Week 28 | July 2021
MONDAY
July 12, 2021
Never Give Up. Great things take time.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Round As Possible In 4 Minutes:
4 Vertical Jumps
8 Broad Jumps
4 Burpees
*30 Seconds Rest Between Sets*
60-90 Seconds Hip Stretch (Each Side)
25 Sit Ups
*Rest As Needed*
8 Air Squats
Substitution For 8 Broad Jumps:
8 Jumping Air Squats / 16 Glute Bridges
MOVEMENT DEMOS
Vertical Jump:
https://youtu.be/-tR5opSwYBk
Broad Jump:
https://youtu.be/mOUCwjp6xs8
Burpee:
https://youtu.be/YbnnsqGosjE
Hip Stretch:
https://youtu.be/_VNyomCzhvo
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
GS30
WARM UP
WORKOUT
Workout Details
As Many Round As Possible In 4 Minutes:
4 Box Jumps
8 Double DB Snatch
4 Burpees Over DB
*30 Seconds Rest Between Sets*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
8 Air Squats / 8 Jumping Air Squats / 8 Reverse Lunges
MOVEMENT DEMOS
Box Jump:
https://youtu.be/rNaluifn1BA
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
GS60
WARM UP
WORKOUT
Workout Details
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*
As Many Round As Possible In 4 Minutes:
4 Box Jumps
8 Double DB Snatch
4 Burpees Over DB
*30 Seconds Rest Between Sets*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
8 Air Squats / 8 Jumping Air Squats / 8 Reverse Lunges
MOVEMENT DEMOS
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
DB Bench Press:
https://youtu.be/hBgI282QNE8
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
Box Jump:
https://youtu.be/rNaluifn1BA
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
GS60+
WARM UP
WORKOUT
Workout Details
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*
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*
As Many Round As Possible In 4 Minutes:
4 Box Jumps
8 Double DB Snatch
4 Burpees Over DB
*30 Seconds Rest Between Sets*
60-90 Seconds Banded Hip Stretch (Each Side)
25 Weighted Sit Ups
*Rest As Needed*
8 Air Squats / 8 Jumping Air Squats / 8 Reverse Lunges
MOVEMENT DEMOS
Barbell Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Barbell Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Split Jerk:
https://youtu.be/sHT50XslTBc
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
DB Bench Press:
https://youtu.be/hBgI282QNE8
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
Box Jump:
https://youtu.be/rNaluifn1BA
Double DB Snatch:
https://youtu.be/yktuyFDEblI
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
GSOLY
WARM UP
WORKOUT
Workout Details
*65-75% Of 1rm Front Squat
4 Sets:
8 Heel Elevated Air Squats
16 Banded Hamstring Curls
*Rest As Needed*
150m Row
3 Back Squat
*55-65% Of 1rm Back Squat*
12 DB Front Raises
12 Banded Plank Hip Taps
12 Banded Pass Throughs
*Rest As Needed*
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Heel Elevated Air Squat:
https://youtu.be/8xueHk28BnQ
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
Back Squat:
https://youtu.be/HsnyHv61qMo
DB Front Raise:
https://youtu.be/LoJl47WAB3g
Banded Hip Tap:
https://youtu.be/nsAayM7xxmk
Banded Pass Through:
https://youtu.be/ss4JRHhoHCU
TUESDAY
July 13, 2021
Live for today, Hope for tomorrow.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
14 Atomic Sit Ups
18 Plank Jumps
22 Glute Bridges
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
MOVEMENT DEMOS
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Scapular Push Up:
https://youtu.be/YYTyvBu8aU0
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
Scapular Pulls:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS30
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possilbe In 10 Minutes:
14 Atomic Sit Ups
18 Calorie Bike
22 Russian KB Swings
*Rest 1 Minute Between 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
18 Calorie On Any Machine / 50 Double Unders / Single Unders / 30 Air Squats / 18 Down Ups
MOVEMENT DEMOS
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
Scapular Push Up:
https://youtu.be/YYTyvBu8aU0
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
DB Scapular Pulls:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60
WARM UP
WORKOUT
Workout Details
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
As Many Rounds As Possilbe In 10 Minutes:
14 Atomic Sit Ups
18 Calorie Bike
22 Russian KB Swings
*Rest 1 Minute Between 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
18 Calorie On Any Machine / 50 Double Unders / Single Unders / 30 Air Squats / 18 Down Ups
MOVEMENT DEMOS
1 And 1/2 Goblet Squat:
https://youtu.be/AlCFLXCsjUI
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Down Up:
https://youtu.be/E-gzFtuecIs
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
Scapular Push Up:
https://youtu.be/YYTyvBu8aU0
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
DB Scapular Pulls:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60+
WARM UP
WORKOUT
Workout Details
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*
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
As Many Rounds As Possilbe In 10 Minutes:
14 Atomic Sit Ups
18 Calorie Bike
22 Russian KB Swings
*Rest 1 Minute Between 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
18 Calorie On Any Machine / 50 Double Unders / Single Unders / 30 Air Squats / 18 Down Ups
MOVEMENT DEMOS
Snatch Pull:
https://youtu.be/3TMZTEnjKy4
Hang Snatch High Pull:
https://youtu.be/gJSPz0DYJTc
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
1 And 1/2 Goblet Squat:
https://youtu.be/AlCFLXCsjUI
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Down Up:
https://youtu.be/E-gzFtuecIs
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
Scapular Push Up:
https://youtu.be/YYTyvBu8aU0
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
DB Scapular Pulls:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GSOLY
WARM UP
WORKOUT
Workout Details
3 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk
*75-85% Of 1rm Push Jerk*
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean
*85-95% Of 1m Squat Clean*
45-60 Seconds Chinese Plank Hold
20 Weighted V Ups
*Rest As Needed*
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
Chinese Plank Hold:
https://youtu.be/1BTJQWS07xM
Weighted V Up:
https://youtu.be/5F4LUi_O_jY
WEDNESDAY
July 14, 2021
Life is too short to be a grump. Keep on vibin'...
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
20 Down Ups
40 High Knees
20 Pike Shoulder Taps
*Rest 1 Minute Between Rounds*
20 Glute Bridges
10-20 Seconds Superman Hold
*Rest As Needed*
MOVEMENT DEMOS
Down Up:
https://youtu.be/E-gzFtuecIs
High Knee:
https://youtu.be/cWduJyaxxgo
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Superman Hold:
https://youtu.be/Ng85KpmpITE
GS30
WARM UP
WORKOUT
Workout Details
20 DB Power Cleans
20 Double Unders / 40 Single Unders
20 DB Push Press
*Rest 1 Minute Between Rounds*
20 Glute Bridges
10-20 Seconds Superman Hold
*Rest As Needed*
40 High Knees / 40 Quick Taps. 40 Bicycle Kicks
MOVEMENT DEMOS
DB Power Clean:
https://youtu.be/AbJEX5trkkU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
DB Push Press:
https://youtu.be/znW6BTFr6Io
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Superman Hold:
https://youtu.be/Ng85KpmpITE
GS60
WARM UP
WORKOUT
Workout Details
4 DB Push Press + 3 DB Push Jerks
20-30 Seconds Weighted Russian Twists
20 DB Power Cleans
20 Double Unders / 40 Single Unders
20 DB Push Press
*Rest 1 Minute Between Rounds*
20 Glute Bridges
10-20 Seconds Superman Hold
*Rest As Needed*
40 High Knees / 40 Quick Taps. 40 Bicycle Kicks
MOVEMENT DEMOS
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
DB Power Clean:
https://youtu.be/AbJEX5trkkU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Superman Hold:
https://youtu.be/Ng85KpmpITE
GS60+
WARM UP
WORKOUT
Workout Details
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*
4 Push Press + 3 Push Jerks + 2 Split Jerks
*55-65% Of 1rm Split Jerk*
20 Power Cleans
20 Double Unders / 40 Single Unders
20 Push Press
*Rest 1 Minute Between Rounds*
20 Glute Bridges
10-20 Seconds Superman Hold
*Rest As Needed*
40 High Knees / 40 Quick Taps. 40 Bicycle Kicks
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
Power Clean:
https://youtu.be/AbJEX5trkkU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Superman Hold:
https://youtu.be/Ng85KpmpITE
GSOLY
WARM UP
WORKOUT
Workout Details
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*75-85% Of 1rm Squat Snatch*
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*
16 DB Death March
8 Banded Clamshells (Each Side)
30-45 Seconds Flutter Kicks
*Rest As Needed*
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 Death March:
https://youtu.be/ksstmpzOS6E
Banded Clamshell:
https://youtu.be/mGyK3FFSTYw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
THURSDAY
July 15, 2021
REST DAY
A NOTE FROM COACH RACHEL
#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
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
200m Run
10 Deadbugs
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
8-10 Calorie On Any Machine / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 15 V Ups
MOVEMENT DEMOS
https://youtu.be/HC-becwtGkg
Kickback:
https://youtu.be/ulXSY2FiZcQ
All 4 Rainbow:
https://youtu.be/QyzCqBSoD8E
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
Push Up:
https://youtu.be/A0kHvANcgZk
GS30
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
250m Row
10 Alternating DB Hang Snatches
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
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
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*
(12 Minute Time Cap)
250m Row
10 Alternating DB Hang Snatches
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
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
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Russian Twist:
https://youtu.be/4JOsDbXWQDQ
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
6 Sumo Deadlifts
*55-65% Of 1rm Sumo Deadlift
Every 90 Seconds For 6 Minutes (4 Sets):
6 Barbell Kang Squats
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*
(12 Minute Time Cap)
250m Row
10 Hang Power Snatches
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
8-10 Calorie On Any Machine / 200m Run / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 25 V Ups
MOVEMENT DEMOS
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Barbell Kang Squat:
https://youtu.be/p2cQp1aAWjc
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Russian Twist:
https://youtu.be/4JOsDbXWQDQ
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
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
GSOLY
WARM UP
WORKOUT
Workout Details
Split Jerks
Sets 1-3: 4 Reps @ 55-65%
Sets 4-6: 2 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
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
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
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 17, 2021
You are only as good as your mindset.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
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*
10 Rounds For Time:
(20 Minute Time Cap)
8 Deadlift Jumps
6 Walkouts
4 Burpees
MOVEMENT DEMOS
https://youtu.be/VAOh9hgLDjY
Walkout:
https://youtu.be/RruY5_BbsfQ
Burpee:
https://youtu.be/YbnnsqGosjE
GS30
WARM UP
WORKOUT
Workout Details
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*
10 Rounds For Time:
(27 Minute Time Cap)
8 DB Hang Power Cleans
6 Calorie Bike
4 Burpees
6 Calorie On Any Machine / 20 Double Unders / 40 Single Unders / 3-5 DB Man Makers
MOVEMENT DEMOS
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
Burpee:
https://youtu.be/YbnnsqGosjE
GS60
WARM UP
WORKOUT
Workout Details
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)
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*
10 Rounds For Time:
(27 Minute Time Cap)
8 DB Hang Power Cleans
6 Calorie Bike
4 Burpees
6 Calorie On Any Machine / 20 Double Unders / 40 Single Unders / 3-5 DB Man Makers
MOVEMENT DEMOS
Single Arm Squat Clean:
https://youtu.be/Odnp4DL8uvM
Single Arm Thruster:
https://youtu.be/UwXdBDmZ22Q
Single Arm Cluster:
https://youtu.be/sc6HSj7pTd4
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
Burpee:
https://youtu.be/YbnnsqGosjE
GS60+
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
https://youtu.be/LXR_jjtnQyQ
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Single Arm Squat Clean:
https://youtu.be/Odnp4DL8uvM
Single Arm Thruster:
https://youtu.be/UwXdBDmZ22Q
Single Arm Cluster:
https://youtu.be/sc6HSj7pTd4
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Burpee:
https://youtu.be/YbnnsqGosjE
GSOLY
WARM UP
WORKOUT
Workout Details
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*
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
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