Week 30 | July 2021
MONDAY
July 19, 2021
Never let fear decide your FATE.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
As Many Rounds As Possilbe In 3 Minutes:
8 Deadlift Jumps
16 Lunges
32 Jumping Jacks
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possilbe In 3 Minutes:
8 Deadlift Jumps
16 Lunges
32 Jumping Jacks
*Rest 30 Seconds Between Sets*
**Pick Up Where You Left Off**
Part B)
3 Sets:
60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups
*Rest As Needed*
60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups
*Rest As Needed*
Modifications
Substitution For 16 Jumping Lunges:
16 Reverse Lunges
16 Reverse Lunges
MOVEMENT DEMOS
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
Jumping Jack:
https://youtu.be/zoc87_2bVDI
Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Tuck Up:
https://youtu.be/iT6izuDopbU
GS30
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
As Many Rounds As Possible In 3 Minutes:
8 DB Deadlifts
16 DB Push Press
32 Double Unders / 64 Single Unders
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 DB Deadlifts
16 DB Push Press
32 Double Unders / 64 Single Unders
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Part B)
3 Sets:
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
Modifications
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Mountain Climbers / 64 Bicycle Kicks
64 High Knees / 64 Mountain Climbers / 64 Bicycle Kicks
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Weighted Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Weighted Tuck Up:
https://youtu.be/iT6izuDopbU
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Part B)
5 Sets:
As Many Rounds As Possible In 3 Minutes:
8 Deadlifts
16 DB Push Press
32 Double Unders / 64 Single Unders
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 Deadlifts
16 DB Push Press
32 Double Unders / 64 Single Unders
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Part C)
3 Sets:
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
Modifications
Substitution For 8 Deadlifts:
8 DB Deadlifts
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Mountain Climbers / 64 Bicycle Kicks
8 DB Deadlifts
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Mountain Climbers / 64 Bicycle Kicks
MOVEMENT DEMOS
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
Push Up:
https://youtu.be/A0kHvANcgZk
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Deadlift:
https://youtu.be/lXUUM1itAkU
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Weighted Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Weighted Tuck Up:
https://youtu.be/iT6izuDopbU
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
5 Barbell Tall Jerks + 10 Seconds Split Jerk Hold
Every 2 Minutes For 6 Minutes (3 Sets):
2 Split Jerks
*70-75% Of 1rm Split Jerk*
5 Barbell Tall Jerks + 10 Seconds Split Jerk Hold
Every 2 Minutes For 6 Minutes (3 Sets):
2 Split Jerks
*70-75% Of 1rm Split Jerk*
Part B)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Station 1: 8 Incline DB Bench Press
Station 2: 12 Single Arm Banded Lat Pulls (Each Side)
*Rest 2 Minutes*
2 Sets:
30 Seconds Max Reps Push Ups
4 Single Arm DB Bent Over Rows
*Rest As Needed*
Part C)
5 Sets:
As Many Rounds As Possible In 3 Minutes:
8 Deadlifts
16 Push Press
32 Double Unders / 64 Single Unders
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
As Many Rounds As Possible In 3 Minutes:
8 Deadlifts
16 Push Press
32 Double Unders / 64 Single Unders
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Part D)
3 Sets:
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
Modifications
Substitution For 32 Double Unders / 64 Single Unders:
64 High Knees / 64 Mountain Climbers / 64 Bicycle Kicks
64 High Knees / 64 Mountain Climbers / 64 Bicycle Kicks
MOVEMENT DEMOS
Barbell Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Split Jerk:
https://youtu.be/sHT50XslTBc
Incline DB Bench Press:
https://youtu.be/BG9EfqEzN5U
Single Arm Banded Lat Pull:
https://youtu.be/Harx9qiO-Ws
Push Up:
https://youtu.be/A0kHvANcgZk
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Deadlift:
https://youtu.be/lXUUM1itAkU
Push Press:
https://youtu.be/cEwY4LL-hgU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Weighted Deep Lunge:
https://youtu.be/mzQFZ0T_x2Q
Weighted Tuck Up:
https://youtu.be/iT6izuDopbU
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
3 Tempo Front Squats (3 Second Descent)
*70-80% Of 1rm Front Squat
4 Sets:
8 Plate Overhead Step Ups
16 Banded Kickbacks (Each Side)
*Rest As Needed*
3 Tempo Front Squats (3 Second Descent)
*70-80% Of 1rm Front Squat
4 Sets:
8 Plate Overhead Step Ups
16 Banded Kickbacks (Each Side)
*Rest As Needed*
Part B)
Every 2 Minutes For 16 Minutes (8 Sets):
100m Row
3 Back Squat
*55-65% Of 1rm Back Squat*
100m Row
3 Back Squat
*55-65% Of 1rm Back Squat*
Part C)
4 Sets:
12 DB Snow Angels
12 Banded Single Leg Hip Thrusts (Each Side)
12 Banded Face Pulls
*Rest As Needed*
12 DB Snow Angels
12 Banded Single Leg Hip Thrusts (Each Side)
12 Banded Face Pulls
*Rest As Needed*
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Plate Overhead Sit Up:
https://youtu.be/FVC4DxolN1c
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Back Squat:
https://youtu.be/HsnyHv61qMo
DB Bent Over Snow Angel:
https://youtu.be/d-O5MvDsU7o
Banded Single Leg Hip Thrust:
https://youtu.be/vKNix1CXNX0
Banded Face Pull:
https://youtu.be/XjItcZfIZno
TUESDAY
July 20, 2021
Don't let your mind bully your BODY.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time (12 Minutes Time Cap):
200m Run
20 Butterfly Sit Ups
15 Glute Bridges
10 Sumo Squat To Calf Raise
200m Run
20 Butterfly Sit Ups
15 Glute Bridges
10 Sumo Squat To Calf Raise
Part B)
Every Minute For 3 Minutes (3 Sets):
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 200m Run:
8-10 Burpees / 10-12 Down Ups / 14-16 Air Squats
8-10 Burpees / 10-12 Down Ups / 14-16 Air Squats
MOVEMENT DEMOS
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Glute Bride:
https://youtu.be/SNsrJcSxMTM
Sumo Squat To Calf Raise:
https://youtu.be/8I9anHMwiDM
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS30
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time (21 Minutes Time Cap):
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
Part B)
Every Minute For 3 Minutes (3 Sets):
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
MOVEMENT DEMOS
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
DB Scapular Pull:
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):
10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
Part B)
4 Rounds For Time (21 Minutes Time Cap):
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
Part C)
Every Minute For 3 Minutes (3 Sets):
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
MOVEMENT DEMOS
1 And 1/2 DB Front Squat:
https://youtu.be/m7kjvBm5weE
Lunge To Squat:
https://youtu.be/UJupUEWzS6c
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
DB Scapular Pull:
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
*60-70% 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
*60-70% Of 1rm Squat Snatch*
Part B)
Every Minute For 5 Minutes (5 Sets):
10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
Part C)
4 Rounds For Time (21 Minutes Time Cap):
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
Part D)
Every Minute For 3 Minutes (3 Sets):
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
3-5 Scapular Push Ups + 1 Push Up
Every Minute For 3 Minutes (3 Sets):
10-30 Seconds Superman Hold
2 Sets:
5 DB Scapular Pulls (Each Side)
5 Hollow Rocks
Modifications
Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
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 DB Front Squat:
https://youtu.be/m7kjvBm5weE
Lunge To Squat:
https://youtu.be/UJupUEWzS6c
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
DB Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
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 DB Front Squat:
https://youtu.be/m7kjvBm5weE
Lunge To Squat:
https://youtu.be/UJupUEWzS6c
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Push Up:
https://youtu.be/A0kHvANcgZk
Superman Hold:
https://youtu.be/Ng85KpmpITE
DB Scapular Pull:
https://youtu.be/8hvRxhFIBak
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
5 Power Cleans + 3 Hang Power Cleans + 1 Push Jerk
*65-75% Of 1rm Push Jerk*
5 Power Cleans + 3 Hang Power Cleans + 1 Push Jerk
*65-75% Of 1rm Push Jerk*
Part B)
Every 3 Minutes For 15 Minutes (5 Sets):
3 Clean Deadlift + 2 Hang Power Clean + 1 Hang Squat Clean
*60-70% Of 1m Squat Clean*
3 Clean Deadlift + 2 Hang Power Clean + 1 Hang Squat Clean
*60-70% Of 1m Squat Clean*
Part C)
5 Sets:
45-60 Seconds Plank Around The Worlds
20 Weighted Tuck Ups
*Rest As Needed*
45-60 Seconds Plank Around The Worlds
20 Weighted Tuck 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
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Weighted V Up:
https://youtu.be/5F4LUi_O_jY
WEDNESDAY
July 21, 2021
Hard work PAYS OFF.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Bench Dips
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Bench Dips
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
Part B)
5 Sets:
5 Bulgarian Split Squats (Each Side)
5 Sumo Squats
*Rest As Needed*
5 Bulgarian Split Squats (Each Side)
5 Sumo Squats
*Rest As Needed*
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
Sumo Squat:
https://youtu.be/dI84HigJuQk
GS30
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
Part B)
5 Sets:
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
Modifications
Substitution For 5 Strict Pull Ups:
10 DB Bent Over Rows / 10 DB Upright Rows
10 DB Bent Over Rows / 10 DB Upright Rows
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
3 DB Push Press + 2 DB Push Jerks
30 Seconds Flutter Kicks
3 DB Push Press + 2 DB Push Jerks
30 Seconds Flutter Kicks
Part B)
3 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
Part C)
5 Sets:
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
Modifications
Substitution For 5 Strict Pull Ups:
10 DB Bent Over Rows / 10 DB Upright Rows
10 DB Bent Over Rows / 10 DB Upright Rows
MOVEMENT DEMOS
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
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
*55-65% 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
*55-65% Of 1rm Strict Press*
Part B)
Every 2 Minutes For 12 Minutes (6 Sets):
3 Push Press + 2 Push Jerks + 1 Split Jerks
*60-70% Of 1rm Split Jerk*
3 Push Press + 2 Push Jerks + 1 Split Jerks
*60-70% Of 1rm Split Jerk*
Part C)
3 Sets:
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
Part D)
5 Sets:
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
Modifications
Substitution For 5 Strict Pull Ups:
10 DB Bent Over Rows / 10 DB Upright Rows
10 DB Bent Over Rows / 10 DB Upright Rows
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
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*65-75% Of 1rm Squat Snatch*
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*65-75% Of 1rm Squat Snatch*
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
2 Bench Press
*85-95% Of 1rm Bench Press*
Every 2 Minutes For 8 Minutes (4 Sets):
8 Deficit Deadlifts
*45-55% Of 1rm Deadlift*
2 Bench Press
*85-95% 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 Romanian Deadlifts
8 Banded Side Steps (Each Side)
30-45 Seconds Banded Psoas March
*Rest As Needed*
16 DB Romanian Deadlifts
8 Banded Side Steps (Each Side)
30-45 Seconds Banded Psoas March
*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 Romanian Deadlift:
https://youtu.be/c4lr40NXLEU
Banded Side Step:
https://youtu.be/VPPBMNRWayk
Banded Psoas March:
https://youtu.be/de17F2IWB9E
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
Prove them WRONG.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
6 Rounds For Time:
(12 Minute Time Cap)
6 Jumping Jacks
12 Walking Lunges
(12 Minute Time Cap)
6 Jumping Jacks
12 Walking Lunges
Part B)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Seconds Single Arm Plank Hold (Each Side)
Station 2: 7 Lateral Lunges (Each Side)
Station 1: 7 Seconds Single Arm Plank Hold (Each Side)
Station 2: 7 Lateral Lunges (Each Side)
Modifications
Substitution For 6 Jumping Jacks:
12 Plank Jacks / 12 Mountain Climbers
12 Plank Jacks / 12 Mountain Climbers
MOVEMENT DEMOS
Jumping Jack:
https://youtu.be/zoc87_2bVDI
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Single Arm Plank Hold:
https://youtu.be/8AiBxHJf3ik
Lateral Lunge:
https://youtu.be/uRRGmnlOUWI
GS30
WARM UP
WORKOUT
Workout Details
Part A)
6 Rounds For Time:
(12 Minute Time Cap)
6 Double Dumbbell Hang Snatches
12 Box Jumps
(12 Minute Time Cap)
6 Double Dumbbell Hang Snatches
12 Box Jumps
Part B)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Seated DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Tricep Extensions
Station 1: 7 Strict Pull Ups
Station 2: 7 Seated DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Tricep Extensions
Modifications
Substitution For 12 Box Jumps:
12 Box Step Ups / 14 Reverse Lunges / 14 Jumping Air Squats / 16 Air Squats
Substitution For 7 Strict Pull Ups:
7 Banded Pull Ups / 7 Pull Up Negatives
12 Box Step Ups / 14 Reverse Lunges / 14 Jumping Air Squats / 16 Air Squats
Substitution For 7 Strict Pull Ups:
7 Banded Pull Ups / 7 Pull Up Negatives
MOVEMENT DEMOS
Double DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Box Jump:
https://youtu.be/rNaluifn1BA
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Seated DB Press:
https://youtu.be/418TI9b6JFs
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
GS60
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-2 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% 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 Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Station 1: 1-2 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% 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 Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Part B)
6 Rounds For Time:
(12 Minute Time Cap)
6 Hang Power Snatches
12 Box Jumps
(12 Minute Time Cap)
6 Hang Power Snatches
12 Box Jumps
Part C)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Seated DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Tricep Extensions
Station 1: 7 Strict Pull Ups
Station 2: 7 Seated DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Tricep Extensions
Modifications
Substitution For 1-2 Front Squats:
5-8 DB Front Squats
Substitution For 12 Box Jumps:
12 Box Step Ups / 14 Reverse Lunges / 14 Jumping Air Squats / 16 Air Squats
Substitution For 7 Strict Pull Ups:
7 Banded Pull Ups / 7 Pull Up Negatives
5-8 DB Front Squats
Substitution For 12 Box Jumps:
12 Box Step Ups / 14 Reverse Lunges / 14 Jumping Air Squats / 16 Air Squats
Substitution For 7 Strict Pull Ups:
7 Banded Pull Ups / 7 Pull Up Negatives
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Double DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Box Jump:
https://youtu.be/rNaluifn1BA
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Seated DB Press:
https://youtu.be/418TI9b6JFs
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
6 Pause At Knee Deadlifts
*60-70% Of 1rm Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Single Leg Assisted Romanian Deadlifts (Each Side)
6 Pause At Knee Deadlifts
*60-70% Of 1rm Deadlift*
Every 90 Seconds For 6 Minutes (4 Sets):
6 Single Leg Assisted Romanian Deadlifts (Each Side)
Part B)
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 1-2 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% 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 Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Station 1: 1-2 Front Squats
Station 2: 30-50 Seconds High Plank Hold
*55-65% 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 Half Push Ups Hold
*65-75% Of 1rm Front Squat*
Part C)
6 Rounds For Time:
(12 Minute Time Cap)
6 Hang Power Snatches
12 Box Jumps
(12 Minute Time Cap)
6 Hang Power Snatches
12 Box Jumps
Part D)
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7 Strict Pull Ups
Station 2: 7 Seated DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Tricep Extensions
Station 1: 7 Strict Pull Ups
Station 2: 7 Seated DB Press
Rotate Stations Every 2 Minutes For 8 Minutes (4 Sets):
Station 1: 7-7-7 Bicep Curls
Station 2: 7 Tricep Extensions
Modifications
Substitution For 12 Box Jumps:
12 Box Step Ups / 14 Reverse Lunges / 14 Jumping Air Squats / 16 Air Squats
Substitution For 7 Strict Pull Ups:
7 Banded Pull Ups / 7 Pull Up Negatives
12 Box Step Ups / 14 Reverse Lunges / 14 Jumping Air Squats / 16 Air Squats
Substitution For 7 Strict Pull Ups:
7 Banded Pull Ups / 7 Pull Up Negatives
MOVEMENT DEMOS
Pause At Knee Deadlift:
https://youtu.be/r2zHn-YADQ0
Single Leg Assisted Romanian Deadlift:
https://youtu.be/bSSllR6MoZs
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Box Jump:
https://youtu.be/rNaluifn1BA
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Seated DB Press:
https://youtu.be/418TI9b6JFs
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
Tricep Extension:
https://youtu.be/H1-1Xr_K
https://youtu.be/r2zHn-YADQ0
Single Leg Assisted Romanian Deadlift:
https://youtu.be/bSSllR6MoZs
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Box Jump:
https://youtu.be/rNaluifn1BA
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Seated DB Press:
https://youtu.be/418TI9b6JFs
Bicep Curl:
https://youtu.be/X8UJN8RbQUM
Tricep Extension:
https://youtu.be/H1-1Xr_K
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 24, 2021
Never Give Up. Great things take time.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A - Partner)
Partner Style
(20 Minute Time Cap)
40 Rounds For Time:
4 Air Squats
3 Burpees
2 Floor Touch To Jumps
1 Down Up High Knee
*View Video Brief For Breakdown*
(20 Minute Time Cap)
40 Rounds For Time:
4 Air Squats
3 Burpees
2 Floor Touch To Jumps
1 Down Up High Knee
*View Video Brief For Breakdown*
Part A - Solo)
Going Solo?
(20 Minute Time Cap)
20 Rounds For Time:
4 Air Squats
3 Burpees
2 Floor Touch To Jumps
1 Down Up High Knee
*Rest 1 Minute Between Rounds*
(20 Minute Time Cap)
20 Rounds For Time:
4 Air Squats
3 Burpees
2 Floor Touch To Jumps
1 Down Up High Knee
*Rest 1 Minute Between Rounds*
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Air Squat:
https://youtu.be/aCsSvnjockk
Burpee:
https://youtu.be/YbnnsqGosjE
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Down Up High Knee:
https://youtu.be/KCFSnnFwU48
GS30
WARM UP
WORKOUT
Workout Details
Part A - Partner)
Partner Sytle
(27 Minute Time Cap)
40 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*View Video Brief For Breakdown*
(27 Minute Time Cap)
40 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*View Video Brief For Breakdown*
Part A - Solo)
Going Solo?
(27 Minute Time Cap)
20 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*Rest 1 Minute Between Rounds*
(27 Minute Time Cap)
20 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 3 DB Box Step Overs:
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
MOVEMENT DEMOS
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
DB Thruster:
https://youtu.be/2qK4rmD5BKc
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*Rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*Rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
Part B - Partner)
Partner Sytle
(27 Minute Time Cap)
40 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*View Video Brief For Breakdown*
(27 Minute Time Cap)
40 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*View Video Brief For Breakdown*
Part B - Solo)
Going Solo?
(27 Minute Time Cap)
20 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*Rest 1 Minute Between Rounds*
(27 Minute Time Cap)
20 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 3 DB Box Step Overs:
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
DB Thruster:
https://youtu.be/2qK4rmD5BKc
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 20-40 Seconds DB IYT's
Station 2: 20-40 Seconds Plank Jacks
Station 3: 20-40 Seconds Banded Psoas March
Station 1: 20-40 Seconds DB IYT's
Station 2: 20-40 Seconds Plank Jacks
Station 3: 20-40 Seconds Banded Psoas March
Part B)
3 Sets:
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*Rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
3 DB Deadlifts
6 DB Squat Cleans
9 DB Thrusters
*Rest As Needed*
3 Sets:
9 DB Push Press
6 DB Hang Power Cleans
9 DB Front Squats
*Rest As Needed*
3 Sets:
6 DB Thrusters
*Build Up In Weight Each Set*
Part C - Partner)
Partner Sytle
(27 Minute Time Cap)
40 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*View Video Brief For Breakdown*
(27 Minute Time Cap)
40 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*View Video Brief For Breakdown*
Part C - Solo)
Going Solo?
(27 Minute Time Cap)
20 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*Rest 1 Minute Between Rounds*
(27 Minute Time Cap)
20 Rounds For Time:
4 DB Front Squats
3 DB Box Step Overs
2 DB Thrusters
1 Down Up Devils Press
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 3 DB Box Step Overs:
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
MOVEMENT DEMOS
DB IYT:
https://youtu.be/nlUFNi3hROI
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Banded Psoas March:
https://youtu.be/de17F2IWB9E
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
DB Thruster:
https://youtu.be/2qK4rmD5BKc
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
https://youtu.be/nlUFNi3hROI
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Banded Psoas March:
https://youtu.be/de17F2IWB9E
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Squat Clean:
https://youtu.be/wScxmQe-BEk
DB Thruster:
https://youtu.be/2qK4rmD5BKc
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
3 Snatch Push Press + 2 Snatch Balance
*65-75% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*65-75% Of 1rm Squat Snatch*
3 Snatch Push Press + 2 Snatch Balance
*65-75% Of 1rm Squat Snatch*
3 Sets:
2 Snatch Push Press + 1 Snatch Balance
*65-75% 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 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