Week 31 | August 2021
MONDAY
August 02, 2021
Take control of your habits, control your LIFE.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Sations Every Minute For 12 Minutes (4 Sets):
Station 1: 30 Mountain Climbers + 6 Push Ups
Station 2: 12 Jumping Jacks + 12 Tuck Ups
Station 3: 30 Bicycle Kicks + 10 Seconds Superman Hold
Station 1: 30 Mountain Climbers + 6 Push Ups
Station 2: 12 Jumping Jacks + 12 Tuck Ups
Station 3: 30 Bicycle Kicks + 10 Seconds Superman Hold
Part B)
GS MINDSET MAKEOVER:
Every Minute On The Minute For 9 Minutes (3 Sets):
Station 1: 30-45 Seconds Crossbody V Ups
Station 2: 30-45 Seconds High Plank Hold
Station 3: 30-45 Seconds Russian Twists
Every Minute On The Minute For 9 Minutes (3 Sets):
Station 1: 30-45 Seconds Crossbody V Ups
Station 2: 30-45 Seconds High Plank Hold
Station 3: 30-45 Seconds Russian Twists
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Push Up:
https://youtu.be/A0kHvANcgZk
Jumping Jack:
https://youtu.be/zoc87_2bVDI
Tuck Up:
https://youtu.be/iT6izuDopbU
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
Superman Hold:
https://youtu.be/Ng85KpmpITE
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
Russian Twist:
https://youtu.be/MNYz1CiJA2g
GS30
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds For Time (21 Minute Time Cap):
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
Part B)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
MOVEMENT DEMOS
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
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 KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Station 1: 3 Reps Of 1 And 1/2 Single Arm KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Part B)
3 Rounds For Time (21 Minute Time Cap):
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
Part C)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
Substitution For 5-8 Calorie Bike:
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
MOVEMENT DEMOS
1 And 1/2 Single Arm KB Thruster:
https://youtu.be/8yoMeTda570
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
2 Pause At Knee Power Snatch + 2 Pause At Knee Hang Power Snatch
Every 90 Seconds For 6 Minutes (4 Sets):
2 Pause At Knee Snatch Deadlift + 2 Pause At Knee Hang Power Snatch + 2 Overhead Squats
*60-65% Of 1rm Squat Snatch*
2 Pause At Knee Power Snatch + 2 Pause At Knee Hang Power Snatch
Every 90 Seconds For 6 Minutes (4 Sets):
2 Pause At Knee Snatch Deadlift + 2 Pause At Knee Hang Power Snatch + 2 Overhead Squats
*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 KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Station 1: 3 Reps Of 1 And 1/2 Single Arm KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Part C)
3 Rounds For Time (21 Minute Time Cap):
21 Calorie Bike
14 Power Cleans
7 Burpees Over Bar
21 Calorie Bike
14 Power Cleans
7 Burpees Over Bar
Part D)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
Substitution For 5-8 Calorie Bike:
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
MOVEMENT DEMOS
Pause At Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY
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 KB Thruster:
https://youtu.be/8yoMeTda570
Power Clean:
https://youtu.be/AbJEX5trkkU
Burpee Over Bar:
https://youtu.be/l2NePOvFXas
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
1 Power Cleans + 1 Hang Power Cleans + 1 Push Jerk
*85-95% Of 1rm Push Jerk*
1 Power Cleans + 1 Hang Power Cleans + 1 Push Jerk
*85-95% Of 1rm Push Jerk*
Part B)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Bench Press
Station 2: 8-12 Supinated Pull Ups
*Into*
5 Minutes Of Max Hold:
Superman Hold
Station 1: 8-12 Bench Press
Station 2: 8-12 Supinated Pull Ups
*Into*
5 Minutes Of Max Hold:
Superman Hold
Part C)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Superman Hold:
https://youtu.be/Ng85KpmpITE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
TUESDAY
August 03, 2021
"Find the tribe that matches your VIBE."
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds For Time (12 Minute Time Cap):
50 Plank Jacks
14 High To Low Planks
7 Burpees
50 Plank Jacks
14 High To Low Planks
7 Burpees
Part B)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Plank Jack:
https://youtu.be/J2xkqaqWgrw
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Burpee:
https://youtu.be/YbnnsqGosjE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
https://youtu.be/J2xkqaqWgrw
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Burpee:
https://youtu.be/YbnnsqGosjE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GS30
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds For Time (21 Minute Time Cap):
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
Part B)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
MOVEMENT DEMOS
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
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 KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Station 1: 3 Reps Of 1 And 1/2 Single Arm KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Part B)
3 Rounds For Time (21 Minute Time Cap):
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
21 Calorie Bike
14 DB Power Cleans
7 Burpees Over DB
Part C)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
Substitution For 5-8 Calorie Bike:
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
MOVEMENT DEMOS
1 And 1/2 Single Arm KB Thruster:
https://youtu.be/8yoMeTda570
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 6 Minutes (4 Sets):
2 Pause At Knee Power Snatch + 2 Pause At Knee Hang Power Snatch
Every 90 Seconds For 6 Minutes (4 Sets):
2 Pause At Knee Snatch Deadlift + 2 Pause At Knee Hang Power Snatch + 2 Overhead Squats
*60-65% Of 1rm Squat Snatch*
2 Pause At Knee Power Snatch + 2 Pause At Knee Hang Power Snatch
Every 90 Seconds For 6 Minutes (4 Sets):
2 Pause At Knee Snatch Deadlift + 2 Pause At Knee Hang Power Snatch + 2 Overhead Squats
*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 KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Station 1: 3 Reps Of 1 And 1/2 Single Arm KB Thrusters (Each Side)
Station 2: 5-8 Calorie Bike
Part C)
3 Rounds For Time (21 Minute Time Cap):
21 Calorie Bike
14 Power Cleans
7 Burpees Over Bar
21 Calorie Bike
14 Power Cleans
7 Burpees Over Bar
Part D)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
Modifications
Substitution For 5-8 Calorie Bike:
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
5-8 Calorie On Any Machine / 5-8 Burpees / 5-8 Down Ups / 10-15 Butterfly Sit Ups
Substitution For 21 Calorie Bike:
21 Calorie On Any Machine / 300m Run / 75 Mountain Climber Twists / 75 Bicycle Kicks
MOVEMENT DEMOS
Pause At Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY
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 KB Thruster:
https://youtu.be/8yoMeTda570
Power Clean:
https://youtu.be/AbJEX5trkkU
Burpee Over Bar:
https://youtu.be/l2NePOvFXas
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
1 Power Cleans + 1 Hang Power Cleans + 1 Push Jerk
*85-95% Of 1rm Push Jerk*
1 Power Cleans + 1 Hang Power Cleans + 1 Push Jerk
*85-95% Of 1rm Push Jerk*
Part B)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Bench Press
Station 2: 8-12 Supinated Pull Ups
*Into*
5 Minutes Of Max Hold:
Superman Hold
Station 1: 8-12 Bench Press
Station 2: 8-12 Supinated Pull Ups
*Into*
5 Minutes Of Max Hold:
Superman Hold
Part C)
GS MINDSET MAKEOVER:
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
30-20-10 Reps Each Of:
Butterfly Sit Ups
Mountain Climbers
Bicycle Kicks
(e.g., Complete 30 reps of butterfly sit ups, 30 reps of mountain climbers, 30 reps of bicycle kicks. Then complete 20 reps of each exercise, then 10.)
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Superman Hold:
https://youtu.be/Ng85KpmpITE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
WEDNESDAY
August 04, 2021
Create your OWN sunshine.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possible In 5 Minutes:
10 Plank Leg Lifts
10 Alternating Tuck Ups
10 Jumping Air Squats
*Rest 2 Minutes*
As Many Rounds As Possible In 3 Minutes:
5 Plank Leg Lifts
5 Alternating Tuck Ups
5 Jumping Air Squats
10 Plank Leg Lifts
10 Alternating Tuck Ups
10 Jumping Air Squats
*Rest 2 Minutes*
As Many Rounds As Possible In 3 Minutes:
5 Plank Leg Lifts
5 Alternating Tuck Ups
5 Jumping Air Squats
Part B)
GS MINDSET MAKEOVER:
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
Modifications
Substitution For 5 / 10 Jumping Air Squats:
5 / 10 Air Squats
5 / 10 Air Squats
MOVEMENT DEMOS
Plank Leg Lift:
https://youtu.be/o8rWcTvtThc
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/Ng85KpmpITE
GS30
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possilbe In 10 Minutes:
10 Alternating DB Snatches
10 Hanging Knee Raises
10 Box Jumps
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
5 Alternating DB Snatches
5 Hanging Knee Raises
5 Box Jumps
10 Alternating DB Snatches
10 Hanging Knee Raises
10 Box Jumps
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
5 Alternating DB Snatches
5 Hanging Knee Raises
5 Box Jumps
Part B)
GS MINDSET MAKEOVER:
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
Modifications
Substitution For 5 / 10 Hanging Knee Raises:
5 / 10 Reps Of: V Ups / Tuck Ups / 20-30 Seconds Flutter Kicks
Substitution For 5 / 10 Box Jumps:
5 / 10 Reps Of: Box Step Ups / Jumping Air Squats / Glute Bridges (Banded Optional)
5 / 10 Reps Of: V Ups / Tuck Ups / 20-30 Seconds Flutter Kicks
Substitution For 5 / 10 Box Jumps:
5 / 10 Reps Of: Box Step Ups / Jumping Air Squats / Glute Bridges (Banded Optional)
MOVEMENT DEMOS
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Jump:
https://youtu.be/rNaluifn1BA
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/Ng85KpmpITE
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 Minutes For 12 Minutes (4 Sets):
1-4 DB Push Press + 1-4 DB Push Jerk
30-45 Seconds Banded Squat Hold
1-4 DB Push Press + 1-4 DB Push Jerk
30-45 Seconds Banded Squat Hold
Part B)
As Many Rounds As Possilbe In 10 Minutes:
10 Alternating DB Snatches
10 Hanging Knee Raises
10 Box Jumps
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
5 Alternating DB Snatches
5 Hanging Knee Raises
5 Box Jumps
10 Alternating DB Snatches
10 Hanging Knee Raises
10 Box Jumps
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
5 Alternating DB Snatches
5 Hanging Knee Raises
5 Box Jumps
Part C)
GS MINDSET MAKEOVER:
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
Modifications
Substitution For 5 / 10 Hanging Knee Raises:
5 / 10 Reps Of: V Ups / Tuck Ups / 20-30 Seconds Flutter Kicks
Substitution For 5 / 10 Box Jumps:
5 / 10 Reps Of: Box Step Ups / Jumping Air Squats / Glute Bridges (Banded Optional)
5 / 10 Reps Of: V Ups / Tuck Ups / 20-30 Seconds Flutter Kicks
Substitution For 5 / 10 Box Jumps:
5 / 10 Reps Of: Box Step Ups / Jumping Air Squats / Glute Bridges (Banded Optional)
MOVEMENT DEMOS
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Jump:
https://youtu.be/rNaluifn1BA
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/Ng85KpmpITE
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
*50-60% 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
*50-60% Of 1rm Power Clean*
Part B)
Every 3 Minutes For 12 Minutes (4 Sets):
1 Push Press + 1 Push Jerk + 1 Split Jerk
Set 1-2: 80-90% Of 1rm Push Press
Set 3-4: 90+% Of 1rm Push Press
1 Push Press + 1 Push Jerk + 1 Split Jerk
Set 1-2: 80-90% Of 1rm Push Press
Set 3-4: 90+% Of 1rm Push Press
Part C)
As Many Rounds As Possible In 10 Minutes:
10 Power Snatches
10 Hanging Knee Raises
10 Box Jumps
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
5 Power Snatches
5 Hanging Knee Raises
5 Box Jumps
10 Power Snatches
10 Hanging Knee Raises
10 Box Jumps
*Rest 2 Minutes*
As Many Rounds As Possible In 5 Minutes:
5 Power Snatches
5 Hanging Knee Raises
5 Box Jumps
Part D)
GS MINDSET MAKEOVER:
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
Modifications
Substitution For 5 / 10 Hanging Knee Raises:
5 / 10 Reps Of: V Ups / Tuck Ups / 20-30 Seconds Flutter Kicks
Substitution For 5 / 10 Box Jumps:
5 / 10 Reps Of: Box Step Ups / Jumping Air Squats / Glute Bridges (Banded Optional)
5 / 10 Reps Of: V Ups / Tuck Ups / 20-30 Seconds Flutter Kicks
Substitution For 5 / 10 Box Jumps:
5 / 10 Reps Of: Box Step Ups / Jumping Air Squats / Glute Bridges (Banded Optional)
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
Split Jerk:
https://youtu.be/sHT50XslTBc
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Box Jump:
https://youtu.be/rNaluifn1BA
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/Ng85KpmpITE
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
3 Power Snatch
*85-95% Of 1rm Squat Snatch*
3 Power Snatch
*85-95% Of 1rm Squat Snatch*
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
8 Supine Bent Over Rows + 8 Bench Dips
Every 2 Minutes For 8 Minutes (4 Sets):
1 Sumo Deadlifts
*85-95% Of 1rm Sumo Deadlift*
8 Supine Bent Over Rows + 8 Bench Dips
Every 2 Minutes For 8 Minutes (4 Sets):
1 Sumo Deadlifts
*85-95% Of 1rm Sumo Deadlift*
Part C)
GS MINDSET MAKEOVER:
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
5 Sets Of:
30 Seconds Flutter Kicks
10 Seconds Rest
30 Seconds Superman Hold
Rest As Needed
MOVEMENT DEMOS
Power Snatch:
https://youtu.be/MmHPIjbsW28
Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Sumo Deadlift:
https://youtu.be/IO4OupENnAI
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/Ng85KpmpITE
THURSDAY
August 05, 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
August 06, 2021
We manage what we MONITOR.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time:
(12 Minute Time Cap)
200m Run
12 Good Mornings
24 Plank Jumps
(12 Minute Time Cap)
200m Run
12 Good Mornings
24 Plank Jumps
Part B)
GS MINDSET MAKEOVER:
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
Modifications
Substitution For 200m Run:
8-10 Calorie Machine / 10-12 Down Ups / 24 Air Squats / 50 High Knees
8-10 Calorie Machine / 10-12 Down Ups / 24 Air Squats / 50 High Knees
MOVEMENT DEMOS
Good Morning:
https://youtu.be/6h_68WCAs5U
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
GS30
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time:
(12 Minute Time Cap)
200m Run
12 DB Deadlifts
24 Double Unders / 48 Single Unders
(12 Minute Time Cap)
200m Run
12 DB Deadlifts
24 Double Unders / 48 Single Unders
Part B)
GS MINDSET MAKEOVER:
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 8-10 Burpees / 12-15 DB Thrusters
Substitution For 24 Double Unders / 48 Single Unders:
48 Mountain Climber Twists / 48 Jumping Jacks / 48 Shoulder Taps
8-10 Calorie On Any Machine / 8-10 Burpees / 12-15 DB Thrusters
Substitution For 24 Double Unders / 48 Single Unders:
48 Mountain Climber Twists / 48 Jumping Jacks / 48 Shoulder Taps
MOVEMENT DEMOS
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
*50-60% Of 1rm Front Squat*
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
*60-70% Of 1rm Front Squat*
*Rest 2 Minutes*
60 Seconds Max Unbroken Reps Of Front Squats
*Cap At 20 Reps*
*60% Of 1rm Front Squat*
3 Front Squats
*50-60% Of 1rm Front Squat*
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
*60-70% Of 1rm Front Squat*
*Rest 2 Minutes*
60 Seconds Max Unbroken Reps Of Front Squats
*Cap At 20 Reps*
*60% Of 1rm Front Squat*
Part B)
4 Rounds For Time:
(12 Minute Time Cap)
200m Run
12 Deadlifts
24 Double Unders / 48 Single Unders
(12 Minute Time Cap)
200m Run
12 Deadlifts
24 Double Unders / 48 Single Unders
Part C)
GS MINDSET MAKEOVER:
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
Modifications
Substitution For 3 Front Squats:
5-8 DB Front Squats / Unbroken Reps Of DB Front Squats
Substitution For 200m Run:
8-10 Calorie On Any Machine / 8-10 Burpees / 12-15 DB Thrusters
Substitution For 12 Deadlifts:
12 DB Deadlifts
Substitution For 24 Double Unders / 48 Single Unders:
48 Mountain Climber Twists / 48 Jumping Jacks / 48 Shoulder Taps
5-8 DB Front Squats / Unbroken Reps Of DB Front Squats
Substitution For 200m Run:
8-10 Calorie On Any Machine / 8-10 Burpees / 12-15 DB Thrusters
Substitution For 12 Deadlifts:
12 DB Deadlifts
Substitution For 24 Double Unders / 48 Single Unders:
48 Mountain Climber Twists / 48 Jumping Jacks / 48 Shoulder Taps
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Deadlift:
https://youtu.be/lXUUM1itAkU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-9 Single Arm KB Deadlifts (Each Side)
Station 2: 9-12 Banded KB Swings
Station 3: 12-15 Weighted Hip Thrusts
Station 1: 6-9 Single Arm KB Deadlifts (Each Side)
Station 2: 9-12 Banded KB Swings
Station 3: 12-15 Weighted Hip Thrusts
Part B)
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
*50-60% Of 1rm Front Squat*
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
*60-70% Of 1rm Front Squat*
*Rest 2 Minutes*
60 Seconds Max Unbroken Reps Of Front Squats
*Cap At 20 Reps*
*60% Of 1rm Front Squat*
3 Front Squats
*50-60% Of 1rm Front Squat*
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
*60-70% Of 1rm Front Squat*
*Rest 2 Minutes*
60 Seconds Max Unbroken Reps Of Front Squats
*Cap At 20 Reps*
*60% Of 1rm Front Squat*
Part C)
4 Rounds For Time:
(12 Minute Time Cap)
200m Run
12 Deadlifts
24 Double Unders / 48 Single Unders
(12 Minute Time Cap)
200m Run
12 Deadlifts
24 Double Unders / 48 Single Unders
Part D)
GS MINDSET MAKEOVER:
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 8-10 Burpees / 12-15 DB Thrusters
Substitution For 24 Double Unders / 48 Single Unders:
48 Mountain Climber Twists / 48 Jumping Jacks / 48 Shoulder Taps
8-10 Calorie On Any Machine / 8-10 Burpees / 12-15 DB Thrusters
Substitution For 24 Double Unders / 48 Single Unders:
48 Mountain Climber Twists / 48 Jumping Jacks / 48 Shoulder Taps
MOVEMENT DEMOS
Single Arm KB Deadlift:
https://youtu.be/OHutUmlUwNg
Banded KB Swing:
https://youtu.be/hshwImt6MLw
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Deadlift:
https://youtu.be/lXUUM1itAkU
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
2 Hang Squat Cleans
75-85% Of 1rm Squat Clean
4 Sets:
1 Hang Squat Clean
85-95% Of 1rm Squat Clean
2 Hang Squat Cleans
75-85% Of 1rm Squat Clean
4 Sets:
1 Hang Squat Clean
85-95% Of 1rm Squat Clean
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)
GS MINDSET MAKEOVER:
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
For Time:
50-40-30-20-10 Reps Of:
Plank Jacks
*After Each Round Perform: 10 Plank to Knee Taps
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
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
SATURDAY
August 07, 2021
Smile EVERYDAY.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A - Partner)
Partner Style
(20 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
(20 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
Part A - Solo)
Going Solo?
(20 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
(20 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
Part B)
GS MINDSET MAKEOVER:
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
MOVEMENT DEMOS
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
GS30
WARM UP
WORKOUT
Workout Details
Part A - Partner)
Partner Style
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
Part A - Solo)
Going Solo?
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
Part B)
GS MINDSET MAKEOVER:
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
MOVEMENT DEMOS
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
3 DB Hang Muscle Cleans + 2 DB Front Squats + 1 DB Push Press
5 Sets:
2 DB Hang Muscle Cleans + 2 DB Thrusters
3 DB Hang Muscle Cleans + 2 DB Front Squats + 1 DB Push Press
5 Sets:
2 DB Hang Muscle Cleans + 2 DB Thrusters
Part B - Partner)
Partner Style
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
Part B - Solo)
Going Solo?
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
Part C)
GS MINDSET MAKEOVER:
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
MOVEMENT DEMOS
DB Hang Muscle Clean:
https://youtu.be/ZMSSnB0EzOY
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
DB Push Press:
https://youtu.be/znW6BTFr6Io
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 6 Minutes (3 Sets):
6 DB Split Lunges (Each Side)
12 DB Floor Press
Every 2 Minutes For 6 Minutes (3 Sets):
12 DB Cossack Squats
12 DB Push Ups
6 DB Split Lunges (Each Side)
12 DB Floor Press
Every 2 Minutes For 6 Minutes (3 Sets):
12 DB Cossack Squats
12 DB Push Ups
Part B)
5 Sets:
3 Hang Muscle Cleans + 2 Front Squats + 1 Push Press
*50-60% Of 1rm Thruster*
5 Sets:
2 Hang Muscle Cleans + 2 Thrusters
*55-65% Of 1rm Thruster*
3 Hang Muscle Cleans + 2 Front Squats + 1 Push Press
*50-60% Of 1rm Thruster*
5 Sets:
2 Hang Muscle Cleans + 2 Thrusters
*55-65% Of 1rm Thruster*
Part C - Partner)
Partner Style
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers (Each)
30 Synchro Butterfly Sit Ups
10 Synchro Burpees
*View Video Brief For Breakdown*
Part C - Solo)
Going Solo?
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
(27 Minute Time Cap)
5 Rounds For Time:
200m Run
50 Mountain Climbers
30 Butterfly Sit Ups
10 Burpees
Part D)
GS MINDSET MAKEOVER:
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
8-10 Calorie On Any Machine / 12-15 DB Thrusters / 25 Air Squats (Each In Partner Style)
MOVEMENT DEMOS
DB Split Lunge:
https://youtu.be/fNZMWb-X3to
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Cossack Squat:
https://youtu.be/vhfi6iQ6cgc
DB Push Up:
https://youtu.be/Mihch7N83uo
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Push Press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat
*65-75% Of 1rm Squat Snatch*
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat
*65-75% 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
Part C)
GS MINDSET MAKEOVER:
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Flutter Kicks
Station 2: 30-45 Seconds Side Tuck Ups (L)
60 Seconds Plank Around The Worlds
Every Minute On The Minute For 4 Minutes (2 Sets):
Station 1: 30-45 Seconds Hollow Hold
Station 2: 30-45 Seconds Side Tuck Ups (R)
60 Seconds Plank Around The Worlds
Modifications
Substitution For Banded Handstand Hold:
Handstand Hold / Feet Elevated High Plank Hold
Handstand Hold / Feet Elevated High Plank Hold
MOVEMENT DEMOS
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Banded Handstand Hold:
https://youtu.be/3eFGdQOKsy8
Double Unders:
https://youtu.be/SqGUx2OolfM
Single Unders:
https://youtu.be/lzDV6Az0Sfg
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
SUNDAY
August 08, 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