Week 33 | August 2021
MONDAY
August 16, 2021
See The Good.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
(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
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.
MOVEMENT DEMOS
Lunge:
https://youtu.be/QT9qNmPv7nE
Down Up:
https://youtu.be/E-gzFtuecIs
High Knee:
https://youtu.be/cWduJyaxxgo
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Reverse Crunch:
https://youtu.be/6n3rEgRKILU
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
(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
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
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
MOVEMENT DEMOS
Box Jump:
https://youtu.be/rNaluifn1BA
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Reverse Crunch:
https://youtu.be/6n3rEgRKILU
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*
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
(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
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
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
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
Box Jump:
https://youtu.be/rNaluifn1BA
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Reverse Crunch:
https://youtu.be/6n3rEgRKILU
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*
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*
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
(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
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
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
MOVEMENT DEMOS
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
Back Squat:
https://youtu.be/HsnyHv61qMo
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
Box Jump:
https://youtu.be/rNaluifn1BA
Power Clean And Jerk:
https://youtu.be/qQrIc0Vg37A
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Reverse Crunch:
https://youtu.be/6n3rEgRKILU
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*
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*
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
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
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Pause At Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Reverse Crunch:
https://youtu.be/6n3rEgRKILU
TUESDAY
August 17, 2021
What Is Stopping You?
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
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
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
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Butterfly Sit Up
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
Broad Jump:
https://youtu.be/mOUCwjp6xs8
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
V Up:
https://youtu.be/5F4LUi_O_jY
Plank Hold:
https://youtu.be/TCZ3BireamU
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
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
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
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
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
Burpee:
https://youtu.be/YbnnsqGosjE
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Plank Hold:
https://youtu.be/TCZ3BireamU
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
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
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
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
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
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
MOVEMENT DEMOS
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Inchworm:
https://youtu.be/2N-vP_P13hY
Burpee:
https://youtu.be/YbnnsqGosjE
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Plank Hold:
https://youtu.be/TCZ3BireamU
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
https://youtu.be/kqoBiHeYLjE
Inchworm:
https://youtu.be/2N-vP_P13hY
Burpee:
https://youtu.be/YbnnsqGosjE
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Plank Hold:
https://youtu.be/TCZ3BireamU
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
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*
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
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
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
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
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
MOVEMENT DEMOS
Wide Grip Pull Up:
https://youtu.be/MSawyelGXkU
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Inchworm:
https://youtu.be/2N-vP_P13hY
Burpee:
https://youtu.be/YbnnsqGosjE
Russian KB Swing:
https://youtu.be/KAMbttiX7Vw
Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Plank Hold:
https://youtu.be/TCZ3BireamU
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
5 Front Squat
Sets 1-2: 60-70%
Sets 3-5: 70-80%
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%
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
5 Sets:
45-60 Seconds Plank Hold
30-45 Seconds Alternating Tuck Up
Rest 30 Seconds
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
Plank Hold:
https://youtu.be/TCZ3BireamU
Alternating Tuck Up:
https://youtu.be/5VHObYGr71w
WEDNESDAY
August 18, 2021
Inhale The Future, Exhale The Past.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time:
(10 Minute Time Cap)
200m Run
24 Deadlift Jump
(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.)
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
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
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
GS30
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time:
(10 Minute Time Cap)
12 Down Up Devils Press
12 DB Deadlift
(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.)
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
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick
MOVEMENT DEMOS
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
9 Sets:
Front Squat
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Set 6: [email protected]%
Set 7: [email protected]%
Set 8: [email protected]%
Set 9: [email protected]%
*Rest As Needed*
Front Squat
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Set 6: [email protected]%
Set 7: [email protected]%
Set 8: [email protected]%
Set 9: [email protected]%
*Rest As Needed*
Part B)
4 Rounds For Time:
(10 Minute Time Cap)
250m Row
12 Deadlift
(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.)
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
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
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Deadlift:
https://youtu.be/lXUUM1itAkU
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
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*
Hang Power Clean + Power Clean + Hang Power Clean
*50-60% Of 1rm Power Clean*
*Rest As Needed*
Part B)
9 Sets:
Front Squat
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Set 6: [email protected]%
Set 7: [email protected]%
Set 8: [email protected]%
Set 9: [email protected]%
*Rest As Needed*
Front Squat
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%
Set 6: [email protected]%
Set 7: [email protected]%
Set 8: [email protected]%
Set 9: [email protected]%
*Rest As Needed*
Part C)
4 Rounds For Time:
(10 Minute Time Cap)
250m Row
12 Deadlift
(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.)
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
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
MOVEMENT DEMOS
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Power Clean:
https://youtu.be/AbJEX5trkkU
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Deadlift:
https://youtu.be/lXUUM1itAkU
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
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%
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*
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.)
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
Bodyweight Good Morning / Pelvic Tilt / Standing Bicycle Kick
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
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Weighted Wall Sit:
https://youtu.be/sGkLgz4N0ew
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
(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
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
15-18 Calorie On Any Machine / 12-14 Burpee / 75 Double Under / 150 Single Under / 100 Mountain Climber
MOVEMENT DEMOS
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
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
(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
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
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
DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
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*
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
(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
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
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
DB IYT:
https://youtu.be/nlUFNi3hROI
DB Snow Angel:
https://youtu.be/8YHUlS8CeHc
Wall Slide:
https://youtu.be/DGAH8iyFY-M
Scapular Push Up:
https://youtu.be/34FZ55Kjdfs
DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
5 Snatch @55-65%
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*
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
(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
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
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
Snatch:
https://youtu.be/Un40bWB2huI
Snatch Press:
https://youtu.be/vUk7DIRss1I
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute On The Minute For 10 Minutes:
3 Snatch
*55-65% Of 1rm Snatch*
3 Snatch
*55-65% Of 1rm Snatch*
Part B)
5 Sets:
5 Tall Jerk + 5-10 Seconds Split Jerk Hold
*Barbell To Light Weight*
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
5 Sets:
10 Side Plank Bounce (Each Side)
30 Seconds Windmill
Rest 15-30 Seconds
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
Windmill:
https://youtu.be/utEsGAg6UJU
SATURDAY
August 21, 2021
Im.Possible.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
(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
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
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Toe Touch / 50 High Knee
Substitution For Russian Twist:
Side Lying Crunch
MOVEMENT DEMOS
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
Burpee:
https://youtu.be/YbnnsqGosjE
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Side Hop:
https://youtu.be/d_hQmOovrY8
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
(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
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
10 Calorie On Any Machine / 50 Double Under / 50 Single Under / 20 Toe Touch / 50 High Knee
Substitution For Russian Twist:
Side Lying Crunch
MOVEMENT DEMOS
KB Swing:
https://youtu.be/DWB0TmruJuA
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Side Hop:
https://youtu.be/d_hQmOovrY8
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)
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
(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
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
22 DB Thruster
Substitution For Russian Twist:
Side Lying Crunch
MOVEMENT DEMOS
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Leg Elevated Single Leg Squat:
https://youtu.be/yko4LDx1rT0
KB Swing:
https://youtu.be/DWB0TmruJuA
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
Wallball:
https://youtu.be/eJ7TZf9JTFA
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Side Hop:
https://youtu.be/d_hQmOovrY8
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*
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)
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
(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
Complete:
10-20-30-40-50 Reps Of:
Russian Twist
Plank Side Hop
Modifications
Substitution For Russian Twist:
Side Lying Crunch
Side Lying Crunch
MOVEMENT DEMOS
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
Walkout With Push Up:
https://youtu.be/zPtMufAqhhI
Front Rack Lunge:
https://youtu.be/GtFpfL51wZo
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Leg Elevated Single Leg Squat:
https://youtu.be/yko4LDx1rT0
KB Swing:
https://youtu.be/DWB0TmruJuA
Box Jump:
https://youtu.be/rNaluifn1BA
Burpee:
https://youtu.be/YbnnsqGosjE
Wallball:
https://youtu.be/eJ7TZf9JTFA
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Side Hop:
https://youtu.be/d_hQmOovrY8
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
8 Bench Press
Into
15-20 Seconds Max Reps Alternating DB Bench Press
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*
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
Complete:
10-20-30-40-50 Reps Of:
Russian Twist
Plank Hip Tap
Modifications
Substitution For Russian Twist:
Side Lying Crunch
Side Lying Crunch
MOVEMENT DEMOS
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Hip Tap:
https://youtu.be/48Eo2IPWeYs
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