Week 35 | September 2021
MONDAY
August 30, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 5 Minutes:
12 Down Up
10 Reverse Lunge
8 Feet Elevated Air Squat
6 Push Up
*Rest 30 Seconds Between Sets*
10 Rounds For Time:
2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
MOVEMENT DEMOS
https://youtu.be/E-gzFtuecIs
Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
Feet Elevated Air Squat:
https://youtu.be/Xn9YKJm2fCw
Push Up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
V Up:
https://youtu.be/Ollh8Wz7Kx8
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
GS30
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 5 Minutes:
8 Box Jump
8 DB Hang Power Snatch
8 Push Up
*Rest 1 Minute Between Sets*
10 Rounds For Time:
2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
12 Box Step Up / 15 Air Squat / 12 Jumping Air Squat
MOVEMENT DEMOS
Box Jump:
https://youtu.be/rNaluifn1BA
DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Push Up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
V Up:
https://youtu.be/Ollh8Wz7Kx8
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
GS60
WARM UP
WORKOUT
Workout Details
8 Back Squat
30-45 Seconds Banded Pass Through
8 Pike Push Up
30-45 Seconds Banded Standing Hip Abduction
Set 1: 50-60%
Set 2: 55-65%
Set 3: 65-70%
*Rest As Needed*
As Many Rounds As Possible In 5 Minutes:
8 Box Jump
8 DB Hang Power Snatch
8 Push Up
*Rest 1 Minute Between Sets*
10 Rounds For Time:
2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
10-12 DB Front Squat / 10-12 DB Lunge
Substitution For 8 Box Jump:
12 Box Step Up / 15 Air Squat / 12 Jumping Air Squat
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Banded Pass Through:
https://youtu.be/4SfQPLYsNwU
Pike Push Up:
https://youtu.be/peEYewmt8IA
Banded Standing Hip Abduction:
https://youtu.be/XMSARFyW78E
Box Jump:
https://youtu.be/rNaluifn1BA
DB Hang Snatch:
https://youtu.be/BREjwFU-SYI
Push Up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
V Up:
https://youtu.be/Ollh8Wz7Kx8
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
GS60+
WARM UP
WORKOUT
Workout Details
8 Alternating DB Bench Press
4 Tempo DB Bench Press (3 Seconds Descent)
30-60 Seconds Banded Hip Stretch (Each Side)
*Rest As Needed*
8 Back Squat
30-45 Seconds Banded Pass Through
8 Pike Push Up
30-45 Seconds Banded Standing Hip Abduction
Set 1: 50-60%
Set 2: 55-65%
Set 3: 65-70%
*Rest As Needed*
As Many Rounds As Possible In 5 Minutes:
8 Box Jump
8 Hang Power Snatch
8 Push Up
*Rest 1 Minute Between Sets*
10 Rounds For Time:
2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
12 Box Step Up / 15 Air Squat / 12 Jumping Air Squat
MOVEMENT DEMOS
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
DB Bench Press:
https://youtu.be/hBgI282QNE8
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Back Squat:
https://youtu.be/HsnyHv61qMo
Banded Pass Through:
https://youtu.be/4SfQPLYsNwU
Pike Push Up:
https://youtu.be/peEYewmt8IA
Banded Standing Hip Abduction:
https://youtu.be/XMSARFyW78E
Box Jump:
https://youtu.be/rNaluifn1BA
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
Push Up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
V Up:
https://youtu.be/Ollh8Wz7Kx8
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
GSOLY
WARM UP
WORKOUT
Workout Details
3 Snatch Balance
3 Tempo Overhead Squat (3 Seconds Descent)
*65-70% Of 1rm Snatch*
1 Pause At Knee Power Snatch + 2 Hang Power Snatch
*55-65% Of 1rm Snatch*
10 Rounds For Time:
2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
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
Burpee:
https://youtu.be/YbnnsqGosjE
V Up:
https://youtu.be/Ollh8Wz7Kx8
Side Tuck Up:
https://youtu.be/cVuSKuCOF6s
TUESDAY
August 31, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
200-400m Run
20 Jumping Air Squat
80 Butt Kicker
20 Glute Bridge
Every Minute On The Minute For 9 Minutes (3 Sets)
Station 1: 30-45 Seconds Bird Dog
Station 2: 30-45 Seconds Heel Tap
Station 3: 30-45 Seconds Atomic Sit Up
8-10 Calorie On Any Machine / 20 Butterfly Sit Up / 80 Mountain Climber
Text
MOVEMENT DEMOS
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
Butt Kicker:
https://youtu.be/f6MMMKXtASw
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
GS30
WARM UP
WORKOUT
Workout Details
(19 Minute Time Cap)
20 Burpee
20 DB Thruster
40 Double Under / 80 Single Under
20 DB Push Press
Every Minute On The Minute For 9 Minutes (3 Sets)
Station 1: 30-45 Seconds Bird Dog
Station 2: 30-45 Seconds Heel Tap
Station 3: 30-45 Seconds Atomic Sit Up
80 Butt Kicker / 80 High Knee
MOVEMENT DEMOS
https://youtu.be/YbnnsqGosjE
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Push Press:
https://youtu.be/znW6BTFr6Io
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
GS60
WARM UP
WORKOUT
Workout Details
8 Single Leg Good Morning (Each Side)
8 Scorpion
8 Banded Side Lying Leg Raise (Each Side)
8 Plank To Knee Tap
*Rest As Needed*
(19 Minute Time Cap)
400m Row
20 Wallball
40 Double Under / 80 Single Under
20 DB Push Press
Every Minute On The Minute For 9 Minutes (3 Sets)
Station 1: 30-45 Seconds Bird Dog
Station 2: 30-45 Seconds Heel Tap
Station 3: 30-45 Seconds Atomic Sit Up
15-20 Calorie On Any Machine / 80 Toe Touch / 100 Flutter Kick
Substitution For 20 Wallball:
20 DB Thruster
Substitution For 40 Double Under / 80 Single Under:
80 Butt Kicker / 80 High Knee
MOVEMENT DEMOS
Single Leg Good Morning:
https://youtu.be/i-VZSBA9ffA
Scorpion:
https://youtu.be/JEkSMoxhZO0
Banded Side Lying Leg Raise:
https://youtu.be/ryZx-tWf-qw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Push Press:
https://youtu.be/znW6BTFr6Io
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
GS60+
WARM UP
WORKOUT
Workout Details
2-4 Strict Pull Up
15-20 Seconds Supinated Bent Over Row
3 Sets:
2-4 Supinated Pull Up
15-20 Seconds Hollow Hold Lat Pulldown
*Rest As Needed*
8 Single Leg Good Morning (Each Side)
8 Scorpion
8 Banded Side Lying Leg Raise (Each Side)
8 Plank To Knee Tap
*Rest As Needed*
(19 Minute Time Cap)
400m Row
20 Wallball
40 Double Under / 80 Single Under
20 Push Press
Every Minute On The Minute For 9 Minutes (3 Sets)
Station 1: 30-45 Seconds Bird Dog
Station 2: 30-45 Seconds Heel Tap
Station 3: 30-45 Seconds Atomic Sit Up
4-8 Bent Over Row
Substitution For 2-4 Supinated Pull Up:
4-8 Supine Bent Over Row
Substitution For 400m Row:
15-20 Calorie On Any Machine / 80 Toe Touch / 100 Flutter Kick
Substitution For 40 Double Under / 80 Single Under:
80 Butt Kicker / 80 High Knee
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Supinated Bent Over Row:
https://youtu.be/fkKEwYb0bc8
Supinated Pull Up:
https://youtu.be/Rj3WiBsn6f0
Hollow Hold Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
Single Leg Good Morning:
https://youtu.be/i-VZSBA9ffA
Scorpion:
https://youtu.be/JEkSMoxhZO0
Banded Side Lying Leg Raise:
https://youtu.be/ryZx-tWf-qw
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Wallball:
https://youtu.be/eJ7TZf9JTFA
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Push Press:
https://youtu.be/cEwY4LL-hgU
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
GSOLY
WARM UP
WORKOUT
Workout Details
1 Power Clean + 5 Front Squat
Sets 1-2: 60-70% Of 1rm Power Clean
Sets 3-5: 70-80% Of 1rm Power Clean
6 Back Squat + 10 Pause On Last Rep
Set 1: 65-75%
Set 2: 75-85%
Every Minute On The Minute For 9 Minutes (3 Sets)
Station 1: 30-45 Seconds Bird Dog
Station 2: 30-45 Seconds Heel Tap
Station 3: 30-45 Seconds Atomic Sit Up
MOVEMENT DEMOS
https://youtu.be/AbJEX5trkkU
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
Bird Dog:
https://youtu.be/Hh2kIvLkkQw
Heel Tap:
https://youtu.be/yzVYJ0ZQyWI
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
WEDNESDAY
September 01, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
10 Tuck Up
8 Down Up
6 Walking Lunge
200m Run
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
6-8 Calorie On Any Machine / 15 Butterfly Sit Up / 10 Burpee
MOVEMENT DEMOS
https://youtu.be/iT6izuDopbU
Down Up:
https://youtu.be/E-gzFtuecIs
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS30
WARM UP
WORKOUT
Workout Details
10 Strict Pull Up
8 Down Up Devils Press
6 DB Walking Lunge
200m Run
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
10 DB Bent Over Row
Substitution For 200m Run:
6-8 Calorie On Any Machine / 15 Butterfly Sit Up / 10 Burpee
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
DB Walking Lunge:
https://youtu.be/Ui9hqJjeZkE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60
WARM UP
WORKOUT
Workout Details
Front Squat
Set 1: 5@55%
Set 2: 3@60%
Set 3: 1@65%
Set 4: 5@60%
Set 5: 3@65%
Set 6: 1@70%
Set 7: 5@65%
Set 8: 3@70%
Set 9: 1@75%
*Rest As Needed*
10 Strict Pull Up
8 Down Up Devils Press
6 DB Walking Lunge
200m Run
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
5 DB Front Squat + 10 Jumping Air Squat
Substitution For 10 Strict Pull Up:
10 DB Bent Over Row
Substitution For 200m Run:
6-8 Calorie On Any Machine / 15 Butterfly Sit Up / 10 Burpee
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
DB Walking Lunge:
https://youtu.be/Ui9hqJjeZkE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60+
WARM UP
WORKOUT
Workout Details
Power Clean + Hang Power Clean
*55-65% Of 1rm Power Clean*
*Rest As Needed*
Front Squat
Set 1: 5@55%
Set 2: 3@60%
Set 3: 1@65%
Set 4: 5@60%
Set 5: 3@65%
Set 6: 1@70%
Set 7: 5@65%
Set 8: 3@70%
Set 9: 1@75%
*Rest As Needed*
10 Strict Pull Up
8 Down Up Devils Press
6 DB Walking Lunge
200m Run
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
10 DB Bent Over Row
Substitution For 200m Run:
6-8 Calorie On Any Machine / 15 Butterfly Sit Up / 10 Burpee
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
DB Walking Lunge:
https://youtu.be/Ui9hqJjeZkE
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GSOLY
WARM UP
WORKOUT
Workout Details
Push Jerk + SplIt Jerk
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75%
8 Deficit Deadlift
30-60 Seconds Weighted Plank Hold
*50-60% Of 1rm Deadlift*
10 Single Leg Banded Hamstring Curl (Each Side)
10 Banded Kickback (Each Side)
10 Cuban Press
MOVEMENT DEMOS
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Weighted Plank Hold:
https://youtu.be/AAzGgIu6ojc
Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
Cuban Press:
https://youtu.be/nLuN7k5Sbpg
THURSDAY
September 02, 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
September 03, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
200-400m Run
10-12 Sumo Squat
12-14 Cossack Squat
14-16 Butterfly Sit Up
10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold
*Rest As Needed*
8-10 Calorie On Any Machine / 40 Double Under / 80 Single Under / 20-30 Tuck Up
Substitution For 30-60 Seconds Handstand Hold:
30-60 Seconds High Plank Hold
MOVEMENT DEMOS
Sumo Squat:
https://youtu.be/dI84HigJuQk
Cossack Squat:
https://youtu.be/jgwCIsyHDyY
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Handstand Hold:
https://youtu.be/eA5dynhksjs
GS30
WARM UP
WORKOUT
Workout Details
100-200m Run
10-12 KB Sumo Deadlift High Pull
12-14 KB Goblet Squat
14-16 Butterfly Sit Up
10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold
*Rest As Needed*
8-10 Calorie On Any Machine / 40 Double Under / 80 Single Under / 20-30 Tuck Up
Substitution For 30-60 Seconds Handstand Hold:
30-60 Seconds High Plank Hold
MOVEMENT DEMOS
https://youtu.be/sq7wIKnGBKw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Handstand Hold:
https://youtu.be/eA5dynhksjs
GS60
WARM UP
WORKOUT
Workout Details
12 DB Tate Press
12 DB Skull Crusher
6 Bodyweight Single Leg Good Mornings (Each Side)
*Rest As Needed*
8-10 Calorie Bike
10-12 KB Sumo Deadlift High Pull
12-14 KB Goblet Squat
14-16 Butterfly Sit Up
10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold
*Rest As Needed*
8-10 Calorie On Any Machine / 100-200m Run / 40 Double Under / 80 Single Under / 20-30 Tuck Up
Substitution For 30-60 Seconds Handstand Hold:
30-60 Seconds High Plank Hold
MOVEMENT DEMOS
DB Tate Press:
https://youtu.be/yaBmtkjBKjw
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
Bodyweight Single Leg Good Morning:
https://youtu.be/IKW8W52Qh5k
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Handstand Hold:
https://youtu.be/eA5dynhksjs
GS60+
WARM UP
WORKOUT
Workout Details
2-4 Snatch @65-75%
1 Snatch Push Press + 1 Snatch Balance + 2 Overhead Squat
60-65% Of Overhead Squat
*Rest As Needed*
8-10 Calorie Bike
10-12 KB Sumo Deadlift High Pull
12-14 KB Goblet Squat
14-16 Butterfly Sit Up
10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold
*Rest As Needed*
8-10 Calorie On Any Machine / 100-200m Run / 40 Double Under / 80 Single Under / 20-30 Tuck Up
Substitution For 30-60 Seconds Handstand Hold:
30-60 Seconds High Plank Hold
MOVEMENT DEMOS
https://youtu.be/Un40bWB2huI
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
KB Goblet Squat:
https://youtu.be/3c9j_NpTUKE
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Handstand Hold:
https://youtu.be/eA5dynhksjs
GSOLY
WARM UP
WORKOUT
Workout Details
1-3 Snatch
*65-70% Of 1rm Snatch*
3 Tall Jerk + 2 Split Jerk + 5-10 Seconds Split Jerk Hold
*Barbell To Light Weight*
20 Atomic Sit Up
Max High Plank Hold
MOVEMENT DEMOS
https://youtu.be/Un40bWB2huI
Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Split Jerk:
https://youtu.be/sHT50XslTBc
Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Atomic Sit Up:
https://youtu.be/iZI5825LLAg
High Plank Hold:
https://youtu.be/R9BwzAQkZpk
SATURDAY
September 04, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
5 Push Up
10 Air Squat
15 Tuck Up
20 Step Up
10-20 Seconds Bar Hang
8 Inchworm
*Rest As Needed*
30 Air Squat / 30 Lunge
Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
Air Squat:
https://youtu.be/aCsSvnjockk
Tuck Up:
https://youtu.be/iT6izuDopbU
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Inchworm:
https://youtu.be/2N-vP_P13hY
GS30
WARM UP
WORKOUT
Workout Details
5 Push Up
10 DB Thruster
15 Tuck Up
20 Box Step Up
10-20 Seconds Bar Hang
8 Inchworm
*Rest As Needed*
30 Air Squat / 30 Lunge
Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold
MOVEMENT DEMOS
Push Up:
https://youtu.be/A0kHvANcgZk
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Tuck Up:
https://youtu.be/iT6izuDopbU
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Inchworm:
https://youtu.be/2N-vP_P13hY
GS60
WARM UP
WORKOUT
Workout Details
Station 1: 8-10 Banded Deadbug (Each Side)
Station 2: 15-30 Seconds Side Plank (Each Side)
Station 3: 8-10 Feet Elevated Shoulder Tap
5 Push Up
10 DB Thruster
15 Tuck Up
20 Box Step Up
10-20 Seconds Bar Hang
8 Inchworm
*Rest As Needed*
30 Air Squat / 30 Lunge
Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold
MOVEMENT DEMOS
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Push Up:
https://youtu.be/A0kHvANcgZk
DB Thruster:
https://youtu.be/8yPcDDvWqsE
Tuck Up:
https://youtu.be/iT6izuDopbU
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Inchworm:
https://youtu.be/2N-vP_P13hY
GS60+
WARM UP
WORKOUT
Workout Details
10 Weighted Cossack Squat
10 Barbell Front Rack Reverse Lunge
45-60 Seconds High Plank Hold
*Rest As Needed*
Station 1: 8-10 Banded Deadbug (Each Side)
Station 2: 15-30 Seconds Side Plank (Each Side)
Station 3: 8-10 Feet Elevated Shoulder Tap
5 Push Up
10 Thruster
15 Tuck Up
20 Box Step Up
10-20 Seconds Bar Hang
8 Inchworm
*Rest As Needed*
30 Air Squat / 30 Lunge
Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold
MOVEMENT DEMOS
Weighted Cossack Squat:
https://youtu.be/jHDfTK8Ij5U
Front Rack Reverse Lunge:
https://youtu.be/08iaUi-B5fM
High Plank Hold:
https://youtu.be/R9BwzAQkZpk
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
Side Plank Hold:
https://youtu.be/w4T-jS5DQvY
Feet Elevated Shoulder Tap:
https://youtu.be/643c_UblR40
Push Up:
https://youtu.be/A0kHvANcgZk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Tuck Up:
https://youtu.be/iT6izuDopbU
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
Inchworm:
https://youtu.be/2N-vP_P13hY
GSOLY
WARM UP
WORKOUT
Workout Details
6 Bench Press
Into
15-20 Seconds Max Reps DB Floor Press
1 Push Jerk + 2 Split Jerk
*65-76% Of 1rm Push Jerk*
200m Farmer Carry
*Rest 2 Minutes Between Sets*
MOVEMENT DEMOS
Bench Press:
https://youtu.be/OfAP9W7eF7Q
DB Floor Press:
https://youtu.be/zFe1KItJKfo
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
Farmer Carry:
https://youtu.be/6zDlRVZekXc