Week 34 | August 2021
MONDAY
August 23, 2021
Be Kind To Others.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
(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
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)
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
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
(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
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)
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
Part A)
Every 4 Minutes For 16 Minutes (4 Sets):
5 Back Squat
Sets 1-2: 60-70%
Sets 3-4: 70-80%
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
(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
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)
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*
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%
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
(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
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)
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*
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*
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
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
Part A)
5 Rounds For Time:
(12 Minute Time Cap)
200m Run
12 Push Up
9 Hollow Rock
(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
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
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
Part A)
5 Rounds For Time:
(19 Minute Time Cap)
200m Run
12 DB Push Press
9 Strict Pull Up
(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
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
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
Part A)
4 Sets:
8 Hip Thrust
8 Banded Reverse Hyper
20-30 Seconds Superman Hold
*Rest As Needed*
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
(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
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
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
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
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*
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
(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
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
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
Part A)
2 Sets:
8 Front Squat
Sets 1: 60-65%
Sets 2: 70-75%
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+%
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
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
Part A)
6 Rounds For Time:
(10 Minute Time Cap)
10 Lunge To Squat
5 Burpee
(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
5 Sets:
20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
Modifications
No Modifications For Today.
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
Part A)
Part B)
6 Rounds For Time:
(10 Minute Time Cap)
5 DB Power Clean And Jerk
5 Burpee Over DB
(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
5 Sets:
20-30 Seconds Seated L Sit Hold
50 Heel Tap
Rest 30 Seconds
Modifications
No Modifications For Today.
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
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%
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
(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
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
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
Part A)
6 Sets:
Power Clean + Push Jerk
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75%
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*
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
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
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds For Time:
(12 Minute Time Cap)
400m Run
20 Shoulder Tap
20 Air Squat
(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
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
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
Part A)
As Many Rounds As Possible In 16 Minutes:
400m Run
20 Alternating DB Snatch
20 DB Goblet Squat
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
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
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
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*
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
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
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
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
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+%
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*
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
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
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
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
Part A)
Every 2 Minutes For 10 Minutes:
4 Snatch
*65-75% Of 1rm Snatch*
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*
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
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
Part A)
2 Rounds For Time:
(15 Minute Time Cap)
30 Push Up
30 V Up
400-800m Run
(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
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
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
Part A)
2 Rounds For Time
(20 Minute Time Cap)
30 DB Power Clean
30 Hanging Knee Raise
800m Run
(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
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
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
Part A)
5 Sets:
12 DB Skull Crusher
10 DB Renegade Row
30 Seconds Banded Squat Hold
*Rest As Needed*
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
(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
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
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
Part A)
6 Sets:
2 Bear Complex
3 Thruster
4 Front Squat
45-60 Seconds Tuck Hold
*Rest As Needed*
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*
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
(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
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
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
Part A)
5 Sets:
8 DB Seated Press
4 Hip Thrust + 20-30 Seconds Hip Thrust Iso Hold
*Rest As Needed*
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
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
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
DB Seated Press:
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
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
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