Week 35 | September 2021

MONDAY

August 30, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets:

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*
Part B)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

2 Burpee
4 V Up
6 Side Tuck Up (Each Side)

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

As Many Rounds As Possible In 5 Minutes:

8 Box Jump
8 DB Hang Power Snatch
8 Push Up

*Rest 1 Minute Between Sets*
Part B)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
Modifications
 
Substitution For 8 Box Jump:
12 Box Step Up / 15 Air Squat / 12 Jumping Air Squat

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

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*
Part B)
 
3 Sets:

As Many Rounds As Possible In 5 Minutes:

8 Box Jump
8 DB Hang Power Snatch
8 Push Up

*Rest 1 Minute Between Sets*
Part C)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
Modifications
 
Substitution For 8 Back Squat:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Alternating DB Bench Press
4 Tempo DB Bench Press (3 Seconds Descent)
30-60 Seconds Banded Hip Stretch (Each Side)

*Rest As Needed*
Part B)
 
3 Sets:

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*
Part C)
 
3 Sets:

As Many Rounds As Possible In 5 Minutes:

8 Box Jump
8 Hang Power Snatch
8 Push Up

*Rest 1 Minute Between Sets*
Part D)
 
GS MINDSET MAKEOVER

10 Rounds For Time:

2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
Modifications
 
Substitution For 8 Box Jump:
12 Box Step Up / 15 Air Squat / 12 Jumping Air Squat

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

3 Snatch Balance
3 Tempo Overhead Squat (3 Seconds Descent)

*65-70% Of 1rm Snatch*
Part B)
 
6 Sets:

1 Pause At Knee Power Snatch + 2 Hang Power Snatch

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

10 Rounds For Time:

2 Burpee
4 V Up
6 Side Tuck Up (Each Side)

TUESDAY

August 31, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

200-400m Run
20 Jumping Air Squat
80 Butt Kicker
20 Glute Bridge
Part B)
 
GS MINDSET MAKEOVER

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
Modifications
 
Substitution For 200-400m Run:
8-10 Calorie On Any Machine / 20 Butterfly Sit Up / 80 Mountain Climber

Text

GS30

WARM UP

WORKOUT

Workout Details

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

20 Burpee
20 DB Thruster
40 Double Under / 80 Single Under
20 DB Push Press
Part B)
 
GS MINDSET MAKEOVER

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
Modifications
 
Substitution For 40 Double Under / 80 Single Under:
80 Butt Kicker / 80 High Knee

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

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*
Part B)
 
3 Rounds For Time:
(19 Minute Time Cap)

400m Row
20 Wallball
40 Double Under / 80 Single Under
20 DB Push Press
Part C)
 
GS MINDSET MAKEOVER

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
Modifications
 
Substitution For 400m Row:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

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*
Part B)
 
3 Sets:

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*
Part C)
 
3 Rounds For Time:
(19 Minute Time Cap)

400m Row
20 Wallball
40 Double Under / 80 Single Under
20 Push Press
Part D)
 
GS MINDSET MAKEOVER

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
Modifications
 
Substitution For 2-4 Strict Pull 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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

1 Power Clean + 5 Front Squat

Sets 1-2: 60-70% Of 1rm Power Clean
Sets 3-5: 70-80% Of 1rm Power Clean
Part B)
 
2 Sets:

6 Back Squat + 10 Pause On Last Rep

Set 1: 65-75%
Set 2: 75-85%
Part C)
 
GS MINDSET MAKEOVER

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

WEDNESDAY

September 01, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 10 Minutes:

10 Tuck Up
8 Down Up
6 Walking Lunge
200m Run
Part B)
 
5 Sets:

30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock

*Rest As Needed*
Modifications
 
Substitution For 200m Run:
6-8 Calorie On Any Machine / 15 Butterfly Sit Up / 10 Burpee

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 10 Minutes:

10 Strict Pull Up
8 Down Up Devils Press
6 DB Walking Lunge
200m Run
Part B)
 
5 Sets:

30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock

*Rest As Needed*
Modifications
 
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

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Part B)
 
As Many Rounds As Possible In 10 Minutes:

10 Strict Pull Up
8 Down Up Devils Press
6 DB Walking Lunge
200m Run
Part C)
 
5 Sets:

30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock

*Rest As Needed*
Modifications
 
Substitution For Front Squat:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Power Clean + Hang Power Clean

*55-65% Of 1rm Power Clean*

*Rest As Needed*
Part B)
 
Part C)
 
As Many Rounds As Possible In 10 Minutes:

10 Strict Pull Up
8 Down Up Devils Press
6 DB Walking Lunge
200m Run
Part D)
 
5 Sets:

30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock

*Rest As Needed*
Modifications
 
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Push Jerk + SplIt Jerk

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

8 Deficit Deadlift
30-60 Seconds Weighted Plank Hold

*50-60% Of 1rm Deadlift*
Part C)
 
3 Sets:

10 Single Leg Banded Hamstring Curl (Each Side)
10 Banded Kickback (Each Side)
10 Cuban Press

MOVEMENT DEMOS


THURSDAY

September 02, 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

September 03, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 Minutes For 8 Minutes (2 Sets):

200-400m Run
10-12 Sumo Squat
12-14 Cossack Squat
14-16 Butterfly Sit Up
Part B)
 
4 Sets:

10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold

*Rest As Needed*
Modifications
 
Substitution For 100-200m Run:
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

GS30

WARM UP

WORKOUT

Workout Details

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

100-200m Run
10-12 KB Sumo Deadlift High Pull
12-14 KB Goblet Squat
14-16 Butterfly Sit Up
Part B)
 
4 Sets:

10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold

*Rest As Needed*
Modifications
 
Substitution For 100-200m Run:
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

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

Part A)
 
6 Sets:

12 DB Tate Press
12 DB Skull Crusher
6 Bodyweight Single Leg Good Mornings (Each Side)

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

8-10 Calorie Bike
10-12 KB Sumo Deadlift High Pull
12-14 KB Goblet Squat
14-16 Butterfly Sit Up
Part C)
 
4 Sets:

10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold

*Rest As Needed*
Modifications
 
Substitution For 8-10 Calorie Bike:
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

Part A)
 
Every 2 Minutes For 12 Minutes (6 Sets):

2-4 Snatch @65-75%
Part B)
 
6 Sets:

1 Snatch Push Press + 1 Snatch Balance + 2 Overhead Squat

60-65% Of Overhead Squat

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

8-10 Calorie Bike
10-12 KB Sumo Deadlift High Pull
12-14 KB Goblet Squat
14-16 Butterfly Sit Up
Part D)
 
4 Sets:

10-12 Pike Shoulder Tap
30-60 Seconds Handstand Hold

*Rest As Needed*
Modifications
 
Substitution For 8-10 Calorie Bike:
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 10 Minutes:

1-3 Snatch

*65-70% Of 1rm Snatch*
Part B)
 
5 Sets:

3 Tall Jerk + 2 Split Jerk + 5-10 Seconds Split Jerk Hold

*Barbell To Light Weight*
Part C)
 
Every 2 Minutes For 10 Minutes (5 Sets)

20 Atomic Sit Up
Max High Plank Hold

SATURDAY

September 04, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 12 Minutes:

5 Push Up
10 Air Squat
15 Tuck Up
20 Step Up
Part B)
 
3 Sets:

10-20 Seconds Bar Hang
8 Inchworm

*Rest As Needed*
Modifications
 
Substitution For 20 Step Up:
30 Air Squat / 30 Lunge

Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 20 Minutes:

5 Push Up
10 DB Thruster
15 Tuck Up
20 Box Step Up
Part B)
 
3 Sets:

10-20 Seconds Bar Hang
8 Inchworm

*Rest As Needed*
Modifications
 
Substitution For 20 Box Step Up:
30 Air Squat / 30 Lunge

Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 12 Minutes (4 Sets):

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
Part B)
 
As Many Rounds As Possible In 20 Minutes:

5 Push Up
10 DB Thruster
15 Tuck Up
20 Box Step Up
Part C)
 
3 Sets:

10-20 Seconds Bar Hang
8 Inchworm

*Rest As Needed*
Modifications
 
Substitution For 20 Box Step Up:
30 Air Squat / 30 Lunge

Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

10 Weighted Cossack Squat
10 Barbell Front Rack Reverse Lunge
45-60 Seconds High Plank Hold

*Rest As Needed*
Part B)
 
Every Minute On The Minute For 12 Minutes (4 Sets):

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
Part C)
 
As Many Rounds As Possible In 20 Minutes:

5 Push Up
10 Thruster
15 Tuck Up
20 Box Step Up
Part D)
 
3 Sets:

10-20 Seconds Bar Hang
8 Inchworm

*Rest As Needed*
Modifications
 
Substitution For 20 Box Step Up:
30 Air Squat / 30 Lunge

Substitution For 10-20 Seconds Bar Hang:
20-30 Seconds Hollow Hold

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

6 Bench Press
Into
15-20 Seconds Max Reps DB Floor Press
Part B)
 
4 Sets:

1 Push Jerk + 2 Split Jerk

*65-76% Of 1rm Push Jerk*
Part C)
 
3 Sets:

200m Farmer Carry

*Rest 2 Minutes Between Sets*

SUNDAY

September 05, 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