORKOUT

Workout Details

5 Sets:
2 Power Snatch + 2 Overhead Squats
50-60% Of 1rm Squat Snatch

*Rest 60-90 Seconds Between Sets*


Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats

60-65% Of 1rm Back Squat

Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Split Lunges (Each Side)
INTO
20-30 Seconds DB Front Rack Hold


8 Rounds For Time:
(15 Minute Cap)

8 Hang Power Snatch
8 Box Jumps


TONE THE TUSH CHALLENGE

3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)

*Rest 60-90 Seconds Between Sets

Modifications

Substitution For 8 Box Jumps:
16 Air Squats / 16 Floor Touch To Jumps / 16 Vertical Jumps / 8 Broad Jumps / 8 Box Step Ups

MOVEMENT DEMOS

Power Snatch:

https://youtu.be/MmHPIjbsW28

 

Overhead Squat:

https://youtu.be/iaj6zdfZhTI

 

Back Squat:

https://youtu.be/HsnyHv61qMo

 

DB Front Rack Split Lunge:

 

DB Front Rack Hold:

https://youtu.be/LO5wPSo4h88

 

Hang Power Snatch:

https://youtu.be/KW3eHkdgPZA

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Single Leg Donkey Kick:

https://youtu.be/rzvBdm_BzL8

 

Lateral Lunge:

https://youtu.be/vZHoVrYWlBk

 

Glute Bridge Walkout:

https://youtu.be/vWgcCMz-1pM

WARM UP

WORKOUT

Workout Details

3 Sets:
1 Power Snatch + 2 Hang Power Snatch

Set 1 - 3: 50-60% Of 1rm Squat Snatch

3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch

Set 1 - 3: 55-65% Of 1rm Squat Snatch

 

5 Sets:
5 Pause Back Squats (3 Seconds Pause At Bottom)

50-60% Of 1rm Back Squat
*Rest As Needed*


2 Sets:
10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions

2 Sets:
10 Banded Frog Pumps
30 Seconds Atomic Sit Ups

*Rest As Needed*

MOVEMENT DEMOS

Power Snatch:

https://youtu.be/MmHPIjbsW28

 

Hang Power Snatch:

https://youtu.be/KW3eHkdgPZA

 

Snatch High Pull:

https://youtu.be/eyDyXDDdUTQ

 

Hang Squat Snatch:

https://youtu.be/BFAcAi0NHuM

 

Pause Back Squat:

https://youtu.be/HsnyHv61qMo

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

 

Floor Extension:

https://youtu.be/2IgJCgKD4wM

 

Banded Frog Pump:

https://youtu.be/VLcWaNFVsZQ

 

Atomic Sit Up:

https://youtu.be/iZI5825LLAg


TUESDAY

Apr 27, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Every 3 Minutes For 12 Minutes (4 Sets):
32 Mountain Climber Twists
8 Tuck Ups
8 Push Ups
32 Mountain Climber Twists

*Rest Remainder Of The Set*


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 9 Minutes (3 Sets)

Station 1: 30-50 Seconds Kneeling Hip Thrusts
Station 2: 20 Psoas March
Station 3: 30-50 Seconds Air Squats
*Banded Optional

3 Sets:
6 Floor Extensions
12 Sumo Squats

*Rest As Needed

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raises
6-8 Push Ups
6-8 Calorie Bike

*Rest Remainder Of The Set*


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 9 Minutes (3 Sets)

Station 1: 30-50 Seconds Banded Kneeling Hip Thrusts
Station 2: 20 Banded Psoas March
Station 3: 30-50 Seconds Banded Air Squats

3 Sets:
6 Floor Extensions
12 Sumo KB Deadlifts

*Rest As Needed

Modifications

Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 6-8 Burpees / 20-30 Double Unders / Single Unders / 6-8 Down Ups

Substitution For 6-8 Hanging Knee Raises:
6-8 Banded Strict Pull Ups / 6-8 Straight Leg Raises / 6-8 Tuck Dragonflies / 6-8 Static Leg Sit Ups

MOVEMENT DEMOS

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

 

Banded Psoas March:

https://youtu.be/de17F2IWB9E

 

Banded Air Squat:

https://youtu.be/mvDPAUfzn24

 

Floor Extension:

https://youtu.be/2IgJCgKD4wM

 

Sumo KB Deadlift:

https://youtu.be/Oe0kSCBV1ek

WARM UP

WORKOUT

Workout Details

2 Sets:
10 Banded Rows
10 Pall Off Press (Right)

2 Sets:
10 Banded Lat Pull Downs
10 Pall Off Press (Left)

*Rest As Needed


Every 4 Minutes For 16 Minutes (4 Sets):

6-8 Calorie Bike
6-8 Hanging Knee Raises
6-8 Push Ups
6-8 Calorie Bike

*Rest Remainder Of The Set*


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 9 Minutes (3 Sets)

Station 1: 30-50 Seconds Banded Kneeling Hip Thrusts
Station 2: 20 Banded Psoas March
Station 3: 30-50 Seconds Banded Air Squats

3 Sets:
6 Floor Extensions
12 Sumo KB Deadlifts

*Rest As Needed

Modifications

Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 6-8 Burpees / 20-30 Double Unders / Single Unders / 6-8 Down Ups

Substitution For 6-8 Hanging Knee Raises:
6-8 Banded Strict Pull Ups / 6-8 Straight Leg Raises / 6-8 Tuck Dragonflies / 6-8 Static Leg Sit Ups

MOVEMENT DEMOS

 

Banded Row:

https://youtu.be/Eq06svMgwAg

 

Pall Off Press:

https://youtu.be/b6iw04FYmXk

 

Banded Lat Pull Down:

https://youtu.be/OQKWD2dJ2Oc

 

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

 

Banded Psoas March:

https://youtu.be/de17F2IWB9E

 

Banded Air Squat:

https://youtu.be/mvDPAUfzn24

 

Floor Extension:

https://youtu.be/2IgJCgKD4wM

 

Sumo KB Deadlift:

https://youtu.be/Oe0kSCBV1ek

WARM UP

WORKOUT

Workout Details

4 Sets:
4 Strict Press + 4 Push Press

55% Of 1rm Strict Press

*Rest 60-90 Seconds Between Sets*


2 Sets:
10 Banded Rows
10 Pall Off Press (Right)

2 Sets:
10 Banded Lat Pull Downs
10 Pall Off Press (Left)

*Rest As Needed

Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raises
6-8 Push Ups
6-8 Calorie Bike

*Rest Remainder Of The Set*


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 9 Minutes (3 Sets)

Station 1: 30-50 Seconds Banded Kneeling Hip Thrusts
Station 2: 20 Banded Psoas March
Station 3: 30-50 Seconds Banded Air Squats

3 Sets:
6 Floor Extensions
12 Sumo KB Deadlifts

*Rest As Needed

Modifications

Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 6-8 Burpees / 20-30 Double Unders / Single Unders / 6-8 Down Ups

Substitution For 6-8 Hanging Knee Raises:
6-8 Banded Strict Pull Ups / 6-8 Straight Leg Raises / 6-8 Tuck Dragonflies / 6-8 Static Leg Sit Ups

MOVEMENT DEMOS

Strict Press:

https://youtu.be/rDxIXuA75Ww

 

Push Press:

https://youtu.be/cEwY4LL-hgU

 

Banded Row:

https://youtu.be/Eq06svMgwAg

 

Pall Off Press:

https://youtu.be/b6iw04FYmXk

 

Banded Lat Pull Down:

https://youtu.be/OQKWD2dJ2Oc

 

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

 

Banded Psoas March:

https://youtu.be/de17F2IWB9E

 

Banded Air Squat:

https://youtu.be/mvDPAUfzn24

 

Floor Extension:

https://youtu.be/2IgJCgKD4wM

 

Sumo KB Deadlift:

https://youtu.be/Oe0kSCBV1ek

WARM UP

WORKOUT

Workout Details

3 Sets:
2 Power Cleans + 1 Push Jerk

Set 1 - 3: 50-60% Of 1rm Push Jerk

3 Sets:
1 Clean High Pull + 1 Hang Squat Clean + 1 Push Jerk

Set 1-3: 60-70% Of 1rm Push Jerk

 

Every 90 Seconds For 9 Minutes (6 Sets):
5 Barbell Tall Jerks

Optional: Build Up To 50% 1rm Split Jerk


3 Sets:
12 DB Death March
9 Banded Hip Thrusts
6 Single Leg Romanian Deadlifts (Each Side)

*Rest As Needed*

MOVEMENT DEMOS

Power Clean:

https://youtu.be/AbJEX5trkkU

 

Push Jerk:

https://youtu.be/CCvfqA0Ieko

 

Clean High Pull:

https://youtu.be/8jIRsonYGvg

 

Hang Squat Clean:

https://youtu.be/3eMcMSHAiME

 

Tall Jerk:

https://youtu.be/PlGNg9uJ6kA

 

DB Death March:

https://youtu.be/ksstmpzOS6E

 

Banded Hip Thrust:

https://youtu.be/CMrgf91CKzQ

 

Single Leg Romanian Deadlift:

https://youtu.be/oouOHzqYhi0


WEDNESDAY

Apr 28, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

2 Sets:
20 Reverse Hypers
15 Clamshells (Each Side)
*Banded Optional

*Rest As Needed

2 Sets:
20 Glute Bridges
15 Fire Hydrants (Each Side)
*Banded Optional

*Rest As Needed


30-20-10 Reps For Time:
(10 Minute Timp Cap)

Deadlift Jumps
High Knees (Each Side)
Splider Climbers

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

2 Sets:
20 Banded Reverse Hypers
15 Banded Clamshells (Each Side)

*Rest As Needed

2 Sets:
20 Banded Glute Bridges
15 Banded Fire Hydrants (Each Side)

*Rest As Needed


30-20-10 Reps For Time:
(15 Minute Timp Cap)

DB Deadlifts
Double Unders / Single Unders
DB Hang Power Clean And Jerks

Modifications

Substitution For 30 / 20 / 10 Double Unders / Single Unders:
30 / 20 / 10 Reps Of: Down Ups / Butterfly Sit Ups / Mountain Climber Twists (Each Side) / Plank Jacks

MOVEMENT DEMOS

Banded Reverse Hyper:

https://youtu.be/VDPngIZdaZw

 

Banded Clamshell:

https://youtu.be/mGyK3FFSTYw

 

Banded Glute Bridge:

https://youtu.be/toP9P4SwKsI

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

 

DB Deadlift:

https://youtu.be/vApb63rw1_Q

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

DB Hang Power Clean And Jerk:

https://youtu.be/M3D3UP_oUDY

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 8-12 DB Hang Power Cleans
Station 2: 6 DB Front Squats
Station 3: 8-12 Weighted Cossack Squats


30-20-10 Reps For Time:
(15 Minute Timp Cap)

DB Deadlifts
Double Unders / Single Unders
DB Hang Power Clean And Jerks


TONE THE TUSH CHALLENGE

2 Sets:
20 Banded Reverse Hypers
15 Banded Clamshells (Each Side)

*Rest As Needed

2 Sets:
20 Banded Glute Bridges
15 Banded Fire Hydrants (Each Side)

*Rest As Needed

Modifications

Substitution For 30 / 20 / 10 Double Unders / Single Unders:
30 / 20 / 10 Reps Of: Down Ups / Butterfly Sit Ups / Mountain Climber Twists (Each Side) / Plank Jacks

MOVEMENT DEMOS

 

DB Hang Power Clean:

https://youtu.be/ZMSSnB0EzOY

 

DB Front Squat:

https://youtu.be/NCgj_SxrMB4

 

Weighted Cossack Squat:

https://youtu.be/jHDfTK8Ij5U

 

DB Deadlift:

https://youtu.be/vApb63rw1_Q

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

DB Hang Power Clean And Jerk:

https://youtu.be/M3D3UP_oUDY

 

Banded Reverse Hyper:

https://youtu.be/VDPngIZdaZw

 

Banded Clamshell:

https://youtu.be/mGyK3FFSTYw

 

Banded Glute Bridge:

https://youtu.be/toP9P4SwKsI

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
1 Hang Power Clean + 5 Seconds Front Squat Hold

50-60% Of 1rm Squat Clean


Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 8-12 Hang Power Cleans
Station 2: 6 Front Squats
Station 3: 8-12 Weighted Cossack Squats

50-60% Of 1rm Front Squat


30-20-10 Reps For Time:
(15 Minute Timp Cap)

Deadlifts
Double Unders / Single Unders
Hang Power Clean And Jerks


TONE THE TUSH CHALLENGE

2 Sets:
20 Banded Reverse Hypers
15 Banded Clamshells (Each Side)

*Rest As Needed

2 Sets:
20 Banded Glute Bridges
15 Banded Fire Hydrants (Each Side)

*Rest As Needed

Modifications

Substitution For 30 / 20 / 10 Double Unders / Single Unders:
30 / 20 / 10 Reps Of: Down Ups / Butterfly Sit Ups / Mountain Climber Twists (Each Side) / Plank Jacks

MOVEMENT DEMOS

Hang Power Clean:

https://youtu.be/CgeMWG0_9kY

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Weighted Cossack Squat:

https://youtu.be/jHDfTK8Ij5U

 

Deadlift:

https://youtu.be/lXUUM1itAkU

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

Hang Power Clean And Jerk:

 

Banded Reverse Hyper:

https://youtu.be/VDPngIZdaZw

 

Banded Clamshell:

https://youtu.be/mGyK3FFSTYw

 

Banded Glute Bridge:

https://youtu.be/toP9P4SwKsI

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squats + 10 Seconds Full Grip Front Squat Hold
40-50% Of 1rm Front Squat


Every 2 Minutes For 12 Minutes (6 Sets):
5 Tempo Back Squats (3 Seconds Descent)
40-50% Of 1rm Back Squat


2 Sets:
6 Bulgarian Split Squats (Each Side)
6 Barbell Good Mornings

*Rest As Needed*

5 Minutes Of Max Effort:
Plank Hold

MOVEMENT DEMOS

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Tempo Back Squat:

https://youtu.be/HsnyHv61qMo

 

Bulgarian Split Squat:

https://youtu.be/CgwEVZUtDHU

 

Barbell Good Morning:

https://youtu.be/ebgo50EKxXU

 

Plank Hold:

https://youtu.be/TCZ3BireamU


THURSDAY

Apr 29, 2021

WORKOUT

Workout Details

Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 15 Minutes (5 Sets):

Station 1: 30-50 Seconds Banded Side Lying Leg Raise (Left)
Station 2: 30-50 Seconds Banded Side Lying Leg Raise (Right)
Station 3: 30-50 Seconds Banded Plank Hip Taps

MOVEMENT DEMOS

Banded Side Lying Leg Raise:

https://youtu.be/ryZx-tWf-qw

 

Banded Plank Hip Tap:

https://youtu.be/nsAayM7xxmk


FRIDAY

Apr 30, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

Every Minute For 5 Minutes (5 Sets)
15-20 Pop Squats

Every Minute For 5 Minutes (5 Sets)
15-20 Feet Elevated Glute Bridges


As Many Rounds As Possible In 10 Minutes:
200m Run
18 Butterfly Sit Ups
14 Shoulder Taps
10 Jumping Lateral Air Squats

Modifications

Substitution For 200m Run:
200m OR 60 Seconds On Any Machine / 8 Burpees / 25 Jumping Jacks + 25 Mountain Climbers

MOVEMENT DEMOS

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Feet Elevated Glute Bridge:

https://youtu.be/hOcUrkpanBE

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Shoulder Tap:

https://youtu.be/RpmS9o8AhxM

 

Jumping Lateral Air Squat:

https://youtu.be/cjAHl3E8YnA

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

Every Minute For 5 Minutes (5 Sets)
20 Banded Pull Throughs

Every Minute For 5 Minutes (5 Sets)
20 Feet Elevated Glute Bridges


As Many Rounds As Possible In 18 Minutes:
200m Row
18 Butterfly Sit Ups
14 Alternating DB Snatch
10 Jumping Air Squats Over DB

Modifications

Substitution For 200m Row:
200m OR 60 Seconds On Any Machine / 200m Run / 10 Burpees / 2 Rounds Of: 25 Jumping Jacks + 25 Mountain Climbers

MOVEMENT DEMOS

Banded Pull Through:

https://youtu.be/NOh1JjZTCX8

 

Feet Elevated Glute Bridge:

https://youtu.be/hOcUrkpanBE

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Jumping Air Squat Over DB:

https://youtu.be/cjAHl3E8YnA

WARM UP

WORKOUT

Workout Details

3 Sets:
5 Single Arm DB Thrusters (Each Side)
5 KB Sumo Deadlifts

3 Sets:

5 Single Arm DB Push Press (Each Side)
5 KB Sumo Squat Romanian Deadlifts

*Rest As Needed

 

As Many Rounds As Possible In 18 Minutes:
400m Row
18 Butterfly Sit Ups
14 Alternating DB Snatch
10 Jumping Air Squats Over DB


TONE THE TUSH CHALLENGE

Every Minute For 5 Minutes (5 Sets)
20 Banded Pull Throughs

Every Minute For 5 Minutes (5 Sets)
20 Feet Elevated Glute Bridges

Modifications

Substitution For 400m Row:
400m OR 2 Minutes On Any Machine / 400m Run / 25 Burpees / 2 Rounds Of: 50 Jumping Jacks + 50 Mountain Climbers

MOVEMENT DEMOS

 

Single Arm DB Thruster:

https://youtu.be/UwXdBDmZ22Q

 

KB Sumo Deadlift:

https://youtu.be/Oe0kSCBV1ek

 

Single Arm DB Push Press:

https://youtu.be/KrT24mo9DLU

 

Sumo Squat Romanian Deadlift:

https://youtu.be/QjQbYNFzYOk

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Jumping Air Squat Over DB:

https://youtu.be/cjAHl3E8YnA

 

Banded Pull Through:

https://youtu.be/NOh1JjZTCX8

 

Feet Elevated Glute Bridge:

https://youtu.be/hOcUrkpanBE

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts

60-70% Of 1rm Deadlift

 

3 Sets:
5 Single Arm DB Thrusters (Each Side)
5 KB Sumo Deadlifts

3 Sets:
5 Single Arm DB Push Press (Each Side)
5 KB Sumo Squat Romanian Deadlifts

*Rest As Needed

 

As Many Rounds As Possible In 18 Minutes:
400m Row
18 Butterfly Sit Ups
14 Alternating DB Snatch
10 Jumping Air Squats Over DB

 

TONE THE TUSH CHALLENGE

Every Minute For 5 Minutes (5 Sets)
20 Banded Pull Throughs

Every Minute For 5 Minutes (5 Sets)
20 Feet Elevated Glute Bridges

Modifications

Substitution For 400m Row:
400m OR 2 Minutes On Any Machine / 400m Run / 25 Burpees / 2 Rounds Of: 50 Jumping Jacks + 50 Mountain Climbers

MOVEMENT DEMOS

Deadlift:

https://youtu.be/lXUUM1itAkU

 

Single Arm DB Thruster:

https://youtu.be/UwXdBDmZ22Q

 

KB Sumo Deadlift:

https://youtu.be/Oe0kSCBV1ek

 

Single Arm DB Push Press:

https://youtu.be/KrT24mo9DLU

 

Sumo Squat Romanian Deadlift:

https://youtu.be/QjQbYNFzYOk

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Jumping Air Squat Over DB:

https://youtu.be/cjAHl3E8YnA

 

Banded Pull Through:

https://youtu.be/NOh1JjZTCX8

 

Feet Elevated Glute Bridge:

https://youtu.be/hOcUrkpanBE

WARM UP

WORKOUT

Workout Details

Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch
Set 1 - 5: 50-60% Of 1rm Squat Snatch

Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk
Set 1 - 5: 50-60% Of 1rm Squat Clean And Jerk

3 Sets:
5 Snatch Pulls
Set 1 - 3: 60-70% Of 1rm Squat Snatch

3 Sets:
5 Clean Pulls
Set 1 - 3: 60-70% Of 1rm Squat Clean

 

4 Sets:
8 Tempo Sumo Deadlifts (2 Seconds Descent)
8 Seated Plate Raises

50-60% Of 1rm Sumo Deadlift

MOVEMENT DEMOS


SATURDAY

May 01, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

4 Sets:
10 Split Lunges (Each Side)
8 Good Mornings
*Banded Optional
6 Reverse Lunge To Knee Jumps

*Rest 60-90 Seconds Between Sets*


12 Minute Time Cap:

Buy In:
100m Run

3 Rounds:
5 Tricep Extensions
10 Push Ups
15 Air Squats
10 Pike Push Ups
5 Bench Dips

Buy Out:
100m Run

Modifications

Substitution For 100m Run:
4-6 Calorie On Any Machine / 25 Plank Jacks / 25 Jumping Jacks / 25 Double Unders / 50 Single Unders

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

4 Sets:
10 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
6 Reverse Lunge To Knee Jumps

*Rest 60-90 Seconds Between Sets*


20 Minute Time Cap:

Buy In:
400m Run

3 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
10 DB Push Press
5 DB Hang Power Cleans

Buy Out:
400m Run

Modifications

Substitution For 10 Back Rack Split Lunges:
10 Bodyweight Split Lunges / 10 DB Front Rack Split Lunges

Substitution For 400m Run:
800m On Any Machine / 30 Burpees / 4 Minutes Calorie Bike / 4 Rounds Of: 50 Mountain Climbers + 50 Bicycle Kicks / 3 Rounds Of: 50 Double Unders / Single Unders + 50 High Knees + 25 Plank Jacks

Substitution For 5 Pull Ups:
10 DB Bent Over Rows / 10 DB Seesaw Bent Over Rows / 10 DB Bicep Curls

MOVEMENT DEMOS

Back Rack Split Lunge:

https://youtu.be/XsR9u8hC3nA

 

Banded Good Morning:

https://youtu.be/uJtCTt7AWIg

 

Reverse Lunge To Knee Jump:

https://youtu.be/Ft7nvtR9T6g

 

Pull Up:

https://youtu.be/FcQ1t9hUL5M

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

DB Hang Power Clean:

https://youtu.be/ZMSSnB0EzOY

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 30-50 Seconds Banded Psoas March
Station 2: 30-50 Seconds Seated Plate Raises
Station 3: 30-50 Seconds Banded Deadbugs

 

TONE THE TUSH CHALLENGE

4 Sets:
10 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
6 Reverse Lunge To Knee Jumps

*Rest 60-90 Seconds Between Sets*


30 Minute Time Cap:

Buy In:
800m Run

5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Push Press
5 Hang Power Cleans

Buy Out:
800m Run

Modifications

Substitution For 10 Back Rack Split Lunges:
10 Bodyweight Split Lunges / 10 DB Front Rack Split Lunges

Substitution For 800m Run:
800m On Any Machine / 30 Burpees / 4 Minutes Calorie Bike / 4 Rounds Of: 50 Mountain Climbers + 50 Bicycle Kicks / 3 Rounds Of: 50 Double Unders / Single Unders + 50 High Knees + 25 Plank Jacks

Substitution For 5 Pull Ups:
10 DB Bent Over Rows / 10 DB Seesaw Bent Over Rows / 10 DB Bicep Curls

MOVEMENT DEMOS

 

Banded Psoas March:

https://youtu.be/de17F2IWB9E

 

Seated Plate Raise:

https://youtu.be/P1dZuSpUUc8

 

Banded Deadbug:

https://youtu.be/vvIiE3TyhhY

 

Back Rack Split Lunge:

https://youtu.be/XsR9u8hC3nA

 

Banded Good Morning:

https://youtu.be/uJtCTt7AWIg

 

Reverse Lunge To Knee Jump:

https://youtu.be/Ft7nvtR9T6g

 

Pull Up:

https://youtu.be/FcQ1t9hUL5M

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

DB Hang Power Clean:

https://youtu.be/ZMSSnB0EzOY

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 30-50 Seconds Banded Psoas March
Station 2: 30-50 Seconds Seated Plate Raises
Station 3: 30-50 Seconds Banded Deadbugs


2 Sets:
8 Bench Press
8 Inverted Supine Rows

*Rest 60-90 Seconds Between Sets*


30 Minute Time Cap:

Buy In:
800m Run

5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Push Press
5 Hang Power Cleans

Buy Out:
800m Run

TONE THE TUSH CHALLENGE

4 Sets:
10 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
6 Reverse Lunge To Knee Jumps

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 800m Run:
800m On Any Machine / 30 Burpees / 4 Minutes Calorie Bike / 4 Rounds Of: 50 Mountain Climbers + 50 Bicycle Kicks / 3 Rounds Of: 50 Double Unders / Single Unders + 50 High Knees + 25 Plank Jacks

Substitution For 5 Pull Ups:
10 DB Bent Over Rows / 10 DB Seesaw Bent Over Rows / 10 DB Bicep Curls

MOVEMENT DEMOS

Banded Psoas March:

https://youtu.be/de17F2IWB9E

 

Seated Plate Raise:

https://youtu.be/P1dZuSpUUc8

 

Banded Deadbug:

https://youtu.be/vvIiE3TyhhY

 

Bench Press:

https://youtu.be/OfAP9W7eF7Q

 

Inverted Supine Row:

https://youtu.be/xDrTXbSiEi0

 

Pull Up:

https://youtu.be/FcQ1t9hUL5M

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

Push Press:

https://youtu.be/cEwY4LL-hgU

 

Hang Power Clean:

https://youtu.be/CgeMWG0_9kY

 

Back Rack Split Lunge:

https://youtu.be/XsR9u8hC3nA

 

Banded Good Morning:

https://youtu.be/uJtCTt7AWIg

 

Reverse Lunge To Knee Jump:

https://youtu.be/Ft7nvtR9T6g

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats
50-60% Of 1rm Back Squat

Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat


Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 6-8 Bulgarian Split Squats (Each Side)
Station 2: 6-8 Close Grip Bench Press
Station 3: 6-8 Banded Kneeling Hip Thrusts

MOVEMENT DEMOS

Back Squat:

https://youtu.be/HsnyHv61qMo

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Bulgarian Split Squat:

https://youtu.be/CgwEVZUtDHU

 

Close Grip Bench Press:

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8


SUNDAY

May 02, 2021

WORKOUT

Workout Details

Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 9 Minutes (3 Sets)

Station 1: 30-50 Seconds Chinese Plank Hold
Station 2: 20 Kneeling Hip Thrusts *Banded Optional
Station 3: 30-50 Seconds Superman Hold

3 Minutes Max Effort:
Wall Sit Hold

MOVEMENT DEMOS

Chinese Plank Hold:

https://youtu.be/1BTJQWS07xM

 

Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

 

Superman Hold:

https://youtu.be/Ng85KpmpITE

 

Wall Sit Hold:

https://youtu.be/xKWl6F2vwvY