Week 22 | June 2021
MONDAY
May 31, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(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
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
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
(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
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
GS60
WARM UP
WORKOUT
Workout Details
(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
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
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
GS60+
WARM UP
WORKOUT
Workout Details
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*
(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
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
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
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*
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
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
*Rest As Needed*
Modifications
MOVEMENT DEMOS
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
#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
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
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
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