Week 27 | July 2021
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
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
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
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
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
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*
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
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
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*
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*
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
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
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*
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*
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*
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
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*
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
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
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*
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
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
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*
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*
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
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
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*
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
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*
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
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*
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
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
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)
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
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
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)
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
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
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
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)
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*
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
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
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)
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
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*
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*
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*
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
(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*
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
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
(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*
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*
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
(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*
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
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*
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
(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*
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
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
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
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
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*
(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)
(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
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*
(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
(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
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
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*
(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
(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
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*
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*
(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
(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*
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
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😊
#staymoving