Week 23 | June 2021
MONDAY
June 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
(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
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
Part A)
3 Rounds For Time:
(18 Minute Time Cap)
20 Box Step Ups
15 Butterfly Sit Ups
10 Air Squats
5 Push Ups
(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:
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
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
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
(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
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
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*
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
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
(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
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
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
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
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*
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*
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
Part A)
4 Rounds For Time:
(10 Minute Time Cap)
10 Down Ups
10 Tricep Extensions
10 Good Mornings
(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
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
Part A)
4 Rounds For Time:
(16 Minute Time Cap)
10 Calorie Bike
10 Strict Pull Ups
10 DB Deadlifts
(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
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
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*
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
(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
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
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*
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*
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
(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
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
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
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
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
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*
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
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*
(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
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
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
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*
(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
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
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
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*
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*
(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
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
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
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*
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*
(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
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
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
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
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
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
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
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*
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
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
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
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*
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
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*
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
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*
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
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
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*
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*
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
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*
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
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
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
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*
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
Part A)
4 Rounds For Time:
(20 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
(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
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
Part A)
6 Rounds For Time:
(30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
(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
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*
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
(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
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*
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
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
(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
Part A)
Against a 15 Minute Clock:
Build To A Heavy Back Squat
Build To A Heavy Back Squat
Part B)
Against A 10 Minute Clock:
Build To A Heavy Front Squat
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*
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:
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