Week 25 | June 2021
MONDAY
June 21, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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*
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
20-30 Seconds Plank Hold
Every Minute For 5 Minutes (5 Sets):
20-30 Russian Twists
Modifications
MOVEMENT DEMOS
Down Up:
https://youtu.be/E-gzFtuecIs
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Push Up:
https://youtu.be/A0kHvANcgZk
Plank Hold:
https://youtu.be/TCZ3BireamU
Russian Twist:
https://youtu.be/_NQx-yN4LTc
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*
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
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
6 Calorie On Any Machine / 100m Run / 12 Down Ups / 12 V Ups / 24 Shoulder Taps
MOVEMENT DEMOS
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Push Up:
https://youtu.be/A0kHvANcgZk
Plank Hold:
https://youtu.be/TCZ3BireamU
Russian Twist:
https://youtu.be/_NQx-yN4LTc
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
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*
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
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
MOVEMENT DEMOS
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Banded Press:
https://youtu.be/JxTCzbS3OFQ
Barbell Bent Over Row:
https://youtu.be/lx-mvh10kNE
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Push Up:
https://youtu.be/A0kHvANcgZk
Plank Hold:
https://youtu.be/TCZ3BireamU
Russian Twist:
https://youtu.be/_NQx-yN4LTc
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*
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
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*
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
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
MOVEMENT DEMOS
Strict Press:
https://youtu.be/rDxIXuA75Ww
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Banded Press:
https://youtu.be/JxTCzbS3OFQ
Barbell Bent Over Row:
https://youtu.be/lx-mvh10kNE
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
Power Clean And Jerk:
https://youtu.be/qQrIc0Vg37A
Push Up:
https://youtu.be/A0kHvANcgZk
Plank Hold:
https://youtu.be/TCZ3BireamU
Russian Twist:
https://youtu.be/_NQx-yN4LTc
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*
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*
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*
12 Snow Angels
12 Death March
12 Banded Straight Arm Lat Pulldowns
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Lateral Step Up:
https://youtu.be/edo0skVCpsY
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
Back Squat:
https://youtu.be/HsnyHv61qMo
Snow Angel:
https://youtu.be/eFuubbEtw4s
Death March:
https://youtu.be/ksstmpzOS6E
Banded Straight Arm Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
TUESDAY
June 22, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
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*
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
12-15 Calorie On Any Machine / 12 Burpees / 60 Double Unders + 20 Butterfly Sit Ups / 120 Single Unders + 20 Butterfly Sit Ups
MOVEMENT DEMOS
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
Sumo Squat:
https://youtu.be/dI84HigJuQk
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
Bent Over IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
Bench Dip:
https://youtu.be/sbKPRzlkJgo
https://youtu.be/_o6S5sjhgIQ
Sumo Squat:
https://youtu.be/dI84HigJuQk
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
Bent Over IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
Bench Dip:
https://youtu.be/sbKPRzlkJgo
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
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*
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
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
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
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
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*
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
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
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*
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
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
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*
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*
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
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*
45-60 Seconds Floor Extensions
20 Weighted Russian Twists
*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
Strict Press:
https://youtu.be/rDxIXuA75Ww
Wide Grip Pull Up:
https://youtu.be/MSawyelGXkU
Plank Hold:
https://youtu.be/TCZ3BireamU
Floor Extension:
https://youtu.be/2IgJCgKD4wM
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
WEDNESDAY
June 23, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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*
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
15-20 Calf Raises + 10-20 Hamstring Curls
Modifications
MOVEMENT DEMOS
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Tuck Up:
https://youtu.be/iT6izuDopbU
Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
Calf Raise:
https://youtu.be/0728bU8wOT0
Hamstring Curl:
https://youtu.be/VYfgj5QOnd8
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*
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
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
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Calf Raise:
https://youtu.be/0728bU8wOT0
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
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
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*
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
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
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Overhead Hold:
https://youtu.be/q6qNFYEDVWs
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
DB Front Rack Hold:
https://youtu.be/LO5wPSo4h88
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Calf Raise:
https://youtu.be/0728bU8wOT0
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
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*
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*
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*
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
15-20 Calf Raises + 10-20 Banded Hamstring Curls
Modifications
Substitution For 32 Box Step Ups:
32 Reverse Lunges / 32 Lateral Lunges
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Clean High Pull:
https://youtu.be/8jIRsonYGvg
Power Clean:
https://youtu.be/AbJEX5trkkU
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Calf Raise:
https://youtu.be/0728bU8wOT0
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Clean High Pull:
https://youtu.be/8jIRsonYGvg
Power Clean:
https://youtu.be/AbJEX5trkkU
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Calf Raise:
https://youtu.be/0728bU8wOT0
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
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
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*
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*
16 Glute Bridge Walkouts
8 Banded Side Lying Leg Raises (Each Side)
30-45 Seconds Superman Snow Angels
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Power Snatch:
https://youtu.be/MmHPIjbsW28
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Snatch High Pull:
https://youtu.be/gJSPz0DYJTc
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
DB IYT:
https://youtu.be/nlUFNi3hROI
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM
Banded Side Lying Leg Raise:
https://youtu.be/ryZx-tWf-qw
Superman Snow Angel:
https://youtu.be/BJRIbSzyJlY
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possible In 12 Minutes:
400m Run
12 Push Ups
12 Burpees
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*
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
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
Bent Over IYT:
https://youtu.be/ao3VDoHfZB4
Pike Push Up:
https://youtu.be/peEYewmt8IA
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
GS30
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possible In 12 Minutes:
400m Run
12 DB Push Ups
12 Burpees
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*
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
DB Push Press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
Supine DB Bent Over Row:
https://youtu.be/YJ7DkXZEhsc
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
DB Bicep Curl To Press:
https://youtu.be/GVMb9dkxcLA
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*
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
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*
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
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
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
DB Bicep Curl To Press:
https://youtu.be/GVMb9dkxcLA
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
DB Bicep Curl To Press:
https://youtu.be/GVMb9dkxcLA
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)
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*
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
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*
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
KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek
KB Death March:
https://youtu.be/ksstmpzOS6E
Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
DB Bicep Curl To Press:
https://youtu.be/GVMb9dkxcLA
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%
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
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*
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
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*
(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
(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
MOVEMENT DEMOS
High Knee:
https://youtu.be/cWduJyaxxgo
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Air Squat:
https://youtu.be/aCsSvnjockk
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*
(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
(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
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
DB Hang Muscle Clean:
https://youtu.be/KrB1FNa9Bf4
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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*
(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
(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
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
DB Hang Muscle Clean:
https://youtu.be/KrB1FNa9Bf4
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/KrB1FNa9Bf4
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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*
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*
(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
(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
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
Single Arm Arnold Press:
https://youtu.be/kskxoWPJPOc
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Push Press:
https://youtu.be/cEwY4LL-hgU
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
https://youtu.be/kskxoWPJPOc
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Push Press:
https://youtu.be/cEwY4LL-hgU
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
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*
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
30-40 Seconds Banded Handstands
Max Reps Of Double Unders / Single Unders
Modifications
MOVEMENT DEMOS
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Banded Handstand:
https://youtu.be/blQ6b4RSs8I
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
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