Week 18 | May 2021
MONDAY
May 03, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 6 Minutes:
12 Down Up Broad Jumps
9 Butterfly Sit Ups
6 Floor Touch To Jumps
*Rest 1 Minute*
As Many Rounds As Possible In 3 Minutes:
9 Down Up Broad Jumps
6 Butterfly Sit Ups
3 Floor Touch To Jumps
TONE THE TUSH CHALLENGE
4 Sets:
45-60 Seconds Max Air Squats
INTO
20-30 Seconds Squat Hold
*Banded Optional
*Rest 30 Seconds Between Sets*
2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold
*Rest 30 Seconds Between Sets*
Modifications
MOVEMENT DEMOS
Down Up Broad Jump:
https://youtu.be/hXBK5xO5Vys
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Air Squat:
https://youtu.be/mvDPAUfzn24
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 10 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Snatch
5 Butterfly Sit Ups
1 DB Thruster
TONE THE TUSH CHALLENGE
4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold
*Rest 30 Seconds Between Sets*
2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold
*Rest 30 Seconds Between Sets*
Modifications
MOVEMENT DEMOS
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Banded Air Squat:
https://youtu.be/mvDPAUfzn24
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
WARM UP
WORKOUT
Workout Details
Every Minute For 10 Minutes (10 Sets):
5 Back Squats
50-60% Of 1rm Back Squat
As Many Rounds As Possible In 10 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Snatch
5 Butterfly Sit Ups
1 DB Thruster
TONE THE TUSH CHALLENGE
4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold
*Rest 30 Seconds Between Sets*
2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold
*Rest 30 Seconds Between Sets*
Modifications
Substitution For 5 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 15-20 Jumping Air Squats
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Banded Air Squat:
https://youtu.be/mvDPAUfzn24
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
WARM UP
WORKOUT
Workout Details
3 Sets:
3 Power Snatch + 3 Hang Power Snatch
50-55% Of 1rm Power Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
50-55% Of 1rm Squat Snatch
*Rest As Needed*
Every Minute For 10 Minutes (10 Sets):
5 Back Squats
50-60% Of 1rm Back Squat
As Many Rounds As Possible In 10 Minutes:
20 Hang Power Snatch
15 Butterfly Sit Ups
10 Thrusters
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
10 Hang Power Snatch
5 Butterfly Sit Ups
1 Thruster
TONE THE TUSH CHALLENGE
4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold
*Rest 30 Seconds Between Sets*
2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold
Modifications
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
Back Squat:
https://youtu.be/HsnyHv61qMo
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Banded Air Squat:
https://youtu.be/mvDPAUfzn24
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
WARM UP
WORKOUT
Workout Details
5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls
Set 1 - 5: 60-70% Of 1rm Squat Snatch
3 Sets:
5 Hang Muscle Snatch
Set 1 - 3: 55-65% Of 1rm Squat Snatch
Every 2 Minutes For 6 Minutes (3 Sets):
2 Power Snatch + 2 Overhead Squat
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
55-65% Of 1rm Squat Snatch
3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
*Rest As Needed*
Substitution For 10 Seconds Chin Over Bar Hold:
10 Seconds Hollow Hold / 10 Seconds Tuck Hollow Hold
MOVEMENT DEMOS
Snatch Pull:
https://youtu.be/3TMZTEnjKy4
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Muscle Snatch:
https://youtu.be/wgjt5Qik8QI
Power Snatch:
https://youtu.be/MmHPIjbsW28
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
DB IYT:
https://youtu.be/nlUFNi3hROI
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
TUESDAY
May 04, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 10 Minutes:
200m Run
20 Seconds Pike Hold
15 Static Legs V Ups
10 Air Squats
5 Wall Walks
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 6-8 Burpees / 8-10 Pull Ups / 50 Jumping Jacks / 50 Plank Jacks / 50 High Knees
MOVEMENT DEMOS
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
Static Legs V Up:
https://youtu.be/MnuowLijWGM
Air Squat:
https://youtu.be/aCsSvnjockk
Wall Walk:
https://youtu.be/TxVDLE3aNQU
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Plank Leg Kick:
https://youtu.be/o8rWcTvtThc
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks
Modifications
Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
MOVEMENT DEMOS
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
DB Row:
https://youtu.be/wxqz5TW8lYg
Toes To DB:
https://youtu.be/uW1dphxkDqA
Wall Walk:
https://youtu.be/TxVDLE3aNQU
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Plank Leg Kick:
https://youtu.be/o8rWcTvtThc
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Hanging Knee Tuck Hold
As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks
Modifications
Substitution For 8-10 Supinated Pull Ups:
10-20 Seconds Hollow Hold / 10-20Seconds Superman Hold / 8-10 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Hanging Knee Tuck Hold:
10-20 Seconds Tuck Hollow Hold / 10-20 Seconds Flutter Kicks
Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
MOVEMENT DEMOS
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Hanging Knee Tuck Hold:
https://youtu.be/tVrk5193mIU
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
DB Row:
https://youtu.be/wxqz5TW8lYg
Toes To DB:
https://youtu.be/uW1dphxkDqA
Wall Walk:
https://youtu.be/TxVDLE3aNQU
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Plank Leg Kick:
https://youtu.be/o8rWcTvtThc
WARM UP
WORKOUT
Workout Details
2 Sets:
2 Strict Press + 2 Push Press + 2 Push Jerk
50-60% Of 1rm Strict Press
2 Sets:
10 Seconds Jerk Dip Hold + 2 Push Jerk
50-60% Of 1rm Push Jerk
*Rest As Needed*
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Hanging Knee Tuck Hold
As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks
Modifications
Substitution For 8-10 Supinated Pull Ups:
10-20 Seconds Hollow Hold / 10-20Seconds Superman Hold / 8-10 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Hanging Knee Tuck Hold:
10-20 Seconds Tuck Hollow Hold / 10-20 Seconds Flutter Kicks
Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
MOVEMENT DEMOS
Strict Press:
https://youtu.be/rDxIXuA75Ww
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Hanging Knee Tuck Hold:
https://youtu.be/tVrk5193mIU
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
DB Row:
https://youtu.be/wxqz5TW8lYg
Toes To DB:
https://youtu.be/uW1dphxkDqA
Wall Walk:
https://youtu.be/TxVDLE3aNQU
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Plank Leg Kick:
https://youtu.be/o8rWcTvtThc
WARM UP
WORKOUT
Workout Details
5 Sets:
3 Clean Pulls + 3 Clean High Pulls
Set 1 - 5: 55-65% Of 1rm Squat Clean
3 Sets:
3 Hang Muscle Cleans + 3 Front Squats
Set 1 - 3: 55-65% Of 1rm Muscle Clean
5 Sets:
10-20 Seconds Jerk Grip Overhead Hold
60-70% Of 1rm Split Jerk
*Rest As Needed*
2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
MOVEMENT DEMOS
Clean Pull:
https://youtu.be/anJGxXdUIPY
Clean High Pull:
https://youtu.be/8jIRsonYGvg
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Jerk Grip Overhead Hold:
https://youtu.be/SNlWjolvdWk
Back Rack Split Lunge:
https://youtu.be/XsR9u8hC3nA
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
WEDNESDAY
May 05, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 4 Minutes:
4 Deadlift Jumps
8 Bench Dips
12 Down Ups
15 Butt Kickers
*Rest 2 Minutes*
As Many Rounds As Possible In 4 Minutes:
15 Butt Kickers
12 Down Ups
8 Bench Dips
4 Deadlift Jumps
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges
Every Minute For 3 Minutes (3 Sets):
20-40 High Knees
Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats
Modifications
MOVEMENT DEMOS
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Down Up:
https://youtu.be/E-gzFtuecIs
Butt Kicker:
https://youtu.be/f6MMMKXtASw
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
High Knee:
https://youtu.be/cWduJyaxxgo
Pop Squat:
https://youtu.be/88ar-MUh2ro
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders
*Rest 2 Minutes*
As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges
Every Minute For 3 Minutes (3 Sets):
20-40 High Knees
Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats
Modifications
Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows
Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks
MOVEMENT DEMOS
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up:
https://youtu.be/E-gzFtuecIs
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
High Knee:
https://youtu.be/cWduJyaxxgo
Pop Squat:
https://youtu.be/88ar-MUh2ro
WARM UP
WORKOUT
Workout Details
3 Sets:
10 Full Grip Front Squats
60-65% Of 1rm Front Squats
*Rest As Needed*
As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders
*Rest 2 Minutes*
As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges
Every Minute For 3 Minutes (3 Sets):
20-40 High Knees
Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats
Modifications
Substitution For 10 Full Grip Front Squats:
10 DB Front Squats / 10 Goblet Squats
Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows
Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up:
https://youtu.be/E-gzFtuecIs
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
High Knee:
https://youtu.be/cWduJyaxxgo
Pop Squat:
https://youtu.be/88ar-MUh2ro
WARM UP
WORKOUT
Workout Details
5 Sets:
2 Power Cleans + 1 Hang Squat Clean
60-70% Of 1rm Squat Clean
*Rest 60-90 Seconds Between Sets*
3 Sets:
10 Full Grip Front Squats
60-65% Of 1rm Front Squats
*Rest As Needed*
As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders
*Rest 2 Minutes*
As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges
Every Minute For 3 Minutes (3 Sets):
20-40 High Knees
Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats
Modifications
Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows
Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up:
https://youtu.be/E-gzFtuecIs
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
High Knee:
https://youtu.be/cWduJyaxxgo
Pop Squat:
https://youtu.be/88ar-MUh2ro
WARM UP
WORKOUT
Workout Details
3 Sets:
3 Front Squats
70-80% Of 1rm Front Squat
3 Sets:
3 Back Squats
70-80% Of 1rm Back Squat
4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels
*Rest As Needed*
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Arch Snow Angel:
https://youtu.be/GOfzWTv4ilY
THURSDAY
May 06, 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
Buy In:
60-90 Seconds Glute Bridges
*Banded Optional
3 Sets:
20 Reverse Hypers
*Banded Optional
20 Crossover Lunges
10 Step Up Kick Backs (Each Side)
Buy Out:
60-90 Seconds Glute Bridges
MOVEMENT DEMOS
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Reverse Hyper:
https://youtu.be/dKweZlNjofo
Crossover Lunge:
https://youtu.be/QExyEzPiPck
Step Up Kick Back:
https://youtu.be/DXqh5TWIuAc
FRIDAY
May 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
5 Rounds For Time:
(10 Minute Time Cap)
50 Mountain Climbers
10 Sumo Squats
10 Vertical Jumps
TONE THE TUSH CHALLENGE
4 Sets:
10 Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 10 Step Ups:
20 High Knees / 10 Reverse Lunges / 10 Spider Climbers
MOVEMENT DEMOS
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Sumo Squat:
https://youtu.be/dI84HigJuQk
Vertical Jump:
https://youtu.be/-tR5opSwYBk
Step Up:
https://youtu.be/ukZ9aVXsGhg
Death March:
https://youtu.be/IiPoVRNL078
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
WARM UP
WORKOUT
Workout Details
5 Rounds For Time:
(15 Minute Time Cap)
10 Calorie Bike
10 Burpees
10 DB Shoulder To Overhead
TONE THE TUSH CHALLENGE
4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
DB Step Up:
https://youtu.be/YXeyBZWOrhI
DB Death March:
https://youtu.be/ksstmpzOS6E
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
WARM UP
WORKOUT
Workout Details
3 Sets:
10 Double KB Deadlifts
10 Banded Kneeling Hip Thrusts
*Rest 60-90 Seconds Between Sets*
5 Rounds For Time:
(15 Minute Time Cap)
10 Calorie Bike
10 Burpees
10 DB Shoulder To Overhead
TONE THE TUSH CHALLENGE
4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks
MOVEMENT DEMOS
Double KB Deadlift:
https://youtu.be/Gi5age9S6y0
Banded Kneeling Hip Thrust:
https://youtu.be/rRSSY41EFm8
Burpee:
https://youtu.be/YbnnsqGosjE
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
DB Step Up:
https://youtu.be/YXeyBZWOrhI
DB Death March:
https://youtu.be/ksstmpzOS6E
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
WARM UP
WORKOUT
Workout Details
3 Sets:
6 Sumo Deadlifts
50-60% Of 1rm Sumo Deadlift
3 Sets:
6 DB Sumo Squat Romanian Deadlifts
*Rest 60-90 Seconds Between Sets*
3 Sets:
10 Double KB Deadlifts
10 Banded Kneeling Hip Thrusts
*Rest 60-90 Seconds Between Sets*
5 Rounds For Time:
(15 Minute Time Cap)
10 Calorie Bike
10 Burpees
10 Shoulder To Overhead
TONE THE TUSH CHALLENGE
4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks
MOVEMENT DEMOS
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
Double KB Deadlift:
https://youtu.be/Gi5age9S6y0
Banded Kneeling Hip Thrust:
https://youtu.be/rRSSY41EFm8
Burpee:
https://youtu.be/YbnnsqGosjE
Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA
DB Step Up:
https://youtu.be/YXeyBZWOrhI
DB Death March:
https://youtu.be/ksstmpzOS6E
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
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 Sumo Deadlifts
50-60% Of 1rm Sumo Deadlift
MOVEMENT DEMOS
Squat Snatch:
https://youtu.be/Un40bWB2huI
Squat Clean:
https://youtu.be/yT489tRHZg8
Split Jerk:
https://youtu.be/sHT50XslTBc
Snatch Pull:
https://youtu.be/3TMZTEnjKy4
Clean Pull:
https://youtu.be/anJGxXdUIPY
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
SATURDAY
May 08, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
For Time: (10 Minute Time Cap)
11-10-9-8-7-6-5-4-3-2-1
Push Ups
Jumping Air Squat
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Kickbacks (Each Side)
*Banded Optional
Modifications
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Kickback:
https://youtu.be/ulXSY2FiZcQ
WARM UP
WORKOUT
Workout Details
For Time: (20 Minute Time Cap)
11-10-9-8-7-6-5-4-3-2-1
DB Bench Press
DB Squat Clean
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)
Modifications
Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of DB Squat Clean:
DB Hang Squat Clean / DB Hang Power Clean
MOVEMENT DEMOS
DB Bench Press:
https://youtu.be/hBgI282QNE8
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
WARM UP
WORKOUT
Workout Details
2 Sets:
8 Banded Push Ups
8 Plank To Knee Taps
2 Sets:
8 Banded Reverse Hypers
8 Plank Bounces
*Rest As Needed*
For Time:
(20 Minute Time Cap)
11-10-9-8-7-6-5-4-3-2-1
DB Bench Press
DB Squat Clean
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)
Modifications
MOVEMENT DEMOS
Banded Push Up:
https://youtu.be/4lrKtgPYbkg
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
DB Bench Press:
https://youtu.be/hBgI282QNE8
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
WARM UP
WORKOUT
Workout Details
2 Sets:
8 Banded Push Ups
8 Plank To Knee Taps
2 Sets:
8 Banded Reverse Hypers
8 Plank Bounces
*Rest As Needed*
Every 2 Minutes For 10 Minutes (5 Sets):
5 1-1-2 DB Bench Press
20-30 Seconds Wall Sit Hold
For Time: (20 Minute Time Cap)
11-10-9-8-7-6-5-4-3-2-1
Bench Press
Squat Clean
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)
Modifications
Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of Bench Press:
DB Floor Press / DB Bench Press
Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of Squat Clean:
DB Squat Clean / DB Hang Squat Clean
MOVEMENT DEMOS
Banded Push Up:
https://youtu.be/4lrKtgPYbkg
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Squat Clean:
https://youtu.be/yT489tRHZg8
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats
60-65% Of 1rm Back Squat
Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats
60-65% Of 1rm Front Squat
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Weighted Hip Thrusts
Station 2: 8-12 Side Steps (Each Side)
Station 3: 8-12 Banded Side Steps (Each Side)
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
Side Step Up:
https://youtu.be/edo0skVCpsY
Banded Side Step:
https://youtu.be/VPPBMNRWayk
SUNDAY
May 09, 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
5 Sets:
Against A 2 Minute Clock:
10 Split Lunges (Each Side)
10 Jumping Squats
3 Minutes Of Max Effort:
Superman Hold
MOVEMENT DEMOS
Jumping Squat:
https://youtu.be/VkX3-WfJAps
Superman Hold:
https://youtu.be/Ng85KpmpITE