Week 32 | August 2021

MONDAY

August 9, 2021

You Are Beautiful.

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*
Part B)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

5 V-Up
10 Heel Tap
 
Modifications
 
No Modifications For Today.

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*
Part B)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

5 V-Up
10 Heel Tap
 
Modifications
 
Substitution For 8 Box Jump:
8 Reverse Lunge / 8 Heel Elevated Air Squat

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+%
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*
Part C)
 
GS MINDSET MAKEOVER

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

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*
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+%
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*
Part D)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

5 V-Up
10 Heel Tap

Modifications
 
Substitution For 8 Box Jump:
8 Reverse Lunge / 8 Heel Elevated Air Squat

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

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*
Part C)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

5 V-Up
10 Heel Tap

TUESDAY

August 10, 2021

Be Yourself. Everyone Else Is Already Taken.

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
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
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 Burpees / 20 Tuck Up / 20 Push Up

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
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
 
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

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*
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
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
 
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

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)
Part B)
 
4 Sets:

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
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
 
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

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%
Part B)
 
3 Sets:

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

WEDNESDAY

August 11, 2021

Be you. Do you. FOR YOU.

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
Part B)
 
GS MINDSET MAKEOVER

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

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
Part B)
 
GS MINDSET MAKEOVER

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

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
 
 
 

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%
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
Part C)
 
GS MINDSET MAKEOVER

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

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*
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%
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
Part D)
 
GS MINDSET MAKEOVER

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

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%
Part B)
 
4 Sets:

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

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.

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
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
 
Modifications
 
No Modifications For Today.

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
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
 
Modifications
 
Substitution For 6-8 Hanging Knee Raise:
8-10 V Up / 8-10 Straight Leg Sit Up

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*
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
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
 
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

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%
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*
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
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
 
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 10 Minutes:

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*
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

SATURDAY

August 14, 2021

Dream Bigger. Do Bigger.

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
Part B)
 
GS MINDSET MAKEOVER

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

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
Part B)
 
GS MINDSET MAKEOVER

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

MOVEMENT DEMOS

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*
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
Part C)
 
GS MINDSET MAKEOVER

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

MOVEMENT DEMOS

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*
Part B)
 
5 Sets:

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
Part D)
 
GS MINDSET MAKEOVER

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

MOVEMENT DEMOS

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*
Part B)
 
Every 2 Minutes For 10 Minutes:

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

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow