Week 19 | May 2021
MONDAY
May 10, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
12 Minute Time Cap
3 Rounds:
12 High Knees
9 Push Ups
6 Shoulder Taps
*Rest 1 Minute*
3 Rounds:
6 Shoulder Taps
9 Push Ups
12 High Knees
TONE THE TUSH CHALLENGE
4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat
*Rest As Needed*
Modifications
MOVEMENT DEMOS
High Knee:
Push Up:
Shoulder Tap:
Fire Hydrant Leg Extension:
All 4 Rainbow:
Lunge To Squat:
WARM UP
WORKOUT
Workout Details
18 Minute Time Cap
3 Rounds:
12 Push Ups
9 Box Jumps
6 Alternating DB Hang Snatches
*Rest 1 Minute*
3 Rounds:
6 Alternating DB Hang Snatches
9 Box Jumps
12 Push Ups
TONE THE TUSH CHALLENGE
4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat
*Rest As Needed*
Modifications
Substitution For 9 Box Jumps:
8 Box Step Ups / 18 Air Squats / 18 Reverse Lunges / 9 Jumping Air Squats
MOVEMENT DEMOS
Push Up:
Box Jump:
Alternating DB Hang Snatch:
Fire Hydrant With Leg Extension:
All 4 Rainbow:
Lunge To Squat:
WARM UP
WORKOUT
Workout Details
Every Minute For 10 Minutes (10 Sets):
1-3 Back Squats
60-70% Of 1rm Back Squat
*Rest As Needed*
18 Minute Time Cap
3 Rounds:
12 Push Ups
9 Box Jumps
6 Alternating DB Hang Snatches
*Rest 1 Minute*
3 Rounds:
6 Alternating DB Hang Snatches
9 Box Jumps
12 Push Ups
TONE THE TUSH CHALLENGE
4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat
*Rest As Needed*
Modifications
Substitution For 1-3 Back Squats:
3-6 Back Squats At Lighter Weight / 6-12 Goblet Squats + 10 Seconds Goblet Squat Hold
Substitution For 9 Box Jumps:
8 Box Step Ups / 18 Air Squats / 18 Reverse Lunges / 9 Jumping Air Squats
MOVEMENT DEMOS
Back Squat:
Push Up:
Box Jump:
Alternating DB Hang Snatch:
Fire Hydrant With Leg Extension:
All 4 Rainbow:
Lunge To Squat:
WARM UP
WORKOUT
Workout Details
3 Sets:
3 Power Snatch + 3 Hang Power Snatch
60-65% Of 1rm Power Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
60-65% Of 1rm Squat Snatch
*Rest As Needed*
Every Minute For 10 Minutes (10 Sets):
1-3 Back Squats
60-70% Of 1rm Back Squat
*Rest As Needed*
18 Minute Time Cap
3 Rounds:
12 Push Ups
9 Box Jumps
6 Hang Power Snatches
*Rest 1 Minute*
3 Rounds:
6 Hang Power Snatches
9 Box Jumps
12 Push Ups
TONE THE TUSH CHALLENGE
4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat
*Rest As Needed*
Modifications
Substitution For 9 Box Jumps:
8 Box Step Ups / 18 Air Squats / 18 Reverse Lunges / 9 Jumping Air Squats
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Snatch High Pill:
Hang Squat Snatch:
Back Squat:
Push Up:
Box Jump:
Fire Hydrant With Leg Extension:
All 4 Rainbow:
Lunge To Squat:
WARM UP
WORKOUT
Workout Details
3 Sets:
3 Power Snatch + 3 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
*Rest As Needed*
5 Sets:
5 Tempo Back Squats (3 Seconds Descent)
60-70% Of 1rm Back Squat
*Rest As Needed*
2 Sets:
10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions
*Rest As Needed*
2 Sets:
10 Banded Frog Pumps
30 Seconds Handstand Hold
*Rest As Needed*
MOVEMENT DEMOS
High Knee:
Push Up:
Shoulder Tap:
Fire Hydrant Leg Extension:
All 4 Rainbow:
Lunge To Squat:
TUESDAY
May 11, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
10 Minute Time Cap
Buy In:
100 Jumping Jacks
4 Rounds:
8 Tuck Ups
8 Pike Push Ups
8 Bench Dips
20 Plank Jacks
Buy Out:
100 Jumping Jacks
TONE THE TUSH CHALLENGE
2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats
4 Sets:
20 Seconds Glute Bridge Walkouts
*Banded Optional
10 Seconds Rest
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Jumping Jack:
Tuck Up:
Pike Push Up:
Bench Dip:
Plank Jack:
Curtsy Lunge:
Pop Squat:
Sumo Squat:
Glute Bridge Walkout:
WARM UP
WORKOUT
Workout Details
20 Minute Time Cap:
Buy In:
20 Calorie Bike
4 Rounds:
8 Hanging Knee Raseis
8 DB Push Press
8 Alternating DB Snatch
Buy Out:
20 Calorie Bike
TONE THE TUSH CHALLENGE
2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats
4 Sets:
20 Seconds Banded Glute Bridge Walkouts
10 Seconds Rest
*Rest As Needed*
Modifications
Substitution For 20 Calorie Bike:
20 Calorie On Any Machine / 400m Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8-10 Static Leg Sit Ups
MOVEMENT DEMOS
Hanging Knee Raise:
DB Push Press:
Alternating DB Snatch:
Curtsy Lunge:
Pop Squat:
Sumo Squat:
Banded Glute Bridge Walkout:
WARM UP
WORKOUT
Workout Details
2 Sets:
10 Banded Pull Aparts
10 V Ups
2 Sets:
10 Banded Press
10 Static Leg V Ups
*Rest As Needed*
20 Minute Time Cap:
Buy In:
20 Calorie Bike
4 Rounds:
8 Hanging Knee Raseis
8 DB Push Press
8 Alternating DB Snatch
Buy Out:
20 Calorie Bike
TONE THE TUSH CHALLENGE
2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats
4 Sets:
20 Seconds Banded Glute Bridge Walkouts
10 Seconds Rest
*Rest As Needed*
Modifications
Substitution For 20 Calorie Bike:
20 Calorie On Any Machine / 400m Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8-10 Static Leg Sit Ups
MOVEMENT DEMOS
Banded Pull Apart:
V Up:
Banded Press:
Static Legs V Up:
Hanging Knee Raise:
DB Push Press:
Alternating DB Snatch:
Curtsy Lunge:
Pop Squat:
Sumo Squat:
Banded Glute Bridge Walkout:
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*
2 Sets:
10 Banded Pull Aparts
10 V Ups
2 Sets:
10 Banded Press
10 Static Leg V Ups
*Rest As Needed*
20 Minute Time Cap:
Buy In:
20 Calorie Bike
4 Rounds:
8 Hanging Knee Raseis
8 Push Press
8 Alternating DB Snatch
Buy Out:
20 Calorie Bike
TONE THE TUSH CHALLENGE
2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats
4 Sets:
20 Seconds Banded Glute Bridge Walkouts
10 Seconds Rest
*Rest As Needed*
Modifications
Substitution For 20 Calorie Bike:
20 Calorie On Any Machine / 400m Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8-10 Static Leg Sit Ups
MOVEMENT DEMOS
Strict Press:
Push Press:
Push Jerk:
Jerk Dip Hold:
Banded Pull Apart:
V Up:
Banded Press:
Static Legs V Up:
Hanging Knee Raise:
Alternating DB Snatch:
Curtsy Lunge:
Pop Squat:
Sumo Squat:
Banded Glute Bridge Walkout:
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 50-55% Of 1rm Split Jerk
3 Sets:
12 DB Death March
9 Banded Hip Thrust
6 Single Leg Romanian Deadlift (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
Jumping Jack:
Tuck Up:
Pike Push Up:
Bench Dip:
Plank Jack:
Curtsy Lunge:
Pop Squat:
Sumo Squat:
Glute Bridge Walkout:
WEDNESDAY
May 12, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 12-15 Floor Touch To Jumps
Station 2: 9-12 Deadlift Jumps
Station 3: 6-9 Down Up High Knees
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Plank Leg Lifts (Right)
Modifications
MOVEMENT DEMOS
Floor Touch To Jump:
Deadlift Jump:
Down Up High Knee:
Heel Elevated Air Squat:
Plank Leg Lift:
Sumo Squat To Calf Raise:
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 DB Thrusters
Station 2: 9-12 Calorie Row
Station 3: 6-9 Down Up Devils Press
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Plank Leg Lifts (Right)
Modifications
Substitution For 9-12 Calorie Row:
9-12 Calorie On Any Machine / 300m Run / 75 Mountain Climbers / 100 Bicycle Kicks
MOVEMENT DEMOS
DB Thruster:
Down Up Devils Press:
Heel Elevated Air Squat:
Plank Leg Lift:
Sumo Squat To Calf Raise:
WARM UP
WORKOUT
Workout Details
3 Sets:
10 Full Grip Front Squats
65-70% Of 1rm Front Squats
*Rest 60-90 Seconds Between Sets*
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 DB Thrusters
Station 2: 9-12 Calorie Row
Station 3: 6-9 Down Up Devils Press
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Bear Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Bear Plank Leg Lifts (Right)
Modifications
Substitution For 10 Full Grip Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 Weighted Cossack Squats
Substitution For 9-12 Calorie Row:
9-12 Calorie On Any Machine / 300m Run / 75 Mountain Climbers / 100 Bicycle Kicks
MOVEMENT DEMOS
Front Squat:
DB Thruster:
Down Up Devils Press:
Heel Elevated Air Squat:
Bear Plank Leg Lift:
Sumo Squat To Calf Raise:
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
1 Hang Power Clean + 5 Seconds Front Squat Hold
60-70% Of 1rm Squat Clean
3 Sets:
10 Full Grip Front Squats
65-70% Of 1rm Front Squats
*Rest 60-90 Seconds Between Sets*
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Wallballs
Station 2: 9-12 Calorie Row
Station 3: 6-9 Down Up Devils Press
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Bear Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Bear Plank Leg Lifts (Right)
Modifications
Substitution For 12-15 Wallballs:
12-15 DB Thrusters / 12-15 DB Front Squats / 12-15 Goblet Squats
Substitution For 9-12 Calorie Row:
9-12 Calorie On Any Machine / 300m Run / 75 Mountain Climbers / 100 Bicycle Kicks
MOVEMENT DEMOS
Hang Power Clean:
Front Squat:
Wallball:
Down Up Devils Press:
Heel Elevated Air Squat:
Plank Leg Lift:
Sumo Squat To Calf Raise:
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squat + 10 Seconds Full Grip Front Squat Hold
50-60% Of 1rm Front Squat
Every 2 Minutes For 12 Minutes (6 Sets):
5 Tempo Back Squats (3 Seconds Descent)
50-60% 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
Floor Touch To Jump:
Deadlift Jump:
Down Up High Knee:
Heel Elevated Air Squat:
Plank Leg Lift:
Sumo Squat To Calf Raise:
THURSDAY
May 13, 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
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Romanian Deadlifts (Each Side)
Every Minute For 5 Minutes (5 Sets):
10 -20 Monster Walks
*Banded Optional
Every Minute For 5 Minutes (5 Sets):
10 Step Outs (Each Side)
*Banded Optional
MOVEMENT DEMOS
Single Leg Romanian Deadlift:
Banded Monster Walk:
Banded Step Out:
FRIDAY
May 14, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Every 5 Minutes For 10 Minutes (2 Sets):
200m Run
20 Plank Bounces
20 Butterfly Sit Ups
TONE THE TUSH CHALLENGE
10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Kneeling Hip Thrusts
*Banded Optional
*Rest As Needed*
Modifications
Substitution For 200m Run:
200m On Any Machine / 6-8 Calorie On Any Machine / 6 Burpees / 30 Double Unders / 60 Single Unders
MOVEMENT DEMOS
Plank Bounce:
Butterfly Sit Up:
Jumping Air Squat:
Jumping Lunge:
Cossack Squat:
Kneeling Hip Thrust:
WARM UP
WORKOUT
Workout Details
Every 5 Minutes For 20 Minutes (4 Sets):
200m Run
20 DB Plank Slides
20 Butterfly Sit Ups
TONE THE TUSH CHALLENGE
10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Banded Kneeling Hip Thrusts
*Rest As Needed*
Modifications
Substitution For 200m Run:
200m On Any Machine / 6-8 Calorie On Any Machine / 6 Burpees / 30 Double Unders / 60 Single Unders
MOVEMENT DEMOS
DB Plank Slide:
Butterfly Sit Up:
Jumping Air Squat:
Jumping Lunge:
Cossack Squat:
Banded Kneeling Hip Thrust:
WARM UP
WORKOUT
Workout Details
3 Sets:
5 Single Arm DB Clusters (Each Side)
5 Single Arm KB Bottoms Up Press (Each Side)
5 Single Arm DB Lateral Raises (Each Side)
*Rest As Needed*
Every 5 Minutes For 20 Minutes (4 Sets):
200m Run
20 DB Plank Slides
20 Butterfly Sit Ups
TONE THE TUSH CHALLENGE
10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Banded Kneeling Hip Thrusts
*Rest As Needed*
Modifications
Substitution For 200m Run:
200m On Any Machine / 6-8 Calorie On Any Machine / 6 Burpees / 30 Double Unders / 60 Single Unders
MOVEMENT DEMOS
Single Arm DB Cluster:
Single Arm KB Bottoms Up Press:
Single Arm DB Lateral Raise:
DB Plank Slide:
Butterfly Sit Up:
Jumping Air Squat:
Jumping Lunge:
Cossack Squat:
Banded Kneeling Hip Thrust:
WARM UP
WORKOUT
Workout Details
3 Sets:
6 Sumo Deadlifts
60-70% Of 1rm Sumo Deadlift
3 Sets:
6 DB Sumo Squat Romanian Deadlifts
*Rest 60-90 Seconds Between Sets*
3 Sets:
5 Single Arm DB Clusters (Each Side)
5 Single Arm KB Bottoms Up Press (Each Side)
5 Single Arm DB Lateral Raises (Each Side)
*Rest As Needed*
Every 5 Minutes For 20 Minutes (4 Sets):
200m Run
20 DB Plank Slides
20 Butterfly Sit Ups
TONE THE TUSH CHALLENGE
10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Banded Kneeling Hip Thrusts
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Sumo Deadlift:
Sumo Squat Romanian Deadlift:
Single Arm DB Cluster:
Single Arm KB Bottoms Up Press:
Single Arm DB Lateral Raise:
DB Plank Slide:
Butterfly Sit Up:
Jumping Air Squat:
Jumping Lunge:
Cossack Squat:
Banded Kneeling Hip Thrust:
WARM UP
WORKOUT
Workout Details
Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch
Set 1 - 5: 55-65% Of 1rm Squat Snatch
Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk
Set 1 - 5: 55-65% 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
Plank Bounce:
Butterfly Sit Up:
Jumping Air Squat:
Jumping Lunge:
Cossack Squat:
Kneeling Hip Thrust:
SATURDAY
May 15, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
20 Pop Squats
30 Deadlift Jumps
50 Mountain Climbers
400m Run
50 Mountain Climbers
30 Deadlift Jumps
20 Pop Squats
TONE THE TUSH CHALLENGE
5 Sets:
10 Seconds Lunge Hold (Each Side)
5 Broad Jumps
5 Air Squats
4 Sets:
20 Seconds Air Squat Hold
4 Floor Touch To Jumps
4 Jumping Air Squats
3 Sets:
30 Seconds Glute Bridge Walkouts
3 Sumo Squats
3 Inchworms
*Rest As Needed*
Modifications
Substitution For 400m Run:
400m On Any Machine / 8-12 Calorie On Any Machine / 50 Bicycle Kicks + 25 Butterfly Sit Ups / 50 V Ups / 100 Quick Taps
MOVEMENT DEMOS
Pop Squat:
Deadlift Jump:
Mountain Climber:
Lunge Hold:
Broad Jump:
Air Squat:
Air Squat Hold:
Floor Touch To Jump:
Jumping Air Squat:
Glute Bridge Walkout:
Sumo Squat:
Inchworm:
WARM UP
WORKOUT
Workout Details
For Time:
(18 Minute Time Cap)
20 DB Thrusters
30 KB Swings
50 Double Unders / 100 Single Unders
400m Run
50 Double Unders / 100 Single Udners
30 KB Swings
20 DB Thrusters
TONE THE TUSH CHALLENGE
5 Sets:
10 Seconds Lunge Hold (Each Side)
5 KB Russian Swings
5 KB Goblet Squats
4 Sets:
20 Seconds Banded Air Squat Hold
4 DB Thrusters
4 DB Front Squats
3 Sets:
30 Seconds Banded Glute Bridge Walkouts
3 KB Sumo Deadlifts
3 KB Sumo Deadlift High Pulls
*Rest As Needed*
Modifications
Substitution For 75 Double Unders / 150 Single Unders:
150 Quick Taps / 100 Mountain Climber Twists / 100 Plank Jacks
Substitution For 400m Run:
400m On Any Machine / 8-12 Calorie On Any Machine / 50 Bicycle Kicks + 25 Butterfly Sit Ups / 50 V Ups / 100 Quick Taps
MOVEMENT DEMOS
DB Thruster:
KB Swing:
Double Unders:
Single Unders:
Lunge Hold:
KB Russian Swing:
KB Goblet Squat:
Banded Air Squat Hold:
DB Front Squat:
Banded Glute Bridge Walkout:
KB Sumo Deadlift:
KB Sumo Deadlift High Pull:
WARM UP
WORKOUT
Workout Details
2 Sets:
8 Bench Dips
8 Crossbody V Ups
2 Sets:
8 DB Tate Press
8 Plank Hip Taps
*Rest As Needed*
For Time:
(25 Minute Time Cap)
25 DB Thrusters
50 KB Swings
75 Double Unders / 150 Single Unders
800m Run
75 Double Unders / 150 Single Udners
50 KB Swings
25 DB Thrusters
TONE THE TUSH CHALLENGE
5 Sets:
10 Seconds Lunge Hold (Each Side)
5 KB Russian Swings
5 KB Goblet Squats
4 Sets:
20 Seconds Banded Air Squat Hold
4 DB Thrusters
4 DB Front Squats
3 Sets:
30 Seconds Banded Glute Bridge Walkouts
3 KB Sumo Deadlifts
3 KB Sumo Deadlift High Pulls
*Rest As Needed*
Modifications
Substitution For 75 Double Unders / 150 Single Unders:
150 Quick Taps / 100 Mountain Climber Twists / 100 Plank Jacks
Substitution For 800m Run:
800m On Any Machine / 15-20 Calorie On Any Machine / 100 Bicycle Kicks + 50 Butterfly Sit Ups / 75 V Ups / 150 Quick Taps
MOVEMENT DEMOS
Bench Dip:
Crossbody V Up:
DB Tate Press:
Plank Hip Tap:
DB Thruster:
KB Swing:
Double Unders:
Single Unders:
Lunge Hold:
KB Russian Swing:
KB Goblet Squat:
Banded Air Squat Hold:
DB Front Squat:
Banded Glute Bridge Walkout:
KB Sumo Deadlift:
KB Sumo Deadlift High Pull:
WARM UP
WORKOUT
Workout Details
2 Sets:
8 Bench Dips
8 Crossbody V Ups
2 Sets:
8 DB Tate Press
8 Plank Hip Taps
*Rest As Needed*
Every 2 Minutes For 10 Minutes (5 Sets):
5 1-1-2 DB Bench Press
20-30 Seconds Seated Plate Raise Hold
For Time:
(25 Minute Time Cap)
25 Thrusters
50 KB Swings
75 Double Unders / 150 Single Unders
800m Run
75 Double Unders / 150 Single Udners
50 KB Swings
25 Thrusters
TONE THE TUSH CHALLENGE
5 Sets:
10 Seconds Lunge Hold (Each Side)
5 KB Russian Swings
5 KB Goblet Squats
4 Sets:
20 Seconds Banded Air Squat Hold
4 DB Thrusters
4 DB Front Squats
3 Sets:
30 Seconds Banded Glute Bridge Walkouts
3 KB Sumo Deadlifts
3 KB Sumo Deadlift High Pulls
*Rest As Needed*
Modifications
Substitution For 75 Double Unders / 150 Single Unders:
150 Quick Taps / 100 Mountain Climber Twists / 100 Plank Jacks
Substitution For 800m Run:
800m On Any Machine / 15-20 Calorie On Any Machine / 100 Bicycle Kicks + 50 Butterfly Sit Ups / 75 V Ups / 150 Quick Taps
MOVEMENT DEMOS
Bench Dip:
Crossbody V Up:
DB Tate Press:
Plank Hip Tap:
1-1-2 DB Bench Press:
Seated Plate Raise Hold:
Thruster:
KB Swing:
Double Unders:
Single Unders:
Lunge Hold:
KB Russian Swing:
KB Goblet Squat:
Banded Air Squat Hold:
DB Thruster:
DB Front Squat:
Banded Glute Bridge Walkout:
KB Sumo Deadlift:
KB Sumo Deadlift High Pull:
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats
60-70% 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 Step Ups (Each Side)
Station 3: 8-12 Banded Side Steps (Each Side)
MOVEMENT DEMOS
Pop Squat:
Deadlift Jump:
Mountain Climber:
Lunge Hold:
Broad Jump:
Air Squat:
Air Squat Hold:
Floor Touch To Jump:
Jumping Air Squat:
Glute Bridge Walkout:
Sumo Squat:
Inchworm:
SUNDAY
May 16, 2021
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
Buy In:
45-60 Seconds Reverse Hypers
*Banded Optional
5 Sets:
10 Single Leg Box Squats (Each Side)
10 Step Up Kick Backs (Each Side)
10 All 4 Rainbows (Each Side)
Buy Out:
45-60 Seconds Reverse Hypers
MOVEMENT DEMOS
Reverse Hyper:
Single Leg Box Squat:
Step Up Kick Back:
All 4 Rainbow: