Week 34 | August 2021

MONDAY

August 23, 2021

Be Kind To Others.

GS20

WARM UP

WORKOUT

Workout Details

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

100 High Knee
75 Sumo Squat
50 Walking Lunge
25 Step Up
Part B)
 
GS MINDSET MAKEOVER

6 Sets:

30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
 
 
Modifications
 
Substitution For 25 Step Up:
25 Air Squat / 50 Mountain Climber

Substitution For 10 Crossbody V Up:
10 Glute Bridge / 10 Side Crunch (Each Side)

GS30

WARM UP

WORKOUT

Workout Details

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

100 Double Under / 200 Single Under
75 KB Sumo Deadlift
50 Walking Lunge
25 DB Box Step Up
 
Part B)
 
GS MINDSET MAKEOVER

6 Sets:

30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
 
Modifications
 
Substitution For 100 Double Under / 200 Single Under:
150 Mountain Climber / 100 Bicycle Kick / 50 Down Ups

Substitution For 25 DB Box Step Over:
25 DB Front Squat / 25 DB Goblet Squat

Substitution For 10 Crossbody V Up:
10 Glute Bridge / 10 Side Crunch (Each Side)

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Back Squat

Sets 1-2: 60-70%
Sets 3-4: 70-80%
 
Part B)
 
For Time:
(15 Minute Time Cap)

100 Double Under / 200 Single Under
75 KB Sumo Deadlift
50 Walking Lunge
25 DB Box Step Up
 
Part C)
 
GS MINDSET MAKEOVER

6 Sets:

30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
 
Modifications
 
Substitution For 5 Back Squat:
10 DB Front Squat + 20-30 Seconds Goblet Squat Hold + 10 Atomic Sit Up / 10 Goblet Squat + 30-40 Seconds Jumping Air Squat

Substitution For 100 Double Under / 200 Single Under:
150 Mountain Climber / 100 Bicycle Kick / 50 Down Ups

Substitution For 25 DB Box Step Over:
25 DB Front Squat / 25 DB Goblet Squat

Substitution For 10 Crossbody V Up:
10 Glute Bridge / 10 Side Crunch (Each Side)

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 Strict Press
Into
30 Seconds Of Max Reps DB Strict Press

*70-80% Of 1rm Strict Press*

2 Sets:
10 Banded Monster Walk
20 Banded Good Morning

*Rest As Needed*
 
Part B)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Back Squat

Sets 1-2: 60-70%
Sets 3-4: 70-80%
 
Part C)
 
For Time:
(15 Minute Time Cap)

100 Double Under / 200 Single Under
75 KB Sumo Deadlift
50 Walking Lunge
25 DB Box Step Up
 
Part D)
 
GS MINDSET MAKEOVER

6 Sets:

30 Second Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
 
Modifications
 
Substitution For 100 Double Under / 200 Single Under:
150 Mountain Climber / 100 Bicycle Kick / 50 Down Ups

Substitution For 25 DB Box Step Over:
25 DB Front Squat / 25 DB Goblet Squat

Substitution For 10 Crossbody V Up:
10 Glute Bridge / 10 Side Crunch (Each Side)

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

3 Snatch Push Press + 3 Overhead Squat

*50-60% Of 1rm Snatch*
 
Part B)
 
Every 90 Seconds For 9 Minutes (6 Sets)

3 Power Snatch + 2 Hang Power Snatch

*60-70% Of 1rm Snatch*
 
Part C)
 
GS MINDSET MAKEOVER

6 Sets:

30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds

MOVEMENT DEMOS


TUESDAY

July 24, 2021

Create Your Future.

GS20

WARM UP

WORKOUT

Workout Details

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

200m Run
12 Push Up
9 Hollow Rock
 
Part B)
 
GS MINDSET MAKEOVER

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

Station 1:15-20 L Sit Leg Lift
Station 2: 30-45 Seconds Glute Bridge Hold
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 Burpee / 15-18 Down Up / 15-20 Butterfly Sit Up

GS30

WARM UP

WORKOUT

Workout Details

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

200m Run
12 DB Push Press
9 Strict Pull Up
 
Part B)
 
GS MINDSET MAKEOVER

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

Station 1:15-20 L Sit Leg Lift
Station 2: 30-45 Seconds Glute Bridge Hold
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12-15 Burpee / 15-18 Down Up / 15-20 Butterfly Sit Up

Substitution for 9 Strict Pull Up:
9 DB Bent Over Row / 9 DB Seesaw Row

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Hip Thrust
8 Banded Reverse Hyper
20-30 Seconds Superman Hold

*Rest As Needed*
 
Part B)
 
5 Rounds For Time:
(19 Minute Time Cap)

15 Calorie Bike
12 Push Press
9 Strict Pull Up
 
Part C)
 
GS MINDSET MAKEOVER

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

Station 1:15-20 L Sit Leg Lift
Station 2: 30-45 Seconds Glute Bridge Hold
 
Modifications
 
Substitution For 15 Calorie Bike:
15 Calorie On Any Machine / 400m Run / 20 Burpee / 30 Down Up / 30 Butterfly Sit Up

Substitution for 9 Strict Pull Up:
9 DB Bent Over Row / 9 DB Seesaw Row

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 12 Minutes (3 Sets):

Station 1: 8-12 DB Bicep Curl

Station 2: 30-45 Seconds Half Push Up Hold

Station 3: 8-12 DB Supine Bent Over Row

Station 4: Rest
 
Part B)
 
4 Sets:

8 Hip Thrust
8 Banded Reverse Hyper
20-30 Seconds Superman Hold

*Rest As Needed*
 
Part C)
 
5 Rounds For Time:
(19 Minute Time Cap)

15 Calorie Bike
12 Push Press
9 Strict Pull Up
 
Part D)
 
GS MINDSET MAKEOVER

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

Station 1:15-20 L Sit Leg Lift
Station 2: 30-45 Seconds Glute Bridge Hold
 
Modifications
 
Substitution For 15 Calorie Bike:
15 Calorie On Any Machine / 400m Run / 20 Burpee / 30 Down Up / 30 Butterfly Sit Up

Substitution for 9 Strict Pull Up:
9 DB Bent Over Row / 9 DB Seesaw Row

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

8 Front Squat

Sets 1: 60-65%
Sets 2: 70-75%
 
Part B)
 
8 Sets:

3 Back Squat

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-8: 75+%
 
Part C)
 
GS MINDSET MAKEOVER

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

Station 1:15-20 L Sit Leg Lift
Station 2: 30-45 Seconds Glute Bridge Hold

WEDNESDAY

July 25, 2021

Do Something Worth Remembering.

GS20

WARM UP

WORKOUT

Workout Details

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

10 Lunge To Squat
5 Burpee
 
Part B)
 
GS MINDSET MAKEOVER

5 Sets:

20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
 
Modifications
 
No Modifications For Today.

GS30

WARM UP

WORKOUT

Workout Details

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

5 DB Power Clean And Jerk
5 Burpee Over DB
 
GS MINDSET MAKEOVER

5 Sets:

20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
 
Modifications
 
No Modifications For Today.

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 Minutes For 16 Minutes (4 Sets):

5 Pause Front Squat (3 Seconds Pause)

Sets 1-2: 60-65%
Sets 3-4: 65-70%
Part B)
 
6 Rounds For Time:
(10 Minute Time Cap)

5 DB Power Clean And Jerk
5 Burpee Over DB
Part C)
 
GS MINDSET MAKEOVER

5 Sets:

20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
Modifications
 
Substitution 5 Pause Front Squat:
10-15 DB Front Squat + 10-15 Seconds DB Front Squat Hold + 10-15 Jumping Air Squat

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Power Clean + Push Jerk

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75%
 
Part B)
 
4 Sets:

5 Deadlift
10 Wallball

*75-80% Of 1rm Deadlift*
 
Part C)
 
GS MINDSET MAKEOVER

5 Sets:

20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds

THURSDAY

July 26, 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

July 27, 2021

The Best Is Yet To Be.

GS20

WARM UP

WORKOUT

Workout Details

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

400m Run
20 Shoulder Tap
20 Air Squat
 
Part B)
 
GS MINDSET MAKEOVER

3 Sets:

30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick

Then

2 Minutes Of:
Lateral Bear Walk
 
Modifications
 
Substitution For 400m Run:
20-25 Calorie On Any Machine / 100 Bicycle Kick / 100 Mountain Climber Twist

Substitution For Hollow Hold:
High Plank Hold

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 16 Minutes:

400m Run
20 Alternating DB Snatch
20 DB Goblet Squat
 
Part B)
 
GS MINDSET MAKEOVER

3 Sets:

30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick

Then

2 Minutes Of:
Lateral Bear Walk
 
Modifications
 
Substitution For 400m Run:
20-25 Calorie On Any Machine / 100 Bicycle Kick / 100 Mountain Climber Twist

Substitution For Hollow Hold:
High Plank Hold

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:
12 DB Deficit Deadlift
10 DB Bicep Curl To Press
8 Pike Push Up

3 Sets:

20 Banded Pull Apart
20 Banded Hollow Hold Lat Pulldown

*Rest As Needed*
 
Part B)
 
As Many Rounds As Possible In 16 Minutes:

500m Row
20 Alternating DB Snatch
20 DB Goblet Squat
 
Part C)
 
GS MINDSET MAKEOVER

3 Sets:

30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick

Then

2 Minutes Of:
Lateral Bear Walk
 
Modifications
 
Substitution For 500m Row:
20-25 Calorie On Any Machine / 400m Run / 100 Bicycle Kick / 100 Mountain Climber Twist

Substitution For Hollow Hold:
High Plank Hold

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

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

Snatch

Set 1-2: 50-60%
Set 3-4: 55-65%
Set 5-6: 65-75%
Set 7-8: 75+%
 
Part B)
 
3 Sets:

4 Muscle Snatch + 3 Hang Muscle Snatch + 2 Overhead Squat

*45-55% Of 1rm Muscle Snatch*

3 Sets:

5 Halting Snatch Deadlift

*55-65% Of 1rm Snatch

*Rest As Needed*
 
Part C)
 
As Many Rounds As Possible In 16 Minutes:

500m Row
20 Alternating DB Snatch
20 DB Goblet Squat
 
Part D)
 
GS MINDSET MAKEOVER

3 Sets:

30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick

Then

2 Minutes Of:
Lateral Bear Walk
 
Modifications
 
Substitution For 500m Row:
20-25 Calorie On Any Machine / 400m Run / 100 Bicycle Kick / 100 Mountain Climber Twist

Substitution For Hollow Hold:
High Plank Hold

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 10 Minutes:

4 Snatch

*65-75% Of 1rm Snatch*
 
Part B)
 
5 Sets:

8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
8 DB Seesaw Row

*55-65% Of 1rm Strict Press*
 
Part C)
 
GS MINDSET MAKEOVER

3 Sets:

30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick

Then

2 Minutes Of:
Lateral Bear Walk

SATURDAY

July 28, 2021

You Matter.

GS20

WARM UP

WORKOUT

Workout Details

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

30 Push Up
30 V Up
400-800m Run
Part B)
 
GS MINDSET MAKEOVER

For Time:

50 Mountain Climber
40 Russian Twist
30 Plank Leg Lift
20 Triple Crunch
30 Plank Leg Lift
40 Russian Twist
50 Mountain Climber
Modifications
 
Substitution For 400-800m Run:
400-800m Row / 40-60 Calorie On Any Machine / 40-60 Deadlift / 40-60 Down Up / 40-60 Deadlift Jump

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Rounds For Time
(20 Minute Time Cap)

30 DB Power Clean
30 Hanging Knee Raise
800m Run
 
Part B)
 
GS MINDSET MAKEOVER

For Time:

50 Mountain Climber
40 Russian Twist
30 Plank Leg Lift
20 Triple Crunch
30 Plank Leg Lift
40 Russian Twist
50 Mountain Climber
 
Modifications
 
Substitution For 30 Hanging Knee Raise:
30 V Up / 30 Alternating Tuck Up

Substitution For 800m Run:
800m Row / 50-60 Calorie On Any Machine / 60 Deadlift / 60 Down Up

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

12 DB Skull Crusher
10 DB Renegade Row
30 Seconds Banded Squat Hold

*Rest As Needed*
Part B)
 
2 Rounds For Time
(20 Minute Time Cap)

30 DB Power Clean
30 Hanging Knee Raise
800m Run
Part C)
 
GS MINDSET MAKEOVER

For Time:

50 Mountain Climber
40 Russian Twist
30 Plank Leg Lift
20 Triple Crunch
30 Plank Leg Lift
40 Russian Twist
50 Mountain Climber
Modifications
 
Substitution For 30 Hanging Knee Raise:
30 V Up / 30 Alternating Tuck Up

Substitution For 800m Run:
800m Row / 50-60 Calorie On Any Machine / 60 Deadlift / 60 Down Up

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

2 Bear Complex
3 Thruster
4 Front Squat
45-60 Seconds Tuck Hold

*Rest As Needed*
 
Part B)
 
5 Sets:

12 DB Skull Crusher
10 DB Renegade Row
30 Seconds Banded Squat Hold

*Rest As Needed*
 
Part C)
 
2 Rounds For Time:
(20 Minute Time Cap)

30 Power Clean
30 Hanging Knee Raise
800m Run
 
Part D)
 
GS MINDSET MAKEOVER

For Time:

50 Mountain Climber
40 Russian Twist
30 Plank Leg Lift
20 Triple Crunch
30 Plank Leg Lift
40 Russian Twist
50 Mountain Climber
 
Modifications
 
Substitution For 30 Hanging Knee Raise:
30 V Up / 30 Alternating Tuck Up

Substitution For 800m Run:
800m Row / 50-60 Calorie On Any Machine / 60 Deadlift / 60 Down Up

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

8 DB Seated Press
4 Hip Thrust + 20-30 Seconds Hip Thrust Iso Hold

*Rest As Needed*
 
Part B)
 
Every 2 Minutes For 10 Minutes:

3 Push Press + 2 Push Jerk

*65-75% Of 1rm Push Press
 
Part C)
 
GS MINDSET MAKEOVER

For Time:

50 Mountain Climber
40 Russian Twist
30 Plank Leg Lift
20 Triple Crunch
30 Plank Leg Lift
40 Russian Twist
50 Mountain Climber

SUNDAY

July 29, 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