Week 24 | June 2021

MONDAY

June 07, 2021

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*
Part B)
 
3 Sets:

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*
Part B)
 
3 Sets:

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*
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*
Part C)
 
3 Sets:

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

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*
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*
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*
Part D)
 
3 Sets:

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*
Part B)
 
Every 2 Minutes For 16 Minutes (8 Sets):

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*

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

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*
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

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*
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

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
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*
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

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*
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
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*
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

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*
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*
Part C)
 
5 Sets:

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

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*
Part B)
 
5 Sets:

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*
Part B)
 
5 Sets:

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
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*
Part C)
 
5 Sets:

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*
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*
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*
Part D)
 
5 Sets:

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*
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*
Part C)
 
4 Sets:

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

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(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)

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
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

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*
 
5 Rounds For Time:
(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

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
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*
Part C)
 
5 Rounds For Time:
(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

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%
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
Part C)
 
5 Sets:

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

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*
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

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*
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

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*
 
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*
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

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
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*
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*
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

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*
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

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow