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
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*
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
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
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*
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
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
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
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
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*
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
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
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
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*
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
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*
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
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
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*
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*
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*
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
Part A)
As Many Rounds As Possible In 12 Minutes:
200m Run
20 Shoulder Taps
20 Pop Squats
20 Crossbody V Ups
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*
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
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
Part A)
As Many Rounds As Possible In 21 Minutes:
20 Calorie Bike
20 Alternating DB Snatch
20 DB Thrusters
20 Crossbody V Ups
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*
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
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
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
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
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*
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
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
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*
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
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
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*
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
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*
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
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*
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
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*
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
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
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
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*
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
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
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
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
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*
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
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
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
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*
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*
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*
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
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
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
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
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*
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*
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
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possible In 12 Minutes:
24 Tuck Ups
24 Mountain Climbers
200m Run
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*
8 Lateral Raises
4 Feet Elevated Pike Push Ups
8 Front Raises
*Rest As Needed*
Modifications
Substitution For 200m Run:
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
Part A)
As Many Rounds As Possible In 12 Minutes:
24 Weighted Tuck Ups
24 Double Unders / 48 Single Unders
400m Row
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*
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
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*
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
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*
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
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
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)
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*
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
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*
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
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%
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
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*
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
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*
(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
(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
200m / 8-10 Calorie On Any Machine / 50 Double Unders / 100 Single Unders / 100 Mountain Climbers
MOVEMENT DEMOS
Plank Bounce:
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
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
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*
(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
(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
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
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
DB Deadlift:
https://youtu.be/vApb63rw1_Q
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
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
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*
(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
(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
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
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
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*
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*
(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
(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
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
Part A)
6 Sets:
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat
*55-65% Of 1rm Squat Snatch*
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
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
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
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