Week 29 | July 2021
MONDAY
July 19, 2021
Never Give Up. Great things take time.
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GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Against A 2 Minute Clock:
6 Lunges
6 Down Up High Knees
Max Reps Of Push Ups
*Rest 1 Minute Between Sets*
20-30 Seconds Plank Hold
Every Minute For 5 Minutes (5 Sets):
20-30 Russian Twists
MOVEMENT DEMOS
Bodyweight Lunge:
https://youtu.be/QT9qNmPv7nE
Down Up High Knee:
https://youtu.be/KCFSnnFwU48
Push Up:
https://youtu.be/A0kHvANcgZk
Plank Hold:
https://youtu.be/TCZ3BireamU
Russian Twist:
https://youtu.be/MNYz1CiJA2g
GS30
WARM UP
WORKOUT
Workout Details
Against A 2 Minute Clock:
6 Calorie Row
6 DB Hang Power Clean And Jerks
Max Reps Of DB Bench Press
*Rest 1 Minute Between Sets*
20-30 Seconds Plank Hold
Every Minute For 5 Minutes (5 Sets):
20-30 Weighted Russian Twists
6 Calorie On Any Machine / 150m Run / 6 Burpees / 12 Down Ups / 30 Double Unders / 60 Single Unders
MOVEMENT DEMOS
https://youtu.be/M3D3UP_oUDY
DB Bench Press:
https://youtu.be/hBgI282QNE8
Plank Hold:
https://youtu.be/TCZ3BireamU
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
GS60
WARM UP
WORKOUT
Workout Details
3 Bench Dips
6 Barbell Bent Over Rows
9 Banded Press
*Rest 30 Seconds Between Sets*
5 Sets:
20 Seconds Banded Pull Aparts
10 Seconds Rest
Against A 2 Minute Clock:
6 Calorie Row
6 DB Hang Power Clean And Jerks
Max Reps Of DB Bench Press
*Rest 1 Minute Between Sets*
20-30 Seconds Plank Hold
Every Minute For 5 Minutes (5 Sets):
20-30 Weighted Russian Twists
6 Calorie On Any Machine / 150m Run / 6 Burpees / 12 Down Ups / 30 Double Unders / 60 Single Unders
MOVEMENT DEMOS
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Bent Over Row:
https://youtu.be/lx-mvh10kNE
Banded Press:
https://youtu.be/JxTCzbS3OFQ
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
DB Hang Power Clean And Jerk:
https://youtu.be/M3D3UP_oUDY
DB Bench Press:
https://youtu.be/hBgI282QNE8
Plank Hold:
https://youtu.be/TCZ3BireamU
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
GS60+
WARM UP
WORKOUT
Workout Details
3 Strict Press + 2 Push Press
*45-55% Of 1rm Strict Press*
*Rest 2 Minutes*
Every Minute For 5 Minutes (5 Sets):
1 Strict Press + 1 Push Press + 1 Push Jerk
*50-60% Of 1rm Strict Press*
3 Bench Dips
6 Barbell Bent Over Rows
9 Banded Press
*Rest 30 Seconds Between Sets*
5 Sets:
20 Seconds Banded Pull Aparts
10 Seconds Rest
Against A 2 Minute Clock:
6 Calorie Row
6 Hang Power Clean And Jerks
Max Reps Of DB Bench Press
*Rest 1 Minute Between Sets*
20-30 Seconds Plank Hold
Every Minute For 5 Minutes (5 Sets):
20-30 Weighted Russian Twists
MOVEMENT DEMOS
Strict Press:
https://youtu.be/rDxIXuA75Ww
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Bent Over Row:
https://youtu.be/lx-mvh10kNE
Banded Press:
https://youtu.be/JxTCzbS3OFQ
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
Hang Power Clean And Jerk:
https://youtu.be/G9ojWFgjGHE
DB Bench Press:
https://youtu.be/hBgI282QNE8
Plank Hold:
https://youtu.be/TCZ3BireamU
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
GSOLY
WARM UP
WORKOUT
Workout Details
2 Tempo Front Squats (5 Second Descent)
*55-65% Of 1rm Front Squat
4 Sets:
8 Box Step Ups
8 Banded Standing Hip Abductions (Each Side)
*Rest As Needed*
200m Row
5 Back Squat
*45-55% Of 1rm Back Squat*
12 DB Lateral Raises
12 Banded Good Mornings
12 Banded Pall Off Press (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Box Step Up:
https://youtu.be/YXeyBZWOrhI
Banded Standing Hip Abduction:
https://youtu.be/XMSARFyW78E
Back Squat:
https://youtu.be/HsnyHv61qMo
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
Banded Pall Off Press:
https://youtu.be/b6iw04FYmXk
TUESDAY
July 20, 2021
If you work, IT will work.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
200m Run
20 Shoulder Taps
20 Pop Squats
20 Crossbody V Ups
5 Bent Over IYT's
10 Snow Angels
5 Tuck Ups
*Rest As Needed*
6-8 Calorie On Any Machine / 6-8 Burpees / 30 Double Unders / 60 Single Unders
MOVEMENT DEMOS
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Pop Squat:
https://youtu.be/88ar-MUh2ro
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
Bent Over IYT:
https://youtu.be/ao3VDoHfZB4
Snow Angel:
https://youtu.be/eFuubbEtw4s
Tuck Up:
https://youtu.be/iT6izuDopbU
GS30
WARM UP
WORKOUT
Workout Details
20 Calorie Bike
20 Alternating DB Snatch
20 DB Thrusters
20 Crossbody V Ups
5 DB IYT's
10 Snow Angels
5 DB Bicep Curls
*Rest As Needed*
400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Double Unders / 100 Single Unders / 50 Russian KB Swings
MOVEMENT DEMOS
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
DB IYT:
https://youtu.be/nlUFNi3hROI
Snow Angel:
https://youtu.be/eFuubbEtw4s
DB Bicep Curl:
https://youtu.be/X8UJN8RbQUM
GS60
WARM UP
WORKOUT
Workout Details
Station 1: 3 Reps Of 1 And 1/2 Single Arm DB Front Squats (Each Side)
Station 2: 10 Double Unders / 20 Single Unders + 3 Burpees
20 Calorie Bike
20 Alternating DB Snatch
20 Wallballs
20 Crossbody V Ups
5 DB IYT's
10 Snow Angels
5 DB Bicep Curls
*Rest As Needed*
20 High Knees / 20 Butt Kickers / 20 Plank Jumps
Substitution For 20 Calorie Row:
400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Double Unders / 100 Single Unders / 50 Russian KB Swings
MOVEMENT DEMOS
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Burpee:
https://youtu.be/YbnnsqGosjE
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Wallball:
https://youtu.be/eJ7TZf9JTFA
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
DB IYT:
https://youtu.be/nlUFNi3hROI
Snow Angel:
https://youtu.be/eFuubbEtw4s
DB Bicep Curl:
https://youtu.be/X8UJN8RbQUM
GS60+
WARM UP
WORKOUT
Workout Details
2 Pause At Knee Power Snatch + 1 Pause At Knee 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
*60-65% Of 1rm Squat Snatch*
Station 1: 3 Reps Of 1 And 1/2 Single Arm DB Front Squats (Each Side)
Station 2: 10 Double Unders / 20 Single Unders + 3 Burpees
20 Calorie Bike
20 Alternating DB Snatch
20 Wallballs
20 Crossbody V Ups
5 DB IYT's
10 Snow Angels
5 DB Bicep Curls
*Rest As Needed*
20 High Knees / 20 Butt Kickers / 20 Plank Jumps
Substitution For 20 Calorie Row:
400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Double Unders / 100 Single Unders / 50 Russian KB Swings
MOVEMENT DEMOS
Pause At Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU
Pause At Knee Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Pause At Knee Snatch Deadlift:
https://youtu.be/RBCCK0buAZ8
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
1 And 1/2 Single Arm DB Front Squat:
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Burpee:
https://youtu.be/YbnnsqGosjE
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Wallball:
https://youtu.be/eJ7TZf9JTFA
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
DB IYT:
https://youtu.be/nlUFNi3hROI
Snow Angel:
https://youtu.be/eFuubbEtw4s
DB Bicep Curl:
https://youtu.be/X8UJN8RbQUM
GSOLY
WARM UP
WORKOUT
Workout Details
5 Power Cleans + 3 Hang Power Cleans + 1 Push Jerk
*55-65% Of 1rm Push Jerk*
Station 1: 8-12 Strict Press
Station 2: 8-12 Wide Grip Pull Ups
*Into*
5 Minutes Of Max Hold:
Plank Hold
45-60 Seconds Floor Extensions
20 Weighted Russian Twists
*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
Strict Press:
https://youtu.be/rDxIXuA75Ww
Wide Grip Pull Up:
https://youtu.be/MSawyelGXkU
Plank Hold:
https://youtu.be/TCZ3BireamU
Floor Extension:
https://youtu.be/2IgJCgKD4wM
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc
WEDNESDAY
July 21, 2021
I can and I WILL. Watch me.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 4 Minutes:
200m Run
16 Tricep Extensions
24 Bench Dips
*Rest 1 Minute Between Sets*
20 Calf Raises + 10 Hamstring Curls
8-10 Calorie On Any Machine / 10 Burpees / 15 Weighted Sit Ups / 20 Down Ups
MOVEMENT DEMOS
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Calf Raise:
https://youtu.be/c5Kv6-fnTj8
Hamstring Curl:
https://youtu.be/VYfgj5QOnd8
GS30
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 10 Minutes:
200m Run
16 Strict Pull Ups
24 DB Floor Press
*Rest 1 Minute Between Rounds*
*Rest 1 Minute Between Sets*
15-20 Calf Raises + 10 -20 Banded Hamstring Curls
8-10 Calorie On Any Machine / 10 Burpees / 15 Weighted Sit Ups / 20 Down Ups
Substitution For 16 Strict Pull Ups:
16 Pull Up Negatives / 16 Jumping Pull Ups / 16 DB Bent OVer Rows / 16 DB Upright Rows
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Floor Press:
https://youtu.be/zFe1KItJKfo
Calf Raise:
https://youtu.be/c5Kv6-fnTj8
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
GS60
WARM UP
WORKOUT
Workout Details
3 DB Push Press + 10 Seconds DB Overhead Hold
Every Minutes For 6 Minutes (6 Sets):
3 DB Push Jerks + 10 Seconds DB Front Rack Hold
As Many Rounds As Possible In 10 Minutes:
200m Run
16 Strict Pull Ups
24 DB Floor Press
*Rest 1 Minute Between Rounds*
*Rest 1 Minute Between Sets*
15-20 Calf Raises + 10 -20 Banded Hamstring Curls
8-10 Calorie On Any Machine / 10 Burpees / 15 Weighted Sit Ups / 20 Down Ups
Substitution For 16 Strict Pull Ups:
16 Pull Up Negatives / 16 Jumping Pull Ups / 16 DB Bent OVer Rows / 16 DB Upright Rows
MOVEMENT DEMOS
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Overhead Hold:
https://youtu.be/q6qNFYEDVWs
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
DB Front Rack Hold:
https://youtu.be/LO5wPSo4h88
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Floor Press:
https://youtu.be/zFe1KItJKfo
Calf Raise:
https://youtu.be/c5Kv6-fnTj8
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
GS60+
WARM UP
WORKOUT
Workout Details
5 Power Cleans + 5 Hang Power Cleans
Every 2 Minutes for 6 Minutes (3 Sets):
1 Clean High Pull + 2 Power Cleans + 2 Hang Power Cleans
*40-50% Of 1rm Power Clean*
3 Push Press
Every Minutes For 6 Minutes (6 Sets):
3 Push Jerks
*40-50% Of 1rm Push Press*
As Many Rounds As Possible In 10 Minutes:
200m Run
16 Strict Pull Ups
24 DB Floor Press
*Rest 1 Minute Between Rounds*
*Rest 1 Minute Between Sets*
15-20 Calf Raises + 10 -20 Banded Hamstring Curls
8-10 Calorie On Any Machine / 10 Burpees / 15 Weighted Sit Ups / 20 Down Ups
Substitution For 16 Strict Pull Ups:
16 Pull Up Negatives / 16 Jumping Pull Ups / 16 DB Bent OVer Rows / 16 DB Upright Rows
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
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Floor Press:
https://youtu.be/zFe1KItJKfo
Calf Raise:
https://youtu.be/c5Kv6-fnTj8
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
GSOLY
WARM UP
WORKOUT
Workout Details
3 Power Snatch
*75-85% Of 1m Squat Snatch
3 Sets:
1 Snatch High Pull + 2 Hang Snatch High Pulls + 1 Hang Squat Snatch
*65-75% Of 1rm Squat Snatch
8 Bent Over Rows + 8 DB Snow Angels
Every 2 Minutes For 8 Minutes (4 Sets):
2 Sumo Deadlifts
*75-85% Of 1rm Sumo Deadlift*
16 Glute Bridge Walkouts
8 Banded Side Lying Leg Raises (Each Side)
30-45 Seconds Superman Snow Angels
*Rest As Needed*
MOVEMENT DEMOS
Power Snatch:
https://youtu.be/MmHPIjbsW28
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
Hang Snatch High Pull:
https://youtu.be/gJSPz0DYJTc
Hang Squat Snatch:
https://youtu.be/BFAcAi0NHuM
Bent Over Row:
https://youtu.be/lx-mvh10kNE
DB Snow Angel:
https://youtu.be/eFuubbEtw4s
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM
Banded Side Lying Leg Raise:
https://youtu.be/ryZx-tWf-qw
Superman Snow Angel:
https://youtu.be/BJRIbSzyJlY
THURSDAY
July 22, 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 23, 2021
Trust the timing of your life.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
24 Tuck Ups
24 Mountain Climbers
200m Run
8 Lateral Raises
4 Feet Elevated Pike Push Ups
8 Front Raises
*Rest As Needed*
MOVEMENT DEMOS
Tuck Up:
https://youtu.be/iT6izuDopbU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Lateral Raise:
https://youtu.be/GftTlsvGX9s
Feet Elevated Pike Push Up:
https://youtu.be/k6xhIElDiLg
Front Raise:
https://youtu.be/DMttWNeAMoE
GS30
WARM UP
WORKOUT
Workout Details
24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
8 DB Bent Over Rows
4 Alternating DB Bench Press
8 DB Hammer Curl To Press
*Rest As Needed*
48 Quick Taps / 48 Mountain Climbers / 48 Bicycle Kicks
Substitution For 400m Row:
400m Run / 25 Box Step Ups / 15-20 Calorie On Any Machine / 32 Lunges
MOVEMENT DEMOS
Weighted Tuck Up:
https://youtu.be/iT6izuDopbU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
DB Bent Over Row:
https://youtu.be/wxqz5TW8lYg
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
DB Hammer Curl To Press:
https://youtu.be/b-6PsVq9nEU
GS60
WARM UP
WORKOUT
Workout Details
3 Front Squats
*55-65% Of 1rm Front Squat*
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
*45-55% Of 1rm Front Squat*
*Rest 2 Minutes*
60 Seconds Max Unbroken Reps Of Front Squats
*Cap At 20 Reps*
*75% Of 1rm Front Squat*
24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
8 Bent Over Rows
4 Alternating DB Bench Press
8 DB Hammer Curl To Press
*Rest As Needed*
5-8 DB Front Squats / For Unbroken Reps: Go For Max Reps In 60 Seconds
Substitution For 24 Double Unders / 48 Single Unders:
48 Quick Taps / 48 Mountain Climbers / 48 Bicycle Kicks
Substitution For 400m Row:
400m Run / 25 Box Step Ups / 15-20 Calorie On Any Machine / 32 Lunges
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Weighted Tuck Up:
https://youtu.be/iT6izuDopbU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Bent Over Row:
https://youtu.be/lx-mvh10kNE
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
DB Hammer Curl To Press:
https://youtu.be/b-6PsVq9nEU
GS60+
WARM UP
WORKOUT
Workout Details
Station 1: 12-15 KB Sumo Deadlifts
Station 2: 9-12 KB Death March
Station 3: 6-9 Single Leg Banded Hamstring Curls (Each Side)
3 Front Squats
*55-65% Of 1rm Front Squat*
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
*45-55% Of 1rm Front Squat*
*Rest 2 Minutes*
60 Seconds Max Unbroken Reps Of Front Squats
*Cap At 20 Reps*
*75% Of 1rm Front Squat*
24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
8 Bent Over Rows
4 Alternating DB Bench Press
8 DB Hammer Curl To Press
*Rest As Needed*
48 Quick Taps / 48 Mountain Climbers / 48 Bicycle Kicks
Substitution For 400m Row:
400m Run / 25 Box Step Ups / 15-20 Calorie On Any Machine / 32 Lunges
MOVEMENT DEMOS
KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek
KB Death March:
https://youtu.be/ksstmpzOS6E
Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Weighted Tuck Up:
https://youtu.be/iT6izuDopbU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Bent Over Row:
https://youtu.be/lx-mvh10kNE
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
DB Hammer Curl To Press:
https://youtu.be/b-6PsVq9nEU
GSOLY
WARM UP
WORKOUT
Workout Details
Hang Squat Cleans
Sets 1-4: 4 Reps @ 55-65%
Sets 5-8: 2 Reps @ 65-75%
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
10 Banded Kneeling Hip Thrusts
10 DB Plank Slides
*Rest As Needed*
MOVEMENT DEMOS
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
Banded Row:
https://youtu.be/Eq06svMgwAg
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Banded Kneeling Hip Thrust:
https://youtu.be/rRSSY41EFm8
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
SATURDAY
July 24, 2021
Nothing is IMPOSSIBLE.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(20 Minute Time Cap)
4 Rounds For Time:
200m Run
30 Plank Bounces
30 Step Ups
30 Bicycle Kicks
30 Burpees
30 Deadlift Jumps
*View Video Brief For Breakdown*
(20 Minute Time Cap)
4 Rounds For Time:
200m Run
15 Plank Bounces
15 Step Ups
15 Bicycle Kicks
15 Burpees
15 Deadlift Jumps
200m / 8-10 Calorie On Any Machine / 50 Double Unders / 100 Single Unders / 100 Mountain Climbers
MOVEMENT DEMOS
https://youtu.be/Hcvhq-pSFfU
Step Up:
https://youtu.be/ukZ9aVXsGhg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
GS30
WARM UP
WORKOUT
Workout Details
(27 Minute Time Cap)
4 Rounds For Time:
400m Run
30 DB Power Cleans
30 Box Jumps
30 Calorie Bike
30 Burpees
30 DB Deadlifts
*View Video Brief For Breakdown*
(27 Minute Time Cap)
4 Rounds For Time:
400m Run
15 DB Power Cleans
15 Box Jumps
15 Calorie Bike
15 Burpees
15 DB Deadlifts
400m / 15-20 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 200 Mountain Climbers
Substitution For 15 / 30 Box Jumps:
15 / 30 Box Step Ups / 30 / 60 Air Squats / 30 / 60 Lunges
Substitution For 15 / 30 Calorie Bike:
15 / 30 Calorie On Any Machine / 200m / 400m Run / 15 / 30 DB Front Squats / 15 / 30 KB Swings
MOVEMENT DEMOS
https://youtu.be/sSNzlQt_WI0
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
DB Deadlift:
https://youtu.be/vApb63rw1_Q
GS60
WARM UP
WORKOUT
Workout Details
3 DB Hang Muscle Cleans
4 Sets:
3 Front Squats
*45-55% Of 1rm Front Squat*
4 Sets:
3 DB Push Press
(27 Minute Time Cap)
4 Rounds For Time:
400m Run
30 DB Power Cleans
30 Box Jumps
30 Calorie Bike
30 Burpees
30 Deadlifts
*View Video Brief For Breakdown*
(27 Minute Time Cap)
4 Rounds For Time:
400m Run
15 Power Cleans
15 Box Jumps
15 Calorie Bike
15 Burpees
15 Deadlifts
400m / 15-20 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 200 Mountain Climbers
Substitution For 15 / 30 Box Jumps:
15 / 30 Box Step Ups / 30 / 60 Air Squats / 30 / 60 Lunges
Substitution For 15 / 30 Calorie Bike:
15 / 30 Calorie On Any Machine / 200m / 400m Run / 15 / 30 DB Front Squats / 15 / 30 KB Swings
Substitution For Deadlifts:
DB Deadlifts
MOVEMENT DEMOS
DB Hang Muscle Clean:
https://youtu.be/4w3nINKZA0E
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
GS60+
WARM UP
WORKOUT
Workout Details
6 Single Arm DB Lateral Raise (Each Side)
6 Single Arm DB Front Raise (Each Side)
Max Reps Of Pop Squats
3 Hang Muscle Cleans
*45-55% Of 1rm Power Clean*
4 Sets:
3 Front Squats
*45-55% Of 1rm Front Squat*
4 Sets:
3 Push Press
*45-55% Of 1rm Push Press*
(27 Minute Time Cap)
4 Rounds For Time:
400m Run
30 Power Cleans
30 Box Jumps
30 Calorie Bike
30 Burpees
30 Deadlifts
*View Video Brief For Breakdown*
(27 Minute Time Cap)
4 Rounds For Time:
400m Run
15 Power Cleans
15 Box Jumps
15 Calorie Bike
15 Burpees
15 Deadlifts
400m / 15-20 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 200 Mountain Climbers
Substitution For 15 / 30 Box Jumps:
15 / 30 Box Step Ups / 30 / 60 Air Squats / 30 / 60 Lunges
Substitution For 15 / 30 Calorie Bike:
15 / 30 Calorie On Any Machine / 200m / 400m Run / 15 / 30 DB Front Squats / 15 / 30 KB Swings
MOVEMENT DEMOS
Single Arm DB Lateral Raise:
https://youtu.be/4DCbqoRMSgk
Single Arm DB Front Raise:
https://youtu.be/eDCR2idoR4A
Pop Squat:
https://youtu.be/88ar-MUh2ro
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Push Press:
https://youtu.be/cEwY4LL-hgU
Power Clean:
https://youtu.be/AbJEX5trkkU
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
GSOLY
WARM UP
WORKOUT
Workout Details
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat
*55-65% Of 1rm Squat Snatch*
30-40 Seconds Banded Handstand Hold
Max Reps Of Double Unders / Single Unders
Handstand Hold / Feet Elevated 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