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Aug 01, 2021

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
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
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
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.)
Modifications
 
Substitution For 21 Calorie Bike:
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
Part B)
 
3 Rounds For Time (21 Minute Time Cap):

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.)
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

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*
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
Part C)
 
3 Rounds For Time (21 Minute Time Cap):

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.)
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

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*
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
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.)

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
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.)
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
 

 

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
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.)
Modifications
 
Substitution For 21 Calorie Bike:
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
Part B)
 
3 Rounds For Time (21 Minute Time Cap):

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.)
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

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*
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
Part C)
 
3 Rounds For Time (21 Minute Time Cap):

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.)
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

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*
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
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.)

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
Part B)
 
GS MINDSET MAKEOVER:

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

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
Part B)
 
GS MINDSET MAKEOVER:

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)

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
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
Part C)
 
GS MINDSET MAKEOVER:

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)

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*
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
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
Part D)
 
GS MINDSET MAKEOVER:

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)

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*
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*
Part C)
 
GS MINDSET MAKEOVER:

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
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
Modifications
 
Substitution For 200m Run:
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
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
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

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*
Part B)
 
4 Rounds For Time:
(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
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

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
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*
Part C)
 
4 Rounds For Time:
(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
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

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
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
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

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*
Part A - Solo)
 
Going Solo?
(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
Modifications
 
Substitution For 200m Run:
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*
Part A - Solo)
 
Going Solo?
(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
Modifications
 
Substitution For 200m Run:
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
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*
Part B - Solo)
 
Going Solo?
(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
Modifications
 
Substitution For 200m Run:
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
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*
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*
Part C - Solo)
 
Going Solo?
(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
Modifications
 
Substitution For 200m Run:
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*
Part B)
 
Every 2 Minutes For 12 Minutes (6 Sets):

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
Modifications
 
Substitution For Banded Handstand 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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


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