Week 25 | June 2021

MONDAY

June 21, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

Against A 2 Minute Clock:

12 Down Ups
24 Mountain Climber Twists
Max Reps Of Push Ups

*Rest 1 Minute Between Sets*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Russian Twists

Modifications

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Against A 2 Minute Clock:

6 Calorie Row
6 DB Power Clean And Jerks
Max Reps Of Push Ups

*Rest 1 Minute Between Sets*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Weighted Russian Twists

Modifications

Substitution For 6 Calorie Row:
6 Calorie On Any Machine / 100m Run / 12 Down Ups / 12 V Ups / 24 Shoulder Taps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

9 Bench Dips
7 Banded Press
5 Barbell Bent Over Rows

*Rest 30 Seconds Between Sets*

5 Sets:

20 Seconds Banded Pull Aparts
10 Seconds Rest
Part B)
 
6 Sets:

Against A 2 Minute Clock:

6 Calorie Row
6 DB Power Clean And Jerks
Max Reps Of Push Ups

*Rest 1 Minute Between Sets*
Part C)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Weighted Russian Twists

Modifications

Substitution For 5 Barbell Bent Over Rows:
5 DB Bent Over Rows

Substitution For 6 Calorie Row:
6 Calorie On Any Machine / 100m Run / 12 Down Ups / 12 V Ups / 24 Shoulder Taps

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 5 Minutes (5 Sets):

3 Strict Press + 2 Push Press

*45-55% Of 1rm Strict Press*

*Rest 2 Minutes*

Every Minute For 5 Minutes (5 Sets):

1 Strict Press + 1 Push Press + 1 Push Jerk

*50-60% Of 1rm Strict Press*
Part B)
 
3 Sets:

9 Bench Dips
7 Banded Press
5 Barbell Bent Over Rows

*Rest 30 Seconds Between Sets*

5 Sets:

20 Seconds Banded Pull Aparts
10 Seconds Rest
Part C)
 
6 Sets:

Against A 2 Minute Clock:

6 Calorie Row
6 Power Clean And Jerks
Max Reps Of Push Ups

*Rest 1 Minute Between Sets*
Part D)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Weighted Russian Twists

Modifications

Substitution For 6 Calorie Row:
6 Calorie On Any Machine / 100m Run / 12 Down Ups / 12 V Ups / 24 Shoulder Taps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

2 Tempo Front Squats (2 Second Decsent)

*70-80% Of 1rm Front Squat

4 Sets:

8 Lateral Step Ups (Each Side)
16 Banded Good Mornings

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

150m Row
3 Back Squats

*45-55% Of 1rm Back Squat*
Part C)
 
4 Sets:

12 Snow Angels
12 Death March
12 Banded Straight Arm Lat Pulldowns

*Rest As Needed*

Modifications

MOVEMENT DEMOS


TUESDAY

June 22, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

400m Run
11 Tricep Extensions
16 Sumo Squats
21 Bicycle Kicks
Part B)
 
4 Sets:

5 Bent Over IYT's
10 Snow Angels
5 Bench Dips

*Rest As Needed*

Modifications

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12 Burpees / 60 Double Unders + 20 Butterfly Sit Ups / 120 Single Unders + 20 Butterfly Sit Ups

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 21 Minutes:

400m Run
11 Strict Pull Ups
16 KB Sumo Deadlifts
21 Calorie Bike
Part B)
 
4 Sets:

5 DB IYT's
10 Snow Angels
5 DB Bicep Curls

*Rest As Needed*

Modifications

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12 Burpees / 60 Double Unders + 50 Bicycle Kicks / 120 Single Unders + 60 Bicycle Kicks

Substitution For 11 Strict Pull Ups:
11 DB Bent Over Rows / 11 DB Upright Rows

Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 30 Butterfly Sit Up / 50 Shoulder Taps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 3 Reps Of 1 And 1/2 Single Arm DB Front Squats (Each Side)

Station 2: 10 Double Unders / 20 Single Unders + 3 Burpees
Part B)
 
As Many Rounds As Possible In 21 Minutes:

400m Run
11 Strict Pull Ups
16 KB Sumo Deadlifts
21 Calorie Bike
Part C)
 
4 Sets:

5 DB IYT's
10 Snow Angels
5 DB Bicep Curls

*Rest As Needed*

Modifications

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12 Burpees / 60 Double Unders + 50 Bicycle Kicks / 120 Single Unders + 60 Bicycle Kicks

Substitution For 11 Strict Pull Ups:
11 DB Bent Over Rows / 11 DB Upright Rows

Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 30 Butterfly Sit Up / 50 Shoulder Taps

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 Seconds For 6 Minutes (4 Sets):

2 Pause At Knee Power Snatch + 1 Hang Power Snatch

Every 90 Seconds For 6 Minutes (4 Sets):

1 Pause At Knee Snatch Deadlift + 1 Pause At Knee Hang Power Snatch + 1 Overhead Squat

*45-55% Of 1rm Squat Snatch*
Part B)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 3 Reps Of 1 And 1/2 Single Arm DB Front Squats (Each Side)

Station 2: 10 Double Unders / 20 Single Unders + 3 Burpees
Part C)
 
As Many Rounds As Possible In 21 Minutes:

400m Run
11 Strict Pull Ups
16 KB Sumo Deadlifts
21 Calorie Bike
Part D)
 
4 Sets:

5 DB IYT's
10 Snow Angels
5 DB Bicep Curls

*Rest As Needed*

Modifications

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12 Burpees / 60 Double Unders + 50 Bicycle Kicks / 120 Single Unders + 60 Bicycle Kicks

Substitution For 11 Strict Pull Ups:
11 DB Bent Over Rows / 11 DB Upright Rows

Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 30 Butterfly Sit Up / 50 Shoulder Taps

MOVEMENT DEMOS

Pause At Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU

Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA

Pause At Knee Snatch Deadlift:
https://youtu.be/RBCCK0buAZ8

Pause At Knee Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA

Overhead Squat:
https://youtu.be/iaj6zdfZhTI

1 And 1/2 Single Arm DB Front Squat:

Double Unders:
https://youtu.be/SqGUx2OolfM

Single Unders:
https://youtu.be/lzDV6Az0Sfg

Burpee:
https://youtu.be/YbnnsqGosjE

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek

DB IYT:
https://youtu.be/nlUFNi3hROI

Snow Angel:
https://youtu.be/eFuubbEtw4s

DB Bicep Curl:
https://youtu.be/X8UJN8RbQUM

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

3 Power Cleans + 3 Hang Power Cleans + 2 Push Jerks

*55-65% Of 1rm Push Jerk*
Part B)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 8-12 Strict Press

Station 2: 8-12 Wide Grip Pull Ups

*Into*

5 Minutes Of Max Hold:

Plank Hold
Part C)
 
5 Sets:

45-60 Seconds Floor Extensions
20 Weighted Russian Twists

*Rest As Needed*

Modifications


WEDNESDAY

June 23, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

As Many Rounds As Possible In 4 Minutes:

16 Floor Touch To Jumps
24 Tuck Ups
32 Reverse Lunges

*Rest 1 Minute Between Sets*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10-20 Hamstring Curls

Modifications

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

As Many Rounds As Possible In 8 Minutes:

16 Double DB Snatches
24 Hanging Knee Raises
32 Box Step Ups

*Rest 1 Minute Between Sets*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10-20 Banded Hamstring Curls

Modifications

Substitution For 24 Hanging Knee Raises:
24 V Ups / 24 Tuck Ups

Substitution For 32 Box Step Ups:
32 Reverse Lunges / 32 Lateral Lunges

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 6 Minutes (6 Sets):

6 DB Push Press + 10 Seconds DB Overhead Hold

Every Minutes For 6 Minutes (6 Sets):

6 DB Push Jerks + 10 Seconds DB Front Rack Hold
Part B)
 
2 Sets:

As Many Rounds As Possible In 8 Minutes:

16 Power Snatches
24 Hanging Knee Raises
32 Box Step Ups

*Rest 1 Minute Between Sets*
Part C)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10-20 Banded Hamstring Curls

Modifications

Substitution For 24 Hanging Knee Raises:
24 V Ups / 24 Tuck Ups

Substitution For 32 Box Step Ups:
32 Reverse Lunges / 32 Lateral Lunges

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 6 Minutes (3 Sets):

3 Power Cleans + 3 Hang Power Cleans

Every 2 Minutes for 6 Minutes (3 Sets):

1 Clean High Pull + 2 Power Cleans + 2 Hang Power Cleans

*45-55% Of 1rm Power Clean*
Part B)
 
Every Minute For 6 Minutes (6 Sets):

6 Push Press

Every Minutes For 6 Minutes (6 Sets):

6 Push Jerks

*40-50% Of 1rm Push Press*
Part C)
 
2 Sets:

As Many Rounds As Possible In 8 Minutes:

16 Power Snatches
24 Hanging Knee Raises
32 Box Step Ups

*Rest 1 Minute Between Sets*
Part D)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10-20 Banded Hamstring Curls

Modifications

Substitution For 32 Box Step Ups:
32 Reverse Lunges / 32 Lateral Lunges

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 Power Snatch

*65-75% Of 1m Squat Snatch

3 Sets:

1 Snatch High Pull + 2 Hang Snatch High Pulls + 1 Hang Squat Snatch

*55-65% Of 1rm Squat Snatch
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):

8 DB Seesaw Bent Over Rows + 8 DB IYT's

Every 2 Minutes For 8 Minutes (4 Sets):

6 Sumo Deadlifts

*75-85% Of 1rm Sumo Deadlift*
Part C)
 
4 Sets:

16 Glute Bridge Walkouts
8 Banded Side Lying Leg Raises (Each Side)
30-45 Seconds Superman Snow Angels

*Rest As Needed*

Modifications

MOVEMENT DEMOS


THURSDAY

June 24, 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 25, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

400m Run
12 Push Ups
12 Burpees
Part B)
 
4 Sets:

8 Bent Over IYT's
4 Pike Push Ups
8 Glute Bridges

*Rest As Needed*

Modifications

Substitution For 400m Run:
50 Double Unders / 100 Single Unders / 25 Air Squats / 50 Glute Bridges

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

400m Run
12 DB Push Ups
12 Burpees
Part B)
 
4 Sets:

8 Supine DB Bent Over Rows
4 Incline DB Bench Press
8 DB Bicep Curl To Press

*Rest As Needed*

Modifications

Substitution For 400m Run:
50 Double Unders / 100 Single Unders / 25 Air Squats / 50 Glute Bridges

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 5 Minutes (5 Sets):

3 Front Squats

*55-65% Of 1rm Front Squat*

Every Minute For 5 Minutes (5 Sets):

2 Front Squats

*65-75% Of 1rm Front Squat*

*Rest 2 Minutes*

60 Seconds Max Unbroken Reps Of Front Squats

*Cap At 20 Reps*

*60% Of 1rm Front Squat*
Part B)
 
As Many Rounds As Possible In 12 Minutes:

400m Run
12 DB Push Ups
12 Burpees
Part C)
 
4 Sets:

8 Supine Bent Over Rows
4 Incline DB Bench Press
8 DB Bicep Curl To Press

*Rest As Needed*

Modifications

Substitution For 2-3 Front Squats:
5-8 DB Front Squats / 5-10 Jumping Air Squats / 10-15 Air Squats

Substitution For 400m Run:
50 Double Unders / 100 Single Unders / 25 Air Squats / 50 Glute Bridges

MOVEMENT DEMOS

 
 
 

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 KB Sumo Deadlifts

Station 2: 9 KB Death March

Station 3: 6 Single Leg Banded Hamstring Curls (Each Side)
Part B)
 
Every Minute For 5 Minutes (5 Sets):

3 Front Squats

*55-65% Of 1rm Front Squat*

Every Minute For 5 Minutes (5 Sets):

2 Front Squats

*65-75% Of 1rm Front Squat*

*Rest 2 Minutes*

60 Seconds Max Unbroken Reps Of Front Squats

*Cap At 20 Reps*

*60% Of 1rm Front Squat*
Part C)
 
As Many Rounds As Possible In 12 Minutes:

400m Run
12 DB Push Ups
12 Burpees
Part D)
 
4 Sets:

8 Supine Bent Over Rows
4 Incline DB Bench Press
8 DB Bicep Curl To Press

*Rest As Needed*

Modifications

Substitution For 400m Run:
50 Double Unders / 100 Single Unders / 25 Air Squats / 50 Glute Bridges

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
8 Sets:

Hang Squat Cleans

Sets 1-4: 4 Reps @ 55-65%
Sets 5-8: 2 Reps @ 65-75%
Part B)
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):

Station 1: 30-40 Seconds Banded Pull Aparts

Station 2: 5-8 Barbell Hang Muscle Cleans

Rotate Stations Every Minute For 8 Minutes (4 Sets):

Station 1: 30-40 Seconds Banded Rows

Station 2: 5-8 Barbell Hang Power Cleans
Part C)
 
5 Sets:

10 Banded Kneeling Hip Thrusts
10 DB Plank Slides

*Rest As Needed*

Modifications

MOVEMENT DEMOS

Hang Squat Clean:
https://youtu.be/3eMcMSHAiME

Banded Pull Apart:
https://youtu.be/fe_vqFNpyts

Barbell Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec

Banded Row:
https://youtu.be/Eq06svMgwAg

Barbell Hang Power Clean:
https://youtu.be/CgeMWG0_9kY


SATURDAY

June 26, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
(20 Minute Time Cap)

800m Run (Switch Every 200m)
50 High Knees (Each)
40 Plank Jacks
60 Air Squats
40 Plank Jacks
50 High Knees (Each)
800m Run (Switch Every 200m)

*View Video Brief For Breakdown*
Part B)
 
Going Solo?
(20 Minute Time Cap)

400m Run
50 High Knees
40 Plank Jacks
60 Air Squats
40 Plank Jacks
50 High Knees
400m Run

Modifications

Substitution For 400m / 800m Run:
100 / 200 Mountain Climbers / 100 / 200 Bicycle Kicks / 25 / 50 Down Ups

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
(27 Minute Time Cap)

2,000m Row (Switch Every 250m)
65 Double DB Snatches
55 Double Unders (Each) / 55 Single Unders (Each)
45 DB Deadlifts
55 Double Unders (Each) / 55 Single Unders (Each)
65 Double DB Snatches
2,000m Row (Switch Every 250m)

*View Video Brief For Breakdown*
Part B)
 
Going Solo?
(27 Minute Time Cap)

1,000m Row
35 Double DB Snatches
55 Double Unders / 55 Single Unders
45 DB Deadlifts
55 Double Unders / 55 Single Unders
35 Double DB Snatches
1,000m Row

Modifications

Substitution For 1,000 / 2,000m Row:
20 / 40 Calorie On Any Machine / 800m / 1600m Run / 60-80 / 80-100 Burpees

Substitution For 55 Double Unders:
55 High Knees / 55 Plank Jacks / 55 Mountain Climbers

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

3 DB Hang Muscle Cleans

4 Sets:

3 Front Squats

*40-50% Of 1rm Front Squat*

4 Sets:

3 DB Push Press
Part B)
 
Partner Style
(27 Minute Time Cap)

2,000m Row (Switch Every 250m)
65 Double DB Snatches
55 Double Unders (Each) / 55 Single Unders (Each)
45 Deadlifts
55 Double Unders (Each) / 55 Single Unders (Each)
65 Double DB Snatches
2,000m Row (Switch Every 250m)

*View Video Brief For Breakdown*
Part C)
 
Going Solo?
(27 Minute Time Cap)

1,000m Row
35 Double DB Snatches
55 Double Unders / 55 Single Unders
45 Deadlifts
55 Double Unders / 55 Single Unders
35 Double DB Snatches
1,000m Row

Modifications

Substitution For 1,000 / 2,000m Row:
20 / 40 Calorie On Any Machine / 800m / 1600m Run / 60-80 / 80-100 Burpees

Substitution For 55 Double Unders:
55 High Knees / 55 Plank Jacks / 55 Mountain Climbers

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 12 Minutes (6 Sets):

6 Single Arm Arnold Press (Each Side)
6 Single Arm DB Bent Over Rows (Each Side)
Max Reps Of Mountain Climber Twists
Part B)
 
4 Sets:

3 Hang Muscle Cleans

*40-50% Of 1rm Power Clean*

4 Sets:

3 Front Squats

*40-50% Of 1rm Front Squat*

4 Sets:

3 Push Press

*40-50% Of 1rm Push Press*
Part C)
 
Partner Style
(27 Minute Time Cap)

2,000m Row (Switch Every 250m)
65 Double DB Snatches
55 Double Unders (Each) / 55 Single Unders (Each)
45 Deadlifts
55 Double Unders (Each) / 55 Single Unders (Each)
65 Double DB Snatches
2,000m Row (Switch Every 250m)

*View Video Brief For Breakdown*
Part D)
 
Going Solo?
(27 Minute Time Cap)

1,000m Row
35 Double DB Snatches
55 Double Unders / 55 Single Unders
45 Deadlifts
55 Double Unders / 55 Single Unders
35 Double DB Snatches
1,000m Row

Modifications

Substitution For 1,000 / 2,000m Row:
20 / 40 Calorie On Any Machine / 800m / 1600m Run / 60-80 / 80-100 Burpees

Substitution For 55 Double Unders:
55 High Knees / 55 Plank Jacks / 55 Mountain Climbers

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat

*65-75% Of 1rm Squat Snatch*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

30-40 Seconds Banded Handstands
Max Reps Of Double Unders / Single Unders

Modifications


SUNDAY

June 27, 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