Week 22 | June 2021
MONDAY
May 31, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
"GSMurph"
(20 Minute Time Cap):
Option 1:
800m Run
50 Bodyweight Upright Rows
75 Push Ups
150 Air Squats
800m Run
Option 2:
400 – 800m Run
5 Rounds Of:
15 Bodyweight Upright Rows
15 Push Ups
30 Air Squats
400 – 800m Run
(20 Minute Time Cap):
Option 1:
800m Run
50 Bodyweight Upright Rows
75 Push Ups
150 Air Squats
800m Run
Option 2:
400 – 800m Run
5 Rounds Of:
15 Bodyweight Upright Rows
15 Push Ups
30 Air Squats
400 – 800m Run
Modifications
Modifications
Substitution For 400m-800m Run:
400m-800m Row / 20-40 Calorie Bike / 50 Burpees / 100 Butterfly Sit Ups / 100 Mountain Climbers / On A 4-8 Minute Clock: Plank Hold / As Many Round As Possible In 4-8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Bodyweight Upright Row:
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
400m-800m Row / 20-40 Calorie Bike / 50 Burpees / 100 Butterfly Sit Ups / 100 Mountain Climbers / On A 4-8 Minute Clock: Plank Hold / As Many Round As Possible In 4-8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Bodyweight Upright Row:
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
MOVEMENT DEMOS
Pull Up:
https://www.youtube.com/watch?v=FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
https://www.youtube.com/watch?v=FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
GS30
WARM UP
WORKOUT
Workout Details
Part A)
"GSMurph"
(30 Minute Time Cap):
Option 1:
800m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
800m Run
Option 2:
400m – 800m Run
25 Strict Pull Ups
50 Push Ups
75 Air Squats
400m – 800m Run
(30 Minute Time Cap):
Option 1:
800m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
800m Run
Option 2:
400m – 800m Run
25 Strict Pull Ups
50 Push Ups
75 Air Squats
400m – 800m Run
Modifications
Modifications
Substitution For 800m-1 Mile Run:
800m-1600m Row / 50-80 Calorie Bike / 50 Burpees + 100 Butterfly Sit Ups / 100 Atomic Sit Ups + 200 Mountain Climbers / On An 8 Minute Clock: Plank Hold / As Many Round As Possible In 8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Pull Ups:
DB Bent Over Rows / DB Upright Rows
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
800m-1600m Row / 50-80 Calorie Bike / 50 Burpees + 100 Butterfly Sit Ups / 100 Atomic Sit Ups + 200 Mountain Climbers / On An 8 Minute Clock: Plank Hold / As Many Round As Possible In 8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Pull Ups:
DB Bent Over Rows / DB Upright Rows
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
MOVEMENT DEMOS
Pull Up:
GS60
WARM UP
WORKOUT
Workout Details
Part A)
"GSMurph"
(45 Minute Time Cap):
Option 1:
800m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
800m Run
Option 2:
800m – 1 Mile Run
10 Rounds Of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m – 1 Mile Run
(45 Minute Time Cap):
Option 1:
800m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
800m Run
Option 2:
800m – 1 Mile Run
10 Rounds Of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m – 1 Mile Run
Modifications
Modifications
Substitution For 800m-1 Mile Run:
800m-1600m Row / 50-80 Calorie Bike / 50 Burpees + 100 Butterfly Sit Ups / 100 Atomic Sit Ups + 200 Mountain Climbers / On An 8 Minute Clock: Plank Hold / As Many Round As Possible In 8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Pull Ups:
DB Bent Over Rows / DB Upright Rows
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
800m-1600m Row / 50-80 Calorie Bike / 50 Burpees + 100 Butterfly Sit Ups / 100 Atomic Sit Ups + 200 Mountain Climbers / On An 8 Minute Clock: Plank Hold / As Many Round As Possible In 8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Pull Ups:
DB Bent Over Rows / DB Upright Rows
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
MOVEMENT DEMOS
Video Links
Pull Up:
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
1 Power Snatch + 2 Hang Power Snatch
60-70% Of 1rm Power Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
70-80% Of 1rm Squat Snatch
*Rest As Needed*
1 Power Snatch + 2 Hang Power Snatch
60-70% Of 1rm Power Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
70-80% Of 1rm Squat Snatch
*Rest As Needed*
Part B)
"GSMurph"
(45 Minute Time Cap):
Option 1:
800m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
800m Run
Option 2:
800m – 1 Mile Run
10 Rounds Of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m – 1 Mile Run
Option 3:
1 Mile Run
100 Strict Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Optional: Add Weight Vest
(45 Minute Time Cap):
Option 1:
800m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
800m Run
Option 2:
800m – 1 Mile Run
10 Rounds Of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m – 1 Mile Run
Option 3:
1 Mile Run
100 Strict Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Optional: Add Weight Vest
Modifications
Modifications
Substitution For 800m-1 mile Run:
800m-1600m Row / 50-80 Calorie Bike / 50 Burpees + 100 Butterfly Sit Ups / 100 Atomic Sit Ups + 200 Mountain Climbers / On An 8 Minute Clock: Plank Hold / As Many Round As Possible In 8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Pull Ups:
DB Bent Over Rows / DB Upright Rows
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
800m-1600m Row / 50-80 Calorie Bike / 50 Burpees + 100 Butterfly Sit Ups / 100 Atomic Sit Ups + 200 Mountain Climbers / On An 8 Minute Clock: Plank Hold / As Many Round As Possible In 8 Minutes: 20 Crossbody V Ups / 20 Shoulder Taps / 20 Down Ups / 20 Single Leg Romanian Deadlift (Each Side)
Substitution For Pull Ups:
DB Bent Over Rows / DB Upright Rows
Table Inverted Row:
https://youtu.be/6Ep3t6NfWnY
Banded Row:
https://youtu.be/VEInTyWtbMI
Door Frame Row:
https://youtu.be/qBph5elcDug
Substitution For Push Ups:
Banded Push Ups:
https://youtu.be/1-wweKtH5b4
MOVEMENT DEMOS
Video Links
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
https://youtu.be/MmHPIjbsW28
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls
Set 1 - 5: 60-70% Of 1rm Squat Snatch
3 Sets:
5 Hang Muscle Snatch
Set 1 - 3: 60-70% Of 1rm Squat Snatch
*Rest As Needed*
3 Snatch Pulls + 3 Snatch High Pulls
Set 1 - 5: 60-70% Of 1rm Squat Snatch
3 Sets:
5 Hang Muscle Snatch
Set 1 - 3: 60-70% Of 1rm Squat Snatch
*Rest As Needed*
Part B)
Every 2 Minutes For 6 Minutes (3 Sets):
2 Power Snatch + 2 Overhead Squat
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
60-70% Of 1rm Squat Snatch
2 Power Snatch + 2 Overhead Squat
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
60-70% 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
MOVEMENT DEMOS
Video Links
Snatch Pull:
https://youtu.be/3TMZTEnjKy4
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Muscle Snatch:
https://youtu.be/GT1T5nHvkgs
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
Muscle Snatch:
https://youtu.be/GT1T5nHvkgs
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
June 01, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
3 Rounds For Time:
(12 Minute Time Cap)
20 Mountain Climber Twists
10 Tricep Extensions
10 Down Ups
4 Sets:
8 Pike Shoulder Taps
10 Bent Over Snow Angels
12 Wall Slides
*Rest 60-90 Seconds Between Sets*
Modifications
MOVEMENT DEMOS
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
Down Up:
https://youtu.be/E-gzFtuecIs
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Bent Over Snow Angel:
https://youtu.be/8LAkqgj03Ms
Wall Slide:
https://youtu.be/DGAH8iyFY-M
GS30
WARM UP
WORKOUT
Workout Details
Modifications
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 400m Run / 100 Double Unders / 200 Single Unders / 30-40 V Ups
Substitution For 10 Strict Pull Ups:
10 Banded Pull Ups / 10 DB Bent Over Rows / 10 DB Push Ups
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
DB Floor Press:
https://youtu.be/zFe1KItJKfo
Bent Over DB Snow Angel:
https://youtu.be/d-O5MvDsU7o
Wall Slide:
https://youtu.be/DGAH8iyFY-M
GS60
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 6-8 Negative Pull Ups
Station 2: 10-20 Seconds Chin Over Bar Hold
Station 3: Rest
3 Rounds For Time:
(20 Minute Time Cap)
20 Calorie Row
10 Strict Pull Ups
10 Down Up Devils Press
4 Sets:
8 Z Press
10 Bent Over DB Snow Angels
12 Wall Slides
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-8 Negative Pull Up:
6-8 DB Bicep Curls / 6-8 Tempo Push Ups / 6-8 DB Arnold Press
Substitution For 10-20 Seconds Chin Over Bar Hold:
10-20 Seconds Hollow Hold / 10-20 Seconds DB Upright Rows
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 400m Run / 100 Double Unders / 200 Single Unders / 30-40 V Ups
Substitution For 10 Strict Pull Ups:
10 Banded Pull Ups / 10 DB Bent Over Rows / 10 DB Push Ups
Substitution For 8 Z Press:
8 DB Floor Seated Press
MOVEMENT DEMOS
Negative Pull Up:
https://youtu.be/QOF_wZti-w8
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
Z Press:
https://youtu.be/QiR9GEHU_2k
Bent Over DB Snow Angel:
https://youtu.be/d-O5MvDsU7o
Wall Slide:
https://youtu.be/DGAH8iyFY-M
GS60+
WARM UP
WORKOUT
Workout Details
2 Sets:
2 Push Press + 2 Push Jerk + 2 Split Jerk
50-60% Of 1rm Push Press
2 Sets:
10 Seconds Jerk Dip Hold + 2 Split Jerk
50-60% Of 1rm Split Jerk
*Rest As Needed*
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 6-8 Negative Pull Ups
Station 2: 10-20 Seconds Chin Over Bar Hold
Station 3: Rest
3 Rounds For Time:
(20 Minute Time Cap)
20 Calorie Row
10 Strict Pull Ups
10 Down Up Devils Press
4 Sets:
8 Z Press
10 Bent Over DB Snow Angels
12 Wall Slides
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 6-8 Negative Pull Up:
6-8 DB Bicep Curls / 6-8 Tempo Push Ups / 6-8 DB Arnold Press
Substitution For 10-20 Seconds Chin Over Bar Hold:
10-20 Seconds Hollow Hold / 10-20 Seconds DB Upright Rows
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 400m Run / 100 Double Unders / 200 Single Unders / 30-40 V Ups
Substitution For 10 Strict Pull Ups:
10 Banded Pull Ups / 10 DB Bent Over Rows / 10 DB Push Ups
MOVEMENT DEMOS
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8
Negative Pull Up:
https://youtu.be/QOF_wZti-w8
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
Z Press:
https://youtu.be/QiR9GEHU_2k
Bent Over DB Snow Angel:
https://youtu.be/d-O5MvDsU7o
Wall Slide:
https://youtu.be/DGAH8iyFY-M
GSOLY
WARM UP
WORKOUT
Workout Details
5 Sets:
3 Clean Pulls + 3 Clean High Pulls
Set 1 - 5: 60-70% Of 1rm Squat Clean
3 Sets:
3 Hang Muscle Cleans + 3 Front Squats
Set 1 - 3: 55-65% Of 1rm Muscle Clean
*Rest As Needed*
5 Sets:
10-20 Seconds Jerk Grip Overhead Hold
60-70% Of 1rm Split Jerk
*Rest As Needed*
2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
Modifications
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
June 02, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 5 Minutes:
10 Floor Touch To Jumps
5 Plank Jumps
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 Jumping Lunges
5 Plank Jumps
Buy In:
90 Seconds Hollow Hold
3 Sets:
12 Side Plank Bounces (Each Side)
20-30 Seconds L Sit Leg Lifts
Buy Out:
90 Seconds Hollow Hold
Modifications
MOVEMENT DEMOS
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
Side Plank Bounce:
https://youtu.be/3iL79EAxZvE
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
GS30
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 5 Minutes:
10 DB Clusters
5 Calorie Bike
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 DB Front Squats
5 Calorie Bike
Buy In:
90 Seconds Hollow Hold
3 Sets:
12 Side Plank Bounces (Each Side)
20-30 Seconds L Sit Leg Lifts
Buy Out:
90 Seconds Hollow Hold
Modifications
Substitution For 5 Calorie Bike:
5 Calorie On Any Machine / 100m Run / 25 Jumping Jacks / 20 Tuck Ups
MOVEMENT DEMOS
DB Cluster:
https://youtu.be/1OJ_k-sxDeg
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
Side Plank Bounce:
https://youtu.be/3iL79EAxZvE
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
GS60
WARM UP
WORKOUT
Workout Details
5 Sets:
5 Full Grip Front Squats
20 Double Unders / 40 Single Unders
70% Of 1rm Front Squats
*Rest 60-90 Seconds Between Sets*
As Many Rounds As Possible In 5 Minutes:
10 DB Clusters
5 Calorie Bike
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 DB Front Squats
5 Calorie Bike
Buy In:
90 Seconds Hollow Hold
3 Sets:
12 Side Plank Bounces (Each Side)
20-30 Seconds L Sit Leg Lifts
Buy Out:
90 Seconds Hollow Hold
Modifications
Substitution For 5 Full Grip Front Squats:
10 DB Front Squats / 10 DB Split Lunges (Each Side)
Substitution For 20 Double Unders / 40 Single Unders:
40 Mountain Climbers / 40 Quick Taps / 40 Bicycle Kicks / 20 Plank Jacks
Substitution For 5 Calorie Bike:
5 Calorie On Any Machine / 100m Run / 25 Jumping Jacks / 20 Tuck Ups
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
DB Cluster:
https://youtu.be/1OJ_k-sxDeg
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
Side Plank Bounce:
https://youtu.be/3iL79EAxZvE
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
GS60+
WARM UP
WORKOUT
Workout Details
5 Sets:
1 Power Clean+ 1 Hang Power Clean + 1 Hang Squat Clean
60-70% Of 1rm Squat Clean
*Rest 60-90 Seconds Between Sets*
5 Sets:
5 Full Grip Front Squats
20 Double Unders / 40 Single Unders
70% Of 1rm Front Squats
*Rest 60-90 Seconds Between Sets*
As Many Rounds As Possible In 5 Minutes:
10 Clusters
5 Calorie Bike
*Rest 1 Minute*
As Many Rounds As Possible In 5 Minutes:
10 Front Squats
5 Calorie Bike
Buy In:
90 Seconds Hollow Hold
3 Sets:
12 Side Plank Bounces (Each Side)
20-30 Seconds L Sit Leg Lifts
Buy Out:
90 Seconds Hollow Hold
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
40 Mountain Climbers / 40 Quick Taps / 40 Bicycle Kicks / 20 Plank Jacks
Substitution For 5 Calorie Bike:
5 Calorie On Any Machine / 100m Run / 25 Jumping Jacks / 20 Tuck Ups
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Cluster:
https://youtu.be/Qswm1e-HMaM
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
Side Plank Bounce:
https://youtu.be/3iL79EAxZvE
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
1-3 Front Squats
75-85% Of 1rm Front Squat
3 Sets:
1-3 Back Squats
75-85% Of 1rm Back Squat
4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels
*Rest As Needed*
Modifications
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
June 03, 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
June 04, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
4 Sets:
Against A 2 Minute Clock:
200m Run
Max Reps Of:
Sets 1 / 3: Push Ups
Sets 2 / 4: Crossbody V Ups
*Rest 1 Minute Between Sets*
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Cossack Squats + 10 Seconds Air Squat Hold
Station 2: 12 Plank Jacks + 6 Down Ups
Station 3: 12 Straight Leg Sit Ups + 10 Seconds Floor Seated L Sit Hold
Modifications
Substitution For 200m Run
250m On Any Machine / 6-9 Burpees / 20 Double Unders / 40 Single Unders / 15 KB Russian Swings / 50 Mountain Climber Twists
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
Cossack Squat:
https://youtu.be/jgwCIsyHDyY
Air Squat Hold:
https://youtu.be/3_Ehm97Fkv4
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Down Up:
https://youtu.be/E-gzFtuecIs
Straight Leg Sit Up:
https://youtu.be/6r19i_t8SfY
Floor Seated L Sit Hold:
https://youtu.be/vx4gNqxctfI
GS30
WARM UP
WORKOUT
Workout Details
4 Sets:
Against A 2 Minute Clock:
200m Run
Max Reps Of:
Sets 1 / 3: DB Push Ups
Sets 2 / 4: Hanging Knee Raises
*Rest 1 Minute Between Sets*
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Weighted Cossack Squats + 10 Seconds Goblet Front Rack Hold
Station 2: 12 Double Unders / 24 Single Unders + 6 Down Ups
Station 3: 12 Floor Seated DB Press + 10 Seconds Floor Seated L Sit Hold
Modifications
Substitution For 200m Run
250m On Any Machine / 6-9 Burpees / 20 Double Unders / 40 Single Unders / 15 KB Russian Swings / 50 Mountain Climber Twists
Substitution For Max Reps Of Hanging Knee Raises:
Max Reps Of: Tuck Ups / Crossbody V Ups / Flutter Kicks / Bicycle Kicks
Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Butt Kickers / 12 Crossbody V Ups
MOVEMENT DEMOS
DB Push Up:
https://youtu.be/Mihch7N83uo
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Weighted Cossack Squat:
https://youtu.be/vhfi6iQ6cgc
Goblet Front Rack Hold:
https://youtu.be/wXXcopK5TQk
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Down Up:
https://youtu.be/E-gzFtuecIs
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
Floor Seated L Sit Hold:
https://youtu.be/vx4gNqxctfI
https://youtu.be/Mihch7N83uo
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Weighted Cossack Squat:
https://youtu.be/vhfi6iQ6cgc
Goblet Front Rack Hold:
https://youtu.be/wXXcopK5TQk
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Down Up:
https://youtu.be/E-gzFtuecIs
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
Floor Seated L Sit Hold:
https://youtu.be/vx4gNqxctfI
GS60
WARM UP
WORKOUT
Workout Details
5 Sets:
10 Double KB Sumo Deadlifts
10 Lateral Lunges
*Rest 60-90 Seconds Between Sets*
4 Sets:
Against A 2 Minute Clock:
200m Run
Max Reps Of:
Sets 1 / 3: DB Push Ups
Sets 2 / 4: Hanging Knee Raises
*Rest 1 Minute Between Sets*
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Weighted Cossack Squats + 10 Seconds Goblet Front Rack Hold
Station 2: 12 Double Unders / 24 Single Unders + 6 Down Ups
Station 3: 12 Floor Seated DB Press + 10 Seconds Floor Seated L Sit Hold
Modifications
Substitution For 200m Run
250m On Any Machine / 6-9 Burpees / 20 Double Unders / 40 Single Unders / 15 KB Russian Swings / 50 Mountain Climber Twists
Substitution For Max Reps Of Hanging Knee Raises:
Max Reps Of: Tuck Ups / Crossbody V Ups / Flutter Kicks / Bicycle Kicks
Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Butt Kickers / 12 Crossbody V Ups
MOVEMENT DEMOS
Double KB Sumo Deadlift:
Lateral Lunge:
https://youtu.be/vZHoVrYWlBk
DB Push Up:
https://youtu.be/Mihch7N83uo
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Weighted Cossack Squat:
https://youtu.be/vhfi6iQ6cgc
Goblet Front Rack Hold:
https://youtu.be/wXXcopK5TQk
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Down Up:
https://youtu.be/E-gzFtuecIs
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
Floor Seated L Sit Hold:
https://youtu.be/vx4gNqxctfI
GS60+
WARM UP
WORKOUT
Workout Details
3 Sets:
6 Single Leg Romanian Deadlifts (Each Side)
*Rest 45-60 Seconds Between Sets*
3 Sets:
12 Death March
*Rest 45-60 Seconds Between Sets*
5 Sets:
10 Double KB Sumo Deadlifts
10 Lateral Lunges
*Rest 60-90 Seconds Between Sets*
4 Sets:
Against A 2 Minute Clock:
200m Run
Max Reps Of:
Sets 1 / 3: DB Push Ups
Sets 2 / 4: Hanging Knee Raises
*Rest 1 Minute Between Sets*
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12 Weighted Cossack Squats + 10 Seconds Goblet Front Rack Hold
Station 2: 12 Double Unders / 24 Single Unders + 6 Down Ups
Station 3: 12 Floor Seated DB Press + 10 Seconds Floor Seated L Sit Hold
Modifications
Substitution For 200m Run
250m On Any Machine / 6-9 Burpees / 20 Double Unders / 40 Single Unders / 15 KB Russian Swings / 50 Mountain Climber Twists
Substitution For Max Reps Of Hanging Knee Raises:
Max Reps Of: Tuck Ups / Crossbody V Ups / Flutter Kicks / Bicycle Kicks
Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Butt Kickers / 12 Crossbody V Ups
MOVEMENT DEMOS
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
Death March:
https://youtu.be/ksstmpzOS6E
Double KB Sumo Deadlift:
Lateral Lunge:
https://youtu.be/vZHoVrYWlBk
DB Push Up:
https://youtu.be/Mihch7N83uo
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Weighted Cossack Squat:
https://youtu.be/vhfi6iQ6cgc
Goblet Front Rack Hold:
https://youtu.be/wXXcopK5TQk
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Down Up:
https://youtu.be/E-gzFtuecIs
Floor Seated DB Press:
https://youtu.be/418TI9b6JFs
Floor Seated L Sit Hold:
https://youtu.be/vx4gNqxctfI
GSOLY
WARM UP
WORKOUT
Workout Details
Every Minute For 6 Minutes (6 Sets):
1 Squat Snatch + 2 Snatch Balance
Set 1 - 6: 65-75% Of 1rm Squat Snatch
Every Minute For 4 Minutes (4 Sets):
2 Squat Cleans + 1 Split Jerk
Set 1 - 4: 65-75% Of 1rm Squat Clean And Jerk
2 Sets:
1 Snatch High Pull + 1 Hang Power Snatch
Set 1 - 2: 65-75% Of 1rm Squat Snatch
2 Sets:
1 Clean High Pull + 1 Hang Power Clean And Push Jerk
Set 1 - 2: 65-75% Of 1rm Squat Clean And Push Jerk
3 Sets:
6 Single Leg Romanian Deadlifts (Each Side)
6 Weighted Hip Thrusts
10-20 Seconds Seated Plate Raise Hold
*Rest As Needed*
Modifications
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
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
Seated Plate Raise Hold:
SATURDAY
June 05, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
10 Rounds For Time:
(20 Minute Time Cap)
12 Good Mornings
9 Lateral Lunges
6 Push Up Down Dogs
Modifications
MOVEMENT DEMOS
Good Morning:
https://youtu.be/S4gWJsX9BC8
Lateral Lunge:
https://youtu.be/uRRGmnlOUWI
Push Up Down Dog:
https://youtu.be/413MOPVxfW8
GS30
WARM UP
WORKOUT
Workout Details
10 Rounds For Time:
(25 Minute Time Cap)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
Modifications
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
GS60
WARM UP
WORKOUT
Workout Details
2 Sets:
8 DB Skull Crushers
8 Atomic Sit Ups
2 Sets:
8 DB Upright Rows
8 Feet Elevated Shoulder Taps
*Rest As Needed*
10 Rounds For Time:
(25 Minute Time Cap)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
Modifications
MOVEMENT DEMOS
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
DB Upright Row:
https://youtu.be/TazDmp9Q_vM
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
https://youtu.be/CLcdE7sHHgo
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
DB Upright Row:
https://youtu.be/TazDmp9Q_vM
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
GS60+
WARM UP
WORKOUT
Workout Details
2 Sets:
8 DB Skull Crushers
8 Atomic Sit Ups
2 Sets:
8 DB Upright Rows
8 Feet Elevated Shoulder Taps
*Rest As Needed*
Every 2 Minutes For 10 Minutes (5 Sets):
5 Alternating DB Bench Press (Each Side)
20-30 Seconds Weighted Wall Sit Hold
10 Rounds For Time:
(25 Minute Time Cap)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
Modifications
MOVEMENT DEMOS
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
DB Upright Row:
https://youtu.be/TazDmp9Q_vM
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA
GSOLY
WARM UP
WORKOUT
Workout Details
3 Sets:
1 Back Squat
85-90% Of 1rm Back Squat
*Rest 60-90 Seconds Between Sets*
3 Sets:
1 Front Squat
85-90% Of 1rm Front Squat
*Rest 60-90 Seconds Between Sets*
2 Sets:
6 DB Sumo Squat Romanian Deadlifts
9 Barbell Bent Over Rows
12 Banded KB Swings
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
Barbell Bent Over Row:
https://youtu.be/lx-mvh10kNE
Banded KB Swing:
https://youtu.be/hshwImt6MLw
https://youtu.be/HsnyHv61qMo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
Barbell Bent Over Row:
https://youtu.be/lx-mvh10kNE
Banded KB Swing:
https://youtu.be/hshwImt6MLw
SUNDAY
June 06, 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