Week 20 | May 2021
MONDAY
May 17, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
21-15-9 (12 Minute Time Cap)
Jumping Lunges
Pike Push Ups
Butterfly Sit Ups
Jumping Lunges
Pike Push Ups
Butterfly Sit Ups
Part B)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 10-20 Seconds Single Arm Plank Hold (Right)
Station 2: 10-20 Seconds Single Arm Plank Hold (Left)
Station 1: 10-20 Seconds Single Arm Plank Hold (Right)
Station 2: 10-20 Seconds Single Arm Plank Hold (Left)
Modifications
MOVEMENT DEMOS
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
Pike Push Up:
https://youtu.be/peEYewmt8IA
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik
https://youtu.be/1sdcb-uEfU0
Pike Push Up:
https://youtu.be/peEYewmt8IA
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik
GS30
WARM UP
WORKOUT
Workout Details
Part A)
21-15-9 (18 Minute Time Cap)
Calorie Row
Alternating DB Hang Snatch
Butterfly Sit Ups
Calorie Row
Alternating DB Hang Snatch
Butterfly Sit Ups
Part B)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Single Arm KB Hang Squat Cleans (Each Side)
Station 2: 8 Single Arm KB Front Rack Lunges (Each Side)
Station 1: 8 Single Arm KB Hang Squat Cleans (Each Side)
Station 2: 8 Single Arm KB Front Rack Lunges (Each Side)
Modifications
Substitution For 21-15-9 Calorie Row:
21-15-9 Reps Of: Calorie On Any Machine / Down Ups / Jumping Jacks + Mountain Climbers (Total) / 300m / 200m / 100m Run
Substitution For 8 Single Arm KB Hang Squat Cleans:
8 Single Arm DB Hang Squat Cleans
21-15-9 Reps Of: Calorie On Any Machine / Down Ups / Jumping Jacks + Mountain Climbers (Total) / 300m / 200m / 100m Run
Substitution For 8 Single Arm KB Hang Squat Cleans:
8 Single Arm DB Hang Squat Cleans
MOVEMENT DEMOS
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm KB Hang Squat Clean:
https://youtu.be/3zfKvkLa5RA
Single KB Front Rack Lunge:
https://youtu.be/8xewUTU_k2w
https://youtu.be/X1Ztq-nuuQw
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm KB Hang Squat Clean:
https://youtu.be/3zfKvkLa5RA
Single KB Front Rack Lunge:
https://youtu.be/8xewUTU_k2w
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Split Lunges (Each Side)
INTO
20-30 Seconds Jumping Air Squats
4 Pause Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Split Lunges (Each Side)
INTO
20-30 Seconds Jumping Air Squats
Part B)
21-15-9 (18 Minute Time Cap)
Calorie Row
Alternating DB Hang Snatch
Butterfly Sit Ups
Calorie Row
Alternating DB Hang Snatch
Butterfly Sit Ups
Part C)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Single Arm KB Hang Squat Cleans (Each Side)
Station 2: 8 Single Arm KB Front Rack Lunges (Each Side)
Station 1: 8 Single Arm KB Hang Squat Cleans (Each Side)
Station 2: 8 Single Arm KB Front Rack Lunges (Each Side)
Modifications
Substitution For 4 Pause Back Squats:
8 DB Front Squats + 30 Seconds Plank Hold / 8 Goblet Squats + 30 Seconds Plank Hold
Substitution For 21-15-9 Calorie Row:
21-15-9 Reps Of: Calorie On Any Machine / Down Ups / Jumping Jacks + Mountain Climbers (Total) / 300m / 200m / 100m Run
8 DB Front Squats + 30 Seconds Plank Hold / 8 Goblet Squats + 30 Seconds Plank Hold
Substitution For 21-15-9 Calorie Row:
21-15-9 Reps Of: Calorie On Any Machine / Down Ups / Jumping Jacks + Mountain Climbers (Total) / 300m / 200m / 100m Run
MOVEMENT DEMOS
Pause Back Squat:
https://youtu.be/HsnyHv61qMo
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm KB Hang Squat Clean:
https://youtu.be/3zfKvkLa5RA
Single KB Front Rack Lunge:
https://youtu.be/8xewUTU_k2w
https://youtu.be/HsnyHv61qMo
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm KB Hang Squat Clean:
https://youtu.be/3zfKvkLa5RA
Single KB Front Rack Lunge:
https://youtu.be/8xewUTU_k2w
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
2 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
60-65% Of 1rm Squat Snatch
*Rest 60-90 Seconds Between Sets*
2 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
60-65% Of 1rm Squat Snatch
*Rest 60-90 Seconds Between Sets*
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Split Lunges (Each Side)
INTO
20-30 Seconds Jumping Air Squats
4 Pause Back Squats
60-70% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Split Lunges (Each Side)
INTO
20-30 Seconds Jumping Air Squats
Part C)
21-15-9 (18 Minute Time Cap)
Calorie Row
Hang Power Snatch
Butterfly Sit Ups
Calorie Row
Hang Power Snatch
Butterfly Sit Ups
Part D)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Single Arm KB Hang Squat Cleans (Each Side)
Station 2: 8 Single Arm KB Front Rack Lunges (Each Side)
Station 1: 8 Single Arm KB Hang Squat Cleans (Each Side)
Station 2: 8 Single Arm KB Front Rack Lunges (Each Side)
Modifications
Substitution For 21-15-9 Calorie Row:
21-15-9 Reps Of: Calorie On Any Machine / Down Ups / Jumping Jacks + Mountain Climbers (Total) / 300m / 200m / 100m Run
MOVEMENT DEMOS
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Pause Back Squat:
https://youtu.be/HsnyHv61qMo
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Single Arm KB Hang Squat Clean:
https://youtu.be/3zfKvkLa5RA
Single KB Front Rack Lunge:
https://youtu.be/8xewUTU_k2w
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls
Set 1 - 5: 55-65% Of 1rm Squat Snatch
3 Sets:
5 Hang Muscle Snatch
Set 1 - 3: 55-65% Of 1rm Squat Snatch
3 Snatch Pulls + 3 Snatch High Pulls
Set 1 - 5: 55-65% Of 1rm Squat Snatch
3 Sets:
5 Hang Muscle Snatch
Set 1 - 3: 55-65% Of 1rm Squat Snatch
Part B)
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Snatch + 3 Overhead Squat
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
55-65% Of 1rm Squat Snatch
3 Power Snatch + 3 Overhead Squat
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
55-65% Of 1rm Squat Snatch
Part C)
3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
*Rest As Needed*
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
*Rest As Needed*
Modifications
Substitution For 10 Seconds Chin Over Bar Hold:
10-20 Seconds Hollow Hold / 10-20 Seconds Superman Hold
10-20 Seconds Hollow Hold / 10-20 Seconds Superman 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
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 18, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
10-20-30-40-50 Reps Of:
(10 Minute Time Cap)
Jumping Jacks
Mountain Climber Twists
(10 Minute Time Cap)
Jumping Jacks
Mountain Climber Twists
Part B)
4 Sets:
8 Pike Push Ups
10 Bent Over IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
8 Pike Push Ups
10 Bent Over IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 10-20-30-40-50 Jumping Jacks:
10-20-30-40-50 Reps Of: Down Ups / Bicycle Kicks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
10-20-30-40-50 Reps Of: Down Ups / Bicycle Kicks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
MOVEMENT DEMOS
Jumping Jack:
https://youtu.be/zoc87_2bVDI
Mountain Climber Twist:
https://youtu.be/9cJt9o45NvM
Pike Push Up:
https://youtu.be/peEYewmt8IA
Bent Over IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/GOfzWTv4ilY
GS30
WARM UP
WORKOUT
Workout Details
Part A)
10-20-30-40-50 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Part B)
4 Sets:
8 Floor Seated DB Press
10 Bent Over DB IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
8 Floor Seated DB Press
10 Bent Over DB IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 10-20-30-40-50 Calorie Bike:
10-20-30-40-50 Reps Of: Down Ups / Jumping Jacks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
10-20-30-40-50 Reps Of: Down Ups / Jumping Jacks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
MOVEMENT DEMOS
Mountain Climber Twist:
https://youtu.be/9cJt9o45NvM
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
Bent Over DB IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
https://youtu.be/9cJt9o45NvM
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
Bent Over DB IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Bar Hang
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Bar Hang
Part B)
10-20-30-40-50 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Part C)
4 Sets:
8 Z Press
10 Bent Over DB IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
8 Z Press
10 Bent Over DB IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 8-10 Supinated Pull Ups:
20-30 Seconds Hollow Hold / 20-30 Seconds Superman Hold / 10-12 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Bar Hang:
10-20 Seconds DB Upright Row Hold / 10-20 Seconds Half Push Up Hold / 10-20 Seconds V Ups
Substitution For 10-20-30-40-50 Calorie Bike:
10-20-30-40-50 Reps Of: Down Ups / Jumping Jacks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
Substitution For 8 Z Press:
8 DB Floor Seated Press
MOVEMENT DEMOS
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Mountain Climber Twist:
https://youtu.be/9cJt9o45NvM
Z Press:
https://youtu.be/QiR9GEHU_2k
Bent Over DB IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
4 Push Press + 4 Push Jerk
50-60% Of 1rm Push Press
*Rest 60-90 Seconds Between Sets*
4 Push Press + 4 Push Jerk
50-60% Of 1rm Push Press
*Rest 60-90 Seconds Between Sets*
Part B)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Bar Hang
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Bar Hang
Part C)
10-20-30-40-50 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Part D)
4 Sets:
8 Z Press
10 Bent Over DB IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
8 Z Press
10 Bent Over DB IYTs
12 Snow Angels
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 8-10 Supinated Pull Ups:
20-30 Seconds Hollow Hold / 20-30 Seconds Superman Hold / 10-12 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Bar Hang:
10-20 Seconds DB Upright Row Hold / 10-20 Seconds Half Push Up Hold / 10-20 Seconds V Ups
Substitution For 10-20-30-40-50 Calorie Bike:
10-20-30-40-50 Reps Of: Down Ups / Jumping Jacks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
20-30 Seconds Hollow Hold / 20-30 Seconds Superman Hold / 10-12 DB Bent Over Seesaw Rows
Substitution For 10-20 Seconds Bar Hang:
10-20 Seconds DB Upright Row Hold / 10-20 Seconds Half Push Up Hold / 10-20 Seconds V Ups
Substitution For 10-20-30-40-50 Calorie Bike:
10-20-30-40-50 Reps Of: Down Ups / Jumping Jacks / Plank Jacks / Step Ups / 20-40-60-80-100 Reps Of: Double Unders / Single Unders
MOVEMENT DEMOS
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Mountain Climber Twist:
https://youtu.be/9cJt9o45NvM
Z Press:
https://youtu.be/QiR9GEHU_2k
Bent Over DB IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
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
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
Part B)
5 Sets:
10-20 Seconds Jerk Grip Overhead Hold
65-75% Of 1rm Split Jerk
*Rest As Needed*
10-20 Seconds Jerk Grip Overhead Hold
65-75% Of 1rm Split Jerk
*Rest As Needed*
Part C)
2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
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
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 19, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 Rounds For Time:
(10 Minute Time Cap)
200 Meter Run
10 Air Squats
30 Quick Taps
(10 Minute Time Cap)
200 Meter Run
10 Air Squats
30 Quick Taps
Part B)
Buy In:
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups / 50 Jumping Jacks
MOVEMENT DEMOS
Air Squat:
https://youtu.be/aCsSvnjockk
Quick Tap:
https://youtu.be/9LvOkFm-aDA
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/aCsSvnjockk
Quick Tap:
https://youtu.be/9LvOkFm-aDA
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GS30
WARM UP
WORKOUT
Workout Details
Part A)
5 Rounds For Time (15 Minute Time Cap):
200 Meter Run
10 DB Goblet Squats
30 Double Unders / 60 Single Unders
200 Meter Run
10 DB Goblet Squats
30 Double Unders / 60 Single Unders
Part B)
Buy In:
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups 50 Jumping Jacks
Substitution For 30 Double Unders / 60 Single Unders:
60 High Knees / 60 Quick Taps / 15 Down Ups / 60 Bicycle Kicks
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups 50 Jumping Jacks
Substitution For 30 Double Unders / 60 Single Unders:
60 High Knees / 60 Quick Taps / 15 Down Ups / 60 Bicycle Kicks
MOVEMENT DEMOS
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/Jv_oZyuSvX4
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 8-12 Alternating DB Hang Clean And Jerks
Station 2: 6-12 DB Front Squats
Station 3: 4-6 Single Arm DB Thrusters (Each Side)
Station 1: 8-12 Alternating DB Hang Clean And Jerks
Station 2: 6-12 DB Front Squats
Station 3: 4-6 Single Arm DB Thrusters (Each Side)
Part B)
5 Rounds For Time (15 Minute Time Cap):
200 Meter Run
10 DB Goblet Squats
30 Double Unders / 60 Single Unders
200 Meter Run
10 DB Goblet Squats
30 Double Unders / 60 Single Unders
Part C)
Buy In:
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups 50 Jumping Jacks
Substitution For 30 Double Unders / 60 Single Unders:
60 High Knees / 60 Quick Taps / 15 Down Ups / 60 Bicycle Kicks
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups 50 Jumping Jacks
Substitution For 30 Double Unders / 60 Single Unders:
60 High Knees / 60 Quick Taps / 15 Down Ups / 60 Bicycle Kicks
MOVEMENT DEMOS
Alternating DB Hang Clean And Jerk:
https://youtu.be/fXDhKtBkUkY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
2 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
50-60% Of 1rm Squat Clean
*Rest 60-90 Seconds Between Sets*
2 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
50-60% Of 1rm Squat Clean
*Rest 60-90 Seconds Between Sets*
Part B)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 8-12 Alternating DB Hang Clean And Jerks
Station 2: 6 Front Squats
Station 3: 4-6 Single Arm DB Thrusters (Each Side)
60-70% Of 1rm Front Squat
Station 1: 8-12 Alternating DB Hang Clean And Jerks
Station 2: 6 Front Squats
Station 3: 4-6 Single Arm DB Thrusters (Each Side)
60-70% Of 1rm Front Squat
Part C)
5 Rounds For Time (15 Minute Time Cap):
200 Meter Run
10 DB Goblet Squats
30 Double Unders / 60 Single Unders
200 Meter Run
10 DB Goblet Squats
30 Double Unders / 60 Single Unders
Part D)
Buy In:
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
90 Seconds High Plank Hold
5 Sets:
10 Side Tuck Ups (Each Side)
20-30 Seconds Flutter Kicks
But Out:
90 Seconds High Plank Hold
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups 50 Jumping Jacks
Substitution For 30 Double Unders / 60 Single Unders:
60 High Knees / 60 Quick Taps / 15 Down Ups / 60 Bicycle Kicks
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups 50 Jumping Jacks
Substitution For 30 Double Unders / 60 Single Unders:
60 High Knees / 60 Quick Taps / 15 Down Ups / 60 Bicycle Kicks
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
Alternating DB Hang Clean And Jerk:
https://youtu.be/fXDhKtBkUkY
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
1-3 Front Squats
75-85% Of 1rm Front Squat
1-3 Front Squats
75-85% Of 1rm Front Squat
Part B)
3 Sets:
1-3 Back Squats
75-85% Of 1rm Back Squat
1-3 Back Squats
75-85% Of 1rm Back Squat
Part C)
4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels
*Rest As Needed*
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 20, 2021
REST DAY
REST DAY
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
REST DAY DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
May 21, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 10-15 High To Low Planks
Station 2: 10-15 Plank Bounces
*Rest 1 Minute*
5 Minutes Of Max Effort:
Plank Hold
Station 1: 10-15 High To Low Planks
Station 2: 10-15 Plank Bounces
*Rest 1 Minute*
5 Minutes Of Max Effort:
Plank Hold
Part B)
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Air Squats + 10 Seconds Air Squat Hold
Station 2: 12 Samson Lunges + 10 Seconds High Plank Hold
Station 3: 12 Push Ups + 10 Seconds Half Push Up Hold
Station 1: 12 Air Squats + 10 Seconds Air Squat Hold
Station 2: 12 Samson Lunges + 10 Seconds High Plank Hold
Station 3: 12 Push Ups + 10 Seconds Half Push Up Hold
Modifications
MOVEMENT DEMOS
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Plank Hold:
https://youtu.be/TCZ3BireamU
Air Squat:
https://youtu.be/aCsSvnjockk
Air Squat Hold:
https://youtu.be/3_Ehm97Fkv4
Samson Lunge:
https://youtu.be/qLsqtQawBUo
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Push Up:
https://youtu.be/A0kHvANcgZk
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
GS30
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
*Rest 2 Minutes*
5 Minutes Of Max Effort:
Plank Hold
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
*Rest 2 Minutes*
5 Minutes Of Max Effort:
Plank Hold
Part B)
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Goblets Squats + 10 Seconds Goblet Squat Hold
Station 2: 12 DB Overhead Lunges + 10 Seconds Overhead Hold
Station 3: 12 DB Push Ups + 10 Seconds Half Push Up Hold
Station 1: 12 Goblets Squats + 10 Seconds Goblet Squat Hold
Station 2: 12 DB Overhead Lunges + 10 Seconds Overhead Hold
Station 3: 12 DB Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 12 DB Overhead Lunges:
12 DB Front Rack Lunges
Substitution For 10 Seconds Overhead Hold:
10 Seconds Front Rack Hold
MOVEMENT DEMOS
DB Man Maker:
https://youtu.be/_6vbOXBLCD4
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
Plank Hold:
https://youtu.be/TCZ3BireamU
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Overhead Lunge:
https://youtu.be/54crOcaH9pE
Overhead Hold:
https://youtu.be/q6qNFYEDVWs
DB Push Up:
https://youtu.be/Mihch7N83uo
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
10 Double KB Sumo Deadlifts
5 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
10 Double KB Sumo Deadlifts
5 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
Part B)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
*Rest 2 Minutes*
5 Minutes Of Max Effort:
Plank Hold
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
*Rest 2 Minutes*
5 Minutes Of Max Effort:
Plank Hold
Part C)
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Goblets Squats + 10 Seconds Goblet Squat Hold
Station 2: 12 DB Overhead Lunges + 10 Seconds Overhead Hold
Station 3: 12 DB Push Ups + 10 Seconds Half Push Up Hold
Station 1: 12 Goblets Squats + 10 Seconds Goblet Squat Hold
Station 2: 12 DB Overhead Lunges + 10 Seconds Overhead Hold
Station 3: 12 DB Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 12 DB Overhead Lunges:
12 DB Front Rack Lunges
Substitution For 10 Seconds Overhead Hold:
10 Seconds Front Rack Hold
MOVEMENT DEMOS
Double KB Sumo Deadlift:
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
DB Man Maker:
https://youtu.be/_6vbOXBLCD4
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
Plank Hold:
https://youtu.be/TCZ3BireamU
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Overhead Lunge:
https://youtu.be/54crOcaH9pE
Overhead Hold:
https://youtu.be/q6qNFYEDVWs
DB Push Up:
https://youtu.be/Mihch7N83uo
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deficit Deadlifts
50-60% Of 1rm Deadlift
6 Deficit Deadlifts
50-60% Of 1rm Deadlift
Part B)
5 Sets:
10 Double KB Sumo Deadlifts
5 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
10 Double KB Sumo Deadlifts
5 Bulgarian Split Squats (Each Side)
*Rest 60-90 Seconds Between Sets*
Part C)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
*Rest 2 Minutes*
5 Minutes Of Max Effort:
Plank Hold
Station 1: 3-5 DB Man Makers
Station 2: 10-12 DB Plank Slides
*Rest 2 Minutes*
5 Minutes Of Max Effort:
Plank Hold
Part D)
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Goblets Squats + 10 Seconds Goblet Squat Hold
Station 2: 12 DB Overhead Lunges + 10 Seconds Overhead Hold
Station 3: 12 DB Push Ups + 10 Seconds Half Push Up Hold
Station 1: 12 Goblets Squats + 10 Seconds Goblet Squat Hold
Station 2: 12 DB Overhead Lunges + 10 Seconds Overhead Hold
Station 3: 12 DB Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 12 DB Overhead Lunges:
12 DB Front Rack Lunges
Substitution For 10 Seconds Overhead Hold:
10 Seconds Front Rack Hold
12 DB Front Rack Lunges
Substitution For 10 Seconds Overhead Hold:
10 Seconds Front Rack Hold
MOVEMENT DEMOS
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Double KB Sumo Deadlift:
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
DB Man Maker:
https://youtu.be/_6vbOXBLCD4
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
Plank Hold:
https://youtu.be/TCZ3BireamU
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Overhead Lunge:
https://youtu.be/54crOcaH9pE
Overhead Hold:
https://youtu.be/q6qNFYEDVWs
DB Push Up:
https://youtu.be/Mihch7N83uo
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute For 6 Minutes (6 Sets):
1 Squat Snatch + 3 Snatch Balance
Set 1 - 6: 60-65% Of 1rm Squat Snatch
Every Minute For 4 Minutes (4 Sets):
2 Squat Cleans + 1 Split Jerk
Set 1 - 4: 60-65% Of 1rm Squat Clean And Jerk
1 Squat Snatch + 3 Snatch Balance
Set 1 - 6: 60-65% Of 1rm Squat Snatch
Every Minute For 4 Minutes (4 Sets):
2 Squat Cleans + 1 Split Jerk
Set 1 - 4: 60-65% Of 1rm Squat Clean And Jerk
Part B)
2 Sets:
1 Snatch High Pull + 1 Hang Power Snatch
Set 1 - 2: 50-60% Of 1rm Power Snatch
2 Sets:
1 Clean High Pull + 1 Hang Power Clean + 1 Push Jerk
Set 1 - 2: 50-60% Of 1rm Power Clean And Push Jerk
1 Snatch High Pull + 1 Hang Power Snatch
Set 1 - 2: 50-60% Of 1rm Power Snatch
2 Sets:
1 Clean High Pull + 1 Hang Power Clean + 1 Push Jerk
Set 1 - 2: 50-60% Of 1rm Power Clean And Push Jerk
Part C)
3 Sets:
6 Deficit Deadlifts
6 Seated Plate Raises + 10 Seconds Plate Raise Hold
40-50% Of 1rm Deadlift
6 Deficit Deadlifts
6 Seated Plate Raises + 10 Seconds Plate Raise Hold
40-50% Of 1rm Deadlift
MOVEMENT DEMOS
Squat Snatch:
https://youtu.be/Un40bWB2huI
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Squat Clean:
https://youtu.be/yT489tRHZg8
Split Jerk:
https://youtu.be/sHT50XslTBc
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Clean High Pull:
https://youtu.be/8jIRsonYGvg
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Seated Plate Raise:
https://youtu.be/P1dZuSpUUc8
Seated Plate Raise Hold:
https://youtu.be/YzZ0zVfN2P4
SATURDAY
May 22, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(12 Minute Time Cap)
20 Pop Squats
30 Deadlift Jumps
50 Mountain Climbers
400m Run
50 Mountain Climbers
30 Deadlift Jumps
20 Pop Squats
(12 Minute Time Cap)
20 Pop Squats
30 Deadlift Jumps
50 Mountain Climbers
400m Run
50 Mountain Climbers
30 Deadlift Jumps
20 Pop Squats
Part B)
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*
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
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:
https://youtu.be/88ar-MUh2ro
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Lunge Hold:
https://youtu.be/1xvk7K1s7_o
Broad Jump:
https://youtu.be/mOUCwjp6xs8
Air Squat:
https://youtu.be/aCsSvnjockk
Air Squat Hold:
https://youtu.be/3_Ehm97Fkv4
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM
Sumo Squat:
https://youtu.be/dI84HigJuQk
Inchworm:
https://youtu.be/2N-vP_P13hY
GS30
WARM UP
WORKOUT
Workout Details
Part A)
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
(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
Part B)
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*
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:
https://youtu.be/8yPcDDvWqsE
KB Swing:
https://youtu.be/DWB0TmruJuA
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Lunge Hold:
https://youtu.be/1xvk7K1s7_o
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Banded Air Squat Hold:
https://youtu.be/3_Ehm97Fkv4
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
KB Sumo Deadlift:
https://youtu.be/wZKs5e0QSZc
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
GS60
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
8 Bench Dips
8 Crossbody V Ups
2 Sets:
8 DB Tate Press
8 Plank Hip Taps
*Rest As Needed*
8 Bench Dips
8 Crossbody V Ups
2 Sets:
8 DB Tate Press
8 Plank Hip Taps
*Rest As Needed*
Part B)
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
(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
Part C)
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*
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
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:
https://youtu.be/sbKPRzlkJgo
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
Plank Hip Tap:
https://youtu.be/48Eo2IPWeYs
DB Thruster:
https://youtu.be/8yPcDDvWqsE
KB Swing:
https://youtu.be/DWB0TmruJuA
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Lunge Hold:
https://youtu.be/1xvk7K1s7_o
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Banded Air Squat Hold:
https://youtu.be/3_Ehm97Fkv4
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
KB Sumo Deadlift:
https://youtu.be/wZKs5e0QSZc
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
8 Bench Dips
8 Crossbody V Ups
2 Sets:
8 DB Tate Press
8 Plank Hip Taps
*Rest As Needed*
8 Bench Dips
8 Crossbody V Ups
2 Sets:
8 DB Tate Press
8 Plank Hip Taps
*Rest As Needed*
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
5 1-1-2 DB Bench Press
20-30 Seconds Seated Plate Raise Hold
5 1-1-2 DB Bench Press
20-30 Seconds Seated Plate Raise Hold
Part C)
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
(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
Part D)
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*
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:
https://youtu.be/sbKPRzlkJgo
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
Plank Hip Tap:
https://youtu.be/48Eo2IPWeYs
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Seated Plate Raise Hold:
https://youtu.be/YzZ0zVfN2P4
Thruster:
https://youtu.be/Jj6Ua6fbLOA
KB Swing:
https://youtu.be/DWB0TmruJuA
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Lunge Hold:
https://youtu.be/1xvk7K1s7_o
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Banded Air Squat Hold:
https://youtu.be/3_Ehm97Fkv4
DB Thruster:
https://youtu.be/8yPcDDvWqsE
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
KB Sumo Deadlift:
https://youtu.be/wZKs5e0QSZc
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
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
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
Part B)
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)
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
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
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 23, 2021
REST DAY
REST DAY
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