Week 33 | August 2021

MONDAY

August 16, 2021

See The Good.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(15 Minute Time Cap)

30-20-10

Lunge
Down Up
*After Each Round, Perform 60 High Knee
 
Part B)
 
GS MINDSET MAKEOVER

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Windshield Wiper
Station 2: 16-24 Plank To Knee Tap
Station 3: 30-45 Seconds Reverse Crunch
 
Modifications
 
No Modifications For Today.

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(15 Minute Time Cap)

30-20-10

Box Jump
DB Power Clean And Jerk

*After Each Round, Perform 30 Double Under / 60 Single Under
 
Part B)
 
GS MINDSET MAKEOVER

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Windshield Wiper
Station 2: 16-24 Plank To Knee Tap
Station 3: 30-45 Seconds Reverse Crunch
 
Modifications
 
Substitution For 30-20-10 Box Jump:
60-40-20 Air Squat / Reverse Lunge / Jumping Air Squat

Substitution For 30 Double Under / 60 Single Under:
60 High Knee / 60 Butt Kicker / 60 Bicycle Kick

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

8 Back Squat
30-45 Seconds Banded Pull Apart
8 Push Up
30-45 Seconds Banded Lat Pulldown

Set 1: 45-55%
Set 2: 50-60%
Set 3: 55-65%

*Rest As Needed*
Part B)
 
For Time:
(15 Minute Time Cap)

30-20-10

Box Jump
DB Power Clean And Jerk

*After Each Round, Perform 30 Double Under / 60 Single Under
Part C)
 
GS MINDSET MAKEOVER

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Windshield Wiper
Station 2: 16-24 Plank To Knee Tap
Station 3: 30-45 Seconds Reverse Crunch
 
Modifications
 
Substitution For 8 Back Squat:
16 DB Front Squat / 16 Goblet Squat / 8 Goblet Squat + 8 Broad Jump

Substitution For 30-20-10 Box Jump:
60-40-20 Air Squat / Reverse Lunge / Jumping Air Squat

Substitution For 30 Double Under / 60 Single Under:
60 High Knee / 60 Butt Kicker / 60 Bicycle Kick

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Bench Press
8 Goblet Squat
20-30 Seconds Goblet Squat Hold

*55-65% Of 1rm Bench Press*

*Rest As Needed*
Part B)
 
3 Sets:

8 Back Squat
30-45 Seconds Banded Pull Apart
8 Push Up
30-45 Seconds Banded Lat Pulldown

Set 1: 45-55%
Set 2: 50-60%
Set 3: 55-65%

*Rest As Needed*
Part C)
 
For Time:
(15 Minute Time Cap)

30-20-10

Box Jump
Power Clean And Jerk

*After Each Round, Perform 30 Double Under / 60 Single Under
Part D)
 
GS MINDSET MAKEOVER

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Windshield Wiper
Station 2: 16-24 Plank To Knee Tap
Station 3: 30-45 Seconds Reverse Crunch
 
Modifications
 
Substitution For 30-20-10 Box Jump:
60-40-20 Air Squat / Reverse Lunge / Jumping Air Squat

Substitution For 30 Double Under / 60 Single Under:
60 High Knee / 60 Butt Kicker / 60 Bicycle Kick

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 Snatch Balance
3 Tempo Overhead Squat (3 Seconds Descent)

*55-65% Of 1rm Snatch*
Part B)
 
6 Sets:

2 Pause At Knee Power Snatch + Hang Power Snatch

*50-60% Of 1rm Snatch*
Part C)
 
GS MINDSET MAKEOVER

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Windshield Wiper
Station 2: 16-24 Plank To Knee Tap
Station 3: 30-45 Seconds Reverse Crunch

MOVEMENT DEMOS


TUESDAY

August 17, 2021

What Is Stopping You?

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

200m Run
12 Burpee
12 Broad Jump
12 Pike Shoulder Tap
12 V Up
Part B)
 
GS MINDSET MAKEOVER

5 Sets:

45-60 Seconds Plank Hold
30-45 Seconds Alternating Tuck Up
Rest 30 Seconds
Modifications
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Butterfly Sit Up

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 19 Minutes:

200m Run
12 Burpee
14 Russian KB Swing
12 DB Shoulder To Overhead
10 Hanging Knee Raise
Part B)
 
GS MINDSET MAKEOVER

5 Sets:

45-60 Seconds Plank Hold
30-45 Seconds Alternating Tuck Up
Rest 30 Seconds
Modifications
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Butterfly Sit Up

Substitution For 10 Hanging Knee Raise:
10 Tuck Up / 10 V Up

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 10 Minutes (5 Sets):

Station 1: 15-20 Seconds Banded Kickback (Each Side)

Station 2: 5-8 Inchworm
Part B)
 
As Many Rounds As Possible In 19 Minutes:

10 Calorie Bike
12 Burpee
14 Russian KB Swing
12 DB Shoulder To Overhead
10 Hanging Knee Raise
Part C)
 
GS MINDSET MAKEOVER

5 Sets:

45-60 Seconds Plank Hold
30-45 Seconds Alternating Tuck Up
Rest 30 Seconds
Modifications
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 50 Double Under / 50 Single Under / 20 Butterfly Sit Up

Substitution For 10 Hanging Knee Raise:
10 Tuck Up / 10 V Up

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

4-8 Wide Grip Pull Up
10-20 Seconds Bar Hang
8 Scapular Push Up

*Rest As Needed*
Part B)
 
Every Minute On The Minute For 10 Minutes (5 Sets):

Station 1: 15-20 Seconds Banded Kickback (Each Side)

Station 2: 5-8 Inchworm
Part C)
 
As Many Rounds As Possible In 19 Minutes:

10 Calorie Bike
12 Burpee
14 Russian KB Swing
12 Shoulder To Overhead
10 Hanging Knee Raise
Part D)
 
GS MINDSET MAKEOVER

5 Sets:

45-60 Seconds Plank Hold
30-45 Seconds Alternating Tuck Up
Rest 30 Seconds
Modifications
 
Substitution For 4-8 Wide Grip Pull Up:
4-8 DB Bent Over Lateral Raise / 4-8 DB Bent Over Row

Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 50 Double Under / 50 Single Under / 20 Butterfly Sit Up

Substitution For 10 Hanging Knee Raise:
10 Tuck Up / 10 V Up

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

5 Front Squat

Sets 1-2: 60-70%
Sets 3-5: 70-80%
Part B)
 
3 Sets:

10 Back Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Part C)
 
GS MINDSET MAKEOVER

5 Sets:

45-60 Seconds Plank Hold
30-45 Seconds Alternating Tuck Up
Rest 30 Seconds

WEDNESDAY

August 18, 2021

Inhale The Future, Exhale The Past.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(10 Minute Time Cap)

200m Run
24 Deadlift Jump
Part B)
 
GS MINDSET MAKEOVER

Complete:

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Reps Of:

Atomic Sit Up
High to Low Plank

(e.g., Complete 10 reps of atomic sit ups, 10 reps of high to low planks. Then complete 9 reps of each exercise, then 8, and so on.)
Modifications
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 50 Russian Twist

Substitution For Atomic Sit Up:
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(10 Minute Time Cap)

12 Down Up Devils Press
12 DB Deadlift
Part B)
 
GS MINDSET MAKEOVER

Complete:

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Reps Of:

Atomic Sit Up
High to Low Plank

(e.g., Complete 10 reps of atomic sit ups, 10 reps of high to low planks. Then complete 9 reps of each exercise, then 8, and so on.)
Modifications
 
Substitution For Atomic Sit Up:
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Part B)
 
4 Rounds For Time:
(10 Minute Time Cap)

250m Row
12 Deadlift
Part C)
 
GS MINDSET MAKEOVER

Complete:

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Reps Of:

Atomic Sit Up
High to Low Plank

(e.g., Complete 10 reps of atomic sit ups, 10 reps of high to low planks. Then complete 9 reps of each exercise, then 8, and so on.)
Modifications
 
Substitution For Front Squat:
Each Set, Perform: 8 DB Front Squat + 16 Glute Bridges

Substitution For 250m Row:
10-12 Calorie On Any Machine / 12 Burpee / 18 Down Up / 50 Double Under / 50 Single Under

Substitution For Atomic Sit Up:
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Hang Power Clean + Power Clean + Hang Power Clean

*50-60% Of 1rm Power Clean*

*Rest As Needed*
Part B)
 
Part C)
 
4 Rounds For Time:
(10 Minute Time Cap)

250m Row
12 Deadlift
Part D)
 
GS MINDSET MAKEOVER

Complete:

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Reps Of:

Atomic Sit Up
High to Low Plank

(e.g., Complete 10 reps of atomic sit ups, 10 reps of high to low planks. Then complete 9 reps of each exercise, then 8, and so on.)
Modifications
 
Substitution For 250m Row:
10-12 Calorie On Any Machine / 12 Burpee / 18 Down Up / 50 Double Under / 50 Single Under

Substitution For Atomic Sit Up:
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

Pause At Knee Power Clean + 2 Hang Power Clean + Squat Clean

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Part B)
 
4 Sets:

6 Deficit Deadlift
30-60 Seconds Weighted Wall Sit

*50-60% Of 1rm Deadlift*
Part C)
 
GS MINDSET MAKEOVER

Complete:

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Reps Of:

Atomic Sit Up
High To Low Plank

(e.g., Complete 10 reps of atomic sit up, 10 reps of high to low plank. Then complete 9 reps of each exercise, then 8, and so on.)
Modifications
 
Substitution For Atomic Sit Up:
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick

MOVEMENT DEMOS


THURSDAY

August 19, 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 20, 2021

Set Your Dreams Into Actions.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(12 Minute Time Cap)

400m Run
30 Plank To Knee Tap
30 Bench Dip
30 Glute Bridge
30 Bench Dip
30 Plank To Knee Tap
400m Run
 
Part B)
 
GS MINDSET MAKEOVER

5 Sets:

10 Side Plank Bounce (Each Side)
30 Seconds Windshield Wiper
Rest 15-30 Seconds
 
Modifications
 
Substitution For 400m Run:
15-18 Calorie On Any Machine / 12-14 Burpee / 75 Double Under / 150 Single Under / 100 Mountain Climber

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(16 Minute Time Cap)

800m Run
16 DB Hang Power Snatch
8 Strict Pull Up
16 DB Hang Power Snatch
800m Run
Part B)
 
GS MINDSET MAKEOVER

5 Sets:

10 Side Plank Bounce (Each Side)
30 Seconds Windshield Wiper
Rest 15-30 Seconds
Modifications
 
Substitution For 800m Run:
30-40 Calorie On Any Machine / 30 Burpee / 100 Double Under / 200 Single Under / 60 Wallball / 60 Butterfly Sit Up

Substitution For 8 Strict Pull Up:
8 DB Upright Row / 8 DB Seesaw Bent Over Row

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

8 DB IYT
8 DB Snow Angel
8 Wall Slide
8 Scapular Push Up

*Rest As Needed*
Part B)
 
For Time:
(16 Minute Time Cap)

800m Run
16 DB Hang Power Snatch
8 Strict Pull Up
16 DB Hang Power Snatch
800m Run
Part C)
 
GS MINDSET MAKEOVER

5 Sets:

10 Side Plank Bounce (Each Side)
30 Seconds Windshield Wiper
Rest 15-30 Seconds
Modifications
 
Substitution For 800m Run:
30-40 Calorie On Any Machine / 30 Burpee / 100 Double Under / 200 Single Under / 60 Wallball / 60 Butterfly Sit Up

Substitution For 8 Strict Pull Up:
8 DB Upright Row / 8 DB Seesaw Bent Over Row

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 12 Minutes (6 Sets):

5 Snatch @55-65%
Part B)
 
6 Sets:

1 Snatch Press + 1 Snatch Push Press + 1 Snatch Balance

50-60% Of Overhead Squat

*Rest As Needed*
Part C)
 
For Time:
(16 Minute Time Cap)

800m Run
16 Hang Power Snatch
8 Strict Pull Up
16 Hang Power Snatch
800m Run
Part D)
 
GS MINDSET MAKEOVER

5 Sets:

10 Side Plank Bounce (Each Side)
30 Seconds Windshield Wiper
Rest 15-30 Seconds
Modifications
 
Substitution For 800m Run:
30-40 Calorie On Any Machine / 30 Burpee / 100 Double Under / 200 Single Under / 60 Wallball / 60 Butterfly Sit Up

Substitution For 8 Strict Pull Up:
8 DB Upright Row / 8 DB Seesaw Bent Over Row

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 10 Minutes:

3 Snatch

*55-65% Of 1rm Snatch*
Part B)
 
5 Sets:

5 Tall Jerk + 5-10 Seconds Split Jerk Hold

*Barbell To Light Weight*
Part C)
 
GS MINDSET MAKEOVER

5 Sets:

10 Side Plank Bounce (Each Side)
30 Seconds Windmill
Rest 15-30 Seconds

SATURDAY

August 21, 2021

Im.Possible.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(15 Minute Time Cap)

11 Jumping Air Squat
11 Reverse Lunge
200m Run
11 Burpee
11 Floor Touch To Jump
 
Part B)
 
GS MINDSET MAKEOVER

Complete:

10-20-30-40-50 Reps Of:

Russian Twist
Plank Side Hop
 
Modifications
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Toe Touch / 50 High Knee

Substitution For Russian Twist:
Side Lying Crunch

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Rounds For Time:
(20 Minute Time Cap)

22 KB Swing
11 Box Jump
200m Run
11 Burpee
22 DB Thruster
Part B)
 
GS MINDSET MAKEOVER

Complete:

10-20-30-40-50 Reps Of:

Russian Twist
Plank Side Hop
Modifications
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Toe Touch / 50 High Knee

Substitution For Russian Twist:
Side Lying Crunch

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 12 Minutes (4 Sets):

Station 1: 8-10 Bird Dog (Each Side)

Station 2: 8-10 Jefferson Curl

Station 3: 8-10 Leg Elevated Single Leg Squat (Each Side)
Part B)
 
5 Rounds For Time:
(20 Minute Time Cap)

22 KB Swing
11 Box Jump
200m Run
11 Burpee
22 Wallball
Part C)
 
GS MINDSET MAKEOVER

Complete:

10-20-30-40-50 Reps Of:

Russian Twist
Plank Side Hop
Modifications
 
Substitution For 22 Wallball:
22 DB Thruster

Substitution For Russian Twist:
Side Lying Crunch

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

4 Bulgarian Split Squat (Each Side)
4 Walkout With Push Up
4 Front Rack Lunge (Each Side)

*Rest As Needed*
Part B)
 
Every Minute On The Minute For 12 Minutes (4 Sets):

Station 1: 8-10 Bird Dog (Each Side)

Station 2: 8-10 Jefferson Curl

Station 3: 8-10 Leg Elevated Single Leg Squat (Each Side)
Part C)
 
5 Rounds For Time:
(20 Minute Time Cap)

22 KB Swing
11 Box Jump
200m Run
11 Burpee
22 Wallball
Part D)
 
GS MINDSET MAKEOVER

Complete:

10-20-30-40-50 Reps Of:

Russian Twist
Plank Side Hop
Modifications
 
Substitution For Russian Twist:
Side Lying Crunch

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Bench Press
Into
15-20 Seconds Max Reps Alternating DB Bench Press
Part B)
 
4 Sets:

2 Push Jerk + 2 Split Jerk

*55-65% Of 1rm Push Jerk*
Part C)
 
GS MINDSET MAKEOVER

Complete:

10-20-30-40-50 Reps Of:

Russian Twist
Plank Hip Tap
Modifications
 
Substitution For Russian Twist:
Side Lying Crunch

SUNDAY

July 22, 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