Week 24 | June 2021
MONDAY
June 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
As Many Rounds As Possible In 4 Minutes:
4 Broad Jumps
8 Kneeling Hip Thrusts
4 Burpees
*30 Seconds Rest Between Sets*
As Many Rounds As Possible In 4 Minutes:
4 Broad Jumps
8 Kneeling Hip Thrusts
4 Burpees
*30 Seconds Rest Between Sets*
Part B)
3 Sets:
60-90 Seconds Hip Stretch (Each Side)
25 Sit Ups
*Rest As Needed*
60-90 Seconds Hip Stretch (Each Side)
25 Sit Ups
*Rest As Needed*
Modifications
Substitution For 4 Broad Jumps:
8 Jumping Air Squats / 8 Air Squats
MOVEMENT DEMOS
Broad Jump:
https://youtu.be/mOUCwjp6xs8
Kneeling Hip Thrust:
https://youtu.be/gnha2bA6Wmk
Burpee:
https://youtu.be/YbnnsqGosjE
Hip Stretch:
https://youtu.be/_VNyomCzhvo
Sit Up:
https://youtu.be/JDmAT5mwx6M
GS30
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
Part B)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
Modifications
Substitution For 4 Box Jump Overs:
4 Box Step Overs / 8 Jumping Air Squats / 8 Air Squats
MOVEMENT DEMOS
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 4 1-1-2 DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps DB Bench Press
8 DB Renegade Rows
*Rest As Needed*
Station 1: 4 1-1-2 DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps DB Bench Press
8 DB Renegade Rows
*Rest As Needed*
Part B)
4 Sets:
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
Part C)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
Modifications
Substitution For 4 Box Jump Overs:
4 Box Step Overs / 8 Jumping Air Squats / 8 Air Squats
4 Box Step Overs / 8 Jumping Air Squats / 8 Air Squats
MOVEMENT DEMOS
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
DB Bench Press:
https://youtu.be/hBgI282QNE8
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Burpee:
https://youtu.be/YbnnsqGosjE
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
Text
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
3 Barbell Tall Jerks + 10 Seconds Split Jerk Hold
Every 90 Seconds For 6 Minutes (4 Sets):
2 Split Jerks
*50-55% Of 1rm Split Jerk*
3 Barbell Tall Jerks + 10 Seconds Split Jerk Hold
Every 90 Seconds For 6 Minutes (4 Sets):
2 Split Jerks
*50-55% Of 1rm Split Jerk*
Part B)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 4 1-1-2 DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps DB Bench Press
8 DB Renegade Rows
*Rest As Needed*
Station 1: 4 1-1-2 DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps DB Bench Press
8 DB Renegade Rows
*Rest As Needed*
Part C)
4 Sets:
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
Part D)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
Modifications
Substitution For 4 Box Jump Overs:
4 Box Step Overs / 8 Jumping Air Squats / 8 Air Squats
MOVEMENT DEMOS
Barbell Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Split Jerk:
https://youtu.be/sHT50XslTBc
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
DB Bench Press:
https://youtu.be/hBgI282QNE8
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Burpee:
https://youtu.be/YbnnsqGosjE
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
3 Tempo Front Squats (3 Second Descent)
*65-75% Of 1rm Front Squat
4 Sets:
8 Barbell Front Rack Step Ups
16 Banded Kickbacks (Each Side)
*Rest As Needed*
3 Tempo Front Squats (3 Second Descent)
*65-75% Of 1rm Front Squat
4 Sets:
8 Barbell Front Rack Step Ups
16 Banded Kickbacks (Each Side)
*Rest As Needed*
Part B)
Every 2 Minutes For 16 Minutes (8 Sets):
100m Row
1 Back Squat
*70-80% Of 1rm Back Squat*
100m Row
1 Back Squat
*70-80% Of 1rm Back Squat*
Part C)
4 Sets:
12 DB Bent Over Snow Angels
12 Banded Hip Thrusts
12 Banded Hollow Lat Pulldowns
*Rest As Needed*
12 DB Bent Over Snow Angels
12 Banded Hip Thrusts
12 Banded Hollow Lat Pulldowns
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Barbell Front Rack Step Up:
https://youtu.be/InJc8tpdufM
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Back Squat:
https://youtu.be/HsnyHv61qMo
DB Bent Over Snow Angel:
https://youtu.be/d-O5MvDsU7o
Banded Hip Thrust:
https://youtu.be/CMrgf91CKzQ
Banded Hollow Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
TUESDAY
June 08, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
As Many Rounds As Possible In 5 Minutes:
200m Run
18 Jumping Air Squats
22 Sit Ups
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
200m Run
18 Jumping Air Squats
22 Sit Ups
*Rest 1 Minute Between Sets*
Part B)
Every Minute For 2 Minutes (2 Sets):
8-10 Scapular Push Ups
Every Minute For 2 Minutes (2 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks
8-10 Scapular Push Ups
Every Minute For 2 Minutes (2 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 200m Run:
10 Burpees / 12 Down Ups / 50 Bicycle Kicks
Substitution For 18 Jumping Air Squats:
18 Air Squats
MOVEMENT DEMOS
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Sit Up:
https://youtu.be/JDmAT5mwx6M
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS30
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between Sets*
Part B)
Every Minute For 3 Minutes (3 Sets):
8-10 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
8-10 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 14 Calorie Bike:
14 Calorie On Any Machine / 400m Run / 14 Burpees / 18 Down Ups / 100 Double Unders / 150 Single Unders
MOVEMENT DEMOS
KB Swing:
https://youtu.be/DWB0TmruJuA
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
DB Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute For 5 Minutes (5 Sets):
5 Reps Of 1 And 1/2 Goblet Squats + 5-10 Seconds Goblet Squat Hold
Every Minute For 5 Minutes (5 Sets):
5 Reps Of 1 And 1/2 Jumping Air Squats + 3 Down Ups
5 Reps Of 1 And 1/2 Goblet Squats + 5-10 Seconds Goblet Squat Hold
Every Minute For 5 Minutes (5 Sets):
5 Reps Of 1 And 1/2 Jumping Air Squats + 3 Down Ups
Part B)
2 Sets:
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between Sets*
Part C)
Every Minute For 3 Minutes (3 Sets):
8-10 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
8-10 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 14 Calorie Bike:
14 Calorie On Any Machine / 400m Run / 14 Burpees / 18 Down Ups / 100 Double Unders / 150 Single Unders
MOVEMENT DEMOS
1 And 1/2 Goblet Squat:
https://youtu.be/cH0fghQZ9v4
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
1 And 1/2 Jumping Air Squat:
https://youtu.be/dZ2iYYPEDPg
Down Up:
https://youtu.be/E-gzFtuecIs
KB Swing:
https://youtu.be/DWB0TmruJuA
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
DB Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 6 Minutes (3 Sets):
4 Snatch Pulls + 4 Hang Snatch High Pulls
Every 2 Minutes For 6 Minutes (3 Sets):
1 Stanch High Pull + 2 Hang Power Snatch + 3 Overhead Squats
*45-55% Of 1rm Squat Snatch*
4 Snatch Pulls + 4 Hang Snatch High Pulls
Every 2 Minutes For 6 Minutes (3 Sets):
1 Stanch High Pull + 2 Hang Power Snatch + 3 Overhead Squats
*45-55% Of 1rm Squat Snatch*
Part B)
Every Minute For 5 Minutes (5 Sets):
5 Reps Of 1 And 1/2 Goblet Squats + 5-10 Seconds Goblet Squat Hold
Every Minute For 5 Minutes (5 Sets):
5 Reps Of 1 And 1/2 Jumping Air Squats + 3 Down Ups
5 Reps Of 1 And 1/2 Goblet Squats + 5-10 Seconds Goblet Squat Hold
Every Minute For 5 Minutes (5 Sets):
5 Reps Of 1 And 1/2 Jumping Air Squats + 3 Down Ups
Part C)
2 Sets:
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between Sets*
Part D)
Every Minute For 3 Minutes (3 Sets):
8-10 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
8-10 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Hollow Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 14 Calorie Bike:
14 Calorie On Any Machine / 400m Run / 14 Burpees / 18 Down Ups / 100 Double Unders / 150 Single Unders
MOVEMENT DEMOS
Snatch Pull:
https://youtu.be/3TMZTEnjKy4
Hang Snatch High Pull:
https://youtu.be/gJSPz0DYJTc
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
1 And 1/2 Goblet Squat:
https://youtu.be/cH0fghQZ9v4
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
1 And 1/2 Jumping Air Squat:
https://youtu.be/dZ2iYYPEDPg
Down Up:
https://youtu.be/E-gzFtuecIs
KB Swing:
https://youtu.be/DWB0TmruJuA
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
DB Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
2 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk
*55-65% Of 1rm Push Jerk*
2 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk
*55-65% Of 1rm Push Jerk*
Part B)
Every 3 Minutes For 15 Minutes (5 Sets):
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean
*70-80% Of 1m Squat Clean*
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean
*70-80% Of 1m Squat Clean*
Part C)
5 Sets:
45-60 Seconds Chinese Plank Hold
20 Weighted V Ups
*Rest As Needed*
45-60 Seconds Chinese Plank Hold
20 Weighted V Ups
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Clean Deadlift:
https://youtu.be/lXUUM1itAkU
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
Chinese Plank Hold:
https://youtu.be/1BTJQWS07xM
Weighted V Up:
https://youtu.be/5F4LUi_O_jY
WEDNESDAY
June 09, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Against A 12 Minute Clock:
20 Shoulder Taps
40 Quick Taps
20 Push Ups
*Rest 1 Minute Between Rounds*
20 Shoulder Taps
40 Quick Taps
20 Push Ups
*Rest 1 Minute Between Rounds*
Part B)
5 Sets:
10 Single Leg Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
10 Single Leg Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Quick Tap:
https://youtu.be/9LvOkFm-aDA
Push Up:
https://youtu.be/A0kHvANcgZk
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Floor Extension:
https://youtu.be/2IgJCgKD4wM
GS30
WARM UP
WORKOUT
Workout Details
Part A)
Againt A 17 Minute Clock:
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
Part B)
5 Sets:
10 Single Leg DB Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
10 Single Leg DB Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
200m Run / 20 Plank Jacks / 40 Jumping Jacks / 40 Bicycle Kicks
MOVEMENT DEMOS
Alternating DB Hang Clean And Jerk:
https://youtu.be/fXDhKtBkUkY
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Push Up:
https://youtu.be/A0kHvANcgZk
Single Leg DB Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Floor Extension:
https://youtu.be/2IgJCgKD4wM
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
6 DB Push Press + 6 DB Push Jerks
6 DB Push Press + 6 DB Push Jerks
Part B)
Againt A 17 Minute Clock:
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
Part C)
5 Sets:
10 Single Leg DB Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
10 Single Leg DB Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
200m Run / 20 Plank Jacks / 40 Jumping Jacks / 40 Bicycle Kicks
MOVEMENT DEMOS
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
Alternating DB Hang Clean And Jerk:
https://youtu.be/fXDhKtBkUkY
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Push Up:
https://youtu.be/A0kHvANcgZk
Single Leg DB Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Floor Extension:
https://youtu.be/2IgJCgKD4wM
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute For 6 Minutes (6 Sets):
3 Muscle Cleans + 3 Strict Press
Every Minute For 6 Minutes (6 Sets):
1 Muscle Clean + 2 Hang Power Cleans + 3 Push Press
*45-55% Of 1rm Strict Press*
3 Muscle Cleans + 3 Strict Press
Every Minute For 6 Minutes (6 Sets):
1 Muscle Clean + 2 Hang Power Cleans + 3 Push Press
*45-55% Of 1rm Strict Press*
Part B)
Every 3 Minutes For 12 Minutes (4 Sets):
6 Push Press + 5 Push Jerks + 4 Split Jerks
*45-55% Of 1rm Split Jerk*
6 Push Press + 5 Push Jerks + 4 Split Jerks
*45-55% Of 1rm Split Jerk*
Part C)
Againt A 17 Minute Clock:
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
Part D)
5 Sets:
10 Single Leg DB Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
10 Single Leg DB Glute Bridges (Each Side)
10-20 Seconds Floor Extensions
*Rest As Needed*
Modifications
Substitution For 20 Double Unders / 40 Single Unders:
200m Run / 20 Plank Jacks / 40 Jumping Jacks / 40 Bicycle Kicks
MOVEMENT DEMOS
Muscle Clean:
https://youtu.be/eJXRpLTnlkw
Strict Press:
https://youtu.be/rDxIXuA75Ww
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
Alternating DB Hang Clean And Jerk:
https://youtu.be/fXDhKtBkUkY
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Push Up:
https://youtu.be/A0kHvANcgZk
Single Leg DB Glute Bridge:
https://youtu.be/3B3fmAe7sUk
Floor Extension:
https://youtu.be/2IgJCgKD4wM
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*55-65% Of 1rm Squat Snatch*
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*55-65% Of 1rm Squat Snatch*
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
8 Bench Press
*55-66% Of 1rm Bench Press*
Every 2 Minutes For 8 Minutes (4 Sets):
8 Deficit Deadlifts
*45-55% Of 1rm Deadlift*
8 Bench Press
*55-66% Of 1rm Bench Press*
Every 2 Minutes For 8 Minutes (4 Sets):
8 Deficit Deadlifts
*45-55% Of 1rm Deadlift*
Part C)
4 Sets:
16 DB Death March
8 Banded Clamshells (Each Side)
30-45 Seconds Flutter Kicks
*Rest As Needed*
16 DB Death March
8 Banded Clamshells (Each Side)
30-45 Seconds Flutter Kicks
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
DB Death March:
https://youtu.be/ksstmpzOS6E
Banded Clamshell:
https://youtu.be/mGyK3FFSTYw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
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)
5 Rounds For Time:
(12 Minute Time Cap)
50 Bicycle Kicks
10 Deadlift Jumps
(12 Minute Time Cap)
50 Bicycle Kicks
10 Deadlift Jumps
Part B)
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 14 Bench Dips
Station 2: 10-20 Seconds Single Arm Plank Hols (Left)
Station 3: 14 Tricep Extensions
Station 4: 10-20 Seconds Single Arm Plank Hols (Right)
Station 1: 14 Bench Dips
Station 2: 10-20 Seconds Single Arm Plank Hols (Left)
Station 3: 14 Tricep Extensions
Station 4: 10-20 Seconds Single Arm Plank Hols (Right)
Modifications
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
7-7-7 DB Bicep Curl:
https://youtu.be/4DRp_0FX8YM
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
DB Floor Press:
https://youtu.be/zFe1KItJKfo
GS30
WARM UP
WORKOUT
Workout Details
Part A)
5 Rounds For Time:
(12 Minute Time Cap)
8 Calorie Bike
10 DB Deadlifts
(12 Minute Time Cap)
8 Calorie Bike
10 DB Deadlifts
Part B)
Rotate Stations Every Minute For 16 Minutes (4 Sets):
Station 1: 7-7-7 DB Bicep Curls
Station 2: 7 DB Arnold Press
Station 3: 7 Banded Pull Aparts
Station 4: 7 DB Floor Press
Station 1: 7-7-7 DB Bicep Curls
Station 2: 7 DB Arnold Press
Station 3: 7 Banded Pull Aparts
Station 4: 7 DB Floor Press
Modifications
Substitution For 8 Calorie Bike:
200m Run / 8 Burpees Over Bar / 50 Double Unders / 100 Single Unders
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
7-7-7 DB Bicep Curl:
https://youtu.be/4DRp_0FX8YM
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
DB Floor Press:
https://youtu.be/zFe1KItJKfo
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Part B)
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% Of 1rm Front Squat*
*Rest 1 Minute*
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% Of 1rm Front Squat*
*Rest 1 Minute*
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds Half Push Ups Hold
*65-75% Of 1rm Front Squat*
5 Rounds For Time:
(12 Minute Time Cap)
8 Calorie Bike
10 Deadlifts
(12 Minute Time Cap)
8 Calorie Bike
10 Deadlifts
Part C)
Rotate Stations Every Minute For 16 Minutes (4 Sets):
Station 1: 7-7-7 DB Bicep Curls
Station 2: 7 DB Arnold Press
Station 3: 7 Banded Pull Aparts
Station 4: 7 DB Floor Press
Station 1: 7-7-7 DB Bicep Curls
Station 2: 7 DB Arnold Press
Station 3: 7 Banded Pull Aparts
Station 4: 7 DB Floor Press
Modifications
Substitution For 8 Calorie Bike:
200m Run / 8 Burpees Over Bar / 50 Double Unders / 100 Single Unders
Substitution For 10 Deadlifts:
10 DB Deadlifts
MOVEMENT DEMOS
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Seated Barbell Good Morning:
https://youtu.be/DjJSdK91U98
Front Squat:
https://youtu.be/-_Nw3jP6J1w
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
Deadlift:
https://youtu.be/lXUUM1itAkU
7-7-7 DB Bicep Curl:
https://youtu.be/4DRp_0FX8YM
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
DB Floor Press:
https://youtu.be/zFe1KItJKfo
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
6 Sumo Deadlifts
*45-55% Of 1rm Sumo Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Seated Barbell Good Mornings
6 Sumo Deadlifts
*45-55% Of 1rm Sumo Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Seated Barbell Good Mornings
Part B)
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% Of 1rm Front Squat*
*Rest 1 Minute*
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% Of 1rm Front Squat*
*Rest 1 Minute*
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Part C)
5 Rounds For Time:
(12 Minute Time Cap)
8 Calorie Bike
10 Deadlifts
(12 Minute Time Cap)
8 Calorie Bike
10 Deadlifts
Part D)
Rotate Stations Every Minute For 16 Minutes (4 Sets):
Station 1: 7-7-7 DB Bicep Curls
Station 2: 7 DB Arnold Press
Station 3: 7 Banded Pull Aparts
Station 4: 7 DB Floor Press
Station 1: 7-7-7 DB Bicep Curls
Station 2: 7 DB Arnold Press
Station 3: 7 Banded Pull Aparts
Station 4: 7 DB Floor Press
Modifications
Substitution For 8 Calorie Bike:
200m Run / 8 Burpees Over Bar / 50 Double Unders / 100 Single Unders
MOVEMENT DEMOS
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Seated Barbell Good Morning:
https://youtu.be/DjJSdK91U98
Front Squat:
https://youtu.be/-_Nw3jP6J1w
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
Deadlift:
https://youtu.be/lXUUM1itAkU
7-7-7 DB Bicep Curl:
https://youtu.be/4DRp_0FX8YM
DB Arnold Press:
https://youtu.be/exBh2XBCAsI
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
DB Floor Press:
https://youtu.be/zFe1KItJKfo
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
8 Sets:
Split Jerks
Sets 1-3: 4 Reps @ 55-65%
Sets 4-6: 2 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
Split Jerks
Sets 1-3: 4 Reps @ 55-65%
Sets 4-6: 2 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
Part B)
Rotate Stations Every Minute For 16 Minutes (4 Sets):
Station 1: 12-24 Wall Slides
Station 2: 12-24 Barbell Bicep Curls
Station 3: 30-40 Seconds Goblet Squat Hold
Station 4: 30-40 Seconds Hollow Hold
Station 1: 12-24 Wall Slides
Station 2: 12-24 Barbell Bicep Curls
Station 3: 30-40 Seconds Goblet Squat Hold
Station 4: 30-40 Seconds Hollow Hold
Part C)
5 Sets:
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Split Jerk:
https://youtu.be/sHT50XslTBc
Wall Slide:
https://youtu.be/DGAH8iyFY-M
Barbell Bicep Curl:
https://youtu.be/bEykt_1Ik-0
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
DB Renegade Row Push Up:
https://youtu.be/-Dhft3N_rcA
SATURDAY
June 12, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Partner Style
(20 Minute Time Cap)
30-20-10
Pop Squats
Atomic Sit Ups
30-20-10
Air Squats
Push Ups
30-20-10
Plank Jumps
Tuck Ups
30-20-10
Floor Touch To Jumps
Lunges
*View Video Brief For Breakdown*
(20 Minute Time Cap)
30-20-10
Pop Squats
Atomic Sit Ups
30-20-10
Air Squats
Push Ups
30-20-10
Plank Jumps
Tuck Ups
30-20-10
Floor Touch To Jumps
Lunges
*View Video Brief For Breakdown*
Part B)
Going Solo?
(20 Minute Time Cap)
15-10-5
Pop Squats
Atomic Sit Ups
15-10-5
Air Squats
Push Ups
15-10-5
Plank Jumps
Tuck Ups
15-10-5
Floor Touch To Jumps
Lunges
(20 Minute Time Cap)
15-10-5
Pop Squats
Atomic Sit Ups
15-10-5
Air Squats
Push Ups
15-10-5
Plank Jumps
Tuck Ups
15-10-5
Floor Touch To Jumps
Lunges
Modifications
MOVEMENT DEMOS
Pop Squat:
https://youtu.be/88ar-MUh2ro
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Air Squat:
https://youtu.be/aCsSvnjockk
Push Up:
https://youtu.be/A0kHvANcgZk
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Tuck Up:
https://youtu.be/iT6izuDopbU
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Lunge:
https://youtu.be/QT9qNmPv7nE
GS30
WARM UP
WORKOUT
Workout Details
Part A)
Partner Style
(27 Minute Time Cap)
30-20-10
KB Swings
Atomic Sit Ups
30-20-10
Wallballs
Push Ups
30-20-10
Calorie Row
Strict Pull Ups
30-20-10
Goblet Squats
Overhead Plate Lunges
*View Video Brief For Breakdown*
(27 Minute Time Cap)
30-20-10
KB Swings
Atomic Sit Ups
30-20-10
Wallballs
Push Ups
30-20-10
Calorie Row
Strict Pull Ups
30-20-10
Goblet Squats
Overhead Plate Lunges
*View Video Brief For Breakdown*
Part B)
Going Solo?
(27 Minute Time Cap)
15-10-5
KB Swings
Atomic Sit Ups
15-10-5
Wallballs
Push Ups
15-10-5
Calorie Row
Strict Pull Ups
15-10-5
Goblet Squats
Overhead Plate Lunges
(27 Minute Time Cap)
15-10-5
KB Swings
Atomic Sit Ups
15-10-5
Wallballs
Push Ups
15-10-5
Calorie Row
Strict Pull Ups
15-10-5
Goblet Squats
Overhead Plate Lunges
Modifications
Substitution For 30-20-10 / 15-10-5 Calorie Row:
Same Reps Of Any Calorie Machine / Butterfly Sit Ups / Plank Jacks
Substitution For 30-20-10 / 15-10-5 Strict Pull Ups:
Same Reps Of Banded Strict Pull Ups / Ring Rows / DB Bent Over Rows
MOVEMENT DEMOS
KB Swing:
https://youtu.be/DWB0TmruJuA
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push Up:
https://youtu.be/A0kHvANcgZk
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Overhead Plate Lunge:
https://youtu.be/nZYZKQBEdm8
GS60
WARM UP
WORKOUT
Workout Details
Part B)
5 Sets:
3 Single Arm Deadlifts (Left)
3 Single Arm Hang Squat Cleans (Left)
3 Single Arm Thrusters (Left)
45-60 Seconds Plank Hold
3 Single Arm Deadlifts(Right)
3 Single Arm Hang Squat Cleans (Right)
3 Single Arm Thrusters (Right)
*Rest As Needed*
3 Single Arm Deadlifts (Left)
3 Single Arm Hang Squat Cleans (Left)
3 Single Arm Thrusters (Left)
45-60 Seconds Plank Hold
3 Single Arm Deadlifts(Right)
3 Single Arm Hang Squat Cleans (Right)
3 Single Arm Thrusters (Right)
*Rest As Needed*
Partner Style
(27 Minute Time Cap)
30-20-10
KB Swings
Atomic Sit Ups
30-20-10
Wallballs
Push Ups
30-20-10
Calorie Row
Strict Pull Ups
30-20-10
Goblet Squats
Overhead Plate Lunges
*View Video Brief For Breakdown*
(27 Minute Time Cap)
30-20-10
KB Swings
Atomic Sit Ups
30-20-10
Wallballs
Push Ups
30-20-10
Calorie Row
Strict Pull Ups
30-20-10
Goblet Squats
Overhead Plate Lunges
*View Video Brief For Breakdown*
Part C)
Going Solo?
(27 Minute Time Cap)
15-10-5
KB Swings
Atomic Sit Ups
15-10-5
Wallballs
Push Ups
15-10-5
Calorie Row
Strict Pull Ups
15-10-5
Goblet Squats
Overhead Plate Lunges
(27 Minute Time Cap)
15-10-5
KB Swings
Atomic Sit Ups
15-10-5
Wallballs
Push Ups
15-10-5
Calorie Row
Strict Pull Ups
15-10-5
Goblet Squats
Overhead Plate Lunges
Modifications
Substitution For 30-20-10 / 15-10-5 Calorie Row:
Same Reps Of Any Calorie Machine / Butterfly Sit Ups / Plank Jacks
Substitution For 30-20-10 / 15-10-5 Strict Pull Ups:
Same Reps Of Banded Strict Pull Ups / Ring Rows / DB Bent Over Rows
MOVEMENT DEMOS
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
Single Arm DB Hang Squat Clean:
https://youtu.be/Odnp4DL8uvM
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
KB Swing:
https://youtu.be/DWB0TmruJuA
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push Up:
https://youtu.be/A0kHvANcgZk
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Overhead Plate Lunge:
https://youtu.be/nZYZKQBEdm8
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 20-40 Seconds DB Tricep Extensions
Station 2: 20-40 Seconds Down Ups
Station 3: 20-40 Seconds Bicycle Kicks
Station 1: 20-40 Seconds DB Tricep Extensions
Station 2: 20-40 Seconds Down Ups
Station 3: 20-40 Seconds Bicycle Kicks
Part B)
5 Sets:
3 Single Arm Deadlifts (Left)
3 Single Arm Hang Squat Cleans (Left)
3 Single Arm Thrusters (Left)
45-60 Seconds Plank Hold
3 Single Arm Deadlifts(Right)
3 Single Arm Hang Squat Cleans (Right)
3 Single Arm Thrusters (Right)
*Rest As Needed*
3 Single Arm Deadlifts (Left)
3 Single Arm Hang Squat Cleans (Left)
3 Single Arm Thrusters (Left)
45-60 Seconds Plank Hold
3 Single Arm Deadlifts(Right)
3 Single Arm Hang Squat Cleans (Right)
3 Single Arm Thrusters (Right)
*Rest As Needed*
Part C)
Partner Style
(27 Minute Time Cap)
30-20-10
KB Swings
Atomic Sit Ups
30-20-10
Wallballs
Push Ups
30-20-10
Calorie Row
Strict Pull Ups
30-20-10
Goblet Squats
Overhead Plate Lunges
*View Video Brief For Breakdown*
(27 Minute Time Cap)
30-20-10
KB Swings
Atomic Sit Ups
30-20-10
Wallballs
Push Ups
30-20-10
Calorie Row
Strict Pull Ups
30-20-10
Goblet Squats
Overhead Plate Lunges
*View Video Brief For Breakdown*
Part D)
Going Solo?
(27 Minute Time Cap)
15-10-5
KB Swings
Atomic Sit Ups
15-10-5
Wallballs
Push Ups
15-10-5
Calorie Row
Strict Pull Ups
15-10-5
Goblet Squats
Overhead Plate Lunges
(27 Minute Time Cap)
15-10-5
KB Swings
Atomic Sit Ups
15-10-5
Wallballs
Push Ups
15-10-5
Calorie Row
Strict Pull Ups
15-10-5
Goblet Squats
Overhead Plate Lunges
Modifications
Substitution For 30-20-10 / 15-10-5 Calorie Row:
Same Reps Of Any Calorie Machine / Butterfly Sit Ups / Plank Jacks
Substitution For 30-20-10 / 15-10-5 Strict Pull Ups:
Same Reps Of Banded Strict Pull Ups / Ring Rows / DB Bent Over Rows
MOVEMENT DEMOS
DB Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
Down Up:
https://youtu.be/E-gzFtuecIs
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
Single Arm DB Hang Squat Clean:
https://youtu.be/Odnp4DL8uvM
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
KB Swing:
https://youtu.be/DWB0TmruJuA
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push Up:
https://youtu.be/A0kHvANcgZk
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Overhead Plate Lunge:
https://youtu.be/nZYZKQBEdm8
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
3 Snatch Push Press + 2 Snatch Balance
*45-55% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*55-65% Of 1rm Squat Snatch*
3 Snatch Push Press + 2 Snatch Balance
*45-55% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*55-65% Of 1rm Squat Snatch*
Part B)
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-40 Seconds Handstand Hold
Station 2: 3-6 Strict Pull Ups
Station 3: 30-40 Seconds Feet Elevated Shoulder Taps
Station 4: 3-6 Pull Up Negatives
Station 1: 30-40 Seconds Handstand Hold
Station 2: 3-6 Strict Pull Ups
Station 3: 30-40 Seconds Feet Elevated Shoulder Taps
Station 4: 3-6 Pull Up Negatives
Modifications
MOVEMENT DEMOS
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Handstand Hold:
https://youtu.be/eA5dynhksjs
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Pull Up Negative:
https://youtu.be/QOF_wZti-w8
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