Week 23 | June 2021
MONDAY
June 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
20 Vertical Jumps
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
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
Vertical Jump:
Butterfly Sit Up:
Air Squat:
Push Up:
Plank Hold:
Fire Hydrant:
Side Step Up:
GS30
WARM UP
WORKOUT
Workout Details
(18 Minute Time Cap)
20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
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:
Butterfly Sit Up:
Air Squat:
Push Up:
Weighted Plank Hold:
Banded Fire Hydrant:
DB Front Rack Step Up:
GS60
WARM UP
WORKOUT
Workout Details
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
(18 Minute Time Cap)
20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
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:
Box Step Up:
Butterfly Sit Up:
Air Squat:
Push Up:
Weighted Plank Hold:
Banded Fire Hydrant:
Barbell Front Rack Step Up:
GS60+
WARM UP
WORKOUT
Workout Details
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*
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
(18 Minute Time Cap)
20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
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
20 Lunges / 20 Lateral Lunges / 20 Glute Bridges
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Overhead Squat:
Pause Back Squat:
Back Rack Reverse Lunge:
Weighted Wall Sit Hold:
Box Jump:
Push Up:
Handstand Hold:
Banded Hip Thrust:
Banded Frog Pump:
GSOLY
WARM UP
WORKOUT
Workout Details
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
5 Tempo Back Squats (3 Seconds Descent)
60-70% Of 1rm Back Squat
*Rest As Needed*
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:
Overhead Squat:
Snatch High Pull:
Hang Squat Snatch:
Tempo Back Squat:
Banded Fire Hydrant:
Floor Extension:
Banded Frog Pump:
Handstand Hold:
TUESDAY
June 08, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(10 Minute Time Cap)
10 Down Ups
10 Tricep Extensions
10 Good Mornings
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:
Tricep Extension:
Good Morning:
Front Raise:
Front Raise Hold:
Push Up Down Dog:
Pike Hold:
GS30
WARM UP
WORKOUT
Workout Details
(16 Minute Time Cap)
10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
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:
DB Deadlift:
DB Front Raise:
DB Front Raise Hold:
Push Up Down Dog:
Pike Hold:
GS60
WARM UP
WORKOUT
Workout Details
10 Banded Pull Throughs
10 L Seated Plate Press
2 Sets:
10 Banded Plank Hold
10 High To Low Planks
*Rest As Needed*
(16 Minute Time Cap)
10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
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:
L Seated Plate Press:
Banded Plank Hold:
High To Low Plank:
Strict Pull Up:
DB Deadlift:
DB Front Raise:
DB Front Raise Hold:
Push Up Down Dog:
Pike Hold:
GS60+
WARM UP
WORKOUT
Workout Details
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*
10 Banded Pull Throughs
10 L Seated Plate Press
2 Sets:
10 Banded Plank Hold
10 High To Low Planks
*Rest As Needed*
(16 Minute Time Cap)
10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
Station 1: 10 DB Front Raises + 10 Seconds Front Raise Hold
Station 2: 5 Push Up Down Dogs + 10 Seconds Pike Hold
Modifications
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:
Push Press:
Banded Face Pull:
Plate Overhead Sit Up:
Banded Hollow Hold Lat Pull Down:
Side Plank Bounce:
Hanging Knee Raise:
KB Sumo Deadlift:
Down Up Over KB:
DB Lateral Raise:
DB Lateral Raise Hold:
Hand Release Push Up:
Half Push Up Hold:
GSOLY
WARM UP
WORKOUT
Workout Details
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
5 Barbell Tall Jerks
Optional: Build Up To 50-60% Of 1rm Split Jerk
12 DB Death March
9 Banded Hip Thrust
6 Single Leg Romanian Deadlift (Each Side)
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Power Clean:
Push Jerk:
Clean High Pull:
Hang Squat Clean:
Tall Jerk:
DB Death March:
Banded Hip Thrust:
Single Leg Romanian Deadlift:
WEDNESDAY
June 09, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(10 Minute Time Cap)
5 Glute Bridges
5 Burpee
200m Run
5 Burpee
5 Glute Bridges
*Rest 1 Minute Between Sets*
12 Hollow Rocks
10 Seconds Single Arm Plank Hold (Each Side)
8 Atomic Sit Ups
Modifications
8-10 Calorie On Any Machine / 30 Double Unders / 60 Single Unders / 20 Butterfly Sit Ups / 50 Jumping Jacks / 50 High Knees
MOVEMENT DEMOS
Glute Bridge:
Burpee:
Hollow Rock:
Single Arm Plank Hold:
Atomic Sit Up:
GS30
WARM UP
WORKOUT
Workout Details
(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*
12 Hollow Rocks
10 Seconds Single Arm Plank Hold (Each Side)
8 Atomic Sit Ups
Modifications
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:
Burpee Over DB:
Hollow Rock:
Single Arm Plank Hold:
Atomic Sit Up:
GS60
WARM UP
WORKOUT
Workout Details
5 Full Grip Front Squats
20 Double Unders / 40 Single Unders
75% Of 1rm Front Squats
*Rest 60-90 Seconds Between Sets*
(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*
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:
Double Unders:
Single Unders:
DB Hang Power Clean And Jerk:
Burpee Over DB:
Hollow Rock:
Single Arm Plank Hold:
Atomic Sit Up:
GS60+
WARM UP
WORKOUT
Workout Details
1 Squat Clean + 1 Hang Power Clean + 5 Seconds Front Squat Hold
60-70% Of 1rm Squat Clean
5 Full Grip Front Squats
20 Double Unders / 40 Single Unders
75% Of 1rm Front Squats
*Rest 60-90 Seconds Between Sets*
(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*
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:
Hang Power Clean:
Single Arm DB Hang Power Clean:
Front Squat:
Single Arm DB Overhead Lunge:
Alternating DB Hang Clean And Jerk:
DB Goblet Squat:
Plate Ground To Overhead:
Plate Overhead Sit Up:
GSOLY
WARM UP
WORKOUT
Workout Details
5 Full Grip Front Squat + 10 Seconds Full Grip Front Squat Hold
60-70% Of 1rm Front Squat
5 Tempo Back Squats (3 Seconds Descent)
60-70% Of 1rm Back Squat
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:
Back Squat:
Bulgarian Split Squat:
Barbell Good Morning:
Plank Hold:
THURSDAY
June 10, 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 11, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
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
16 Death March
8 Sumo Squats
30 Seconds Psoas March
*Banded Optional
*Rest 60-90 Seconds Between Sets*
Modifications
100m On Any Machine / 6-8 Burpees / 20 Double Unders / 40 Single Unders / 15 Butterfly Sit Ups
MOVEMENT DEMOS
Broad Jump:
Pike Push Up:
Feet Elevated Pike Hold:
Death March:
Sumo Squat:
Psoas March:
GS30
WARM UP
WORKOUT
Workout Details
Station 1: 16 Banded KB Swings
Station 2: 16 DB Push Press
Station 3: 150m Row
Station 4: 30-50 Seconds Handstand Hold
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:
DB Push Press:
Handstand Hold:
DB Death March:
DB Sumo Squat Romanian Deadlift:
Banded Psoas March:
GS60
WARM UP
WORKOUT
Workout Details
10 DB Romanian Deadlifts
10 Barbell Good Mornings
2 Sets:
10 Deficit DB Deadlifts
10 Seated Barbell Good Mornings
*Rest As Needed*
Station 1: 16 Banded KB Swings
Station 2: 16 DB Push Press
Station 3: 150m Row
Station 4: 30-50 Seconds Handstand Hold
8 DB Sumo Squat Romanian Deadlifts
30 Seconds Banded Psoas March
*Rest 60-90 Seconds Between Sets*
Modifications
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:
Barbell Good Morning:
Deficit DB Deadlift:
Seated Barbell Good Morning:
Banded KB Swing:
DB Push Press:
Handstand Hold:
DB Sumo Squat Romanian Deadlift:
Banded Psoas March:
GS60+
WARM UP
WORKOUT
Workout Details
6 Single Leg Romanian Deadlifts (Each Side)
*Rest 45-60 Seconds Between Sets*
3 Sets:
12 Death March
*Rest 45-60 Seconds Between Sets*
10 DB Romanian Deadlifts
10 Barbell Good Mornings
2 Sets:
10 Deficit DB Deadlifts
10 Seated Barbell Good Mornings
*Rest As Needed*
Station 1: 16 Banded KB Swings
Station 2: 16 DB Push Press
Station 3: 150m Row
Station 4: 30-50 Seconds Handstand Hold
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:
Double KB Swing:
Seated DB Arnold Press:
Single Arm KB Cluster:
DB Floor Press:
DB Push Press:
DB Renegade Row:
Plank Hold:
Single Leg Deadlift:
DB Split Lunge:
Banded Glute Bridge:
GSOLY
WARM UP
WORKOUT
Workout Details
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
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
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:
Snatch Balance:
Squat Clean:
Split Jerk:
Snatch High Pull:
Hang Power Snatch:
Clean High Pull:
Hang Power Clean:
Push Jerk:
Single Leg Romanian Deadlift:
Weighted Hip Thrust:
Seated Plate Raise Hold:
SATURDAY
June 12, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(20 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
Modifications
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
Air Squat:
Push Up:
Walking Lunge:
GS30
WARM UP
WORKOUT
Workout Details
(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
Air Squat:
Push Up:
Walking Lunge:
GS60
WARM UP
WORKOUT
Workout Details
8 Cuban Press
8 Hands Overhead Sit Ups
2 Sets:
8 DB IYTs
8 L Sit Leg Lifts
*Rest As Needed*
(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
Cuban Press:
Hands Overhead Sit Up:
DB IYT:
L Sit Leg Lift:
Air Squat:
Push Up:
Walking Lunge:
GS60+
WARM UP
WORKOUT
Workout Details
8 Cuban Press
8 Hands Overhead Sit Ups
2 Sets:
8 DB IYTs
8 L Sit Leg Lifts
*Rest As Needed*
5 Alternating DB Bench Press (Each Side)
20-30 Seconds Banded Standing Hip Abductions
(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:
Handstand Hold:
Banded Hamstring Curl:
Incline Bench Press:
Banded Hip Thrust:
Wallball:
Push Up:
Power Snatch:
GSOLY
WARM UP
WORKOUT
Workout Details
Build To A Heavy Back Squat
Build To A Heavy Front Squat
6 DB Sumo Squat Romanian Deadlifts
9 Barbell Bent Over Rows
12 Banded KB Swings
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Back Squat:
Front Squat:
DB Sumo Squat Romanian Deadlift:
Barbell Bent Over Row:
Banded KB Swing: