Week 26 | June 2021
MONDAY
June 28, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
As Many Rounds As Possible In 3 Minutes:
8 Feet Elevated Shoulder Taps
16 Lunges
32 Quick Taps
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 Feet Elevated Shoulder Taps
16 Lunges
32 Quick Taps
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part B)
3 Sets:
60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups
*Rest As Needed*
60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Lunge:
https://youtu.be/QT9qNmPv7nE
Quick Tap:
https://youtu.be/9LvOkFm-aDA
Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Tuck Up:
https://youtu.be/iT6izuDopbU
GS30
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
As Many Rounds As Possible In 3 Minutes:
8 Double DB Snatches
16 DB Front Rack Lunges
32 Double Unders / 64 Single Unders
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 Double DB Snatches
16 DB Front Rack Lunges
32 Double Unders / 64 Single Unders
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part B)
3 Sets:
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
Modifications
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks
MOVEMENT DEMOS
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Part B)
5 Sets:
As Many Rounds As Possible In 3 Minutes:
8 Double DB Snatches
16 DB Front Rack Lunges
32 Double Unders / 64 Single Unders
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 Double DB Snatches
16 DB Front Rack Lunges
32 Double Unders / 64 Single Unders
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part C)
3 Sets:
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
Modifications
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks
MOVEMENT DEMOS
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
Push Up:
https://youtu.be/A0kHvANcgZk
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Double DB Snatch:
https://youtu.be/yktuyFDEblI
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Weighted Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Weighted Tuck Up:
https://youtu.be/koB65BZ5OaU
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
*50-60% Of 1rm Split Jerk*
3 Barbell Tall Jerks + 10 Seconds Split Jerk Hold
Every 90 Seconds For 6 Minutes (4 Sets):
2 Split Jerks
*50-60% Of 1rm Split Jerk*
Part B)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Part C)
5 Sets:
As Many Rounds As Possible In 3 Minutes:
8 Power Snatches
16 Back Rack Lunges
32 Double Unders / 64 Single Unders
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 Power Snatches
16 Back Rack Lunges
32 Double Unders / 64 Single Unders
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part D)
3 Sets:
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
Modifications
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks
64 High Knees / 64 Quick Taps / 64 Bicycle Kicks
MOVEMENT DEMOS
Barbell Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Split Jerk:
https://youtu.be/sHT50XslTBc
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
Push Up:
https://youtu.be/A0kHvANcgZk
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Power Snatch:
https://youtu.be/MmHPIjbsW28
Back Rack Lunge:
https://youtu.be/h597_xUTL_o
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Weighted Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Weighted Tuck Up:
https://youtu.be/koB65BZ5OaU
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
3 Tempo Front Squats (3 Second Descent)
*55-65% Of 1rm Front Squat
4 Sets:
8 Weighted Cossack Squats
16 Banded Hip Thrusts
*Rest As Needed*
3 Tempo Front Squats (3 Second Descent)
*55-65% Of 1rm Front Squat
4 Sets:
8 Weighted Cossack Squats
16 Banded Hip Thrusts
*Rest As Needed*
Part B)
Every 2 Minutes For 16 Minutes (8 Sets):
200m Row
5 Back Squat
*35-45% Of 1rm Back Squat*
200m Row
5 Back Squat
*35-45% Of 1rm Back Squat*
Part C)
4 Sets:
12 Wall Slides
12 Banded Air Squats
12 Banded Pull Aparts
*Rest As Needed*
12 Wall Slides
12 Banded Air Squats
12 Banded Pull Aparts
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Weighted Cossack Squat:
https://youtu.be/vhfi6iQ6cgc
Banded Hip Thrust:
https://youtu.be/CMrgf91CKzQ
Back Squat:
https://youtu.be/HsnyHv61qMo
Wall Slide:
https://youtu.be/DGAH8iyFY-M
Banded Air Squat:
https://youtu.be/aCsSvnjockk
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
TUESDAY
June 29, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time (12 Minute Time Cap):
200m Run
21 Step Up Kick Backs
21 Pop Squats
200m Run
21 Step Up Kick Backs
21 Pop Squats
Part B)
Every Minute For 3 Minutes (3 Sets):
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 200m Run:
12-15 Down Ups / 50 High Knees / 50 Quick Taps / 50 Bicycle Kicks
12-15 Down Ups / 50 High Knees / 50 Quick Taps / 50 Bicycle Kicks
MOVEMENT DEMOS
Step Up Kickback:
https://youtu.be/DXqh5TWIuAc
Pop Squat:
https://youtu.be/88ar-MUh2ro
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS30
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time (21 Minute Time Cap):
21 Calorie Row
21 Box Step Overs
21 DB Thrusters
21 Calorie Row
21 Box Step Overs
21 DB Thrusters
Part B)
Every Minute For 3 Minutes (3 Sets):
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 400m Run / 100 Double Unders / 150 Single Unders / 25 Burpees
Substitution For 21 Box Step Overs:
21 Reverse Lunges / 21 Lateral Lunges
Substitution For 21 DB Thrusters:
21 Wallballs
MOVEMENT DEMOS
Box Step Over:
https://youtu.be/-YvO_8BXuow
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
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):
8-10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
8-10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
Part B)
4 Rounds For Time (21 Minute Time Cap):
21 Calorie Row
21 Box Step Overs
21 Wallballs
21 Calorie Row
21 Box Step Overs
21 Wallballs
Part C)
Every Minute For 3 Minutes (3 Sets):
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 400m Run / 100 Double Unders / 150 Single Unders / 25 Burpees
Substitution For 21 Box Step Overs:
21 Reverse Lunges / 21 Lateral Lunges
Substitution For 21 Wallballs:
21 DB Thrusters
MOVEMENT DEMOS
1 And 1/2 Single Arm DB Front Squat:
https://youtu.be/8sayt7bUwpQ
Lunge To Squat:
https://youtu.be/UJupUEWzS6c
Box Step Over:
https://youtu.be/-YvO_8BXuow
Wallball:
https://youtu.be/eJ7TZf9JTFA
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
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
*55-65% Of 1rm Squat Snatch*
4 Snatch Pulls + 4 Hang Snatch High Pulls
Every 2 Minutes For 6 Minutes (3 Sets):
1 Stanch High Pull + 2 Hang Power Snatch + 3 Overhead Squats
*55-65% Of 1rm Squat Snatch*
Part B)
Every Minute For 5 Minutes (5 Sets):
8-10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
8-10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
Part C)
4 Rounds For Time (21 Minute Time Cap):
21 Calorie Row
21 Box Step Overs
21 Wallballs
21 Calorie Row
21 Box Step Overs
21 Wallballs
Part D)
Every Minute For 3 Minutes (3 Sets):
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
5-8 Scapular Push Ups
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 21 Calorie Row:
21 Calorie On Any Machine / 400m Run / 100 Double Unders / 150 Single Unders / 25 Burpees
Substitution For 21 Box Step Overs:
21 Reverse Lunges / 21 Lateral Lunges
Substitution For 21 Wallballs:
21 DB Thrusters
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 Single Arm DB Front Squat:
https://youtu.be/8sayt7bUwpQ
Lunge To Squat:
https://youtu.be/UJupUEWzS6c
Box Step Over:
https://youtu.be/-YvO_8BXuow
Wallball:
https://youtu.be/eJ7TZf9JTFA
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
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
*65-75% Of 1rm Push Jerk*
2 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk
*65-75% Of 1rm Push Jerk*
Part B)
Every 3 Minutes For 15 Minutes (5 Sets):
3 Clean Deadlift + 2 Hang Power Clean + 1 Hang Squat Clean
*75-85% Of 1m Squat Clean*
3 Clean Deadlift + 2 Hang Power Clean + 1 Hang Squat Clean
*75-85% Of 1m Squat Clean*
Part C)
5 Sets:
45-60 Seconds Plank Around The Worlds
20 Weighted Tuck Ups
*Rest As Needed*
45-60 Seconds Plank Around The Worlds
20 Weighted Tuck 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
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Weighted Tuck Up:
https://youtu.be/AAzGgIu6ojc
WEDNESDAY
June 30, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Tricep Extension
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Tricep Extension
*Rest 1 Minute Between Sets*
Part B)
3 Sets:
10 Kickbacks (Each Side)
10 Good Mornings
*Rest As Needed*
10 Kickbacks (Each Side)
10 Good Mornings
*Rest As Needed*
Modifications
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Air Squat:
https://youtu.be/aCsSvnjockk
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
Kickback:
https://youtu.be/ulXSY2FiZcQ
Good Morning:
https://youtu.be/ebgo50EKxXU
MOVEMENT DEMOS
GS30
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns
*Rest 1 Minute Between Sets*
Part B)
5 Sets:
10 Banded Kickbacks (Each Side)
10 Banded Good Mornings
*Rest As Needed*
10 Banded Kickbacks (Each Side)
10 Banded Good Mornings
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Air Squat:
https://youtu.be/aCsSvnjockk
Banded Straight Arm Pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
5 DB Push Press + 5 DB Push Jerks
5 DB Push Press + 5 DB Push Jerks
Part B)
3 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns
*Rest 1 Minute Between Sets*
Part C)
5 Sets:
10 Banded Kickbacks (Each Side)
10 Banded Good Mornings
*Rest As Needed*
10 Banded Kickbacks (Each Side)
10 Banded Good Mornings
*Rest As Needed*
Modifications
MOVEMENT DEMOS
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Air Squat:
https://youtu.be/aCsSvnjockk
Banded Straight Arm Pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
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
*55-65% Of 1rm Strict Press*
3 Muscle Cleans + 3 Strict Press
Every Minute For 6 Minutes (6 Sets):
1 Muscle Clean + 2 Hang Power Cleans + 3 Push Press
*55-65% Of 1rm Strict Press*
Part B)
Every 2 Minutes For 12 Minutes (6 Sets):
5 Push Press + 4 Push Jerks + 3 Split Jerks
*50-60% Of 1rm Push Press*
5 Push Press + 4 Push Jerks + 3 Split Jerks
*50-60% Of 1rm Push Press*
Part C)
3 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Butterfly Sit Ups
10 Air Squats
15 Banded Straight Arm Pulldowns
*Rest 1 Minute Between Sets*
Part D)
5 Sets:
10 Banded Kickbacks (Each Side)
10 Banded Good Mornings
*Rest As Needed*
10 Banded Kickbacks (Each Side)
10 Banded Good Mornings
*Rest As Needed*
Modifications
Text
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
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Air Squat:
https://youtu.be/aCsSvnjockk
Banded Straight Arm Pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*65-75% Of 1rm Squat Snatch*
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*65-75% Of 1rm Squat Snatch*
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
6 Bench Press
*65-76% Of 1rm Bench Press*
Every 2 Minutes For 8 Minutes (4 Sets):
6 Deficit Deadlifts
*55-65% Of 1rm Deadlift*
6 Bench Press
*65-76% Of 1rm Bench Press*
Every 2 Minutes For 8 Minutes (4 Sets):
6 Deficit Deadlifts
*55-65% Of 1rm Deadlift*
Part C)
4 Sets:
16 DB Romanian Deadlifts
8 Banded Side Steps (Each Side)
30-45 Seconds Banded Psoas March
*Rest As Needed*
16 DB Romanian Deadlifts
8 Banded Side Steps (Each Side)
30-45 Seconds Banded Psoas March
*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 Romanian Deadlift:
https://youtu.be/c4lr40NXLEU
Banded Side Step:
https://youtu.be/VPPBMNRWayk
Banded Psoas March:
https://youtu.be/de17F2IWB9E
THURSDAY
July 01, 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
July 02, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
6 Rounds For Time:
(12 Minute Time Cap)
12 Deadlift Jumps
6 Bench Dips
3 Burpees
(12 Minute Time Cap)
12 Deadlift Jumps
6 Bench Dips
3 Burpees
Part B)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 14 Front Raises
Station 2: 7 Side Tuck Ups (Each Side)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 14 Lateral Raises
Station 2: 7 Snow Angels
Station 1: 14 Front Raises
Station 2: 7 Side Tuck Ups (Each Side)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 14 Lateral Raises
Station 2: 7 Snow Angels
Modifications
MOVEMENT DEMOS
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Burpee:
https://youtu.be/YbnnsqGosjE
Front Raise:
https://youtu.be/DMttWNeAMoE
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Lateral Raise:
https://youtu.be/GftTlsvGX9s
Snow Angel:
https://youtu.be/eFuubbEtw4s
GS30
WARM UP
WORKOUT
Workout Details
Part A)
6 Rounds For Time:
(12 Minute Time Cap)
12 DB Deadlifts
6 Pull Ups
3 Burpees
(12 Minute Time Cap)
12 DB Deadlifts
6 Pull Ups
3 Burpees
Part B)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Seated Alternating DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Tricep Extensions
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Seated Alternating DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Tricep Extensions
Modifications
Substitution For 6 Pull Ups:
6 DB Bent Over Rows / 6 DB Seesaw Bent Over Rows
Substitution For 7 Strict Pull Ups:
7 Pull Up Negatives / 7 DB Upright Rows
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Pull Up:
https://youtu.be/FcQ1t9hUL5M
Burpee:
https://youtu.be/YbnnsqGosjE
7-7-7 Bicep Curl:
https://youtu.be/tdbHeBu8yQg
Seated Alternating DB Press:
https://youtu.be/07oysuNj5eM
Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High To Low Plank
*65-75% 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 Tuck Ups
*70-80% Of 1rm Front Squat*
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High To Low Plank
*65-75% 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 Tuck Ups
*70-80% Of 1rm Front Squat*
Part B)
6 Rounds For Time:
(12 Minute Time Cap)
12 Deadlifts
6 Pull Ups
3 Burpees
(12 Minute Time Cap)
12 Deadlifts
6 Pull Ups
3 Burpees
Part C)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Seated Alternating DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Tricep Extensions
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Seated Alternating DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Tricep Extensions
Modifications
Substitution For 1-3 Frront Squats:
5-8 DB Front Squats
Substitution For 6 Pull Ups:
6 DB Bent Over Rows / 6 DB Seesaw Bent Over Rows
Substitution For 7 Strict Pull Ups:
7 Pull Up Negatives / 7 DB Upright Rows
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Tuck Up:
https://youtu.be/iT6izuDopbU
Deadlift:
https://youtu.be/lXUUM1itAkU
Pull Up:
https://youtu.be/FcQ1t9hUL5M
Burpee:
https://youtu.be/YbnnsqGosjE
7-7-7 Bicep Curl:
https://youtu.be/tdbHeBu8yQg
Seated Alternating DB Press:
https://youtu.be/07oysuNj5eM
Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
6 Pause At Knee Deadlifts
*50-60% Of 1rm Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Single Leg Romanian Deadlifts (Each Side)
6 Pause At Knee Deadlifts
*50-60% Of 1rm Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Single Leg Romanian Deadlifts (Each Side)
Part B)
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High To Low Plank
*65-75% 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 Tuck Ups
*70-80% Of 1rm Front Squat*
Station 1: 1-3 Front Squats
Station 2: 30-50 Seconds High To Low Plank
*65-75% 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 Tuck Ups
*70-80% Of 1rm Front Squat*
Part C)
6 Rounds For Time:
(12 Minute Time Cap)
12 Deadlifts
6 Pull Ups
3 Burpees
(12 Minute Time Cap)
12 Deadlifts
6 Pull Ups
3 Burpees
Part D)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Seated Alternating DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Tricep Extensions
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Seated Alternating DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Tricep Extensions
Modifications
Substitution For 6 Pull Ups:
6 DB Bent Over Rows / 6 DB Seesaw Bent Over Rows
Substitution For 7 Strict Pull Ups:
7 Pull Up Negatives / 7 DB Upright Rows
MOVEMENT DEMOS
Pause At Knee Deadlift:
https://youtu.be/r2zHn-YADQ0
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
Front Squat:
https://youtu.be/-_Nw3jP6J1w
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Tuck Up:
https://youtu.be/iT6izuDopbU
Deadlift:
https://youtu.be/lXUUM1itAkU
Pull Up:
https://youtu.be/FcQ1t9hUL5M
Burpee:
https://youtu.be/YbnnsqGosjE
7-7-7 Bicep Curl:
https://youtu.be/tdbHeBu8yQg
Seated Alternating DB Press:
https://youtu.be/07oysuNj5eM
Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
8 Sets:
Split Jerks
Sets 1-3: 6 Reps @ 55-65%
Sets 4-6: 3 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
Split Jerks
Sets 1-3: 6 Reps @ 55-65%
Sets 4-6: 3 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
Part B)
Rotate Stations Ever Minute For 16 Minutes (4 Sets):
Station 1: 12-24 Wall Slides
Station 2: 12-24 Barbell Bicep Curls
Station 3: 30-40 Seconds Goblet Squat Hold
Station 4: 30-40 Seconds Hollow Hold
Station 1: 12-24 Wall Slides
Station 2: 12-24 Barbell Bicep Curls
Station 3: 30-40 Seconds Goblet Squat Hold
Station 4: 30-40 Seconds Hollow Hold
Part C)
5 Sets:
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
Modifications
MOVEMENT DEMOS
Split Jerk:
https://youtu.be/sHT50XslTBc
Wall Slide:
https://youtu.be/DGAH8iyFY-M
Barbell Bicep Curl:
https://youtu.be/bEykt_1Ik-0
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
DB Renegade Row Push Up:
https://youtu.be/-Dhft3N_rcA
SATURDAY
July 03, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Partner Style
(20 Minute Time Cap)
100 Mountain Climber Twists
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Pop Squats
20 Inchworms
*View Video Brief For Breakdown*
(20 Minute Time Cap)
100 Mountain Climber Twists
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Pop Squats
20 Inchworms
*View Video Brief For Breakdown*
Part B)
Going Solo?
(20 Minute Time Cap)
50 Mountain Climber Twists
40 Butterfly Sit Ups
30 Push Ups
20 Pop Squats
10 Inchworms
(20 Minute Time Cap)
50 Mountain Climber Twists
40 Butterfly Sit Ups
30 Push Ups
20 Pop Squats
10 Inchworms
Modifications
Text
MOVEMENT DEMOS
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Push Up:
https://youtu.be/A0kHvANcgZk
Pop Squat:
https://youtu.be/88ar-MUh2ro
Inchworm:
https://youtu.be/2N-vP_P13hY
GS30
WARM UP
WORKOUT
Workout Details
Part A)
Partner Style
(27 Minute Time Cap)
100 DB Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 DB Power Cleans
*View Video Brief For Breakdown*
(27 Minute Time Cap)
100 DB Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 DB Power Cleans
*View Video Brief For Breakdown*
Part B)
Going Solo?
(27 Minute Time Cap)
50 DB Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans
(27 Minute Time Cap)
50 DB Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans
Modifications
MOVEMENT DEMOS
DB Bench Press:
https://youtu.be/hBgI282QNE8
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Push Up:
https://youtu.be/A0kHvANcgZk
Plate Ground To Overhead:
https://youtu.be/M_03fmgvmw0
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
Part B)
Partner Style
(27 Minute Time Cap)
100 Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 DB Power Cleans
*View Video Brief For Breakdown*
(27 Minute Time Cap)
100 Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 DB Power Cleans
*View Video Brief For Breakdown*
Part C)
Going Solo?
(27 Minute Time Cap)
50 Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans
(27 Minute Time Cap)
50 Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans
Modifications
Substitution For 50 / 100 Bench Press:
50 / 100 DB Bench Press
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
DB Thruster:
https://youtu.be/8yPcDDvWqsE
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Push Up:
https://youtu.be/A0kHvANcgZk
Plate Ground To Overhead:
https://youtu.be/M_03fmgvmw0
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 20-40 Seconds DB Skull Crushers
Station 2: 20-40 Seconds Tuck Ups
Station 3: 20-40 Seconds Glute Bridges
Station 1: 20-40 Seconds DB Skull Crushers
Station 2: 20-40 Seconds Tuck Ups
Station 3: 20-40 Seconds Glute Bridges
Part B)
3 Sets:
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
Part C)
Partner Style
(27 Minute Time Cap)
100 Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 Power Cleans
*View Video Brief For Breakdown*
(27 Minute Time Cap)
100 Bench Press
80 Synchro Butterfly Sit Ups
60 Push Ups
40 Synchro Plate Ground To Overhead
20 Power Cleans
*View Video Brief For Breakdown*
Part D)
Going Solo?
(27 Minute Time Cap)
50 Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans
(27 Minute Time Cap)
50 Bench Press
40 Synchro Butterfly Sit Ups
30 Push Ups
20 Synchro Plate Ground To Overhead
10 Power Cleans
Modifications
Text
MOVEMENT DEMOS
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
Tuck Up:
https://youtu.be/iT6izuDopbU
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
DB Thruster:
https://youtu.be/8yPcDDvWqsE
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Push Up:
https://youtu.be/A0kHvANcgZk
Plate Ground To Overhead:
https://youtu.be/M_03fmgvmw0
Power Clean:
https://youtu.be/AbJEX5trkkU
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
3 Snatch Push Press + 2 Snatch Balance
*45-55% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*55-65% Of 1rm Squat Snatch*
3 Snatch Push Press + 2 Snatch Balance
*45-55% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*55-65% Of 1rm Squat Snatch*
Part B)
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-40 Seconds Handstand Hold
Station 2: 3-6 Strict Pull Ups
Station 3: 30-40 Seconds Feet Elevated Shoulder Taps
Station 4: 3-6 Pull Up Negatives
Station 1: 30-40 Seconds Handstand Hold
Station 2: 3-6 Strict Pull Ups
Station 3: 30-40 Seconds Feet Elevated Shoulder Taps
Station 4: 3-6 Pull Up Negatives
Modifications
MOVEMENT DEMOS
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Handstand Hold:
https://youtu.be/eA5dynhksjs
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Pull Up Negative:
https://youtu.be/QOF_wZti-w8
SUNDAY
July 04, 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