Week 20 | May 2021

MONDAY

May 17, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
21-15-9 (12 Minute Time Cap)

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)

Modifications

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
21-15-9 (18 Minute Time Cap)

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)

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

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

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
Part B)
 
21-15-9 (18 Minute Time Cap)

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)

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

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

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*
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
Part C)
 
21-15-9 (18 Minute Time Cap)

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)

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
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
Part C)
 
3 Sets:

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

MOVEMENT DEMOS

TUESDAY

May 18, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
10-20-30-40-50 Reps Of:
(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*

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

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
Part B)
 
4 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

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

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
Part B)
 
10-20-30-40-50 Reps Of:
(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*

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*
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
Part C)
 
10-20-30-40-50 Reps Of:
(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*

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

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
Part B)
 
5 Sets:

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*

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 19, 2021

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
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

Modifications

Substitution For 200m Run:
6-8 Calorie On Any Machine / 50 Plank Jacks / 20 Butterfly Sit Ups / 50 Jumping Jacks

MOVEMENT DEMOS

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
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

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

MOVEMENT DEMOS

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)
Part B)
 
5 Rounds For Time (15 Minute Time Cap):

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

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

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*
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
Part C)
 
5 Rounds For Time (15 Minute Time Cap):

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

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

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
Part B)
 
3 Sets:

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*

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

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
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

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
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

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*
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
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

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
Part B)
 
5 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
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

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

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
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
Part C)
 
3 Sets:

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

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
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*

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:
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
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*

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*
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
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*

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

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*
Part B)
 
Every 2 Minutes For 10 Minutes (5 Sets):

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
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*

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
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)

MOVEMENT DEMOS

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

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow

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