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
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**
60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups
*Rest As Needed*
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
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**
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
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
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*
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**
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
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
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*
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*
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**
60-90 Seconds Weighted Deep Lunge (Each Side)
25 Weighted Tuck Ups
*Rest As Needed*
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
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*
100m Row
3 Back Squat
*55-65% Of 1rm Back Squat*
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
200m Run
20 Butterfly Sit Ups
15 Glute Bridges
10 Sumo Squat To Calf Raise
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
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
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
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
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
10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
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
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
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*
10 Reps Of 1 And 1/2 DB Front Squats
Every Minute For 5 Minutes (5 Sets):
5 Lunge To Squat
25 Calorie Row
20 Butterfly Sit Ups
15 KB Swings
10 KB Goblet Squats
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
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters
MOVEMENT DEMOS
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
5 Power Cleans + 3 Hang Power Cleans + 1 Push Jerk
*65-75% Of 1rm Push Jerk*
3 Clean Deadlift + 2 Hang Power Clean + 1 Hang Squat Clean
*60-70% Of 1m Squat Clean*
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
As Many Rounds As Possible In 5 Minutes:
5 Bench Dips
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
5 Bulgarian Split Squats (Each Side)
5 Sumo Squats
*Rest As Needed*
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
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
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
3 DB Push Press + 2 DB Push Jerks
30 Seconds Flutter Kicks
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
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
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*
3 Push Press + 2 Push Jerks + 1 Split Jerks
*60-70% Of 1rm Split Jerk*
As Many Rounds As Possible In 5 Minutes:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Rest 1 Minute Between Sets*
5 Bulgarian Split Squats (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
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
2 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat
*65-75% Of 1rm Squat Snatch*
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*
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
#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
(12 Minute Time Cap)
6 Jumping Jacks
12 Walking Lunges
Station 1: 7 Seconds Single Arm Plank Hold (Each Side)
Station 2: 7 Lateral Lunges (Each Side)
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
(12 Minute Time Cap)
6 Double Dumbbell Hang Snatches
12 Box Jumps
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
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
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*
(12 Minute Time Cap)
6 Hang Power Snatches
12 Box Jumps
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
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
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)
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*
(12 Minute Time Cap)
6 Hang Power Snatches
12 Box Jumps
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
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
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
Split Jerks
Sets 1-3: 4 Reps @ 55-65%
Sets 4-6: 2 Reps @ 65-75%
Set 7-8: 1 Rep @ 80%
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
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
(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)
20 Rounds For Time:
4 Air Squats
3 Burpees
2 Floor Touch To Jumps
1 Down Up High Knee
*Rest 1 Minute Between Rounds*
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
(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)
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*
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
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*
(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)
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*
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
Station 1: 20-40 Seconds DB IYT's
Station 2: 20-40 Seconds Plank Jacks
Station 3: 20-40 Seconds Banded Psoas March
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*
(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)
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*
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)
MOVEMENT DEMOS
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
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*
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