Week 31 | August 2021

MONDAY

August 02, 2021

Take control of your habits, control your LIFE.

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.

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

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

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.)

TUESDAY

August 03, 2021

"Find the tribe that matches your VIBE."

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.

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

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

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.)

WEDNESDAY

August 04, 2021

Create your OWN sunshine.

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

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

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)

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)

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

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

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

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

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

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

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

SATURDAY

August 07, 2021

Smile EVERYDAY.

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)

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)

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)

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)

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

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