Week 29 | July 2021

MONDAY

July 19, 2021

Never Give Up. Great things take time.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

Against A 2 Minute Clock:

6 Lunges
6 Down Up High Knees
Max Reps Of Push Ups

*Rest 1 Minute Between Sets*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Russian Twists

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

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*
Part B)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Weighted Russian Twists
Modifications
 
Substitution For 6 Calorie Row:
6 Calorie On Any Machine / 150m Run / 6 Burpees / 12 Down Ups / 30 Double Unders / 60 Single Unders

MOVEMENT DEMOS

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

Part A)
 
3 Sets:

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
Part B)
 
6 Sets:

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*
Part C)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Weighted Russian Twists
Modifications
 
Substitution For 6 Calorie Row:
6 Calorie On Any Machine / 150m Run / 6 Burpees / 12 Down Ups / 30 Double Unders / 60 Single Unders

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

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

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*
Part B)
 
3 Sets:

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
Part C)
 
6 Sets:

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*
Part D)
 
Every Minute For 5 Minutes (5 Sets):

20-30 Seconds Plank Hold

Every Minute For 5 Minutes (5 Sets):

20-30 Weighted Russian Twists

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

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

200m Row
5 Back Squat

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

12 DB Lateral Raises
12 Banded Good Mornings
12 Banded Pall Off Press (Each Side)

*Rest As Needed*

MOVEMENT DEMOS


TUESDAY

July 20, 2021

If you work, IT will work.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

200m Run
20 Shoulder Taps
20 Pop Squats
20 Crossbody V Ups
Part B)
 
4 Sets:

5 Bent Over IYT's
10 Snow Angels
5 Tuck Ups

*Rest As Needed*
Modifications
 
Substitution For 200m Run:
6-8 Calorie On Any Machine / 6-8 Burpees / 30 Double Unders / 60 Single Unders

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 21 Minutes:

20 Calorie Bike
20 Alternating DB Snatch
20 DB Thrusters
20 Crossbody V Ups
Part B)
 
4 Sets:

5 DB IYT's
10 Snow Angels
5 DB Bicep Curls

*Rest As Needed*
Modifications
 
Substitution For 20 Calorie Row:
400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Double Unders / 100 Single Unders / 50 Russian KB Swings

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 DB Front Squats (Each Side)

Station 2: 10 Double Unders / 20 Single Unders + 3 Burpees
Part B)
 
As Many Rounds As Possible In 21 Minutes:

20 Calorie Bike
20 Alternating DB Snatch
20 Wallballs
20 Crossbody V Ups
Part C)
 
4 Sets:

5 DB IYT's
10 Snow Angels
5 DB Bicep Curls

*Rest As Needed*
Modifications
 
Substitution For 10 Double Unders / 20 Single Unders:
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

GS60+

WARM UP

WORKOUT

Workout Details

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

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*
Part B)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

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
Part C)
 
As Many Rounds As Possible In 21 Minutes:

20 Calorie Bike
20 Alternating DB Snatch
20 Wallballs
20 Crossbody V Ups
Part D)
 
4 Sets:

5 DB IYT's
10 Snow Angels
5 DB Bicep Curls

*Rest As Needed*
Modifications
 
Substitution For 10 Double Unders / 20 Single Unders:
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

Part A)
 
6 Sets:

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

*55-65% Of 1rm Push Jerk*
Part B)
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 8-12 Strict Press

Station 2: 8-12 Wide Grip Pull Ups

*Into*

5 Minutes Of Max Hold:

Plank Hold
Part C)
 
5 Sets:

45-60 Seconds Floor Extensions
20 Weighted Russian Twists

*Rest As Needed*

WEDNESDAY

July 21, 2021

I can and I WILL. Watch me.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

As Many Rounds As Possible In 4 Minutes:

200m Run
16 Tricep Extensions
24 Bench Dips

*Rest 1 Minute Between Sets*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

20 Calf Raises + 10 Hamstring Curls
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10 Burpees / 15 Weighted Sit Ups / 20 Down Ups

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

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*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10 -20 Banded Hamstring Curls
Modifications
 
Substitution For 200m Run:
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

GS60

WARM UP

WORKOUT

Workout Details

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

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
Part B)
 
2 Sets:

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*
Part C)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10 -20 Banded Hamstring Curls
Modifications
 
Substitution For 200m Run:
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

GS60+

WARM UP

WORKOUT

Workout Details

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

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*
Part B)
 
Every Minute For 6 Minutes (6 Sets):

3 Push Press

Every Minutes For 6 Minutes (6 Sets):

3 Push Jerks

*40-50% Of 1rm Push Press*
Part C)
 
2 Sets:

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*
Part D)
 
Every 2 Minutes For 12 Minutes (6 Sets):

15-20 Calf Raises + 10 -20 Banded Hamstring Curls
 
Modifications
 
Substitution For 200m Run:
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

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
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):

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*
Part C)
 
4 Sets:

16 Glute Bridge Walkouts
8 Banded Side Lying Leg Raises (Each Side)
30-45 Seconds Superman Snow Angels

*Rest As Needed*

MOVEMENT DEMOS


THURSDAY

July 22, 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 23, 2021

Trust the timing of your life.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

24 Tuck Ups
24 Mountain Climbers
200m Run
Part B)
 
4 Sets:

8 Lateral Raises
4 Feet Elevated Pike Push Ups
8 Front Raises

*Rest As Needed*
Modifications
 
Substitution For 200m Run:

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
Part B)
 
4 Sets:

8 DB Bent Over Rows
4 Alternating DB Bench Press
8 DB Hammer Curl To Press

*Rest As Needed*
Modifications
 
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

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

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

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*
Part B)
 
As Many Rounds As Possible In 12 Minutes:

24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
Part C)
 
4 Sets:

8 Bent Over Rows
4 Alternating DB Bench Press
8 DB Hammer Curl To Press

*Rest As Needed*
Modifications
 
Substitution For Front Squats:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):

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

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*
Part C)
 
As Many Rounds As Possible In 12 Minutes:

24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
Part D)
 
4 Sets:

8 Bent Over Rows
4 Alternating DB Bench Press
8 DB Hammer Curl To Press

*Rest As Needed*
Modifications
 
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

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

Part A)
 
8 Sets:

Hang Squat Cleans

Sets 1-4: 4 Reps @ 55-65%
Sets 5-8: 2 Reps @ 65-75%
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
Part C)
 
5 Sets:

10 Banded Kneeling Hip Thrusts
10 DB Plank Slides

*Rest As Needed*

MOVEMENT DEMOS


SATURDAY

July 24, 2021

Nothing is IMPOSSIBLE.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
(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*
 
Part B)
 
Going Solo?
(20 Minute Time Cap)

4 Rounds For Time:

200m Run
15 Plank Bounces
15 Step Ups
15 Bicycle Kicks
15 Burpees
15 Deadlift Jumps
Modifications
 
Substitution For 200m Run:
200m / 8-10 Calorie On Any Machine / 50 Double Unders / 100 Single Unders / 100 Mountain Climbers

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Partner Style
(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*
 
Part B)
 
Going Solo?
(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
Modifications
 
Substitution For 400m Run:
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

 
 
 

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

3 DB Hang Muscle Cleans

4 Sets:

3 Front Squats

*45-55% Of 1rm Front Squat*

4 Sets:

3 DB Push Press
 
Part B)
 
Partner Style
(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*
Part C)
 
Going Solo?
(27 Minute Time Cap)

4 Rounds For Time:

400m Run
15 Power Cleans
15 Box Jumps
15 Calorie Bike
15 Burpees
15 Deadlifts
Modifications
 
Substitution For 400m Run:
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

GS60+

WARM UP

WORKOUT

Workout Details

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

6 Single Arm DB Lateral Raise (Each Side)
6 Single Arm DB Front Raise (Each Side)
Max Reps Of Pop Squats
Part B)
 
4 Sets:

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*
Part C)
 
Partner Style
(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*
Part D)
 
Going Solo?
(27 Minute Time Cap)

4 Rounds For Time:

400m Run
15 Power Cleans
15 Box Jumps
15 Calorie Bike
15 Burpees
15 Deadlifts
Modifications
 
Substitution For 400m Run:
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat

*55-65% Of 1rm Squat Snatch*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

30-40 Seconds Banded Handstand Hold
Max Reps Of Double Unders / Single Unders
Modifications
 
Substitution For Banded Handstand Hold:
Handstand Hold / Feet Elevated Plank Hold

SUNDAY

July 25, 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