Week 23 | June 2021

MONDAY

June 07, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Rounds For Time:
(12 Minute Time Cap)

20 Vertical Jumps
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
Part B)
 
Buy In:

30-50 Seconds Plank Hold
*Banded Optional

4 Sets:

4 Fire Hydrants (Each Side)
4 Side Step Ups (Each Side)

Buy Out:

30-50 Seconds Plank Hold
*Banded Optional

Text

Modifications

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Rounds For Time:
(18 Minute Time Cap)

20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
Part B)
 
Buy In:

30-50 Seconds Weighted Plank Hold

5 Sets:

4 Banded Fire Hydrants (Each Side)
4 DB Front Rack Step Ups

Buy Out:

Modifications

Substitution For 20 Box Step Ups:
20 Lunges / 20 Lateral Lunges / 20 Glute Bridges

MOVEMENT DEMOS

 

Box Step Up:

https://youtu.be/ukZ9aVXsGhg

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Weighted Plank Hold:

https://youtu.be/AAzGgIu6ojc

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

 

DB Front Rack Step Up:

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 5 Minutes (5 Sets):

5 Back Squats

65-70% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):

5 Back Squats

70-75% Of 1rm Back Squat
Part B)
 
3 Rounds For Time:
(18 Minute Time Cap)

20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
Part C)
 
Buy In:

30-50 Seconds Weighted Plank Hold

5 Sets:

4 Banded Fire Hydrants (Each Side)
4 Barbell Front Rack Step Ups

Buy Out:

30-50 Seconds Weighted Plank Hold

Modifications

Substitution For 5 Back Squats:
8-10 Back Squats At Lighter Weight / 10 Goblet Squats / 10 Jumping Air Squats + 10 Seconds Squat Hold:

Substitution For 20 Box Step Ups:
20 Lunges / 20 Lateral Lunges / 20 Glute Bridges

Substitution For 4 Barbell Front Rack Step Ups:
4 DB Front Rack Step Ups / 4 DB Step Ups / 4 DB Front Rack Lunges / 8 Reverse Lunges

MOVEMENT DEMOS

 

Back Squat:

https://youtu.be/HsnyHv61qMo

 

Box Step Up:

https://youtu.be/ukZ9aVXsGhg

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Weighted Plank Hold:

https://youtu.be/AAzGgIu6ojc

 

Banded Fire Hydrant:

https://youtu.be/mzD44lsSSZk

 

Barbell Front Rack Step Up:

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

2 Power Snatch + 2 Hang Power Snatch + 2 Overhead Squat

60-70% Of 1rm Power Snatch

3 Sets:

1 Snatch High Pull + 1 Hang Squat Snatch

60-70% Of 1rm Squat Snatch

*Rest As Needed*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

5 Back Squats

65-70% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):

5 Back Squats

70-75% Of 1rm Back Squat
Part C)
 
3 Rounds For Time:
(18 Minute Time Cap)

20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
Part D)
 
Buy In:

30-50 Seconds Weighted Plank Hold

5 Sets:

4 Banded Fire Hydrants (Each Side)
4 Barbell Front Rack Step Ups

Buy Out:

30-50 Seconds Weighted Plank Hold

Modifications

Substitution For 20 Box Step Ups:
20 Lunges / 20 Lateral Lunges / 20 Glute Bridges

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

Part A)
 
3 Sets:

1 Power Snatch + 2 Hang Power Snatch

Set 1 - 3: 55-65% Of 1rm Squat Snatch

3 Sets:

1 Snatch High Pull + 1 Hang Squat Snatch

Set 1 - 3: 60-70% Of 1rm Squat Snatch
Part B)
 
5 Sets:

5 Tempo Back Squats (3 Seconds Descent)

60-70% Of 1rm Back Squat
*Rest As Needed*
Part C)
 
2 Sets:

10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions

2 Sets:

10 Banded Frog Pumps
30 Seconds Handstand Hold

*Rest As Needed*

Modifications

MOVEMENT DEMOS

 

Power Snatch:

https://youtu.be/MmHPIjbsW28

 

Overhead Squat:

https://youtu.be/iaj6zdfZhTI

 

Snatch High Pull:

https://youtu.be/eyDyXDDdUTQ

 

Hang Squat Snatch:

https://youtu.be/BFAcAi0NHuM

 

Tempo 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

June 08, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(10 Minute Time Cap)

10 Down Ups
10 Tricep Extensions
10 Good Mornings
Part B)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 10 Front Raises + 10 Seconds Front Raise Hold

Station 2: 5 Push Up Down Dogs + 10 Seconds Pike Hold

Modifications

MOVEMENT DEMOS

Down Up:

https://youtu.be/E-gzFtuecIs

 

Tricep Extension:

https://youtu.be/_o6S5sjhgIQ

 

Good Morning:

https://youtu.be/S4gWJsX9BC8

 

Front Raise:

https://youtu.be/DMttWNeAMoE

 

Front Raise Hold:

 

Push Up Down Dog:

https://youtu.be/413MOPVxfW8

 

Pike Hold:

https://youtu.be/MQ4O2PYPsJM

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(16 Minute Time Cap)

10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
Part B)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 10 DB Front Raises + 10 Seconds Front Raise Hold

Station 2: 5 Push Up Down Dogs + 10 Seconds Pike Hold

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 15 Burpees / 50 Double Unders / 100 Single Unders / 75 Jumping Jacks / 75 Plank Jacks

Substitution For 10 Strict Pull Ups:
10 Banded Pull Ups / 10 DB Bent Over Seesaw Rows / 10 DB Upright Rows / 10 DB Bicep Curls

MOVEMENT DEMOS

 

Strict Pull Up:

https://youtu.be/FcQ1t9hUL5M

 

DB Deadlift:

https://youtu.be/vApb63rw1_Q

 

DB Front Raise:

https://youtu.be/LoJl47WAB3g

 

DB Front Raise Hold:

 

Push Up Down Dog:

https://youtu.be/413MOPVxfW8

 

Pike Hold:

https://youtu.be/MQ4O2PYPsJM

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

10 Banded Pull Throughs
10 L Seated Plate Press

2 Sets:

10 Banded Plank Hold
10 High To Low Planks

*Rest As Needed*
Part B)
 
4 Rounds For Time:
(16 Minute Time Cap)

10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
Part C)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 10 DB Front Raises + 10 Seconds Front Raise Hold

Station 2: 5 Push Up Down Dogs + 10 Seconds Pike Hold

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 15 Burpees / 50 Double Unders / 100 Single Unders / 75 Jumping Jacks / 75 Plank Jacks

Substitution For 10 Strict Pull Ups:
10 Banded Pull Ups / 10 DB Bent Over Seesaw Rows / 10 DB Upright Rows / 10 DB Bicep Curls

MOVEMENT DEMOS

 

Banded Pull Through:

https://youtu.be/NOh1JjZTCX8

 

L Seated Plate Press:

https://youtu.be/U-SxQo25buo

 

Banded Plank Hold:

https://youtu.be/7cKfzaDuGNk

 

High To Low Plank:

https://youtu.be/e0Ul54C6Z8k

 

Strict Pull Up:

https://youtu.be/FcQ1t9hUL5M

 

DB Deadlift:

https://youtu.be/vApb63rw1_Q

 

DB Front Raise:

https://youtu.be/LoJl47WAB3g

 

DB Front Raise Hold:

 

Push Up Down Dog:

https://youtu.be/413MOPVxfW8

 

Pike Hold:

https://youtu.be/MQ4O2PYPsJM

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

2 Push Press + 2 Push Jerk + 2 Split Jerk

60-70% Of 1rm Push Press

2 Sets:

10 Seconds Jerk Dip Hold + 2 Split Jerk

65-75% Of 1rm Split Jerk

*Rest As Needed*
Part B)
 
2 Sets:

10 Banded Pull Throughs
10 L Seated Plate Press

2 Sets:

10 Banded Plank Hold
10 High To Low Planks

*Rest As Needed*
Part C)
 
4 Rounds For Time:
(16 Minute Time Cap)

10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
Part D)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 10 DB Front Raises + 10 Seconds Front Raise Hold

Station 2: 5 Push Up Down Dogs + 10 Seconds Pike Hold

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 15 Burpees / 50 Double Unders / 100 Single Unders / 75 Jumping Jacks / 75 Plank Jacks

Substitution For 10 Strict Pull Ups:
10 Banded Pull Ups / 10 DB Bent Over Seesaw Rows / 10 DB Upright Rows / 10 DB Bicep Curls

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

Part A)
 
3 Sets:

2 Power Clean + 1 Push Jerk

Set 1 - 2: 55-65% Of 1rm Push Jerk

3 Sets:

1 Clean High Pull + 1 Hang Squat Clean + Push Jerk

Set 3 - 5: 60-70% Of 1rm Push Jerk
Part B)
 
Every 90 Seconds For 9 Minutes (6 Sets)

5 Barbell Tall Jerks

Optional: Build Up To 50-60% Of 1rm Split Jerk
Part C)
 
3 Sets:

12 DB Death March
9 Banded Hip Thrust
6 Single Leg Romanian Deadlift (Each Side)

*Rest As Needed*

Modifications

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

June 09, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Rounds For Time:
(10 Minute Time Cap)

5 Glute Bridges
5 Burpee
200m Run
5 Burpee
5 Glute Bridges

*Rest 1 Minute Between Sets*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

12 Hollow Rocks
10 Seconds Single Arm Plank Hold (Each Side)
8 Atomic Sit Ups

Modifications

Substitution For 200m Run:
8-10 Calorie On Any Machine / 30 Double Unders / 60 Single Unders / 20 Butterfly Sit Ups / 50 Jumping Jacks / 50 High Knees

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Rounds For Time:
(15 Minute Time Cap)

5 DB Hang Power Clean And Jerks (Each Side)
10 Burpee Over DB
200m Run
10 Burpee Over DB
5 DB Hang Clean And Jerks (Each Side)

*Rest 1 Minute Between Sets*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

12 Hollow Rocks
10 Seconds Single Arm Plank Hold (Each Side)
8 Atomic Sit Ups

Modifications

Substitution For 200m Run:
8-10 Calorie On Any Machine / 30 Double Unders / 60 Single Unders / 20 Butterfly Sit Ups / 50 Jumping Jacks / 50 High Knees

MOVEMENT DEMOS

 

DB Hang Power Clean And Jerk:

https://youtu.be/IuVzwbGxU08

 

Burpee Over DB:

https://youtu.be/8YthCxc9t8Q

 

Hollow Rock:

https://youtu.be/-YNnXtNAj4k

 

Single Arm Plank Hold:

https://youtu.be/8AiBxHJf3ik

 

Atomic Sit Up:

https://youtu.be/iZI5825LLAg

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

5 Full Grip Front Squats
20 Double Unders / 40 Single Unders

75% Of 1rm Front Squats

*Rest 60-90 Seconds Between Sets*
Part B)
 
3 Rounds For Time:
(15 Minute Time Cap)

5 DB Hang Power Clean And Jerks (Each Side)
10 Burpee Over DB
200m Run
10 Burpee Over DB
5 DB Hang Clean And Jerks (Each Side)

*Rest 1 Minute Between Sets*
Part C)
 
Every 2 Minutes For 12 Minutes (6 Sets):

12 Hollow Rocks
10 Seconds Single Arm Plank Hold (Each Side)
8 Atomic Sit Ups

Modifications

Substitution For 5 Full Grip Front Squats:
8-10 Full Grip Front Squats At Lighter Weight / 10 DB Front Squats / 5 DB Thrusters / 10 DB Lunges

Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climbers / 40 Plank Jacks

Substitution For 200m Run:
8-10 Calorie On Any Machine / 30 Double Unders / 60 Single Unders / 20 Butterfly Sit Ups / 50 Jumping Jacks / 50 High Knees

MOVEMENT DEMOS

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

DB Hang Power Clean And Jerk:

https://youtu.be/IuVzwbGxU08

 

Burpee Over DB:

https://youtu.be/8YthCxc9t8Q

 

Hollow Rock:

https://youtu.be/-YNnXtNAj4k

 

Single Arm Plank Hold:

https://youtu.be/8AiBxHJf3ik

 

Atomic Sit Up:

https://youtu.be/iZI5825LLAg

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 Seconds For 9 Minutes (6 Sets):

1 Squat Clean + 1 Hang Power Clean + 5 Seconds Front Squat Hold

60-70% Of 1rm Squat Clean
Part B)
 
5 Sets:

5 Full Grip Front Squats
20 Double Unders / 40 Single Unders

75% Of 1rm Front Squats

*Rest 60-90 Seconds Between Sets*
Part C)
 
3 Rounds For Time:
(15 Minute Time Cap)

5 DB Hang Power Clean And Jerks (Each Side)
10 Burpee Over DB
200m Run
10 Burpee Over DB
5 DB Hang Clean And Jerks (Each Side)

*Rest 1 Minute Between Sets*
Part D)
 
Every 2 Minutes For 12 Minutes (6 Sets):

12 Hollow Rocks
10 Seconds Single Arm Plank Hold (Each Side)
8 Atomic Sit Ups

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climbers / 40 Plank Jacks

Substitution For 200m Run:
8-10 Calorie On Any Machine / 30 Double Unders / 60 Single Unders / 20 Butterfly Sit Ups / 50 Jumping Jacks / 50 High Knees

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

Part A)
 
Every 2 Minutes For 10 Minutes (5 Sets):

5 Full Grip Front Squat + 10 Seconds Full Grip Front Squat Hold

60-70% Of 1rm Front Squat
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

5 Tempo Back Squats (3 Seconds Descent)

60-70% Of 1rm Back Squat
Part C)
 
2 Sets:

6 Bulgarian Split Squats (Each Side)
6 Barbell Good Mornings

*Rest As Needed*

5 Minutes Of Max Effort:

Plank Hold

Modifications

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

June 10, 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 11, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 8-16 Broad Jumps

Station 2: 8-16 Pike Push Ups

Station 3: 100m Run

Station 4: 30-50 Seconds Feet Elevated Pike Hold
Part B)
 
4 Sets:

16 Death March
8 Sumo Squats
30 Seconds Psoas March
*Banded Optional

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 100m Run:
100m On Any Machine / 6-8 Burpees / 20 Double Unders / 40 Single Unders / 15 Butterfly Sit Ups

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 16 Minutes (4 Sets):

Station 1: 16 Banded KB Swings

Station 2: 16 DB Push Press

Station 3: 150m Row

Station 4: 30-50 Seconds Handstand Hold
Part B)
 
4 Sets:

8 DB Sumo Squat Romanian Deadlifts
30 Seconds Banded Psoas March

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 150m Row:
150m On Any Machine / 150m Run / 4-6 Burpees / 20 Double Unders + 10-20 Seconds Hollow Hold / 40 Single Unders + 10-20 Seconds Hollow Hold

Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Pike Hold / 30-50 Seconds Feet Elevated Pike Hold

MOVEMENT DEMOS

 

Banded KB Swing:

https://youtu.be/hshwImt6MLw

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

DB Death March:

https://youtu.be/ksstmpzOS6E

 

DB Sumo Squat Romanian Deadlift:

https://youtu.be/QjQbYNFzYOk

 

Banded Psoas March:

https://youtu.be/de17F2IWB9E

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

10 DB Romanian Deadlifts
10 Barbell Good Mornings

2 Sets:

10 Deficit DB Deadlifts
10 Seated Barbell Good Mornings

*Rest As Needed*
Part B)
 
Rotate Stations Every Minute For 16 Minutes (4 Sets):

Station 1: 16 Banded KB Swings

Station 2: 16 DB Push Press

Station 3: 150m Row

Station 4: 30-50 Seconds Handstand Hold
Part C)
 
4 Sets:

8 DB Sumo Squat Romanian Deadlifts
30 Seconds Banded Psoas March

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 10 Barbell / Seated Barbell Good Mornings:
15 Banded Good Mornings / 20 Bodyweight Good Mornings

Substitution For 150m Row:
150m On Any Machine / 150m Run / 4-6 Burpees / 20 Double Unders + 10-20 Seconds Hollow Hold / 40 Single Unders + 10-20 Seconds Hollow Hold

MOVEMENT DEMOS

 

DB Romanian Deadlift:

https://youtu.be/c4lr40NXLEU

 

Barbell Good Morning:

https://youtu.be/ebgo50EKxXU

 

Deficit DB Deadlift:

https://youtu.be/QYsIgip8CB4

 

Seated Barbell Good Morning:

https://youtu.be/DjJSdK91U98

 

Banded KB Swing:

https://youtu.be/hshwImt6MLw

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

Handstand Hold:

https://youtu.be/eA5dynhksjs

 

DB Sumo Squat Romanian Deadlift:

https://youtu.be/QjQbYNFzYOk

 

Banded Psoas March:

https://youtu.be/de17F2IWB9E

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
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*
Part B)
 
2 Sets:

10 DB Romanian Deadlifts
10 Barbell Good Mornings

2 Sets:

10 Deficit DB Deadlifts
10 Seated Barbell Good Mornings

*Rest As Needed*
Part C)
 
Rotate Stations Every Minute For 16 Minutes (4 Sets):

Station 1: 16 Banded KB Swings

Station 2: 16 DB Push Press

Station 3: 150m Row

Station 4: 30-50 Seconds Handstand Hold
Part D)
 
4 Sets:

8 DB Sumo Squat Romanian Deadlifts
30 Seconds Banded Psoas March

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 150m Row:
150m On Any Machine / 150m Run / 4-6 Burpees / 20 Double Unders + 10-20 Seconds Hollow Hold / 40 Single Unders + 10-20 Seconds Hollow Hold

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

Part A)
 
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: 60-70% Of 1rm Squat Clean And Jerk
Part B)
 
2 Sets:

1 Snatch High Pull + 1 Hang Power Snatch

Set 1 - 2: 60-65% Of 1rm Squat Snatch

2 Sets:

1 Clean High Pull + 1 Hang Power Clean And Push Jerk

Set 1 - 2: 60-65% Of 1rm Squat Clean And Push Jerk
Part C)
 
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 12, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(20 Minute Time Cap)

24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 400m Run:
400m On Any Machine / 15-20 Calorie Bike / 24 Atomic Sit Ups + 12 Side Crunches (Each Side) / 75 Double Unders / 150 Single Unders

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Rounds For Time:
(30 Minute Time Cap)

24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 400m Run:
400m On Any Machine / 15-20 Calorie Bike / 24 Atomic Sit Ups + 12 Side Crunches (Each Side) / 75 Double Unders / 150 Single Unders

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

8 Cuban Press
8 Hands Overhead Sit Ups

2 Sets:

8 DB IYTs
8 L Sit Leg Lifts

*Rest As Needed*
Part B)
 
6 Rounds For Time:
(30 Minute Time Cap)

24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 400m Run:
400m On Any Machine / 15-20 Calorie Bike / 24 Atomic Sit Ups + 12 Side Crunches (Each Side) / 75 Double Unders / 150 Single Unders

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

8 Cuban Press
8 Hands Overhead Sit Ups

2 Sets:

8 DB IYTs
8 L Sit Leg Lifts

*Rest As Needed*
Part B)
 
Every 2 Minutes For 10 Minutes (5 Sets):

5 Alternating DB Bench Press (Each Side)
20-30 Seconds Banded Standing Hip Abductions
Part C)
 
6 Rounds For Time:
(30 Minute Time Cap)

24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 400m Run:
400m On Any Machine / 15-20 Calorie Bike / 24 Atomic Sit Ups + 12 Side Crunches (Each Side) / 75 Double Unders / 150 Single Unders

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

Part A)
 
Against a 15 Minute Clock:

Build To A Heavy Back Squat
Part B)
 
Against A 10 Minute Clock:

Build To A Heavy Front Squat
Part C)
 
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 13, 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