Week 34 | August 2021
MONDAY
August 23, 2021
Be Kind To Others.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
100 High Knee
75 Sumo Squat
50 Walking Lunge
25 Step Up
6 Sets:
30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
25 Air Squat / 50 Mountain Climber
Substitution For 10 Crossbody V Up:
10 Glute Bridge / 10 Side Crunch (Each Side)
MOVEMENT DEMOS
High Knee:
https://youtu.be/cWduJyaxxgo
Sumo Squat:
https://youtu.be/dI84HigJuQk
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Step Up:
https://youtu.be/ukZ9aVXsGhg
Weighted Plank Hold:
https://youtu.be/AAzGgIu6ojc
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Side Plank Bounce:
https://youtu.be/pUiJNWjnMA0
GS30
WARM UP
WORKOUT
Workout Details
(15 Minute Time Cap)
100 Double Under / 200 Single Under
75 KB Sumo Deadlift
50 Walking Lunge
25 DB Box Step Up
6 Sets:
30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
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
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
KB Sumo Deadlift:
https://youtu.be/Oe0kSCBV1ek
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
DB Box Step Up:
https://youtu.be/YXeyBZWOrhI
Weighted Plank Hold:
https://youtu.be/AAzGgIu6ojc
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Side Plank Bounce:
https://youtu.be/pUiJNWjnMA0
GS60
WARM UP
WORKOUT
Workout Details
5 Back Squat
Sets 1-2: 60-70%
Sets 3-4: 70-80%
(15 Minute Time Cap)
100 Double Under / 200 Single Under
75 KB Sumo Deadlift
50 Walking Lunge
25 DB Box Step Up
6 Sets:
30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
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
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*
5 Back Squat
Sets 1-2: 60-70%
Sets 3-4: 70-80%
(15 Minute Time Cap)
100 Double Under / 200 Single Under
75 KB Sumo Deadlift
50 Walking Lunge
25 DB Box Step Up
6 Sets:
30 Second Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
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
3 Snatch Push Press + 3 Overhead Squat
*50-60% Of 1rm Snatch*
3 Power Snatch + 2 Hang Power Snatch
*60-70% Of 1rm Snatch*
6 Sets:
30 Seconds Weighted Plank Hold
10 Crossbody V Up
10-20 Seconds Side Plank Bounce (Each Side)
Rest 30 Seconds
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
Weighted Plank Hold:
https://youtu.be/AAzGgIu6ojc
Crossbody V Up:
https://youtu.be/5uvi1EiZ13k
Side Plank Bounce:
https://youtu.be/pUiJNWjnMA0
TUESDAY
July 24, 2021
Create Your Future.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
200m Run
12 Push Up
9 Hollow Rock
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
8-10 Calorie On Any Machine / 12-15 Burpee / 15-18 Down Up / 15-20 Butterfly Sit Up
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
GS30
WARM UP
WORKOUT
Workout Details
(19 Minute Time Cap)
200m Run
12 DB Push Press
9 Strict Pull Up
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
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
DB Push Press:
https://youtu.be/znW6BTFr6Io
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
GS60
WARM UP
WORKOUT
Workout Details
8 Hip Thrust
8 Banded Reverse Hyper
20-30 Seconds Superman Hold
*Rest As Needed*
(19 Minute Time Cap)
15 Calorie Bike
12 Push Press
9 Strict Pull Up
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
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
MOVEMENT DEMOS
Hip Thrust:
https://youtu.be/kxczTx009Bw
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
Superman Hold:
https://youtu.be/_9m66z0DYGs
DB Push Press:
https://youtu.be/znW6BTFr6Io
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
GS60+
WARM UP
WORKOUT
Workout Details
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
8 Hip Thrust
8 Banded Reverse Hyper
20-30 Seconds Superman Hold
*Rest As Needed*
(19 Minute Time Cap)
15 Calorie Bike
12 Push Press
9 Strict Pull Up
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
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
MOVEMENT DEMOS
DB Bicep Curl:
https://youtu.be/X8UJN8RbQUM
Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q
DB Supine Bent Over Row:
https://youtu.be/YJ7DkXZEhsc
Hip Thrust:
https://youtu.be/kxczTx009Bw
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
Superman Hold:
https://youtu.be/_9m66z0DYGs
Push Press:
https://youtu.be/cEwY4LL-hgU
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
GSOLY
WARM UP
WORKOUT
Workout Details
8 Front Squat
Sets 1: 60-65%
Sets 2: 70-75%
3 Back Squat
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-8: 75+%
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
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
L Sit Leg Lift:
https://youtu.be/ecSJSlOzC0Q
Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
WEDNESDAY
July 25, 2021
Do Something Worth Remembering.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(10 Minute Time Cap)
10 Lunge To Squat
5 Burpee
5 Sets:
20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
MOVEMENT DEMOS
Lunge To Squat:
https://youtu.be/UJupUEWzS6c
Burpee:
https://youtu.be/YbnnsqGosjE
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GS30
WARM UP
WORKOUT
Workout Details
(10 Minute Time Cap)
5 DB Power Clean And Jerk
5 Burpee Over DB
5 Sets:
20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
MOVEMENT DEMOS
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GS60
WARM UP
WORKOUT
Workout Details
5 Pause Front Squat (3 Seconds Pause)
Sets 1-2: 60-65%
Sets 3-4: 65-70%
(10 Minute Time Cap)
5 DB Power Clean And Jerk
5 Burpee Over DB
5 Sets:
20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
10-15 DB Front Squat + 10-15 Seconds DB Front Squat Hold + 10-15 Jumping Air Squat
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
GS60+
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
GSOLY
WARM UP
WORKOUT
Workout Details
Power Clean + Push Jerk
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75%
5 Deadlift
10 Wallball
*75-80% Of 1rm Deadlift*
5 Sets:
20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
THURSDAY
July 26, 2021
REST DAY
A NOTE FROM COACH RACHEL
#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
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
400m Run
20 Shoulder Tap
20 Air Squat
3 Sets:
30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick
Then
2 Minutes Of:
Lateral Bear Walk
20-25 Calorie On Any Machine / 100 Bicycle Kick / 100 Mountain Climber Twist
Substitution For Hollow Hold:
High Plank Hold
MOVEMENT DEMOS
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Air Squat:
https://youtu.be/aCsSvnjockk
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GS30
WARM UP
WORKOUT
Workout Details
400m Run
20 Alternating DB Snatch
20 DB Goblet Squat
3 Sets:
30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick
Then
2 Minutes Of:
Lateral Bear Walk
20-25 Calorie On Any Machine / 100 Bicycle Kick / 100 Mountain Climber Twist
Substitution For Hollow Hold:
High Plank Hold
MOVEMENT DEMOS
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GS60
WARM UP
WORKOUT
Workout Details
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*
500m Row
20 Alternating DB Snatch
20 DB Goblet Squat
3 Sets:
30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick
Then
2 Minutes Of:
Lateral Bear Walk
20-25 Calorie On Any Machine / 400m Run / 100 Bicycle Kick / 100 Mountain Climber Twist
Substitution For Hollow Hold:
High Plank Hold
MOVEMENT DEMOS
DB Deficit Deadlift:
https://youtu.be/QYsIgip8CB4
DB Bicep Curl To Press:
https://youtu.be/GVMb9dkxcLA
Pike Push Up:
https://youtu.be/peEYewmt8IA
Banded Lat Pulldown:
https://youtu.be/OQKWD2dJ2Oc
Banded Hollow Hold Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
DB Snatch:
https://youtu.be/oNGTVMs3O6g
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GS60+
WARM UP
WORKOUT
Workout Details
Snatch
Set 1-2: 50-60%
Set 3-4: 55-65%
Set 5-6: 65-75%
Set 7-8: 75+%
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*
500m Row
20 Alternating DB Snatch
20 DB Goblet Squat
3 Sets:
30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick
Then
2 Minutes Of:
Lateral Bear Walk
20-25 Calorie On Any Machine / 400m Run / 100 Bicycle Kick / 100 Mountain Climber Twist
Substitution For Hollow Hold:
High Plank Hold
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
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
GSOLY
WARM UP
WORKOUT
Workout Details
4 Snatch
*65-75% Of 1rm Snatch*
8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
8 DB Seesaw Row
*55-65% Of 1rm Strict Press*
3 Sets:
30 Seconds Side Plank Hold (Each Side)
30 Seconds Hollow Hold
30 Flutter Kick
Then
2 Minutes Of:
Lateral Bear Walk
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Strict Press:
https://youtu.be/rDxIXuA75Ww
Overhead Hold:
https://youtu.be/niYHZ1qPkEo
DB Seesaw Row:
https://youtu.be/LmHV53SMaoE
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Lateral Bear Walk:
https://youtu.be/UibyaYiAuIg
SATURDAY
July 28, 2021
You Matter.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(15 Minute Time Cap)
30 Push Up
30 V Up
400-800m Run
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
400-800m Row / 40-60 Calorie On Any Machine / 40-60 Deadlift / 40-60 Down Up / 40-60 Deadlift Jump
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
V Up:
https://youtu.be/5F4LUi_O_jY
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
Triple Crunch:
https://youtu.be/4Pb4MpSog3k
GS30
WARM UP
WORKOUT
Workout Details
(20 Minute Time Cap)
30 DB Power Clean
30 Hanging Knee Raise
800m Run
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
30 V Up / 30 Alternating Tuck Up
Substitution For 800m Run:
800m Row / 50-60 Calorie On Any Machine / 60 Deadlift / 60 Down Up
MOVEMENT DEMOS
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
Triple Crunch:
https://youtu.be/4Pb4MpSog3k
GS60
WARM UP
WORKOUT
Workout Details
12 DB Skull Crusher
10 DB Renegade Row
30 Seconds Banded Squat Hold
*Rest As Needed*
(20 Minute Time Cap)
30 DB Power Clean
30 Hanging Knee Raise
800m Run
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
30 V Up / 30 Alternating Tuck Up
Substitution For 800m Run:
800m Row / 50-60 Calorie On Any Machine / 60 Deadlift / 60 Down Up
MOVEMENT DEMOS
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
Banded Squat Hold:
https://youtu.be/3_Ehm97Fkv4
DB Power Clean:
https://youtu.be/sSNzlQt_WI0
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
Triple Crunch:
https://youtu.be/4Pb4MpSog3k
GS60+
WARM UP
WORKOUT
Workout Details
2 Bear Complex
3 Thruster
4 Front Squat
45-60 Seconds Tuck Hold
*Rest As Needed*
12 DB Skull Crusher
10 DB Renegade Row
30 Seconds Banded Squat Hold
*Rest As Needed*
(20 Minute Time Cap)
30 Power Clean
30 Hanging Knee Raise
800m Run
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
30 V Up / 30 Alternating Tuck Up
Substitution For 800m Run:
800m Row / 50-60 Calorie On Any Machine / 60 Deadlift / 60 Down Up
MOVEMENT DEMOS
Bear Complex:
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Tuck Hold:
https://youtu.be/X2aHytPs8jY
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
DB Renegade Row:
https://youtu.be/6DkSfh3ZLj0
Banded Squat Hold:
https://youtu.be/3_Ehm97Fkv4
Power Clean:
https://youtu.be/AbJEX5trkkU
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
Triple Crunch:
https://youtu.be/4Pb4MpSog3k
GSOLY
WARM UP
WORKOUT
Workout Details
8 DB Seated Press
4 Hip Thrust + 20-30 Seconds Hip Thrust Iso Hold
*Rest As Needed*
3 Push Press + 2 Push Jerk
*65-75% Of 1rm Push Press
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
MOVEMENT DEMOS
https://youtu.be/418TI9b6JFs
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
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Russian Twist:
https://youtu.be/MNYz1CiJA2g
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
Triple Crunch:
https://youtu.be/4Pb4MpSog3k