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
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*
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*
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
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
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*
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*
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
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
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*
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*
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*
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
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
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*
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*
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*
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*
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
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
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*
*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*
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*
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
Part A)
As Many Rounds As Possible In 10 Minutes:
14 Atomic Sit Ups
18 Plank Jumps
22 Glute Bridges
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
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.
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
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*
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
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
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
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
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*
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
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
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
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*
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
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*
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
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
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
Part A)
6 Sets:
3 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk
*75-85% Of 1rm Push Jerk*
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*
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*
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
Part A)
Against A 10 Minute Clock:
20 Down Ups
40 High Knees
20 Pike Shoulder Taps
*Rest 1 Minute Between Rounds*
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*
20 Glute Bridges
10-20 Seconds Superman Hold
*Rest As Needed*
Modifications
No Modifications For Today.
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
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*
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*
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
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
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
4 DB Push Press + 3 DB Push Jerks
20-30 Seconds Weighted Russian Twists
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*
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*
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
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
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*
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*
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*
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*
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
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
Part A)
6 Sets:
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*75-85% Of 1rm Squat Snatch*
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*
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*
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
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 Rounds For Time:
(12 Minute Time Cap)
200m Run
10 Deadbugs
(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
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
8-10 Calorie On Any Machine / 8-12 Burpees / 40 Double Unders / 80 Single Unders / 15 V Ups
MOVEMENT DEMOS
Deadbug:
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
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
Part A)
5 Rounds For Time:
(12 Minute Time Cap)
250m Row
10 Alternating DB Hang Snatches
(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
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
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*
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
(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
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
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
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
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*
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
(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
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
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
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%
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
Station 1: 12-24 Wall Slides
Station 2: 12-24 Barbell Bicep Curls
Station 3: 30-40 Seconds Goblet Squat Hold
Station 4: 30-40 Seconds Hollow Hold
Part C)
5 Sets:
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps
*Rest As Needed*
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
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*
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
10 Rounds For Time:
(20 Minute Time Cap)
8 Deadlift Jumps
6 Walkouts
4 Burpees
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Video Links
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Walkout:
https://youtu.be/RruY5_BbsfQ
Burpee:
https://youtu.be/YbnnsqGosjE
https://youtu.be/VAOh9hgLDjY
Walkout:
https://youtu.be/RruY5_BbsfQ
Burpee:
https://youtu.be/YbnnsqGosjE
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*
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
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
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
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)
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*
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
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
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
DB Strict Press:
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
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
Part A)
3 Sets:
3 Snatch Push Press + 2 Snatch Balance
*45-55% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*55-65% Of 1rm Squat Snatch*
3 Snatch Push Press + 2 Snatch Balance
*45-55% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*55-65% Of 1rm Squat Snatch*
Part B)
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-40 Seconds Handstand Hold
Station 2: 3-6 Strict Pull Ups
Station 3: 30-40 Seconds Feet Elevated Shoulder Taps
Station 4: 3-6 Pull Up Negatives
Station 1: 30-40 Seconds Handstand Hold
Station 2: 3-6 Strict Pull Ups
Station 3: 30-40 Seconds Feet Elevated Shoulder Taps
Station 4: 3-6 Pull Up Negatives
MOVEMENT DEMOS
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Handstand Hold:
https://youtu.be/eA5dynhksjs
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Pull Up Negative:
https://youtu.be/QOF_wZti-w8
SUNDAY
July 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