MONDAY

July 05, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

Rotate Sations Every Minute For 9 Minutes (3 Sets):

Station 1: 30 High Knees + 5 Burpees

Station 2: 6 Deadlift Jumps + 12 V Ups

Station 3: 6 Down Ups + 12 Jumping Lunges

*Rest 2 Minutes*

1 Minute Max Hold Of:

Hollow Hold

Part B)

Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Wall Sit Hold

Every Minute For 5 Minutes (5 Sets):

20 Shoulder Taps

Text

Modifications

MOVEMENT DEMOS

High Knee:
https://youtu.be/cWduJyaxxgo

Burpee:
https://youtu.be/YbnnsqGosjE

Deadlift Jump:
https://youtu.be/VAOh9hgLDjY

V Up:
https://youtu.be/Ollh8Wz7Kx8

Down Up:
https://youtu.be/E-gzFtuecIs

Jumping Lunge:
https://youtu.be/1sdcb-uEfU0

Hollow Hold:
https://youtu.be/hkk3iIy6MuI

Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY

Shoulder Tap:
https://youtu.be/RpmS9o8AhxM

GS30

WARM UP

WORKOUT

Workout Details

Part A)

Rotate Sations Every Minute For 12 Minutes (4 Sets):

Station 1: 30 Double Unders / 60 Single Unders + 5 Burpees

Station 2: 6 Clusters + 12 V Ups

Station 3: 6 Down Up Devils Press + 12 Jumping Lunges

*Rest 2 Minutes*

3 Minute Max Hold Of:

Hollow Hold

Part B)

Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Weighted Wall Sit Hold

Every Minute For 5 Minutes (5 Sets):

8-10 DB Plank Slides

Modifications

Substitution For 30 Double Unders / 60 Single Unders:
60 Bicycle Kicks / 10-15 Down Ups / 50 High Knees / 50 Mountain Climbers

MOVEMENT DEMOS

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

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

Burpee:
https://youtu.be/YbnnsqGosjE

Cluster:
https://youtu.be/Qswm1e-HMaM

V Up:
https://youtu.be/Ollh8Wz7Kx8

Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U

Jumping Lunge:
https://youtu.be/1sdcb-uEfU0

Hollow Hold:
https://youtu.be/hkk3iIy6MuI

Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew

GS60

WARM UP

WORKOUT

Workout Details

Part A)

4 Sets:

8 Banded Push Ups
8 Banded Tricep Extentions

*Rest 30 Seconds Between Sets*

4 Sets:

8 Supine Bent Over Rows
8 DB Seesaw Bent Over Rows

*Rest 30 Seconds Between Sets*

Part B)

Rotate Sations Every Minute For 12 Minutes (4 Sets):

Station 1: 30 Double Unders / 60 Single Unders + 5 Burpees

Station 2: 6 Clusters + 12 V Ups

Station 3: 6 Down Up Devils Press + 12 Jumping Lunges

*Rest 2 Minutes*

3 Minute Max Hold Of:

Hollow Hold

Part C)

Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Weighted Wall Sit Hold

Every Minute For 5 Minutes (5 Sets):

8-10 DB Plank Slides

Modifications

Substitution For 30 Double Unders / 60 Single Unders:
60 Bicycle Kicks / 10-15 Down Ups / 50 High Knees / 50 Mountain Climbers

MOVEMENT DEMOS

Banded Push Up:
https://youtu.be/4lrKtgPYbkg

Banded Tricep Extension:
https://youtu.be/1BHa7hD40bk

Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q

DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE

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

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

Burpee:
https://youtu.be/YbnnsqGosjE

Cluster:
https://youtu.be/Qswm1e-HMaM

V Up:
https://youtu.be/Ollh8Wz7Kx8

Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U

Jumping Lunge:
https://youtu.be/1sdcb-uEfU0

Hollow Hold:
https://youtu.be/hkk3iIy6MuI

Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

Every Minute For 5 Minutes (5 Sets):

3 Strict Press + 2 Push Press

*55-65% Of 1rm Strict Press*

*Rest 2 Minutes*

Every Minute For 5 Minutes (5 Sets):

1 Strict Press + 1 Push Press + 1 Push Jerk

*60-70% Of 1rm Strict Press*

Part B)

4 Sets:

8 Banded Push Ups
8 Banded Tricep Extentions

*Rest 30 Seconds Between Sets*

4 Sets:

8 Supine Bent Over Rows
8 DB Seesaw Bent Over Rows

*Rest 30 Seconds Between Sets*

Part C)

Rotate Sations Every Minute For 12 Minutes (4 Sets):

Station 1: 30 Double Unders / 60 Single Unders + 5 Burpees

Station 2: 6 Clusters + 12 V Ups

Station 3: 6 Down Up Devils Press + 12 Jumping Lunges

*Rest 2 Minutes*

3 Minute Max Hold Of:

Hollow Hold

Part D)

Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Weighted Wall Sit Hold

Every Minute For 5 Minutes (5 Sets):

8-10 DB Plank Slides

Modifications

Substitution For 30 Double Unders / 60 Single Unders:
60 Bicycle Kicks / 10-15 Down Ups / 50 High Knees / 50 Mountain Climbers

MOVEMENT DEMOS

Strict Press:
https://youtu.be/rDxIXuA75Ww

Push Press:
https://youtu.be/cEwY4LL-hgU

Push Jerk:
https://youtu.be/CCvfqA0Ieko

Banded Push Up:
https://youtu.be/4lrKtgPYbkg

Banded Tricep Extension:
https://youtu.be/1BHa7hD40bk

Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q

DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE

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

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

Burpee:
https://youtu.be/YbnnsqGosjE

Cluster:
https://youtu.be/Qswm1e-HMaM

V Up:
https://youtu.be/Ollh8Wz7Kx8

Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U

Jumping Lunge:
https://youtu.be/1sdcb-uEfU0

Hollow Hold:
https://youtu.be/hkk3iIy6MuI

Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

2 Tempo Front Squats (3 Second Descent)

*70-80% Of 1rm Front Squat

4 Sets:

8 DB Split Lunges (Each Side)
16 Banded Glute Bridges

*Rest As Needed*

Part B)

Every 2 Minutes For 16 Minutes (8 Sets):

100m Row
1 Back Squat

*75-85% Of 1rm Back Squat*

Part C)

4 Sets:

12 DB IYT's
12 Banded Side Lying Leg Raise (Each Side)
12 Banded Rows

*Rest As Needed*

Modifications

MOVEMENT DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w

DB Split Lunge:
https://youtu.be/zpVL54TR1e0

Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI

Back Squat:
https://youtu.be/HsnyHv61qMo

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

Banded Side Lying Leg Raise:
https://youtu.be/ryZx-tWf-qw

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

TUESDAY

July 06, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

3 Rounds For Time (10 Minute Time Cap):

7 Jumping Jacks
14 Air Squats
21 Glute Bridges
400m Run

Part B)

4 Sets:

5 Single Arm Lateral Raise (Each Side)
5 Single Arm Plank Hold (Each Side)
20-30 Seconds Max Reps Of Push Ups

*Rest As Needed*

Modifications

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12-15 Burpees / 50 Double Unders / 100 Single Unders / 50 Plank Jacks

MOVEMENT DEMOS

Jumping Jack:
https://youtu.be/zoc87_2bVDI

Air Squat:
https://youtu.be/aCsSvnjockk

Glute Bridge:
https://youtu.be/SNsrJcSxMTM

Single Arm Lateral Raise:
https://youtu.be/Hb3cWTXX_gQ

Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik

Push Up:
https://youtu.be/A0kHvANcgZk

GS30

WARM UP

WORKOUT

Workout Details

Part A)

3 Rounds For Time (21 Minute Time Cap):

7 Strict Pull Ups
14 DB Thrusters
21 Alternating DB Hang Snatches
400m Run

Part B)

4 Sets:

5 Single Arm DB Lateral Raise (Each Side)
5 Single Arm DB Seated Floor Press (Each Side)
20-30 Seconds Max Reps Banded Lat Pulldowns

*Rest As Needed*

Modifications

Substitution For 7 Strict Pull Ups:
7 DB Upright Rows / 7 DB Bent Over Rows

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12-15 Burpees / 50 Double Unders / 100 Single Unders 50 Plank Jacks

MOVEMENT DEMOS

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

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw

Single Arm DB Lateral Raise:
https://youtu.be/4DCbqoRMSgk

Single Arm Floor Seated DB Press:
https://youtu.be/LjwMK3LhVBM

Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc

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 KB Thrusters (Each Side)

Station 2: 5-8 Calorie Bike

Part B)

3 Rounds For Time (21 Minute Time Cap):

7 Strict Pull Ups
14 DB Thrusters
21 Alternating DB Hang Snatches
400m Run

Part C)

4 Sets:

5 Single Arm DB Lateral Raise (Each Side)
5 Single Arm DB Seated Floor Press (Each Side)
20-30 Seconds Max Reps Banded Lat Pulldowns

*Rest As Needed*

Modifications

Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 50-80 Mountain Climber Twists / 30 Double Unders / 60 Single Unders

Substitution For 7 Strict Pull Ups:
7 DB Upright Rows / 7 DB Bent Over Rows

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12-15 Burpees / 50 Double Unders / 100 Single Unders 50 Plank Jacks

MOVEMENT DEMOS

1 And 1/2 Single Arm KB Thruster:
https://youtu.be/8yoMeTda570

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

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw

Single Arm DB Lateral Raise:
https://youtu.be/4DCbqoRMSgk

Single Arm Floor Seated DB Press:
https://youtu.be/LjwMK3LhVBM

Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc

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

*55-65% 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 KB Thrusters (Each Side)

Station 2: 5-8 Calorie Bike

Part C)

3 Rounds For Time (21 Minute Time Cap):

7 Strict Pull Ups
14 Thrusters
21 Hang Power Snatches
400m Run

Part D)

4 Sets:

5 Single Arm DB Lateral Raise (Each Side)
5 Single Arm DB Seated Floor Press (Each Side)
20-30 Seconds Max Reps Banded Lat Pulldowns

*Rest As Needed*

Modifications

Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 50-80 Mountain Climber Twists / 30 Double Unders / 60 Single Unders

Substitution For 7 Strict Pull Ups:
7 DB Upright Rows / 7 DB Bent Over Rows

Substitution For 400m Run:
12-15 Calorie On Any Machine / 12-15 Burpees / 50 Double Unders / 100 Single Unders 50 Plank Jacks

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/yXHZXn_1JBM

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

1 And 1/2 Single Arm KB Thruster:
https://youtu.be/8yoMeTda570

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

Thruster:
https://youtu.be/Jj6Ua6fbLOA

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

Single Arm DB Lateral Raise:
https://youtu.be/4DCbqoRMSgk

Single Arm Floor Seated DB Press:
https://youtu.be/LjwMK3LhVBM

Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

3 Power Cleans + 3 Hang Power Cleans + 2 Push Jerk

*65-75% Of 1rm Push Jerk*

Part B)

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

Station 1: 8-12 Bench Press

Station 2: 8-12 Supinated Pull Ups

*Into*

5 Minutes Of Max Hold:

Hollow Hold

Part C)

5 Sets:

45-60 Seconds Feet Elevated Shoulder Taps
20 Chinese Plank Lat Pulldowns

*Rest As Needed*

Modifications

Text

MOVEMENT DEMOS

Power Clean:
https://youtu.be/AbJEX5trkkU

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

Push Jerk:
https://youtu.be/CCvfqA0Ieko

Bench Press:
https://youtu.be/OfAP9W7eF7Q

Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0

Hollow Hold:
https://youtu.be/hkk3iIy6MuI

Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40

Chinese Plank Lat Pulldown:
https://youtu.be/8ZCAjacjMEI

WEDNESDAY

July 07, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

As Many Rounds As Possible In 5 Minutes:

10 Plank Jacks
10 Push Press
10 Box Step Ups

*Rest 2 Minutes*

As Many Rounds As Possible In 3 Minutes:

5 Plank Jacks
5 Push Press
5 Box Step Ups

Part B)

Every 2 Minutes for 6 Minutes (3 Sets):

10 Glute Bridge Walkouts + 10-20 Seconds Glute Bridge Hold

Every 2 Minutes For 6 Minutes (3 Sets):

10 Sumo Squat To Calf Raise + 5 Single Leg Romanian Deadlifts (Each Side)

Modifications

Substitution For 5 / 10 Box Step Ups:
5 / 10 Air Squats / 5 / 10 Jumping Lunges / 5 / 10 Reverse Lunges

MOVEMENT DEMOS

Plank Jack:
https://youtu.be/J2xkqaqWgrw

Push Up:
https://youtu.be/A0kHvANcgZk

Box Step Up:
https://youtu.be/ukZ9aVXsGhg

Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM

Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc

Sumo Squat To Calf Raise:
https://youtu.be/8I9anHMwiDM

Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0

GS30

WARM UP

WORKOUT

Workout Details

Part A)

As Many Rounds As Possible In 10 Minutes:

10 DB Power Cleans
10 DB Push Press
10 Box Step Ups

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:

5 DB Power Cleans
5 DB Push Press
5 Box Step Ups

Part B)

Every 2 Minutes for 6 Minutes (3 Sets):

10 Glute Bridge Walkouts + 10-20 Seconds Glute Bridge Hold

Every 2 Minutes For 6 Minutes (3 Sets):

10 Sumo Squat To Calf Raise + 5 Single Leg Romanian Deadlifts (Each Side)

Modifications

Substitution For 5 / 10 Box Step Ups:
5 / 10 Air Squats / 5 / 10 Jumping Lunges / 5 / 10 Reverse Lunges

MOVEMENT DEMOS

DB Power Clean:
https://youtu.be/sSNzlQt_WI0

DB Push Press:
https://youtu.be/znW6BTFr6Io

Box Step Up:
https://youtu.be/ukZ9aVXsGhg

Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM

Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc

Sumo Squat To Calf Raise:
https://youtu.be/8I9anHMwiDM

Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Every 3 Minutes For 12 Minutes (4 Sets):

1 DB Push Press + 1 DB Push Jerk
20 Crossbody V Ups
50 Flutter Kicks

Part B)

As Many Rounds As Possible In 10 Minutes:

10 DB Power Cleans
10 DB Push Press
10 Box Step Ups

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:

5 DB Power Cleans
5 DB Push Press
5 Box Step Ups

Part C)

Every 2 Minutes for 6 Minutes (3 Sets):

10 Glute Bridge Walkouts + 10-20 Seconds Glute Bridge Hold

Every 2 Minutes For 6 Minutes (3 Sets):

10 Sumo Squat To Calf Raise + 5 Single Leg Romanian Deadlifts (Each Side)

Modifications

Substitution For 5 / 10 Box Step Ups:
5 / 10 Air Squats / 5 / 10 Jumping Lunges / 5 / 10 Reverse Lunges

MOVEMENT DEMOS

DB Push Press:
https://youtu.be/cEwY4LL-hgU

DB Push Jerk:
https://youtu.be/CCvfqA0Ieko

Crossbody V Up:
https://youtu.be/NUzbowAUzBE

Flutter Kick:
https://youtu.be/eXHVnJKEwKI

DB Power Clean:
https://youtu.be/sSNzlQt_WI0

Box Step Up:
https://youtu.be/ukZ9aVXsGhg

Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM

Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc

Sumo Squat To Calf Raise:
https://youtu.be/8I9anHMwiDM

Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0

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

*55-65% Of 1rm Power Clean*

Part B)

Every 3 Minutes For 12 Minutes (4 Sets):

1 Push Press + 1 Push Jerk + 1 Split Jerk

Set 1-2: 75-85% Of 1rm Push Press

Set 3-4: 85-95% Of 1rm Push Press

Part C)

As Many Rounds As Possilbe In 10 Minutes:

10 Power Cleans
10 Push Press
10 Box Step Ups

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:

5 Power Cleans
5 Push Press
5 Box Step Ups

Part D)

Every 2 Minutes for 6 Minutes (3 Sets):

10 Glute Bridge Walkouts + 10-20 Seconds Glute Bridge Hold

Every 2 Minutes For 6 Minutes (3 Sets):

10 Sumo Squat To Calf Raise + 5 Single Leg Romanian Deadlifts (Each Side)

Modifications

Substitution For 5 / 10 Box Step Ups:
5 / 10 Air Squats / 5 / 10 Jumping Lunges / 5 / 10 Reverse Lunges

MOVEMENT DEMOS

Power Clean:
https://youtu.be/AbJEX5trkkU

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

Clean High Pull:
https://youtu.be/8jIRsonYGvg

Push Press:
https://youtu.be/cEwY4LL-hgU

Push Jerk:
https://youtu.be/CCvfqA0Ieko

Split Jerk:
https://youtu.be/sHT50XslTBc

Box Step Up:
https://youtu.be/ukZ9aVXsGhg

Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM

Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc

Sumo Squat To Calf Raise:
https://youtu.be/8I9anHMwiDM

Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

3 Power Snatch

*75-85% Of 1rm Squat Snatch*

Part B)

Every 2 Minutes For 8 Minutes (4 Sets):

8 Single Arm DB Bent Over Rows + 8 DB Overhead Tricep Extensions

Every 2 Minutes For 8 Minutes (4 Sets):

4 Sumo Deadlifts

*75-85% Of 1rm Sumo Deadlift*

Part C)

4 Sets:

16 Banded Good Mornings
8 Banded Air Squats
30-45 Seconds Hollow Rocks

*Rest As Needed*

Modifications

MOVEMENT DEMOS

Power Snatch:
https://youtu.be/MmHPIjbsW28

Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0

DB Overhead Tricep Extension:
https://youtu.be/H1-1Xr_KSOE

Sumo Deadlift:
https://youtu.be/IO4OupENnAI

Banded Good Morning:
https://youtu.be/uJtCTt7AWIg

Banded Air Squat:
https://youtu.be/mvDPAUfzn24

Hollow Rock:
https://youtu.be/-YNnXtNAj4k

THURSDAY

July 08, 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 09, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

4 Rounds For Time:
(12 Minute Time Cap)

100m Run
12 Deadlift Jumps
12 Down Ups

Part B)

4 Sets:

8 Bent Over Snow Angels
4 Wall Slides
8 Pike Shoulder Taps
4 Hand Release Push Ups

*Rest As Needed*

Modifications

MOVEMENT DEMOS

Deadlift Jump:
https://youtu.be/VAOh9hgLDjY

Down Up:
https://youtu.be/E-gzFtuecIs

Bent Over Snow Angel:
https://youtu.be/8LAkqgj03Ms

Wall Slide:
https://youtu.be/DGAH8iyFY-M

Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q

Hand Release Push Up:
https://youtu.be/ZqhLQDPuigc

GS30

WARM UP

WORKOUT

Workout Details

Part A)

4 Rounds For Time:
(12 Minute Time Cap)

12 Calorie Bike
12 DB Deadlifts
12 Down Ups

Part B)

4 Sets:

8 DB Seesaw Bent Over Rows
4 Single Arm DB Strict Press
8 Ring Rows
4 Single Arm DB Bench Press

*Rest As Needed*

Modifications

Substitution For 12 Calorie Bike:
12 Calorie On Any Machine / 15 Floor Touch To Jumps / 15 Air Squats

Substitution For 8 Ring Rows:
8 Single Arm DB Bent Over Rows (Each Side)

MOVEMENT DEMOS

DB Deadlift:
https://youtu.be/vApb63rw1_Q

Down Up:
https://youtu.be/E-gzFtuecIs

DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE

Single Arm DB Strict Press:
https://youtu.be/WbpDz0p-4gM

Ring Row:
https://youtu.be/xr2iqzcCamA

Single Arm DB Bench Press:
https://youtu.be/M8g-WdxsVvA

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Every Minute For 5 Minutes (5 Sets):

5 Front Squats

*45-55% Of 1rm Front Squat*

Every Minute For 5 Minutes (5 Sets):

3 Front Squats

*55-65% Of 1rm Front Squat*

*Rest 2 Minutes*

60 Seconds Max Unbroken Reps Of Front Squats

*Cap At 20 Reps*

*70% Of 1rm Front Squat*

Part B)

4 Rounds For Time:
(12 Minute Time Cap)

12 Calorie Bike
12 Deadlifts
12 Down Ups

Part C)

4 Sets:

8 DB Seesaw Bent Over Rows
4 Single Arm DB Strict Press
8 Ring Rows
4 Single Arm DB Bench Press

*Rest As Needed*

Modifications

Substitution For Unbroken / 3 / 5 Front Squats:
Unbroken Reps Of: DB Front Squats / 4-6 DB Front Squats (Instead Of 3 Front Squats) / 6-8 DB Front Squats (Instead Of 5 Front Squats)

Substitution For 12 Calorie Bike:
12 Calorie On Any Machine / 15 Floor Touch To Jumps / 15 Air Squats

Substitution For 8 Ring Rows:
8 Single Arm DB Bent Over Rows (Each Side)

MOVEMENT DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w

Deadlift:
https://youtu.be/lXUUM1itAkU

Down Up:
https://youtu.be/E-gzFtuecIs

DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE

Single Arm DB Strict Press:
https://youtu.be/WbpDz0p-4gM

Ring Row:
https://youtu.be/xr2iqzcCamA

Single Arm DB Bench Press:
https://youtu.be/M8g-WdxsVvA

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

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

Station 1: 6 Single Arm KB Deadlifts (Each Side)

Station 2: 9 Banded KB Swings

Station 3: 12 Weighted Hip Thrusts

Part B)

Every Minute For 5 Minutes (5 Sets):

5 Front Squats

*45-55% Of 1rm Front Squat*

Every Minute For 5 Minutes (5 Sets):

3 Front Squats

*55-65% Of 1rm Front Squat*

*Rest 2 Minutes*

60 Seconds Max Unbroken Reps Of Front Squats

*Cap At 20 Reps*

*70% Of 1rm Front Squat*

Part C)

4 Rounds For Time:
(12 Minute Time Cap)

12 Calorie Bike
12 Deadlifts
12 Down Ups

Part D)

4 Sets:

8 DB Seesaw Bent Over Rows
4 Single Arm DB Strict Press
8 Ring Rows
4 Single Arm DB Bench Press

*Rest As Needed*

Modifications

Substitution For 12 Calorie Bike:
12 Calorie On Any Machine / 15 Floor Touch To Jumps / 15 Air Squats

Substitution For 8 Ring Rows:
8 Single Arm DB Bent Over Rows (Each Side)

MOVEMENT DEMOS

Single Arm KB Deadlift:
https://youtu.be/OHutUmlUwNg

Banded KB Swing:
https://youtu.be/hshwImt6MLw

Banded Hip Thrust:
https://youtu.be/CMrgf91CKzQ

Front Squat:
https://youtu.be/-_Nw3jP6J1w

Deadlift:
https://youtu.be/lXUUM1itAkU

Down Up:
https://youtu.be/E-gzFtuecIs

DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE

Single Arm DB Strict Press:
https://youtu.be/WbpDz0p-4gM

Ring Row:
https://youtu.be/xr2iqzcCamA

Single Arm DB Bench Press:
https://youtu.be/M8g-WdxsVvA

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

4 Sets:

3 Hang Squat Cleans

65-75% Of 1rm Squat Clean

4 Sets:

1 High Pull + 1 Hang Squat Clean

75-85% Of 1rm Squat Clean

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

High Pull:
https://youtu.be/8jIRsonYGvg

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

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

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

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

Banded Kneeling Hp Thrust:
https://youtu.be/rRSSY41EFm8

DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

SATURDAY

July 10, 2021

YOU are your best asset.

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

Partner Style
(20 Minute Time Cap)

80 Jumping Air Squats
80 Russian Twists
80 Feet Elevated Shoulder Taps
80 Butt Kicks
40 Lunge Kickback (Each Side)

*View Video Brief For Breakdown*

Part B)

Going Solo?
(20 Minute Time Cap)

40 Jumping Air Squats
40 Russian Twists
40 Feet Elevated Shoulder Taps
80 Butt Kicks
20 Lunge Kickback (Each Side)

Modifications

Substitution For 40 / 80 Jumping Air Squats:
40 / 80 V Ups / 40 / 80 Air Squats

MOVEMENT DEMOS

Jumping Air Squat:
https://youtu.be/VkX3-WfJAps

Russian Twist:
https://youtu.be/4JOsDbXWQDQ

Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40

Butt Kick:
https://youtu.be/f6MMMKXtASw

Lunge Kickback:
https://youtu.be/oQGtFc8ubpo

GS30

WARM UP

WORKOUT

Workout Details

Part A)

Partner Style
(27 Minute Time Cap)

80 DB Thrusters
80 Hanging Knee Raises
80 DB Shoulder To Overhead
80 Double Unders (Each) / 160 Single Unders (Each)
80 Box Jumps

*View Video Brief For Breakdown*

Part B)

Going Solo?
(27 Minute Time Cap)

40 DB Thrusters
40 Hanging Knee Raises
40 DB Shoulder To Overhead
80 Double Unders / 160 Single Unders
40 Box Jumps

Modifications

Substitution For 40 / 80 Hanging Knee Raises:
40 / 80 V Ups / 40 / 80 Tuck Ups

Substitution For 80 Double Unders / 160 Single Unders:
160 Quick Taps / 160 Mountain Climber Twists / 160 Bicycle Kicks

Substitution For 40 / 80 Box Jumps:
40 / 80 Box Step Ups / 40 / 80 Reverse Lunges

MOVEMENT DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs

DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

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

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

Box Jump:
https://youtu.be/rNaluifn1BA

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Part B)

5 Sets:

3 DB Hang Muscle Cleans + 2 DB Front Squats + 1 DB Push Press

5 Sets:

2 DB Hang Muscle Cleans + 2 DB Thrusters

Partner Style
(27 Minute Time Cap)

80 Wallballs
80 Hanging Knee Raises
80 Shoulder To Overhead
80 Double Unders (Each) / 160 Single Unders (Each)
80 Box Jumps

*View Video Brief For Breakdown*

Part C)

Going Solo?
(27 Minute Time Cap)

40 Wallballs
40 Hanging Knee Raises
40 Shoulder To Overhead
80 Double Unders / Single Unders
40 Box Jumps

Modifications

Substitution For 40 / 80 Hanging Knee Raises:
40 / 80 V Ups / 40 / 80 Tuck Ups

Substitution For 80 Double Unders / Single Unders:
80 Quick Taps / 80 Mountain Climber Twists / 80 Bicycle Kicks

Substitution For 40 / 80 Box Jumps:
40 / 80 Box Step Ups / 40 / 80 Reverse Lunges

MOVEMENT DEMOS

DB Hang Muscle Clean:
https://youtu.be/ZMSSnB0EzOY

DB Front Squat:
https://youtu.be/NCgj_SxrMB4

DB Push Press:
https://youtu.be/znW6BTFr6Io

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Wallball:
https://youtu.be/eJ7TZf9JTFA

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs

Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA

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

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

Box Jump:
https://youtu.be/rNaluifn1BA

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

Every 2 Minutes For 6 Minutes (3 Sets):

12 DB Reverse Lunges
12 DB Push Press

Every 2 Minutes For 6 Minutes (3 Sets):

12 DB Lateral Lunges
12 DB Floor Seated Press

Part B)

5 Sets:

3 Hang Muscle Cleans + 2 Front Squats + 1 Push Press

*50-60% Of 1rm Thruster*

5 Sets:

2 Hang Muscle Cleans + 2 Thrusters

*55-65% Of 1rm Thruster*

Part C)

Partner Style
(27 Minute Time Cap)

80 Wallballs
80 Hanging Knee Raises
80 Shoulder To Overhead
80 Double Unders (Each) / 160 Single Unders (Each)
80 Box Jumps

*View Video Brief For Breakdown*

Part D)

Going Solo?
(27 Minute Time Cap)

40 Wallballs
40 Hanging Knee Raises
40 Shoulder To Overhead
80 Double Unders / Single Unders
40 Box Jumps

Modifications

Substitution For 40 / 80 Hanging Knee Raises:
40 / 80 V Ups / 40 / 80 Tuck Ups

Substitution For 80 Double Unders / Single Unders:
80 Quick Taps / 80 Mountain Climber Twists / 80 Bicycle Kicks

Substitution For 40 / 80 Box Jumps:
40 / 80 Box Step Ups / 40 / 80 Reverse Lunges

MOVEMENT DEMOS

DB Reverse Lunge:
https://youtu.be/8JrQIepGpcM

DB Push Press:
https://youtu.be/znW6BTFr6Io

DB Lateral Lunge:
https://youtu.be/EpRYlmjK7HE

DB Floor Seated Press:
https://youtu.be/418TI9b6JFs

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

Front Squat:
https://youtu.be/-_Nw3jP6J1w

Push Press:
https://youtu.be/cEwY4LL-hgU

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Wallball:
https://youtu.be/eJ7TZf9JTFA

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs

Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA

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

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

Box Jump:
https://youtu.be/rNaluifn1BA

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

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

*75-85% Of 1rm Squat Snatch*

Part B)

Every 2 Minutes For 12 Minutes (6 Sets):

30-40 Seconds Handstand Hold
Max Reps Of Double Unders / Single Unders

Modifications

Substitution For 30-45 Seconds Of Banded Handstands:
30-45 Seconds Of: Handstand Hold / Feet Elevated Pike Hold / High Plank Hold

MOVEMENT DEMOS

Snatch Push Press:
https://youtu.be/sg6wMbkTwWU

Snatch Balance:
https://youtu.be/bqQJy2EtH4k

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

Handstand Hold:
https://youtu.be/eA5dynhksjs

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

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

SUNDAY

July 11, 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😊