Week 36 | September 2021
MONDAY
September 06, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
50-40-30-20-10
Shoulder Tap
Flutter Kick
*After Each Round, Perform 5 Push Up*
20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll
*Rest As Needed*
MOVEMENT DEMOS
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Push Up:
https://youtu.be/A0kHvANcgZk
Cobra Stretch:
https://youtu.be/QZUzZIsXQzw
Hollow To Arch Roll:
https://youtu.be/o5b_68xuE7s
GS30
WARM UP
WORKOUT
Workout Details
(15 Minute Time Cap)
50-40-30-20-10
Double Under / Single Under
Alternating Hang DB Snatch
20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll
*Rest As Needed*
Mountain Climber / Bicycle Kick / Shoulder Tap
MOVEMENT DEMOS
GS60
WARM UP
WORKOUT
Workout Details
5 Back Squat
Sets 1-2: 60-70%
Sets 3-4: 65-75%
Set 5: 75+%
(15 Minute Time Cap)
50-40-30-20-10
Double Under / Single Under
Alternating Hang DB Snatch
20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll
*Rest As Needed*
10 DB Front Squat + 15- Down Up
Substitution For 50-40-30-20-10 Double Under / Single Under:
Mountain Climber / Bicycle Kick / Shoulder Tap
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Cobra Stretch:
https://youtu.be/QZUzZIsXQzw
Hollow To Arch Roll:
https://youtu.be/o5b_68xuE7s
GS60+
WARM UP
WORKOUT
Workout Details
5 Strict Press + 10-20 Seconds Overhead Hold
10 Banded Side Step (Each Side)
*55-65% Of 1rm Strict Press*
*Rest As Needed*
5 Back Squat
Sets 1-2: 60-70%
Sets 3-4: 65-75%
Set 5: 75+%
(15 Minute Time Cap)
50-40-30-20-10
Double Under / Single Under
Alternating Hang DB Snatch
20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll
*Rest As Needed*
Mountain Climber / Bicycle Kick / Shoulder Tap
MOVEMENT DEMOS
Strict Press:
https://youtu.be/rDxIXuA75Ww
Overhead Hold:
https://youtu.be/niYHZ1qPkEo
Banded Side Step:
https://youtu.be/VPPBMNRWayk
Back Squat:
https://youtu.be/HsnyHv61qMo
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw
Cobra Stretch:
https://youtu.be/QZUzZIsXQzw
Hollow To Arch Roll:
https://youtu.be/o5b_68xuE7s
GSOLY
WARM UP
WORKOUT
Workout Details
2 Snatch Push Press + 5 Overhead Squat
*60-70% Of 1rm Snatch*
1 Power Snatch + 2 Hang Power Snatch
*60-70% Of 1rm Snatch*
8 DB IYT
16 Banded Hollow Hold Lat Pulldown
*Rest As Needed*
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
DB IYT:
https://youtu.be/nlUFNi3hROI
Banded Hollow Hold Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
TUESDAY
September 07, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
30 Butterfly Sit Up
10 Tricep Extension
400m Run
10 Bench Dip
12 Plank To Knee Tap
12 Wrist Curl
12 Front Raise
*Rest As Needed*
20-30 Calorie On Any Machine / 50-60 Jumping Air Squat / 50-60 Jumping Lunge
MOVEMENT DEMOS
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
Bench Dip:
https://youtu.be/sbKPRzlkJgo
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
Wrist Curl:
https://youtu.be/kMKVO7RUkdU
Front Raise:
https://youtu.be/DMttWNeAMoE
GS30
WARM UP
WORKOUT
Workout Details
30 Box Step Up
10 DB Floor Press
400m Run
10 DB Floor Seated Press
12 Banded Press
12 DB Wrist Curl
12 DB Front Raise
*Rest As Needed*
10-15 Calorie On Any Machine / 15-20 Burpee / 40-50 Double Under / 40-50 Single Under / 30-40 V Up
Substitution For 400m Run:
20-30 Calorie On Any Machine / 50-60 Jumping Air Squat / 50-60 Jumping Lunge
MOVEMENT DEMOS
Box Step Up:
https://youtu.be/ukZ9aVXsGhg
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Floor Seated Press:
https://youtu.be/418TI9b6JFs
Banded Press:
https://youtu.be/JxTCzbS3OFQ
DB Wrist Curl:
https://youtu.be/WBZxGNtNhKM
DB Front Raise:
https://youtu.be/LoJl47WAB3g
GS60
WARM UP
WORKOUT
Workout Details
8 Hip Thrust
8 Glute Bridge
10-15 Seconds Single Leg Glute Bridge Hold (Each Side)
*Rest As Needed*
30 Calorie Row
10 DB Floor Press
400m Run
10 DB Floor Seated Press
12 Banded Press
12 DB Wrist Curl
12 DB Front Raise
*Rest As Needed*
20-30 Calorie On Any Machine / 30 Burpee / 50 Double Under / 50 Single Under / 40 V Up
Substitution For 400m Run:
20-30 Calorie On Any Machine / 50-60 Jumping Air Squat / 50-60 Jumping Lunge
MOVEMENT DEMOS
https://youtu.be/kxczTx009Bw
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Single Leg Glute Bridge Hold:
https://youtu.be/Q7DQvtDq-2I
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Floor Seated Press:
https://youtu.be/418TI9b6JFs
Banded Press:
https://youtu.be/JxTCzbS3OFQ
DB Wrist Curl:
https://youtu.be/WBZxGNtNhKM
DB Front Raise:
https://youtu.be/LoJl47WAB3g
GS60+
WARM UP
WORKOUT
Workout Details
Station: 12 DB Bent Over Row
Station 2: 30-45 Seconds Banded Pull Apart
Station 3: 6 Single Arm DB Upright Row (Each Side)
8 Hip Thrust
8 Glute Bridge
10-15 Seconds Single Leg Glute Bridge Hold (Each Side)
*Rest As Needed*
30 Calorie Row
10 DB Floor Press
400m Run
10 DB Floor Seated Press
12 Banded Press
12 DB Wrist Curl
12 DB Front Raise
*Rest As Needed*
20-30 Calorie On Any Machine / 30 Burpee / 50 Double Under / 50 Single Under / 40 V Up
Substitution For 400m Run:
20-30 Calorie On Any Machine / 50-60 Jumping Air Squat / 50-60 Jumping Lunge
MOVEMENT DEMOS
DB Bent Over Row:
https://youtu.be/wxqz5TW8lYg
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
Single Arm DB Upright Row:
https://youtu.be/TZVxrjwO71w
Hip Thrust:
https://youtu.be/kxczTx009Bw
Glute Bridge:
https://youtu.be/SNsrJcSxMTM
Single Leg Glute Bridge Hold:
https://youtu.be/Q7DQvtDq-2I
DB Floor Press:
https://youtu.be/zFe1KItJKfo
DB Floor Seated Press:
https://youtu.be/418TI9b6JFs
Banded Press:
https://youtu.be/JxTCzbS3OFQ
DB Wrist Curl:
https://youtu.be/WBZxGNtNhKM
DB Front Raise:
https://youtu.be/LoJl47WAB3g
GSOLY
WARM UP
WORKOUT
Workout Details
5 Tempo Front Squat (2 Seconds Descent)
Sets 1-2: 60-70%
Sets 3-5: 70-80%
4 Pause Back Squat (3 Seconds Pause)
Set 1: 55%
Set 2: 65%
Set 3: 75%
12 DB Snow Angel
10 Cuban Rotation
*Rest As Needed*
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
DB Snow Angel:
https://youtu.be/8YHUlS8CeHc
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
WEDNESDAY
September 08, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
9 Rounds For Time:
(15 Minute Time Cap)
9 Burpee
9 Deadlift Jump
9 Push Up
19 Down Up High Knee
Plank Leg Lift
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
Push Up:
https://youtu.be/A0kHvANcgZk
Down Up High Knee:
https://youtu.be/KCFSnnFwU48
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
GS30
WARM UP
WORKOUT
Workout Details
9 Rounds For Time:
(15 Minute Time Cap)
9 Burpee
9 Deadlift Jump
9 Push Up
19 Down Up High Knee
Plank Leg Lift
MOVEMENT DEMOS
Box Jump:
https://youtu.be/rNaluifn1BA
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
GS60
WARM UP
WORKOUT
Workout Details
5 Pause Front Squat (2 Seconds Pause)
Sets 1-2: 55-60%
Sets 3-4: 60-65%
9 Rounds For Time:
(19 Minute Time Cap)
9 Box Jump
9 DB Deadlift
9 DB Push Press
19 Double Under / Single Under
Plank Leg Lift
10 DB Front Squat + 10-15 Jumping Air Squat + 30-45 Seconds Plank Hold
Substitution For 9 Box Jump:
9 Box Step Up / 9 Burpee
Substitution For 19 Double Under / Single Under:
19 High Knee / 19 Butt Kicker / 19 Mountain Climber Twist
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Box Jump:
https://youtu.be/rNaluifn1BA
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
GS60+
WARM UP
WORKOUT
Workout Details
8 Single Leg Bodyweight Good Morning (Each Side)
4 Clean Deficit Deadlift
30-45 Seconds Banded Glute Bridge Walkout
*Rest As Needed*
5 Pause Front Squat (2 Seconds Pause)
Sets 1-2: 55-60%
Sets 3-4: 60-65%
9 Rounds For Time:
(19 Minute Time Cap)
9 Box Jump
9 DB Deadlift
9 DB Push Press
19 Double Under / Single Under
Plank Leg Lift
9 Box Step Up / 9 Burpee
Substitution For 19 Double Under / Single Under:
19 High Knee / 19 Butt Kicker / 19 Mountain Climber Twist
MOVEMENT DEMOS
Single Leg Bodyweight Good Morning:
https://youtu.be/i-VZSBA9ffA
Clean Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Box Jump:
https://youtu.be/rNaluifn1BA
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB Push Press:
https://youtu.be/znW6BTFr6Io
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Plank Leg Lift:
https://youtu.be/P619Ffp_UWU
GSOLY
WARM UP
WORKOUT
Workout Details
Power Clean + Hang Power Clean + Squat Clean
Sets 1-2: 65-75%
Sets 3-4: 75-85%
8 Deadlift
5 Calorie Bike
*60-70% Of 1rm Deadlift*
20 Banded Good Morning
20-30 Seconds Weighted Wall Sit Hold
*Rest As Needed*
MOVEMENT DEMOS
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Squat Clean:
https://youtu.be/yT489tRHZg8
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
THURSDAY
September 09, 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 10, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
(12 Minute Time Cap)
16 Mountain Climber Twist
12 Tuck Up
8 Push Up
200m Run
45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel
*Rest As Needed*
6-8 Calorie On Any Machine / 30 Double Under / 60 Single Under / 16 Atomic Sit Up
MOVEMENT DEMOS
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Tuck Up:
https://youtu.be/iT6izuDopbU
Push Up:
https://youtu.be/A0kHvANcgZk
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Low Plank Superman:
https://youtu.be/oyvnWiQ0bLg
Hollow Snow Angel:
https://youtu.be/tL911CS-ipk
GS30
WARM UP
WORKOUT
Workout Details
(16 Minute Time Cap)
16 DB Box Step Over
12 Hanging Knee Raise
8 Push Up
200m Run
45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel
*Rest As Needed*
10-12 Calorie On Any Machine / 200-400m Run / 12-15 Burpee / 15-18 Down Up
Substitution For 12 Hanging Knee Raise:
12 V Up / 12 Crossbody V Up / 12 Side Tuck Up ( Each Side)
Substitution For 200m Run:
6-8 Calorie On Any Machine / 30 Double Under / 60 Single Under / 16 Atomic Sit Up
MOVEMENT DEMOS
https://youtu.be/-YvO_8BXuow
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Push Up:
https://youtu.be/A0kHvANcgZk
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Low Plank Superman:
https://youtu.be/oyvnWiQ0bLg
Hollow Snow Angel:
https://youtu.be/tL911CS-ipk
GS60
WARM UP
WORKOUT
Workout Details
60-90 Seconds Plank Hold
3 Sets:
8 DB Bench Press
16 Banded Hamstring Curl
8 Single Arm DB Bent Over Row (Each Side)
16 Banded Side Step
Buy Out:
60-90 Seconds Plank Hold
(16 Minute Time Cap)
16 Calorie Bike
12 Hanging Knee Raise
8 Push Up
200m Run
45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel
*Rest As Needed*
16 Calorie On Any Machine / 400m Run / 15-18 Burpee / 18-20 Down Up
Substitution For 12 Hanging Knee Raise:
12 V Up / 12 Crossbody V Up / 12 Side Tuck Up ( Each Side)
Substitution For 200m Run:
6-8 Calorie On Any Machine / 30 Double Under / 60 Single Under / 16 Atomic Sit Up
MOVEMENT DEMOS
Plank Hold:
https://youtu.be/TCZ3BireamU
DB Bench Press:
https://youtu.be/hBgI282QNE8
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0
Banded Side Step:
https://youtu.be/VPPBMNRWayk
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Push Up:
https://youtu.be/A0kHvANcgZk
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Low Plank Superman:
https://youtu.be/oyvnWiQ0bLg
Hollow Snow Angel:
https://youtu.be/tL911CS-ipk
GS60+
WARM UP
WORKOUT
Workout Details
1-2 Snatch @ 60-70%
Every Minute On The Minute For 6 Minutes (6 Sets):
1-2 Snatch @ 70-80%
3 Muscle Snatch + 2 Hang Muscle Snatch + 1 Overhead Squat
*55-65% Of 1rm Muscle Snatch*
3 Sets:
5 Halting Snatch Deadlift
*60-65% Of 1rm Snatch
*Rest As Needed*
(16 Minute Time Cap)
16 Calorie Bike
12 Hanging Knee Raise
8 Push Up
200m Run
45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel
*Rest As Needed*
16 Calorie On Any Machine / 400m Run / 15-18 Burpee / 18-20 Down Up
Substitution For 12 Hanging Knee Raise:
12 V Up / 12 Crossbody V Up / 12 Side Tuck Up ( Each Side)
Substitution For 200m Run:
6-8 Calorie On Any Machine / 30 Double Under / 60 Single Under / 16 Atomic Sit Up
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
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Push Up:
https://youtu.be/A0kHvANcgZk
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Low Plank Superman:
https://youtu.be/oyvnWiQ0bLg
Hollow Snow Angel:
https://youtu.be/tL911CS-ipk
GSOLY
WARM UP
WORKOUT
Workout Details
5 Snatch
*60-70% Of 1rm Snatch*
8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
8 Supine Bent Over Row
*60-65% Of 1rm Strict Press*
8 DB Bicep Curl To Press
4 Push Up
*Rest As Needed*
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Strict Press:
https://youtu.be/rDxIXuA75Ww
Overhead Hold:
https://youtu.be/niYHZ1qPkEo
Supine Bent Over Row:
https://youtu.be/AppiiEaep8Q
DB Bicep Curl To Press:
https://youtu.be/GVMb9dkxcLA
Push Up:
https://youtu.be/A0kHvANcgZk
SATURDAY
September 11, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
5 Rounds For Time:
(15 Minute Time Cap)
20 Air Squat
60 High Knee
20 Reverse Lunge
60 Mountain Climber
10 Hamstring Curl
10 Lateral Lunge
30-45 Seconds Squat Hold
*Rest As Needed*
MOVEMENT DEMOS
Air Squat:
https://youtu.be/aCsSvnjockk
High Knee:
https://youtu.be/cWduJyaxxgo
Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Hamstring Curl:
https://youtu.be/VYfgj5QOnd8
Lateral Lunge:
https://youtu.be/uRRGmnlOUWI
Squat Hold:
https://youtu.be/3_Ehm97Fkv4
GS30
WARM UP
WORKOUT
Workout Details
5 Rounds For Time:
(20 Minute Time Cap)
10 DB Front Squat
30 Double Under / 60 Single Under
10 Front Rack Reverse Lunge
60 Mountain Climber
10 Banded Hamstring Curl
10 Goblet Reverse Lunge
30-45 Seconds Goblet Front Rack Hold
*Rest As Needed*
60 Butt Kicker / 60 Bicycle Kick
MOVEMENT DEMOS
GS60
WARM UP
WORKOUT
Workout Details
6 Single Arm DB Tate Press (Each Side)
10 DB Bent Over Lateral Raise
30 Seconds Banded Reverse Hyper
*Rest As Needed*
5 Rounds For Time:
(20 Minute Time Cap)
10 DB Front Squat
30 Double Under / 60 Single Under
10 Front Rack Reverse Lunge
60 Mountain Climber
10 Banded Hamstring Curl
10 Goblet Reverse Lunge
30-45 Seconds Goblet Front Rack Hold
*Rest As Needed*
60 Butt Kicker / 60 Bicycle Kick
MOVEMENT DEMOS
Single Arm DB Tate Press:
https://youtu.be/WCSij41DJ-c
DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Front Rack Reverse Lunge:
https://youtu.be/08iaUi-B5fM
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
Goblet Reverse Lunge:
https://youtu.be/EF84tkiom8E
Goblet Front Rack Hold:
https://youtu.be/LO5wPSo4h88
GS60+
WARM UP
WORKOUT
Workout Details
3 Barbell Bear Complex
6 Lateral Lunge (Each Side)
12 Barbell Romanian Deadlift
*Rest As Needed*
6 Single Arm DB Tate Press (Each Side)
10 DB Bent Over Lateral Raise
30 Seconds Banded Reverse Hyper
*Rest As Needed*
5 Rounds For Time:
(20 Minute Time Cap)
10 Overhead Squat
30 Double Under / 60 Single Under
10 Front Rack Reverse Lunge
60 Mountain Climber
10 Banded Hamstring Curl
10 Goblet Reverse Lunge
30-45 Seconds Goblet Front Rack Hold
*Rest As Needed*
10 Front Squat / 10 Front Rack Lunge
Substitution For 30 Double Under / 60 Single Under:
60 Butt Kicker / 60 Bicycle Kick
MOVEMENT DEMOS
GSOLY
WARM UP
WORKOUT
Workout Details
8 Deadlift
8 Bulgarian Split Squat (Each Side)
*Rest As Needed*
5 Push Press + 3 Push Jerk
*55-65% Of 1rm Push Press
30-45 Seconds Handstand Hold
20-30 Seconds Rest
*Rest As Needed*
45-60 Seconds High Plank Hold
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
Push Press:
https://youtu.be/cEwY4LL-hgU
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Handstand Hold:
https://youtu.be/eA5dynhksjs