Week 30 | July 2021

MONDAY

July 19, 2021

Never let fear decide your FATE.

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**
Part B)
 
3 Sets:

60-90 Seconds Deep Lunge (Each Side)
25 Tuck Ups

*Rest As Needed*
Modifications
 
Substitution For 16 Jumping Lunges:
16 Reverse Lunges

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**
Part B)
 
3 Sets:

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

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*
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**
Part C)
 
3 Sets:

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

MOVEMENT DEMOS

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*
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*
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**
Part D)
 
3 Sets:

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

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

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*

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

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
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
Modifications
 
Substitution For 200m Run:
8-10 Burpees / 10-12 Down Ups / 14-16 Air Squats

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
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
Modifications
 
Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters

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
Part B)
 
4 Rounds For Time (21 Minutes Time Cap):

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
Modifications
 
Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters

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*
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
Part C)
 
4 Rounds For Time (21 Minutes Time Cap):

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
Modifications
 
Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 20 Burpees / 25 Down Ups / 25 DB Thrusters

MOVEMENT DEMOS

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*
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*
Part C)
 
5 Sets:

45-60 Seconds Plank Around The Worlds
20 Weighted Tuck Ups

*Rest As Needed*

WEDNESDAY

July 21, 2021

Hard work PAYS OFF.

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*
Part B)
 
5 Sets:

5 Bulgarian Split Squats (Each Side)
5 Sumo Squats

*Rest As Needed*
Modifications
 
No Modifications For Today.

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*
Part B)
 
5 Sets:

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

MOVEMENT DEMOS

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
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*
Part C)
 
5 Sets:

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

MOVEMENT DEMOS

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*
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*
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*
Part D)
 
5 Sets:

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

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*
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*
Part C)
 
4 Sets:

16 DB Romanian Deadlifts
8 Banded Side Steps (Each Side)
30-45 Seconds Banded Psoas March

*Rest As Needed*

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

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Rounds For Time:
(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)
Modifications
 
Substitution For 6 Jumping Jacks:
12 Plank Jacks / 12 Mountain Climbers

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Rounds For Time:
(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
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

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*
Part B)
 
6 Rounds For Time:
(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
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

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)
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*
Part C)
 
6 Rounds For Time:
(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
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

MOVEMENT DEMOS

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%
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
Part C)
 
5 Sets:

10 Weighted Hip Thrusts
10 DB Renegade Row Push U[ps

*Rest As Needed*

MOVEMENT DEMOS


SATURDAY

July 24, 2021

Never Give Up. Great things take time.

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*
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*
Modifications
 
No Modifications For Today.

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*
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*
Modifications
 
Substitution For 3 DB Box Step Overs:
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)

MOVEMENT DEMOS

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*
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*
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*
Modifications
 
Substitution For 3 DB Box Step Overs:
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)

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
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*
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*
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*
Modifications
 
Substitution For 3 DB Box Step Overs:
4 DB Reverse Lunges / 2 DB Bulgarian Split Squats (Each Side)

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*
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

MOVEMENT DEMOS


SUNDAY

July 25, 2021

REST DAY

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow