Week 35 | September 2021
MONDAY
August 30, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
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*
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)
10 Rounds For Time:
2 Burpee
4 V Up
6 Side Tuck Up (Each Side)
MOVEMENT DEMOS
Video Links
Down Up:
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
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
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*
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)
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
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
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*
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*
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)
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
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
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*
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*
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*
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)
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
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
Part A)
3 Sets:
3 Snatch Balance
3 Tempo Overhead Squat (3 Seconds Descent)
*65-70% Of 1rm Snatch*
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*
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)
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
Part A)
3 Rounds For Time:
(12 Minute Time Cap)
200-400m Run
20 Jumping Air Squat
80 Butt Kicker
20 Glute Bridge
(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
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
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
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
(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
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
80 Butt Kicker / 80 High Knee
MOVEMENT DEMOS
Burpee:
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
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
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*
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
(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
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
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
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*
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*
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
(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
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
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
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
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%
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
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
Power Clean:
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
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
Part A)
As Many Rounds As Possible In 10 Minutes:
10 Tuck Up
8 Down Up
6 Walking Lunge
200m Run
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*
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
6-8 Calorie On Any Machine / 15 Butterfly Sit Up / 10 Burpee
MOVEMENT DEMOS
Tuck Up:
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
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
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
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*
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
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
Part A)
9 Sets:
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*
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*
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
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*
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
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
Part A)
6 Sets:
Power Clean + Hang Power Clean
*55-65% Of 1rm Power Clean*
*Rest As Needed*
Power Clean + Hang Power Clean
*55-65% Of 1rm Power Clean*
*Rest As Needed*
Part B)
9 Sets:
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*
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*
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
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*
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
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
Part A)
6 Sets:
Push Jerk + SplIt Jerk
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75%
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*
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
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
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
-
GS30
-
GS60
-
GS60+
-
GSOLY
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
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*
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
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
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
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*
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
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
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*
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
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*
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
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%
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*
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
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*
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
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
Part A)
Every Minute On The Minute For 10 Minutes:
1-3 Snatch
*65-70% Of 1rm Snatch*
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*
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
20 Atomic Sit Up
Max High Plank Hold
MOVEMENT DEMOS
Snatch:
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
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
Part A)
As Many Rounds As Possible In 12 Minutes:
5 Push Up
10 Air Squat
15 Tuck Up
20 Step Up
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*
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
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
Part A)
As Many Rounds As Possible In 20 Minutes:
5 Push Up
10 DB Thruster
15 Tuck Up
20 Box Step Up
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*
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
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
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
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
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*
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
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
Part A)
5 Sets:
10 Weighted Cossack Squat
10 Barbell Front Rack Reverse Lunge
45-60 Seconds High Plank Hold
*Rest As Needed*
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
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
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*
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
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
Part A)
4 Sets:
6 Bench Press
Into
15-20 Seconds Max Reps DB Floor Press
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*
1 Push Jerk + 2 Split Jerk
*65-76% Of 1rm Push Jerk*
Part C)
3 Sets:
200m Farmer Carry
*Rest 2 Minutes Between Sets*
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
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