Week 21 | May 2021

MONDAY

May 24, 2021

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

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:

https://youtu.be/oNGTVMs3O6g

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

Banded Hip Thrust:

https://youtu.be/CMrgf91CKzQ

 

Banded Frog Pump:

https://youtu.be/VLcWaNFVsZQ

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:

https://youtu.be/HsnyHv61qMo

 

Back Rack Reverse Lunge:

https://youtu.be/7keXO3goIlY

 

Weighted Wall Sit Hold:

https://youtu.be/sGkLgz4N0ew

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

Banded Hip Thrust:

https://youtu.be/CMrgf91CKzQ

 

Banded Frog Pump:

https://youtu.be/VLcWaNFVsZQ

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:

https://youtu.be/MmHPIjbsW28

 

Hang Power Snatch:

https://youtu.be/KW3eHkdgPZA

 

Overhead Squat:

https://youtu.be/iaj6zdfZhTI

 

Pause Back Squat:

https://youtu.be/HsnyHv61qMo

 

Back Rack Reverse Lunge:

https://youtu.be/7keXO3goIlY

 

Weighted Wall Sit Hold:

https://youtu.be/sGkLgz4N0ew

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

Banded Hip Thrust:

https://youtu.be/CMrgf91CKzQ

 

Banded Frog Pump:

https://youtu.be/VLcWaNFVsZQ

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:

https://youtu.be/MmHPIjbsW28

 

Hang Power Snatch:

https://youtu.be/KW3eHkdgPZA

 

Overhead Squat:

https://youtu.be/iaj6zdfZhTI

 

Snatch High Pull:

https://youtu.be/eyDyXDDdUTQ

 

Hang Squat Snatch:

https://youtu.be/BFAcAi0NHuM

 

Pause Back Squat:

https://youtu.be/HsnyHv61qMo

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

 

Floor Extension:

https://youtu.be/2IgJCgKD4wM

 

Banded Frog Pump:

https://youtu.be/VLcWaNFVsZQ

 

Handstand Hold:

https://youtu.be/eA5dynhksjs


TUESDAY

May 25, 2021

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:

https://youtu.be/NUzbowAUzBE

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Down Up:

https://youtu.be/E-gzFtuecIs

 

Sumo Squat:

https://youtu.be/dI84HigJuQk

 

Tricep Extension:

https://youtu.be/_o6S5sjhgIQ

 

Lateral Raise:

https://youtu.be/GftTlsvGX9s

 

Hand Release Push Up:

https://youtu.be/ZqhLQDPuigc

 

Half Push Up Hold:

https://youtu.be/LOPZjjsPy1Q

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:

https://youtu.be/YoqU047BHRs

 

KB Sumo Deadlift:

https://youtu.be/wZKs5e0QSZc

 

Down Up Over KB:

 

DB Lateral Raise:

https://youtu.be/ntOPR3ZhWYg

 

DB Lateral Raise Hold:

 

Hand Release Push Up:

https://youtu.be/ZqhLQDPuigc

 

Half Push Up Hold:

https://youtu.be/LOPZjjsPy1Q

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:

https://youtu.be/XjItcZfIZno

 

Plate Overhead Sit Up:

https://youtu.be/_j6T5M0llcg

 

Banded Hollow Hold Lat Pull Down:

https://youtu.be/kgsTUUzLRWo

 

Side Plank Bounce:

https://youtu.be/3iL79EAxZvE

 

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

KB Sumo Deadlift:

https://youtu.be/wZKs5e0QSZc

 

Down Up Over KB:

 

DB Lateral Raise:

https://youtu.be/ntOPR3ZhWYg

 

DB Lateral Raise Hold:

 

Hand Release Push Up:

https://youtu.be/ZqhLQDPuigc

 

Half Push Up Hold:

https://youtu.be/LOPZjjsPy1Q

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:

https://youtu.be/rDxIXuA75Ww

 

Push Press:

https://youtu.be/cEwY4LL-hgU

 

Banded Face Pull:

https://youtu.be/XjItcZfIZno

 

Plate Overhead Sit Up:

https://youtu.be/_j6T5M0llcg

 

Banded Hollow Hold Lat Pull Down:

https://youtu.be/kgsTUUzLRWo

 

Side Plank Bounce:

https://youtu.be/3iL79EAxZvE

 

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

KB Sumo Deadlift:

https://youtu.be/wZKs5e0QSZc

 

Down Up Over KB:

 

DB Lateral Raise:

https://youtu.be/ntOPR3ZhWYg

 

DB Lateral Raise Hold:

 

Hand Release Push Up:

https://youtu.be/ZqhLQDPuigc

 

Half Push Up Hold:

https://youtu.be/LOPZjjsPy1Q

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:

https://youtu.be/AbJEX5trkkU

 

Push Jerk:

https://youtu.be/CCvfqA0Ieko

 

Clean High Pull:

https://youtu.be/8jIRsonYGvg

 

Hang Squat Clean:

https://youtu.be/3eMcMSHAiME

 

Tall Jerk:

https://youtu.be/PlGNg9uJ6kA

 

DB Death March:

https://youtu.be/ksstmpzOS6E

 

Banded Hip Thrust:

https://youtu.be/CMrgf91CKzQ

 

Single Leg Romanian Deadlift:

https://youtu.be/oouOHzqYhi0


WEDNESDAY

May 26, 2021

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:

https://youtu.be/QExyEzPiPck

 

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Broad Jump:

https://youtu.be/mOUCwjp6xs8

 

Hands Overhead Sit Up:

https://youtu.be/gHZjoE49wZo

 

Russian Twist:

https://youtu.be/MNYz1CiJA2g

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:

https://youtu.be/fXDhKtBkUkY

 

DB Goblet Squat:

https://youtu.be/Jv_oZyuSvX4

 

Plate Ground To Overhead:

https://youtu.be/M_03fmgvmw0

 

Plate Overhead Sit Up:

https://youtu.be/_j6T5M0llcg

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:

https://youtu.be/aMMm7iEhB0s

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Single Arm DB Overhead Lunge:

https://youtu.be/UCxS1A59CV4

 

Alternating DB Hang Clean And Jerk:

https://youtu.be/fXDhKtBkUkY

 

DB Goblet Squat:

https://youtu.be/Jv_oZyuSvX4

 

Plate Ground To Overhead:

https://youtu.be/M_03fmgvmw0

 

Plate Overhead Sit Up:

https://youtu.be/_j6T5M0llcg

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:

https://youtu.be/yT489tRHZg8

 

Hang Power Clean:

https://youtu.be/CgeMWG0_9kY

 

Single Arm DB Hang Power Clean:

https://youtu.be/aMMm7iEhB0s

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Single Arm DB Overhead Lunge:

https://youtu.be/UCxS1A59CV4

 

Alternating DB Hang Clean And Jerk:

https://youtu.be/fXDhKtBkUkY

 

DB Goblet Squat:

https://youtu.be/Jv_oZyuSvX4

 

Plate Ground To Overhead:

https://youtu.be/M_03fmgvmw0

 

Plate Overhead Sit Up:

https://youtu.be/_j6T5M0llcg

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:

https://youtu.be/-_Nw3jP6J1w

 

Back Squat:

https://youtu.be/HsnyHv61qMo

 

Bulgarian Split Squat:

https://youtu.be/kt6zzM-OfWc

 

Barbell Good Morning:

https://youtu.be/ebgo50EKxXU

 

Plank Hold:

https://youtu.be/TCZ3BireamU


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

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:

https://youtu.be/4dY4AQjyz5Q

 

Push Up Down Dog:

https://youtu.be/413MOPVxfW8

 

Mountain Climber Twist:

https://youtu.be/9cJt9o45NvM

 

Plank Hold:

https://youtu.be/TCZ3BireamU

 

Single Leg Deadlift:

https://youtu.be/s54nMTWJYOk

 

Split Lunge:

https://youtu.be/fNZMWb-X3to

 

Glute Bridge:

https://youtu.be/SNsrJcSxMTM

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:

https://youtu.be/znW6BTFr6Io

 

DB Renegade Row:

https://youtu.be/6DkSfh3ZLj0

 

Plank Hold:

https://youtu.be/TCZ3BireamU

 

Single Leg Deadlift:

https://youtu.be/oouOHzqYhi0

 

DB Split Lunge:

https://youtu.be/zpVL54TR1e0

 

Banded Glute Bridge:

https://youtu.be/toP9P4SwKsI

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:

https://youtu.be/zd3WFq7eSnU

 

Seated DB Arnold Press:

https://youtu.be/8LCWcgLnWoo

 

Single Arm KB Cluster:

https://youtu.be/HPl77DeYLmw

 

DB Floor Press:

https://youtu.be/zFe1KItJKfo

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

DB Renegade Row:

https://youtu.be/6DkSfh3ZLj0

 

Plank Hold:

https://youtu.be/TCZ3BireamU

 

Single Leg Deadlift:

https://youtu.be/oouOHzqYhi0

 

DB Split Lunge:

https://youtu.be/zpVL54TR1e0

 

Banded Glute Bridge:

https://youtu.be/toP9P4SwKsI

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:

https://youtu.be/tYxHj-JrT9A

 

Double KB Swing:

https://youtu.be/zd3WFq7eSnU

 

Seated DB Arnold Press:

https://youtu.be/8LCWcgLnWoo

 

Single Arm KB Cluster:

https://youtu.be/HPl77DeYLmw

 

DB Floor Press:

https://youtu.be/zFe1KItJKfo

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

DB Renegade Row:

https://youtu.be/6DkSfh3ZLj0

 

Plank Hold:

https://youtu.be/TCZ3BireamU

 

Single Leg Deadlift:

https://youtu.be/oouOHzqYhi0

 

DB Split Lunge:

https://youtu.be/zpVL54TR1e0

 

Banded Glute Bridge:

https://youtu.be/toP9P4SwKsI

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:

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


SATURDAY

May 29, 2021

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

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:

https://youtu.be/eJ7TZf9JTFA

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

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:

https://youtu.be/ROp6V0tuXQo

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

Banded Hamstring Curl:

https://youtu.be/aO8RymF2XrY

 

Wallball:

https://youtu.be/eJ7TZf9JTFA

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Double DB Snatch:

https://youtu.be/yktuyFDEblI

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:

https://youtu.be/ROp6V0tuXQo

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

Banded Hamstring Curl:

https://youtu.be/aO8RymF2XrY

 

Incline Bench Press:

https://youtu.be/Gb9QCm9w-II

 

Banded Hip Thrust:

https://youtu.be/CMrgf91CKzQ

 

Wallball:

https://youtu.be/eJ7TZf9JTFA

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Power Snatch:

https://youtu.be/MmHPIjbsW28

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:

https://youtu.be/HsnyHv61qMo

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Weighted Hollow Hold:

https://youtu.be/r24hK9P2QTw

 

Flutter Kick:

https://youtu.be/eXHVnJKEwKI


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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow