Week 24 | June 2021
MONDAY
June 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 4 Minutes:
4 Broad Jumps
8 Kneeling Hip Thrusts
4 Burpees
*30 Seconds Rest Between Sets*
60-90 Seconds Hip Stretch (Each Side)
25 Sit Ups
*Rest As Needed*
Modifications
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
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between 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
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*
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between Sets*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
Modifications
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
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*
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*
As Many Rounds As Possible In 4 Minutes:
4 Box Jump Overs
8 Alternating DB Snatch
4 Burpees
*30 Seconds Rest Between 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
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*
100m Row
1 Back Squat
*70-80% Of 1rm Back Squat*
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
As Many Rounds As Possible In 5 Minutes:
200m Run
18 Jumping Air Squats
22 Sit Ups
*Rest 1 Minute Between 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
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between 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
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
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between 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
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*
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
As Many Rounds As Possible In 10 Minutes:
14 Calorie Bike
18 KB Swings
22 Weighted Sit Ups
*Rest 1 Minute Between 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
2 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk
*55-65% Of 1rm Push Jerk*
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean
*70-80% Of 1m Squat Clean*
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
20 Shoulder Taps
40 Quick Taps
20 Push Ups
*Rest 1 Minute Between Rounds*
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
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
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
6 DB Push Press + 6 DB Push Jerks
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
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
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*
6 Push Press + 5 Push Jerks + 4 Split Jerks
*45-55% Of 1rm Split Jerk*
20 Alternating DB Hang Clean And Jerks
20 Double Unders / 40 Single Unders
20 Push Ups
*Rest 1 Minute Between Rounds*
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
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*55-65% Of 1rm Squat Snatch*
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*
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
#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
(12 Minute Time Cap)
50 Bicycle Kicks
10 Deadlift Jumps
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
(12 Minute Time Cap)
8 Calorie Bike
10 DB Deadlifts
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
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*
(12 Minute Time Cap)
8 Calorie Bike
10 Deadlifts
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
6 Sumo Deadlifts
*45-55% Of 1rm Sumo Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Seated Barbell Good Mornings
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*
(12 Minute Time Cap)
8 Calorie Bike
10 Deadlifts
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
Split Jerks
Sets 1-3: 4 Reps @ 55-65%
Sets 4-6: 2 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
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
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
(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)
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
(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)
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
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*
(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)
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
Station 1: 20-40 Seconds DB Tricep Extensions
Station 2: 20-40 Seconds Down Ups
Station 3: 20-40 Seconds Bicycle Kicks
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*
(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)
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
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*
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