Week 21 | May 2021
MONDAY
May 24, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 9 Minutes (3 Sets):
400m Run
4-8 Burpee Broad Jumps
4-8 Vertical Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Pike Hold
4 Sets:
8 Hip Thrusts
8 Frog Pumps
*Banded Optional
Buy Out:
30-50 Seconds Pike Hold
Modifications
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
MOVEMENT DEMOS
Burpee Broad Jump:
Vertical Jump:
Push Up:
Pike Hold:
Frog Pump:
Text
GS30
WARM UP
WORKOUT
Workout Details
A
Every 6 Minutes For 18 Minutes (3 Sets):
400m Run
4-8 Alternating DB Snatches
4-8 Box Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Handstand Hold
4 Sets:
8 Banded Hip Thrusts
8 Banded Frog Pumps
Buy Out:
30-50 Seconds Handstand Hold
Text
Modifications
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
Substitution For 4-8 Box Jumps:
4-8 Box Step Ups / 8-12 Jumping Air Squats / 8-12 Pop Squats / 8-12 Jumping Lunges
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Of: Wall Walks / Pike Hold / Feet Elevated Pike Hold
MOVEMENT DEMOS
Alternating DB Snatch:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GS60
WARM UP
WORKOUT
Workout Details
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 Back Rack Reverse Lunges
INTO
20-30 Seconds Weighted Wall Sit Hold
Every 6 Minutes For 18 Minutes (3 Sets):
400m Run
4-8 Alternating DB Snatches
4-8 Box Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Handstand Hold
4 Sets:
8 Banded Hip Thrusts
8 Banded Frog Pumps
Buy Out:
30-50 Seconds Handstand Hold
Modifications
Substitution For 4 Pause Back Squats:
8-12 Back Squat At Lighter Weight / 8-12 Goblet Squats / 8-12 Air Squats + 10-20 Seconds Air Squat Hold
Substitution For 6-8 Back Rack Reverse Lunges:
6-8 DB Reverse Lunges / 8-12 Reverse Lunges / 8-12 Air Squats
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
Substitution For 4-8 Box Jumps:
4-8 Box Step Ups / 8-12 Jumping Air Squats / 8-12 Pop Squats / 8-12 Jumping Lunges
Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Of: Wall Walks / Pike Hold / Feet Elevated Pike Hold
MOVEMENT DEMOS
Pause Back Squat:
Back Rack Reverse Lunge:
Weighted Wall Sit Hold:
Alternating DB Snatch:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GS60+
WARM UP
WORKOUT
Workout Details
5 Sets:
2 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
60-70% Of 1rm Squat Snatch
*Rest 60-90 Seconds Between Sets*
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 Back Rack Reverse Lunges
INTO
20-30 Seconds Weighted Wall Sit Hold
Every 6 Minutes For 18 Minutes (3 Sets):
400m Run
4-8 Power Snatches
4-8 Box Jumps
4-8 Push Ups
Buy In:
30-50 Seconds Handstand Hold
4 Sets:
8 Banded Hip Thrusts
8 Banded Frog Pumps
Buy Out:
30-50 Seconds Handstand Hold
Modifications
Substitution For 400m Run:
10-15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 100 Mountain Climbers / 30-40 Butterfly Sit Ups / 30 Down Ups
Substitution For 4-8 Box Jumps:
4-8 Box Step Ups / 8-12 Jumping Air Squats / 8-12 Pop Squats / 8-12 Jumping Lunges
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Overhead Squat:
Pause Back Squat:
Back Rack Reverse Lunge:
Weighted Wall Sit Hold:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
2 Power Snatch + 2 Hang Power Snatch + 2 Overhead Squats
Set 1 - 3: 60-70% Of 1rm Squat Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
Set 1 - 3: 60-70% Of 1rm Squat Snatch
*Rest As Needed*
5 Sets:
5 Pause Back Squats
60-65% Of 1rm Back Squat
*Rest As Needed*
2 Sets:
10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions
2 Sets:
20 Banded Frog Pumps
30 Seconds Handstand Hold
*Rest As Needed*
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Overhead Squat:
Snatch High Pull:
Hang Squat Snatch:
Pause Back Squat:
Banded Fire Hydrant:
Floor Extension:
Banded Frog Pump:
Handstand Hold:
TUESDAY
May 25, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 10 Minutes:
10 Crossbody V Ups
15 Deadlift Jumps
20 Down Ups
15 Sumo Squats
10 Tricep Extensions
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
MOVEMENT DEMOS
Crossbody V Up:
Deadlift Jump:
Down Up:
Sumo Squat:
Tricep Extension:
Lateral Raise:
Hand Release Push Up:
Half Push Up Hold:
GS30
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 15 Minutes:
10 Hanging Knee Raises
15 KB Sumo Deadlifts
20 Down Up Over KB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
MOVEMENT DEMOS
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GS60
WARM UP
WORKOUT
Workout Details
2 Sets:
10 Banded Face Pulls
10 Plate Overhead Sit Ups
2 Sets:
10 Banded Hollow Hold Lat Pull Downs
10 Side Plank Bounces (Each Side)
*Rest As Needed*
As Many Rounds As Possible In 15 Minutes:
10 Hanging Knee Raises
15 KB Sumo Deadlifts
20 Down Up Over KB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Crossbody V Ups / 10 V Ups / 10 Tuck Ups
MOVEMENT DEMOS
Banded Face Pull:
Plate Overhead Sit Up:
Banded Hollow Hold Lat Pull Down:
Side Plank Bounce:
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GS60+
WARM UP
WORKOUT
Workout Details
4 Sets:
4 Strict Press + 4 Push Press
50-60% Of 1rm Strict Press
*Rest 60-90 Seconds Between Sets*
2 Sets:
10 Banded Face Pulls
10 Plate Overhead Sit Ups
2 Sets:
10 Banded Hollow Hold Lat Pull Downs
10 Side Plank Bounces (Each Side)
*Rest As Needed*
As Many Rounds As Possible In 15 Minutes:
10 Hanging Knee Raises
15 KB Sumo Deadlifts
20 Down Up Over KB
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 10 DB Lateral Raises + 10 Seconds Lateral Raise Hold
Station 2: 10 Hand Release Push Ups + 10 Seconds Half Push Up Hold
Modifications
Substitution For 10 Hanging Knee Raises:
10 Straight Leg Raises / 10 Crossbody V Ups / 10 V Ups / 10 Tuck Ups
MOVEMENT DEMOS
Strict Press:
Push Press:
Banded Face Pull:
Plate Overhead Sit Up:
Banded Hollow Hold Lat Pull Down:
Side Plank Bounce:
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
2 Power Clean + 1 Push Jerk
Set 1 - 3: 55-65% 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
*Rest As Needed*
Every 90 Seconds For 9 Minutes (6 Sets)
5 Barbell Tall Jerks
Optional: Build Up To 50-60%
3 Sets:
12 DB Death March
9 Banded Hip Thrusts
6 Single Leg Romanian Deadlifts (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
Power Clean:
Push Jerk:
Clean High Pull:
Hang Squat Clean:
Tall Jerk:
DB Death March:
Banded Hip Thrust:
Single Leg Romanian Deadlift:
WEDNESDAY
May 26, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
4 Rounds For Time:
(10 Minute Time Cap)
16 Crossover Lunges
16 Pop Squats
200m Run
Every 2 Minutes For 12 Minutes (6 Sets):
12 Broad Jumps
10 Hands Overhead Sit Ups
8 Russian Twists
Modifications
Substitution For 200m Run:
6-8 Calorie On Any Machine / 15 Butterfly Sit Ups / 15 Down Ups / 50 Bicycle Kicks
MOVEMENT DEMOS
Crossover Lunge:
Pop Squat:
Broad Jump:
Hands Overhead Sit Up:
Russian Twist:
GS30
WARM UP
WORKOUT
Workout Details
4 Rounds For Time:
(15 Minute Time Cap)
16 Alternating DB Hang Clean And Jerks
16 DB Goblet Squats
400m Row
Every 2 Minutes For 12 Minutes (6 Sets):
12 Plate Ground To Overhead
10 Plate Overhead Sit Ups
8 Plate Russian Twists
Modifications
Substitution For 400m Row:
10-15 Calorie On Any Machine / 400m Run / 75 Double Unders / 150 Single Unders / 50 Butterfly Sit Ups / 75 Plank Jacks
Substitution For 12 Plate Ground To Overheads:
12 Double DB Snatch / 12 Alternating DB Snatch / 12 Down Up Devils Press
Substitution For 10 Plate Overhead Sit Ups:
12 Hands Overhead Sit Ups / 12 Weighted Sit Ups
Substitution For 8 Plate Russian Twists:
8 Weighted Russian Twists / 16 Russian Twists
MOVEMENT DEMOS
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GS60
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Single Arm DB Hang Cleans (Each Side)
Station 2: 3-6 Front Squats
Station 3: 6-8 Single Arm DB Overhead Lunges (Each Side)
60-70% Of 1rm Front Squat
4 Rounds For Time:
(15 Minute Time Cap)
16 Alternating DB Hang Clean And Jerks
16 DB Goblet Squats
400m Row
Every 2 Minutes For 12 Minutes (6 Sets):
12 Plate Ground To Overhead
10 Plate Overhead Sit Ups
8 Plate Russian Twists
Modifications
Substitution For 3-6 Front Squats:
6-12 DB Front Squats / 6-12 DB Front Rack Lunges
Substitution For 400m Row:
10-15 Calorie On Any Machine / 400m Run / 75 Double Unders / 150 Single Unders / 50 Butterfly Sit Ups / 75 Plank Jacks
MOVEMENT DEMOS
Single Arm DB Hang Power Clean:
Front Squat:
Single Arm DB Overhead Lunge:
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GS60+
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
1 Squat Clean + 1 Hang Power Clean + 5 Seconds Front Squat Hold
50-60% Of 1rm Squat Clean
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Single Arm DB Hang Cleans (Each Side)
Station 2: 3-6 Front Squats
Station 3: 6-8 Single Arm DB Overhead Lunges (Each Side)
60-70% Of 1rm Front Squat
4 Rounds For Time:
(15 Minute Time Cap)
16 Alternating DB Hang Clean And Jerks
16 DB Goblet Squats
400m Row
Every 2 Minutes For 12 Minutes (6 Sets):
12 Plate Ground To Overhead
10 Plate Overhead Sit Ups
8 Plate Russian Twists
Modifications
Substitution For 400m Row:
10-15 Calorie On Any Machine / 400m Run / 75 Double Unders / 150 Single Unders / 50 Butterfly Sit Ups / 75 Plank Jacks
MOVEMENT DEMOS
Squat Clean:
Hang Power Clean:
Single Arm DB Hang Power Clean:
Front Squat:
Single Arm DB Overhead Lunge:
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GSOLY
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squats + 10 Seconds Full Grip Front Squat Hold
55-65% Of 1rm Front Squat
Every 2 Minutes For 12 Minutes (6 Sets):
5 Tempo Back Squats (3 Second Descent)
55-65% Of 1rm Back Squat
2 Sets:
6-10 Bulgarian Split Squats (Each Side)
6 Barbell Good Mornings
*Rest As Needed*
5 Minutes Of Max Effort:
Plank Hold
MOVEMENT DEMOS
Front Squat:
Back Squat:
Bulgarian Split Squat:
Barbell Good Morning:
Plank Hold:
THURSDAY
May 27, 2021
REST DAY
A NOTE FROM COACH RACHEL
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
#STAYMOVING DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
May 28, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 Pike Shoulder Taps
Station 2: 9-12 Push Up Down Dogs
Station 3: 30-50 Seconds Mountain Climber Twists
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 Split Lunges (Each Side)
8 Glute Bridges
*Banded Optional
*Rest 60-90 Seconds Between Sets*
Modifications
MOVEMENT DEMOS
Pike Shoulder Tap:
Push Up Down Dog:
Mountain Climber Twist:
Plank Hold:
Single Leg Deadlift:
Split Lunge:
Glute Bridge:
GS30
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 DB Push Press
Station 2: 9-12 DB Renegade Rows
Station 3: 6-9 Calorie Bike
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 DB Split Lunges (Each Side)
8 Banded Glute Bridges
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-9 Calorie Bike:
250m On Any Machine / 200m Run / 6-9 Burpees / 40 Double Unders / 80 Single Unders
MOVEMENT DEMOS
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GS60
WARM UP
WORKOUT
Workout Details
2 Sets:
5 Double KB Swings
10 Seated DB Arnold Press
2 Sets:
5 Single Arm KB Clusters (Each Side)
10 DB Floor Press
*Rest As Needed*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 DB Push Press
Station 2: 9-12 DB Renegade Rows
Station 3: 6-9 Calorie Bike
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 DB Split Lunges (Each Side)
8 Banded Glute Bridges
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-9 Calorie Bike:
250m On Any Machine / 200m Run / 6-9 Burpees / 40 Double Unders / 80 Single Unders
MOVEMENT DEMOS
Double KB Swing:
Seated DB Arnold Press:
Single Arm KB Cluster:
DB Floor Press:
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GS60+
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deficit Deadlifts
50-60% Of 1rm Deadlift
2 Sets:
5 Double KB Swings
10 Seated DB Arnold Press
2 Sets:
5 Single Arm KB Clusters (Each Side)
10 DB Floor Press
*Rest As Needed*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 12-15 DB Push Press
Station 2: 9-12 DB Renegade Rows
Station 3: 6-9 Calorie Bike
Station 4: 30-50 Seconds Plank Hold
4 Sets:
8 Single Leg Deadlifts (Each Side)
8 DB Split Lunges (Each Side)
8 Banded Glute Bridges
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-9 Calorie Bike:
250m On Any Machine / 200m Run / 6-9 Burpees / 40 Double Unders / 80 Single Unders
MOVEMENT DEMOS
Deficit Deadlift:
Double KB Swing:
Seated DB Arnold Press:
Single Arm KB Cluster:
DB Floor Press:
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GSOLY
WARM UP
WORKOUT
Workout Details
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 - 6: 60-65% Of 1rm Squat Clean And Jerk
2 Sets:
1 Snatch High Pull + 1 Hang Power Snatch
Set 1 - 2: 50-60% Of 1rm Squat Snatch
2 Sets:
1 Clean High Pull + 1 Hang Power Clean & Push Jerk
Set 1 - 2: 50-60% Of 1rm Squat Clean And Push Jerk
3 Sets:
6 Deficit Deadlifts
6 Seated Plate Raises + 10 Seconds Plate Raise Hold
50-55% Of 1rm Deadlift
MOVEMENT DEMOS
Squat Snatch:
Snatch Balance:
Squat Clean:
Split Jerk:
Snatch High Pull:
Hang Power Snatch:
Clean High Pull:
Hang Power Clean:
Push Jerk:
Deficit Deadlift:
Seated Plate Raise:
SATURDAY
May 29, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
30 Rounds For Time:
(20 Minute Time Cap)
5 Jumping Air Squats
3 Push Ups
1 Burpee
Modifications
MOVEMENT DEMOS
Jumping Air Squat:
Push Up:
Burpee:
GS30
WARM UP
WORKOUT
Workout Details
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Double DB Snatch
Modifications
Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats
MOVEMENT DEMOS
Wallball:
Push Up:
Double DB Snatch:
https://youtu.be/yktuyFDEblIa
GS60
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Glute Bridge Walkouts
Station 2: 30-50 Seconds Handstand Hold
Station 3: 30-50 Seconds Banded Hamstring Curls
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Double DB Snatch
Modifications
Substitution For 30-50 Seconds Handstand Hold / 30-50 Seconds Feet Elevated Pike Hold / 30-50 Seconds Wall Walks
Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats
MOVEMENT DEMOS
Banded Glute Bridge Walkout:
Handstand Hold:
Banded Hamstring Curl:
Wallball:
Push Up:
Double DB Snatch:
GS60+
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Glute Bridge Walkouts
Station 2: 30-50 Seconds Handstand Hold
Station 3: 30-50 Seconds Banded Hamstring Curls
4 Sets:
8 Incline Bench Press
8 Banded Hip Thrusts + 10 Seconds Hip Thrust Hold
*Rest 60-90 Seconds Between Sets*
30 Rounds For Time:
(30 Minute Time Cap)
5 Wallballs
3 Push Ups
1 Power Snatch
Modifications
Substitution For 30-50 Seconds Handstand Hold / 30-50 Seconds Feet Elevated Pike Hold / 30-50 Seconds Wall Walks
Substitution For 5 Wallballs:
5 DB Thrusters / 5 DB Front Squats
MOVEMENT DEMOS
Banded Glute Bridge Walkout:
Handstand Hold:
Banded Hamstring Curl:
Incline Bench Press:
Banded Hip Thrust:
Wallball:
Push Up:
Power Snatch:
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
1-3 Back Squats
80-85% Of 1rm Back Squat
*Rest 60-90 Seconds Between Sets*
3 Sets:
1-3 Front Squats
80-85% Of 1rm Front Squat
*Rest 60-90 Seconds Between Sets*
3 Sets:
20-30 Seconds Weighted Hollow Hold
20-30 Seconds Flutter Kicks
*Rest As Needed*
MOVEMENT DEMOS
Back Squat:
Front Squat:
Weighted Hollow Hold:
Flutter Kick:
SUNDAY
May 30, 2021
REST DAY
A NOTE FROM COACH RACHEL
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