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

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

MOVEMENT DEMOS

Pull Up:
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

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

MOVEMENT DEMOS

Pull Up:

https://www.youtube.com/watch?v=FcQ1t9hUL5M

Push Up:
https://youtu.be/A0kHvANcgZk

Air Squat:
https://youtu.be/aCsSvnjockk

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

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

MOVEMENT DEMOS

Video Links

Pull Up:
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*

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

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

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

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*

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

Part C)

3 Sets:

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

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

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

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

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😊