Week 32 | August 2021
MONDAY
August 9, 2021
You Are Beautiful.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
2 Sets:
As Many Rounds As Possible In 4 Minutes:
16 Jumping Air Squat
16 Deadlift Jump
8 Burpee
8 Push Up
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 4 Minutes:
16 Jumping Air Squat
16 Deadlift Jump
8 Burpee
8 Push Up
*Rest 1 Minute Between Sets*
Part B)
GS MINDSET MAKEOVER
10 Rounds For Time:
5 V-Up
10 Heel Tap
10 Rounds For Time:
5 V-Up
10 Heel Tap
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Burpee:
https://youtu.be/YbnnsqGosjE
Push Up:
https://youtu.be/A0kHvANcgZk
V Up:
https://youtu.be/Ollh8Wz7Kx8
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GS30
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
As Many Rounds As Possible In 4 Minutes:
8 Box Jump
8 DB Deadlift
8 Burpee Over DB
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 4 Minutes:
8 Box Jump
8 DB Deadlift
8 Burpee Over DB
*Rest 1 Minute Between Sets*
Part B)
GS MINDSET MAKEOVER
10 Rounds For Time:
5 V-Up
10 Heel Tap
10 Rounds For Time:
5 V-Up
10 Heel Tap
Modifications
Substitution For 8 Box Jump:
8 Reverse Lunge / 8 Heel Elevated Air Squat
8 Reverse Lunge / 8 Heel Elevated Air Squat
MOVEMENT DEMOS
Box Jump:
https://youtu.be/rNaluifn1BA
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
V Up:
https://youtu.be/Ollh8Wz7Kx8
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
5 Back Squat
Sets 1-2: 50-60%
Sets 3-4: 55-65%
Set 5: 65+%
5 Back Squat
Sets 1-2: 50-60%
Sets 3-4: 55-65%
Set 5: 65+%
Part B)
3 Sets:
As Many Rounds As Possible In 4 Minutes:
8 Box Jump
4 Deadlift
8 Burpee Over Bar
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 4 Minutes:
8 Box Jump
4 Deadlift
8 Burpee Over Bar
*Rest 1 Minute Between Sets*
Part C)
GS MINDSET MAKEOVER
10 Rounds For Time:
5 V-Up
10 Heel Tap
10 Rounds For Time:
5 V-Up
10 Heel Tap
Modifications
Substitution For 5 Back Squat:
10 DB Front Squat + 60-90 Second High To Low Plank
Substitution For 8 Box Jump:
8 Reverse Lunge / 8 Heel Elevated Air Squat
Substitution For 4 Deadlift:
8 DB Deadlift
10 DB Front Squat + 60-90 Second High To Low Plank
Substitution For 8 Box Jump:
8 Reverse Lunge / 8 Heel Elevated Air Squat
Substitution For 4 Deadlift:
8 DB Deadlift
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Box Jump:
https://youtu.be/rNaluifn1BA
Deadlift:
https://youtu.be/lXUUM1itAkU
Burpee Over Bar:
https://youtu.be/l2NePOvFXas
V Up:
https://youtu.be/Ollh8Wz7Kx8
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
5 Strict Press + 10-20 Seconds Overhead Hold
10 Banded Side Step (Each Side)
*50-60% Of 1rm Strict Press*
*Rest As Needed*
5 Strict Press + 10-20 Seconds Overhead Hold
10 Banded Side Step (Each Side)
*50-60% Of 1rm Strict Press*
*Rest As Needed*
Part B)
Every 3 Minutes For 15 Minutes (5 Sets):
5 Back Squat
Sets 1-2: 50-60%
Sets 3-4: 55-65%
Set 5: 65+%
5 Back Squat
Sets 1-2: 50-60%
Sets 3-4: 55-65%
Set 5: 65+%
Part C)
3 Sets:
As Many Rounds As Possible In 4 Minutes:
8 Box Jump
4 Deadlift
8 Burpee Over Bar
*Rest 1 Minute Between Sets*
As Many Rounds As Possible In 4 Minutes:
8 Box Jump
4 Deadlift
8 Burpee Over Bar
*Rest 1 Minute Between Sets*
Part D)
GS MINDSET MAKEOVER
10 Rounds For Time:
5 V-Up
10 Heel Tap
10 Rounds For Time:
5 V-Up
10 Heel Tap
Modifications
Substitution For 8 Box Jump:
8 Reverse Lunge / 8 Heel Elevated Air Squat
8 Reverse Lunge / 8 Heel Elevated Air Squat
MOVEMENT DEMOS
Strict Press:
https://youtu.be/rDxIXuA75Ww
Overhead Hold:
https://youtu.be/niYHZ1qPkEo
Banded Side Step:
https://youtu.be/VPPBMNRWayk
Back Squat:
https://youtu.be/HsnyHv61qMo
Box Jump:
https://youtu.be/rNaluifn1BA
Deadlift:
https://youtu.be/lXUUM1itAkU
Burpee Over Bar:
https://youtu.be/l2NePOvFXas
V Up:
https://youtu.be/Ollh8Wz7Kx8
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
2 Snatch Push Press + 5 Overhead Squat
*50-60% Of 1rm Snatch*
2 Snatch Push Press + 5 Overhead Squat
*50-60% Of 1rm Snatch*
Part B)
Every 90 Seconds For 9 Minutes (6 Sets):
2 Power Snatch + 3 Hang Power Snatch
*55-65% Of 1rm Snatch*
2 Power Snatch + 3 Hang Power Snatch
*55-65% Of 1rm Snatch*
Part C)
GS MINDSET MAKEOVER
10 Rounds For Time:
5 V-Up
10 Heel Tap
10 Rounds For Time:
5 V-Up
10 Heel Tap
MOVEMENT DEMOS
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Power Snatch:
https://youtu.be/MmHPIjbsW28
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
V Up:
https://youtu.be/5F4LUi_O_jY
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
TUESDAY
August 10, 2021
Be Yourself. Everyone Else Is Already Taken.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possible In 10 Minutes:
200m Run
15 Tricep Extension
20 Plank To Knee Tap
30 Glute Bridge
40 Shoulder Tap
200m Run
15 Tricep Extension
20 Plank To Knee Tap
30 Glute Bridge
40 Shoulder Tap
Part B)
GS MINDSET MAKEOVER
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 Burpees / 20 Tuck Up / 20 Push Up
8-10 Calorie On Any Machine / 12-15 Burpees / 20 Tuck Up / 20 Push Up
MOVEMENT DEMOS
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GS30
WARM UP
WORKOUT
Workout Details
Part A)
As Many Rounds As Possible In 18 Minutes:
400m Run
10 Strict Pull Up
20 DB Floor Press
30 DB Glute Bridge
40 Shoulder Tap
400m Run
10 Strict Pull Up
20 DB Floor Press
30 DB Glute Bridge
40 Shoulder Tap
Part B)
GS MINDSET MAKEOVER
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
Modifications
Substitution For 400m Run:
15-18 Calorie On Any Machine / 15-20 Burpees / 40 Tuck Up / 40 Push Up
Substitution For 10 Strict Pull Up:
10 Supine Bent Over Row / 10 DB Upright Row
15-18 Calorie On Any Machine / 15-20 Burpees / 40 Tuck Up / 40 Push Up
Substitution For 10 Strict Pull Up:
10 Supine Bent Over Row / 10 DB Upright Row
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Glute Bridge:
https://youtu.be/R2t8LJB2Epg
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GS60
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
8 Hip Thrust
8 Glute Bridge Walkout
20-30 Seconds Glute Brige Hold
*Rest As Needed*
8 Hip Thrust
8 Glute Bridge Walkout
20-30 Seconds Glute Brige Hold
*Rest As Needed*
Part B)
As Many Rounds As Possible In 18 Minutes:
400m Row
10 Strict Pull Up
20 DB Floor Press
30 DB Glute Bridge
40 Shoulder Tap
400m Row
10 Strict Pull Up
20 DB Floor Press
30 DB Glute Bridge
40 Shoulder Tap
Part C)
GS MINDSET MAKEOVER
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
Modifications
Substitution For 400m Row:
15-18 Calorie On Any Machine / 400m Run / 40 Tuck Up / 40 Push Up
Substitution For 10 Strict Pull Up:
10 Supine Bent Over Row / 10 DB Upright Row
15-18 Calorie On Any Machine / 400m Run / 40 Tuck Up / 40 Push Up
Substitution For 10 Strict Pull Up:
10 Supine Bent Over Row / 10 DB Upright Row
MOVEMENT DEMOS
Hip Thrust:
https://youtu.be/kxczTx009Bw
Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Glute Bridge:
https://youtu.be/R2t8LJB2Epg
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute On The Minute For 12 Minutes (4 Sets):
Station: 12 DB Seesaw Bent Over Row
Station 2: 30-45 Seconds Banded Lat Pulldown
Station 3: 6 Single Arm DB Bent Over Row (Each Side)
Station: 12 DB Seesaw Bent Over Row
Station 2: 30-45 Seconds Banded Lat Pulldown
Station 3: 6 Single Arm DB Bent Over Row (Each Side)
Part B)
4 Sets:
8 Hip Thrust
8 Glute Bridge Walkout
20-30 Seconds Glute Brige Hold
*Rest As Needed*
8 Hip Thrust
8 Glute Bridge Walkout
20-30 Seconds Glute Brige Hold
*Rest As Needed*
Part C)
As Many Rounds As Possible In 18 Minutes:
400m Row
10 Strict Pull Up
20 DB Floor Press
30 DB Glute Bridge
40 Shoulder Tap
400m Row
10 Strict Pull Up
20 DB Floor Press
30 DB Glute Bridge
40 Shoulder Tap
Part D)
GS MINDSET MAKEOVER
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
Modifications
Substitution For 400m Row:
15-18 Calorie On Any Machine / 400m Run / 40 Tuck Up / 40 Push Up
Substitution For 10 Strict Pull Up:
10 Supine Bent Over Row / 10 DB Upright Row
15-18 Calorie On Any Machine / 400m Run / 40 Tuck Up / 40 Push Up
Substitution For 10 Strict Pull Up:
10 Supine Bent Over Row / 10 DB Upright Row
MOVEMENT DEMOS
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
DB Single Arm Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Hip Thrust:
https://youtu.be/kxczTx009Bw
Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Glute Bridge:
https://youtu.be/R2t8LJB2Epg
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
5 Tempo Front Squat (2 Seconds Descent)
Sets 1-2: 50-55%
Sets 3-5: 60-65%
5 Tempo Front Squat (2 Seconds Descent)
Sets 1-2: 50-55%
Sets 3-5: 60-65%
Part B)
3 Sets:
4 Pause Back Squat (3 Seconds Pause)
Set 1: 50%
Set 2: 60%
Set 3: 70%
4 Pause Back Squat (3 Seconds Pause)
Set 1: 50%
Set 2: 60%
Set 3: 70%
Part C)
GS MINDSET MAKEOVER
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
5 Rounds For Time:
10 Plank Jump
20 Russian Twist
Rest 2 Minutes
5 Rounds For Time:
10 Plank Jack
20 Bicycle Kick
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Bicycle Kick:
https://youtu.be/U53yjkjNF-0
WEDNESDAY
August 11, 2021
Be you. Do you. FOR YOU.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(10 Minute Time Cap)
100 High Knee
40 Lunge
30 Butterfly Sit Up
20 Push Up
(10 Minute Time Cap)
100 High Knee
40 Lunge
30 Butterfly Sit Up
20 Push Up
Part B)
GS MINDSET MAKEOVER
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Modifications
Substitution For 100 High Knee:
50 Shoulder Tap / 100 Bicycle Kick / 20-30 Toe Touch
50 Shoulder Tap / 100 Bicycle Kick / 20-30 Toe Touch
MOVEMENT DEMOS
High Knee:
https://youtu.be/cWduJyaxxgo
Lunge:
https://youtu.be/QT9qNmPv7nE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Push Up:
https://youtu.be/A0kHvANcgZk
Leg Lift:
https://youtu.be/H_WyGsU1dfY
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
GS30
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(10 Minute Time Cap)
100 Double Under / 200 Single Under
40 DB Goblet Front Rack Lunge
30 Alternating DB Snatch
20 Push Up
(10 Minute Time Cap)
100 Double Under / 200 Single Under
40 DB Goblet Front Rack Lunge
30 Alternating DB Snatch
20 Push Up
Part B)
GS MINDSET MAKEOVER
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Modifications
Substitution For 100 Double Under / 200 Single Under:
100 Shoulder Tap / 150 High Knee / 75-100 Toe Touch
100 Shoulder Tap / 150 High Knee / 75-100 Toe Touch
MOVEMENT DEMOS
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Goblet Front Rack Lunge:
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Push Up:
https://youtu.be/A0kHvANcgZk
Leg Lift:
https://youtu.be/H_WyGsU1dfY
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Goblet Front Rack Lunge:
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Push Up:
https://youtu.be/A0kHvANcgZk
Leg Lift:
https://youtu.be/H_WyGsU1dfY
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 Minutes For 16 Minutes (4 Sets):
5 Pause Front Squat (5 Seconds Pause)
Sets 1-2: 50-55%
Sets 3-4: 55-60%
5 Pause Front Squat (5 Seconds Pause)
Sets 1-2: 50-55%
Sets 3-4: 55-60%
Part B)
For Time:
(10 Minute Time Cap)
100 Double Under / 200 Single Under
40 DB Goblet Front Rack Lunge
30 Alternating DB Snatch
20 Push Up
(10 Minute Time Cap)
100 Double Under / 200 Single Under
40 DB Goblet Front Rack Lunge
30 Alternating DB Snatch
20 Push Up
Part C)
GS MINDSET MAKEOVER
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Modifications
Substitution For 5 Pause Front Squat:
10 DB Front Squat + 20 Shoulder Tap + 30 Butterfly Sit Up + 40 Plank Jack
Substitution For 100 Double Under / 200 Single Under:
100 Shoulder Tap / 150 High Knee / 75-100 Toe Touch
10 DB Front Squat + 20 Shoulder Tap + 30 Butterfly Sit Up + 40 Plank Jack
Substitution For 100 Double Under / 200 Single Under:
100 Shoulder Tap / 150 High Knee / 75-100 Toe Touch
MOVEMENT DEMOS
Pause Front Squat:
https://youtu.be/-_Nw3jP6J1w
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Goblet Front Rack Lunge:
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Push Up:
https://youtu.be/A0kHvANcgZk
Leg Lift:
https://youtu.be/H_WyGsU1dfY
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
8 Single Leg Bodyweight Good Morning (Each Side)
4 Clean Deficit Deadlift
30-45 Seconds Banded Glute Bridge
*Rest As Needed*
8 Single Leg Bodyweight Good Morning (Each Side)
4 Clean Deficit Deadlift
30-45 Seconds Banded Glute Bridge
*Rest As Needed*
Part B)
Every 4 Minutes For 16 Minutes (4 Sets):
5 Pause Front Squat (5 Seconds Pause)
Sets 1-2: 50-55%
Sets 3-4: 55-60%
5 Pause Front Squat (5 Seconds Pause)
Sets 1-2: 50-55%
Sets 3-4: 55-60%
Part C)
For Time:
(10 Minute Time Cap)
100 Double Under / 200 Single Under
40 DB Goblet Front Rack Lunge
30 Alternating DB Snatch
20 Push Up
(10 Minute Time Cap)
100 Double Under / 200 Single Under
40 DB Goblet Front Rack Lunge
30 Alternating DB Snatch
20 Push Up
Part D)
GS MINDSET MAKEOVER
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Modifications
Substitution For 100 Double Under / 200 Single Under:
100 Shoulder Tap / 150 High Knee / 75-100 Toe Touch
100 Shoulder Tap / 150 High Knee / 75-100 Toe Touch
MOVEMENT DEMOS
Clean Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI
Pause Front Squat:
https://youtu.be/-_Nw3jP6J1w
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Goblet Front Rack Lunge:
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Push Up:
https://youtu.be/A0kHvANcgZk
Leg Lift:
https://youtu.be/H_WyGsU1dfY
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
Pause At Knee Power Clean + Hang Power Clean + Squat Clean
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Pause At Knee Power Clean + Hang Power Clean + Squat Clean
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Part B)
4 Sets:
5 Deadlift
30 Double Under / 60 Single Under
*70-75% Of 1rm Deadlift*
5 Deadlift
30 Double Under / 60 Single Under
*70-75% Of 1rm Deadlift*
Part C)
GS MINDSET MAKEOVER
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
Complete:
30-20-10
Leg Lift
*After Each Round Perform: 10 Mountain Climber Twist
MOVEMENT DEMOS
Pause At Knee Power Clean:
https://youtu.be/6Q5zdR0wiw4
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Squat Clean:
https://youtu.be/yT489tRHZg8
Deadlift:
https://youtu.be/lXUUM1itAkU
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Leg Lift:
https://youtu.be/H_WyGsU1dfY
Mountain Climber Twist:
https://youtu.be/9cJt9o45NvM
THURSDAY
August 12, 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 13, 2021
Create your OWN sunshine.
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GS20
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GS30
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GS60
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GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 Minutes For 8 Minutes (2 Sets):
12-15 Down Up
12-15 Tuck Up
12-15 Pike Shoulder Tap
12-15 Glute Bridge Walkout
12-15 Down Up
12-15 Tuck Up
12-15 Pike Shoulder Tap
12-15 Glute Bridge Walkout
Part B)
GS MINDSET MAKEOVER
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
Modifications
No Modifications For Today.
MOVEMENT DEMOS
Down Up:
https://youtu.be/E-gzFtuecIs
Tuck Up:
https://youtu.be/iT6izuDopbU
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Glute Bridge Walkout:
https://youtu.be/vWgcCMz-1pM
Toe Touch:
https://youtu.be/MnuowLijWGM
Deadbug:
https://youtu.be/HC-becwtGkg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
GS30
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Burpee
6-8 Hanging Knee Raise
6-8 DB Hang Clean
6-8 DB Push Press
6-8 Burpee
6-8 Hanging Knee Raise
6-8 DB Hang Clean
6-8 DB Push Press
Part B)
GS MINDSET MAKEOVER
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
Modifications
Substitution For 6-8 Hanging Knee Raise:
8-10 V Up / 8-10 Straight Leg Sit Up
8-10 V Up / 8-10 Straight Leg Sit Up
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
DB Hang Clean:
https://youtu.be/ZMSSnB0EzOY
DB Push Press:
https://youtu.be/znW6BTFr6Io
Toe Touch:
https://youtu.be/MnuowLijWGM
Deadbug:
https://youtu.be/HC-becwtGkg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
6 Single Arm DB Deadlift + 6 Single Arm DB Snatch (Each Side)
30-45 Seconds Banded Lat Pulldown
3 Sets:
6 DB Deadlift + 6 DB Hang Snatch
6 Push Up
6 Tuck Up
*Rest As Needed*
6 Single Arm DB Deadlift + 6 Single Arm DB Snatch (Each Side)
30-45 Seconds Banded Lat Pulldown
3 Sets:
6 DB Deadlift + 6 DB Hang Snatch
6 Push Up
6 Tuck Up
*Rest As Needed*
Part B)
Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raise
6-8 DB Hang Clean
6-8 DB Push Press
6-8 Calorie Bike
6-8 Hanging Knee Raise
6-8 DB Hang Clean
6-8 DB Push Press
Part C)
GS MINDSET MAKEOVER
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
Modifications
Substituion For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 6-8 Burpee
Substitution For 6-8 Hanging Knee Raise:
8-10 V Up / 8-10 Straight Leg Sit Up
6-8 Calorie On Any Machine / 200m Run / 6-8 Burpee
Substitution For 6-8 Hanging Knee Raise:
8-10 V Up / 8-10 Straight Leg Sit Up
MOVEMENT DEMOS
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
Single Arm DB Snatch:
https://youtu.be/oNGTVMs3O6g
Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Push Up:
https://youtu.be/A0kHvANcgZk
Tuck Up:
https://youtu.be/iT6izuDopbU
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
DB Hang Clean:
https://youtu.be/ZMSSnB0EzOY
DB Push Press:
https://youtu.be/znW6BTFr6Io
Toe Touch:
https://youtu.be/MnuowLijWGM
Deadbug:
https://youtu.be/HC-becwtGkg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute On The Minute For 6 Minutes (6 Sets):
1 Snatch @ 50-60%
Every Minute On The Minute For 6 Minutes (6 Sets):
1 Snatch @ 55-65%
1 Snatch @ 50-60%
Every Minute On The Minute For 6 Minutes (6 Sets):
1 Snatch @ 55-65%
Part B)
3 Sets:
3 Muscle Snatch + 2 Hang Muscle Snatch + 1 Overhead Squat
*45-55% Of 1rm Muscle Snatch*
3 Sets:
5 Halting Snatch Deadlift
*50-60% Of 1rm Snatch
*Rest As Needed*
3 Muscle Snatch + 2 Hang Muscle Snatch + 1 Overhead Squat
*45-55% Of 1rm Muscle Snatch*
3 Sets:
5 Halting Snatch Deadlift
*50-60% Of 1rm Snatch
*Rest As Needed*
Part C)
Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raise
6-8 DB Hang Clean
6-8 DB Push Press
6-8 Calorie Bike
6-8 Hanging Knee Raise
6-8 DB Hang Clean
6-8 DB Push Press
Part D)
GS MINDSET MAKEOVER
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
Modifications
Substituion For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 6-8 Burpee
Substitution For 6-8 Hanging Knee Raise:
8-10 V Up / 8-10 Straight Leg Sit Up
6-8 Calorie On Any Machine / 200m Run / 6-8 Burpee
Substitution For 6-8 Hanging Knee Raise:
8-10 V Up / 8-10 Straight Leg Sit Up
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Muscle Snatch:
https://youtu.be/GT1T5nHvkgs
Hang Muscle Snatch:
https://youtu.be/wgjt5Qik8QI
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Halting Snatch Deadlift:
https://youtu.be/RBCCK0buAZ8
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
DB Hang Clean:
https://youtu.be/ZMSSnB0EzOY
DB Push Press:
https://youtu.be/znW6BTFr6Io
Toe Touch:
https://youtu.be/MnuowLijWGM
Deadbug:
https://youtu.be/HC-becwtGkg
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Burpee:
https://youtu.be/YbnnsqGosjE
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 10 Minutes:
5 Snatch
*55-65% Of 1rm Snatch*
5 Snatch
*55-65% Of 1rm Snatch*
Part B)
5 Sets:
8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
4 Single Arm DB Bent Over Row (Each Side)
*50-60% Of 1rm Strict Press*
8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
4 Single Arm DB Bent Over Row (Each Side)
*50-60% Of 1rm Strict Press*
Part C)
GS MINDSET MAKEOVER
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
3 Sets:
20 Toe Touch
10 Deadbug
Rest 30 Seconds
As Many Rounds As Possible In 3 Minutes:
5 Butterfly Sit Up
1 / 2 / 3 / 4 .... Burpee
*Add 1 Burpee After Each Round
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Strict Press:
https://youtu.be/rDxIXuA75Ww
Overhead Hold:
https://youtu.be/niYHZ1qPkEo
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Toe Touch:
https://youtu.be/MnuowLijWGM
Deadbug:
https://youtu.be/HC-becwtGkg
Butterfly Sit Up:
https://youtu.be/YNh3AlGRrLs
Burpee:
https://youtu.be/YbnnsqGosjE
SATURDAY
August 14, 2021
Dream Bigger. Do Bigger.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(14 Minute Time Cap)
200m Run
80 Sumo Squat
80 Butt Kicker
80 Floor Touch To Jump
80 Flutter Kick
200m Run
(14 Minute Time Cap)
200m Run
80 Sumo Squat
80 Butt Kicker
80 Floor Touch To Jump
80 Flutter Kick
200m Run
Part B)
GS MINDSET MAKEOVER
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 15-20 Floor Touch To Jump / 30 Air Squat
8-10 Calorie On Any Machine / 15-20 Floor Touch To Jump / 30 Air Squat
MOVEMENT DEMOS
Sumo Squat:
https://youtu.be/dI84HigJuQk
Butt Kicker:
https://youtu.be/f6MMMKXtASw
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Tuck Crunch:
https://youtu.be/j4WlpOLJFoc
GS30
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(20 Minute Time Cap)
400m Run
80 KB Sumo Deadlift
80 KB Swing
80 KB Sumo Deadlift High Pull
80 KB Goblet Squat
400m Run
(20 Minute Time Cap)
400m Run
80 KB Sumo Deadlift
80 KB Swing
80 KB Sumo Deadlift High Pull
80 KB Goblet Squat
400m Run
Part B)
GS MINDSET MAKEOVER
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Modifications
Substitution For 400m Run:
15-18 Calorie On Any Machine / 15-20 DB Thruster / 30 Air Squat
15-18 Calorie On Any Machine / 15-20 DB Thruster / 30 Air Squat
MOVEMENT DEMOS
KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Tuck Crunch:
https://youtu.be/j4WlpOLJFoc
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
12 DB Tate Press
10 DB Tricep Extension
30 Seconds Banded Glute Bridge Hold
*Rest As Needed*
12 DB Tate Press
10 DB Tricep Extension
30 Seconds Banded Glute Bridge Hold
*Rest As Needed*
Part B)
For Time:
(20 Minute Time Cap)
400m Run
80 KB Sumo Deadlift
80 KB Swing
80 KB Sumo Deadlift High Pull
80 KB Goblet Squat
400m Run
(20 Minute Time Cap)
400m Run
80 KB Sumo Deadlift
80 KB Swing
80 KB Sumo Deadlift High Pull
80 KB Goblet Squat
400m Run
Part C)
GS MINDSET MAKEOVER
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Modifications
Substitution For 400m Run:
15-18 Calorie On Any Machine / 15-20 DB Thruster / 30 Air Squat
15-18 Calorie On Any Machine / 15-20 DB Thruster / 30 Air Squat
MOVEMENT DEMOS
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
DB Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
Banded Glute Bridge Hold:
https://youtu.be/3Lrhta33I1A
KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Tuck Crunch:
https://youtu.be/j4WlpOLJFoc
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
3 Barbell Bear Complex
6 Samson Lunge (Each Side)
12 Banded Good Morning
*Rest As Needed*
3 Barbell Bear Complex
6 Samson Lunge (Each Side)
12 Banded Good Morning
*Rest As Needed*
Part B)
5 Sets:
12 DB Tate Press
10 DB Tricep Extension
30 Seconds Banded Glute Bridge Hold
*Rest As Needed*
12 DB Tate Press
10 DB Tricep Extension
30 Seconds Banded Glute Bridge Hold
*Rest As Needed*
Part C)
For Time:
(20 Minute Time Cap)
400m Run
80 KB Sumo Deadlift
80 KB Swing
80 KB Sumo Deadlift High Pull
80 KB Goblet Squat
400m Run
(20 Minute Time Cap)
400m Run
80 KB Sumo Deadlift
80 KB Swing
80 KB Sumo Deadlift High Pull
80 KB Goblet Squat
400m Run
Part D)
GS MINDSET MAKEOVER
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Modifications
Substitution For 400m Run:
15-18 Calorie On Any Machine / 15-20 DB Thruster / 30 Air Squat
15-18 Calorie On Any Machine / 15-20 DB Thruster / 30 Air Squat
MOVEMENT DEMOS
Bear Complex:
Samson Lunge:
https://youtu.be/qLsqtQawBUo
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
DB Tricep Extension:
https://youtu.be/H1-1Xr_KSOE
Banded Glute Bridge Hold:
https://youtu.be/3Lrhta33I1A
KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek
KB Swing:
https://youtu.be/DWB0TmruJuA
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Tuck Crunch:
https://youtu.be/j4WlpOLJFoc
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
8 DB Floor Press
8 Hip Thrust + 10-15 Seconds Hip Thrust Iso Hold
*Rest As Needed*
8 DB Floor Press
8 Hip Thrust + 10-15 Seconds Hip Thrust Iso Hold
*Rest As Needed*
Part B)
Every 2 Minutes For 10 Minutes:
5 Push Press + 3 Push Jerk
*55-65% Of 1rm Push Press
5 Push Press + 3 Push Jerk
*55-65% Of 1rm Push Press
Part C)
GS MINDSET MAKEOVER
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
Complete:
100 Crossbody V Up
*Every 10 Reps, Complete 5 Tuck Crunch
MOVEMENT DEMOS
DB Floor Press:
https://youtu.be/zFe1KItJKfo
Hip Thrust:
https://youtu.be/kxczTx009Bw
Hip Thrust Iso Hold:
https://youtu.be/PBL8alGcawc
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Tuck Crunch:
https://youtu.be/j4WlpOLJFoc
SUNDAY
August 15, 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