Week 28 | July 2021

MONDAY

July 12, 2021

Never Give Up. Great things take time.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

As Many Round As Possible In 4 Minutes:

4 Vertical Jumps
8 Broad Jumps
4 Burpees

*30 Seconds Rest Between Sets*
Part B)
 
3 Sets:

60-90 Seconds Hip Stretch (Each Side)
25 Sit Ups

*Rest As Needed*
Modifications
 
Substitution For 4 Vertical Jumps:
8 Air Squats

Substitution For 8 Broad Jumps:
8 Jumping Air Squats / 16 Glute Bridges

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

As Many Round As Possible In 4 Minutes:

4 Box Jumps
8 Double DB Snatch
4 Burpees Over DB

*30 Seconds Rest Between Sets*
Part B)
 
3 Sets:

60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups

*Rest As Needed*
Modifications
 
Substitution For 4 Box Jumps:
8 Air Squats / 8 Jumping Air Squats / 8 Reverse Lunges

GS60

WARM UP

WORKOUT

Workout Details

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

Station 1: (4) 1-1-2 DB Bench Press

Station 2: 12 Single Arm Banded Lat Pulls (Each Side)

*Rest 2 Minutes*

2 Sets:

30 Seconds Max Reps DB Bench Press
8 DB Renegade Rows

*Rest As Needed*
Part B)
 
4 Sets:

As Many Round As Possible In 4 Minutes:

4 Box Jumps
8 Double DB Snatch
4 Burpees Over DB

*30 Seconds Rest Between Sets*
Part C)
 
3 Sets:

60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups

*Rest As Needed*
Modifications
 
Substitution For 4 Box Jumps:
8 Air Squats / 8 Jumping Air Squats / 8 Reverse Lunges

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

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

5 Barbell Tall Jerks + 10 Second Split Jerk Hold

Every 2 Minutes For 6 Minutes (3 Sets):

2 Split Jerks

*60-70% Of 1rm Split Jerk*
Part B)
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):

Station 1: (4) 1-1-2 DB Bench Press

Station 2: 12 Single Arm Banded Lat Pulls (Each Side)

*Rest 2 Minutes*

2 Sets:

30 Seconds Max Reps DB Bench Press
8 DB Renegade Rows

*Rest As Needed*
Part C)
 
4 Sets:

As Many Round As Possible In 4 Minutes:

4 Box Jumps
8 Double DB Snatch
4 Burpees Over DB

*30 Seconds Rest Between Sets*
Part D)
 
3 Sets:

60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups

*Rest As Needed*
Modifications
 
Substitution For 4 Box Jumps:
8 Air Squats / 8 Jumping Air Squats / 8 Reverse Lunges

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Tempo Front Squats (3 Second Descent)

*65-75% Of 1rm Front Squat

4 Sets:

8 Heel Elevated Air Squats
16 Banded Hamstring Curls

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

150m Row
3 Back Squat

*55-65% Of 1rm Back Squat*
Part C)
 
4 Sets:

12 DB Front Raises
12 Banded Plank Hip Taps
12 Banded Pass Throughs

*Rest As Needed*

MOVEMENT DEMOS


TUESDAY

July 13, 2021

Live for today, Hope for tomorrow.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 10 Minutes:

14 Atomic Sit Ups
18 Plank Jumps
22 Glute Bridges
Part B)
 
Every Minute For 3 Minutes (3 Sets):

10 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Hollow Hold

2 Sets:

5 Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
 
No Modifications For Today.

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

As Many Rounds As Possilbe In 10 Minutes:

14 Atomic Sit Ups
18 Calorie Bike
22 Russian KB Swings

*Rest 1 Minute Between Sets*
Part B)
 
Every Minute For 3 Minutes (3 Sets):

10 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Hollow Hold

2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
 
Substitution For 18 Calorie Bike:
18 Calorie On Any Machine / 50 Double Unders / Single Unders / 30 Air Squats / 18 Down Ups

GS60

WARM UP

WORKOUT

Workout Details

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

5 Reps Of 1 And 1/2 Goblet Squats + 5-10 Seconds Goblet Squat Hold

Every Minute For 5 Minutes (5 Sets):

5 1-1/2 Jumping Air Squats + 3 Down Ups
Part B)
 
2 Sets:

As Many Rounds As Possilbe In 10 Minutes:

14 Atomic Sit Ups
18 Calorie Bike
22 Russian KB Swings

*Rest 1 Minute Between Sets*
Part C)
 
Every Minute For 3 Minutes (3 Sets):

10 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Hollow Hold

2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
 
Substitution For 18 Calorie Bike:
18 Calorie On Any Machine / 50 Double Unders / Single Unders / 30 Air Squats / 18 Down Ups

GS60+

WARM UP

WORKOUT

Workout Details

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

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

Every 2 Minutes For 6 Minutes (3 Sets):

1 Stanch High Pull + 1 Hang Power Snatch + 1 Overhead Squat

*50-60% Of 1rm Squat Snatch*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

5 Reps Of 1 And 1/2 Goblet Squats + 5-10 Seconds Goblet Squat Hold

Every Minute For 5 Minutes (5 Sets):

5 1-1/2 Jumping Air Squats + 3 Down Ups
Part C)
 
2 Sets:

As Many Rounds As Possilbe In 10 Minutes:

14 Atomic Sit Ups
18 Calorie Bike
22 Russian KB Swings

*Rest 1 Minute Between Sets*
Part D)
 
Every Minute For 3 Minutes (3 Sets):

10 Scapular Push Ups

Every Minute For 3 Minutes (3 Sets):

10-30 Seconds Hollow Hold

2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
 
Substitution For 18 Calorie Bike:
18 Calorie On Any Machine / 50 Double Unders / Single Unders / 30 Air Squats / 18 Down Ups

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

3 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk

*75-85% Of 1rm Push Jerk*
Part B)
 
Every 3 Minutes For 15 Minutes (5 Sets):

1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean

*85-95% Of 1m Squat Clean*
Part C)
 
5 Sets:

45-60 Seconds Chinese Plank Hold
20 Weighted V Ups

*Rest As Needed*

WEDNESDAY

July 14, 2021

Life is too short to be a grump. Keep on vibin'...

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Against A 10 Minute Clock:

20 Down Ups
40 High Knees
20 Pike Shoulder Taps

*Rest 1 Minute Between Rounds*
Part B)
 
5 Sets:

20 Glute Bridges
10-20 Seconds Superman Hold

*Rest As Needed*
Modifications
 
No Modifications For Today.

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Against A 17 Minute Clock:

20 DB Power Cleans
20 Double Unders / 40 Single Unders
20 DB Push Press

*Rest 1 Minute Between Rounds*
Part B)
 
5 Sets:

20 Glute Bridges
10-20 Seconds Superman Hold

*Rest As Needed*
Modifications
 
Substitution For 20 Double Unders / 40 Single Unders:
40 High Knees / 40 Quick Taps. 40 Bicycle Kicks

GS60

WARM UP

WORKOUT

Workout Details

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

4 DB Push Press + 3 DB Push Jerks
20-30 Seconds Weighted Russian Twists
Part B)
 
Against A 17 Minute Clock:

20 DB Power Cleans
20 Double Unders / 40 Single Unders
20 DB Push Press

*Rest 1 Minute Between Rounds*
Part C)
 
5 Sets:

20 Glute Bridges
10-20 Seconds Superman Hold

*Rest As Needed*
Modifications
 
Substitution For 20 Double Unders / 40 Single Unders:
40 High Knees / 40 Quick Taps. 40 Bicycle Kicks

GS60+

WARM UP

WORKOUT

Workout Details

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

5 Muscle Cleans + 3 Strict Press

Every Minute For 6 Minutes (6 Sets):

2 Muscle Clean + 3 Hang Power Cleans + 4 Push Press

*45-55% Of 1rm Strict Press*
Part B)
 
Every 3 Minutes For 12 Minutes (4 Sets):

4 Push Press + 3 Push Jerks + 2 Split Jerks

*55-65% Of 1rm Split Jerk*
Part C)
 
Againt A 17 Minute Clock:

20 Power Cleans
20 Double Unders / 40 Single Unders
20 Push Press

*Rest 1 Minute Between Rounds*
Part D)
 
5 Sets:

20 Glute Bridges
10-20 Seconds Superman Hold

*Rest As Needed*
Modifications
 
Substitution For 20 Double Unders / 40 Single Unders:
40 High Knees / 40 Quick Taps. 40 Bicycle Kicks

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat

*75-85% Of 1rm Squat Snatch*
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):

4 Bench Press

*75-85% Of 1rm Bench Press*

Every 2 Minutes For 8 Minutes (4 Sets):

8 Deficit Deadlifts

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

16 DB Death March
8 Banded Clamshells (Each Side)
30-45 Seconds Flutter Kicks

*Rest As Needed*

THURSDAY

July 15, 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 16, 2021

You were born to be REAL, not perfect.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(12 Minute Time Cap)

200m Run
10 Deadbugs
Part B)
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):

Station 1: 7 Kickbacks (Each Side)

Station 2: 7 All 4 Rainbow's (Each Side)

Station 3: 7 Hollow Rocks

Station 4: 7 Push Ups
Modifications
 
Substitution For 250m Run:
8-10 Calorie On Any Machine / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 15 V Ups

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(12 Minute Time Cap)

250m Row
10 Alternating DB Hang Snatches
Part B)
 
Rotate Stations Every Minute For 16 Minutes (4 Sets):

Station 1: 7-7-7 DB Bicep Curls

Station 2: 7 DB Floor Seated Press

Station 3: 7 Banded Hollow Hold Lat Pulldowns

Station 4: 7 DB Push Ups
Modifications
 
Substitution For 250m Row:
8-10 Calorie On Any Machine / 200m Run / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 25 V Ups

MOVEMENT DEMOS

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

7-7-7 DB Bicep Curl:
https://youtu.be/8e9Zwxh6edo

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

Hollow Hold Lat Pulldown:
https://youtu.be/kgsTUUzLRWo

DB Push Up:
https://youtu.be/Mihch7N83uo

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-2 Front Squats

Station 2: 30-50 Seconds Shoulder Taps

*70-80% Of 1rm Front Squat*

*Rest 1 Minute*

Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-2 Front Squats

Station 2: 30-50 Seconds Russian Twists

*80-85% Of 1rm Front Squat*
Part B)
 
5 Rounds For Time:
(12 Minute Time Cap)

250m Row
10 Alternating DB Hang Snatches
Part C)
 
Rotate Stations Every Minute For 16 Minutes (4 Sets):

Station 1: 7-7-7 DB Bicep Curls

Station 2: 7 DB Floor Seated Press

Station 3: 7 Banded Hollow Hold Lat Pulldowns

Station 4: 7 DB Push Ups
Modifications
 
Substitution For 1-2 Front Squats:
3-5 DB Front Squats

Substitution For 250m Row:
8-10 Calorie On Any Machine / 200m Run / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 25 V Ups

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

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

6 Sumo Deadlifts

*55-65% Of 1rm Sumo Deadlift

Every 90 Seconds For 6 Minutes (4 Sets):

6 Barbell Kang Squats
Part B)
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-2 Front Squats

Station 2: 30-50 Seconds Shoulder Taps

*70-80% Of 1rm Front Squat*

*Rest 1 Minute*

Rotate Stations Every Minute For 6 Minutes (3 Sets):

Station 1: 1-2 Front Squats

Station 2: 30-50 Seconds Russian Twists

*80-85% Of 1rm Front Squat*
Part C)
 
5 Rounds For Time:
(12 Minute Time Cap)

250m Row
10 Hang Power Snatches
Part D)
 
Rotate Stations Every Minute For 16 Minutes (4 Sets):

Station 1: 7-7-7 DB Bicep Curls

Station 2: 7 DB Floor Seated Press

Station 3: 7 Banded Hollow Hold Lat Pulldowns

Station 4: 7 DB Push Ups
Modifications
 
Substitution For 250m Row:
8-10 Calorie On Any Machine / 200m Run / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 25 V Ups

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
8 Sets:

Split Jerks

Sets 1-3: 4 Reps @ 55-65%
Sets 4-6: 2 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
Part B)
 
Rotate Stations Every 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
Part C)
 
5 Sets:

10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps

*Rest As Needed*

MOVEMENT DEMOS


SATURDAY

July 17, 2021

You are only as good as your mindset.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
20 Rounds For Time:
(20 Minute Time Cap)

You Go, I Go Style

8 Deadlift Jumps
6 Walkouts
4 Burpees

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

8 Deadlift Jumps
6 Walkouts
4 Burpees
Modifications
 
No Modifications For Today.

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
20 Rounds For Time:
(27 Minute Time Cap)

You Go, I Go Style

8 DB Hang Power Cleans
6 Calorie Bike
4 Burpees

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

8 DB Hang Power Cleans
6 Calorie Bike
4 Burpees
Modifications
 
Substitution For 6 Calorie Bike:
6 Calorie On Any Machine / 20 Double Unders / 40 Single Unders / 3-5 DB Man Makers

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

3 Single Arm Squat Clean (Left)
3 Single Arm Thruster (Left)
3 Single Arm Cluster (Left)

45-60 Seconds High To Low Plank

3 Single Arm Squat Clean (Right)
3 Single Arm Thruster (Right)
3 Single Arm Cluster (Right)
Part B)
 
Partner Style
20 Rounds For Time:
(27 Minute Time Cap)

You Go, I Go Style

8 DB Hang Power Cleans
6 Calorie Bike
4 Burpees

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

8 DB Hang Power Cleans
6 Calorie Bike
4 Burpees
Modifications
 
Substitution For 6 Calorie Bike:
6 Calorie On Any Machine / 20 Double Unders / 40 Single Unders / 3-5 DB Man Makers

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

MOVEMENT DEMOS

 
 
 

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*
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

MOVEMENT DEMOS


SUNDAY

July 18, 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