Week 36 | September 2021

MONDAY

September 06, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

50-40-30-20-10

Shoulder Tap
Flutter Kick

*After Each Round, Perform 5 Push Up*
 
Part B)
 
4 Sets:

20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll

*Rest As Needed*

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
For Time:
(15 Minute Time Cap)

50-40-30-20-10

Double Under / Single Under
Alternating Hang DB Snatch
Part B)
 
4 Sets:

20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll

*Rest As Needed*
Modifications
 
Substitution For 50-40-30-20-10 Double Under / Single Under:
Mountain Climber / Bicycle Kick / Shoulder Tap

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 Minutes For 15 Minutes (5 Sets):

5 Back Squat

Sets 1-2: 60-70%
Sets 3-4: 65-75%
Set 5: 75+%
Part B)
 
For Time:
(15 Minute Time Cap)

50-40-30-20-10

Double Under / Single Under
Alternating Hang DB Snatch
Part C)
 
4 Sets:

20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll

*Rest As Needed*
Modifications
 
Substitution For 5 Back Squat:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

5 Strict Press + 10-20 Seconds Overhead Hold
10 Banded Side Step (Each Side)

*55-65% Of 1rm Strict Press*

*Rest As Needed*
 
Part B)
 
Every 3 Minutes For 15 Minutes (5 Sets):

5 Back Squat

Sets 1-2: 60-70%
Sets 3-4: 65-75%
Set 5: 75+%
 
Part C)
 
For Time:
(15 Minute Time Cap)

50-40-30-20-10

Double Under / Single Under
Alternating Hang DB Snatch
 
Part D)
 
4 Sets:

20-30 Seconds Cobra Stretch
20-30 Seconds Hollow To Arch Roll

*Rest As Needed*
Modifications
 
Substitution For 50-40-30-20-10 Double Under / Single Under:
Mountain Climber / Bicycle Kick / Shoulder Tap

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

2 Snatch Push Press + 5 Overhead Squat

*60-70% Of 1rm Snatch*
Part B)
 
Every 90 Seconds For 9 Minutes (6 Sets)

1 Power Snatch + 2 Hang Power Snatch

*60-70% Of 1rm Snatch*
Part C)
 
4 Sets:

8 DB IYT
16 Banded Hollow Hold Lat Pulldown

*Rest As Needed*

MOVEMENT DEMOS


TUESDAY

September 07, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

30 Butterfly Sit Up
10 Tricep Extension
400m Run
10 Bench Dip
Part B)
 
5 Sets:

12 Plank To Knee Tap
12 Wrist Curl
12 Front Raise

*Rest As Needed*
Modifications
 
Substitution For 400m Run:
20-30 Calorie On Any Machine / 50-60 Jumping Air Squat / 50-60 Jumping Lunge

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 19 Minutes:

30 Box Step Up
10 DB Floor Press
400m Run
10 DB Floor Seated Press
 
Part B)
 
5 Sets:

12 Banded Press
12 DB Wrist Curl
12 DB Front Raise

*Rest As Needed*
Modifications
 
Substitution For 30 Box Step Up:
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

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Hip Thrust
8 Glute Bridge
10-15 Seconds Single Leg Glute Bridge Hold (Each Side)

*Rest As Needed*
 
Part B)
 
As Many Rounds As Possible In 19 Minutes:

30 Calorie Row
10 DB Floor Press
400m Run
10 DB Floor Seated Press
 
Part C)
 
5 Sets:

12 Banded Press
12 DB Wrist Curl
12 DB Front Raise

*Rest As Needed*
Modifications
 
Substitution For 30 Calorie Row:
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

GS60+

WARM UP

WORKOUT

Workout Details

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

Station: 12 DB Bent Over Row

Station 2: 30-45 Seconds Banded Pull Apart

Station 3: 6 Single Arm DB Upright Row (Each Side)
 
Part B)
 
4 Sets:

8 Hip Thrust
8 Glute Bridge
10-15 Seconds Single Leg Glute Bridge Hold (Each Side)

*Rest As Needed*
 
Part C)
 
As Many Rounds As Possible In 19 Minutes:

30 Calorie Row
10 DB Floor Press
400m Run
10 DB Floor Seated Press
 
Part D)
 
5 Sets:

12 Banded Press
12 DB Wrist Curl
12 DB Front Raise

*Rest As Needed*
Modifications
 
Substitution For 30 Calorie Row:
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

5 Tempo Front Squat (2 Seconds Descent)

Sets 1-2: 60-70%
Sets 3-5: 70-80%
 
Part B)
 
3 Sets:

4 Pause Back Squat (3 Seconds Pause)

Set 1: 55%
Set 2: 65%
Set 3: 75%
 
Part C)
 
3 Sets:

12 DB Snow Angel
10 Cuban Rotation

*Rest As Needed*

WEDNESDAY

September 08, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
**2 Year Anniversary**

9 Rounds For Time:
(15 Minute Time Cap)

9 Burpee
9 Deadlift Jump
9 Push Up
19 Down Up High Knee
Part B)
 
5 Minutes For Max Reps:

Plank Leg Lift

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
**2 Year Anniversary**

9 Rounds For Time:
(15 Minute Time Cap)

9 Burpee
9 Deadlift Jump
9 Push Up
19 Down Up High Knee
 
Part B)
 
5 Minutes For Max Reps:

Plank Leg Lift
 
Modifications
 
No Modifications For Today.

GS60

WARM UP

WORKOUT

Workout Details

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

5 Pause Front Squat (2 Seconds Pause)

Sets 1-2: 55-60%
Sets 3-4: 60-65%
Part B)
 
**2 Year Anniversary**

9 Rounds For Time:
(19 Minute Time Cap)

9 Box Jump
9 DB Deadlift
9 DB Push Press
19 Double Under / Single Under
Part C)
 
5 Minutes For Max Reps:

Plank Leg Lift
Modifications
 
Substitution For 5 Pause Front Squat:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

8 Single Leg Bodyweight Good Morning (Each Side)
4 Clean Deficit Deadlift
30-45 Seconds Banded Glute Bridge Walkout

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

5 Pause Front Squat (2 Seconds Pause)

Sets 1-2: 55-60%
Sets 3-4: 60-65%
Part C)
 
**2 Year Anniversary**

9 Rounds For Time:
(19 Minute Time Cap)

9 Box Jump
9 DB Deadlift
9 DB Push Press
19 Double Under / Single Under
Part D)
 
5 Minutes For Max Reps:

Plank Leg Lift
Modifications
 
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

Power Clean + Hang Power Clean + Squat Clean

Sets 1-2: 65-75%
Sets 3-4: 75-85%
 
Part B)
 
4 Sets:

8 Deadlift
5 Calorie Bike

*60-70% Of 1rm Deadlift*
 
Part C)
 
3 Sets:

20 Banded Good Morning
20-30 Seconds Weighted Wall Sit Hold

*Rest As Needed*

THURSDAY

September 09, 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 10, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

16 Mountain Climber Twist
12 Tuck Up
8 Push Up
200m Run
Part B)
 
4 Sets:

45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel

*Rest As Needed*
Modifications
 
Substitution For 200m Run:
6-8 Calorie On Any Machine / 30 Double Under / 60 Single Under / 16 Atomic Sit Up

GS30

WARM UP

WORKOUT

Workout Details

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

16 DB Box Step Over
12 Hanging Knee Raise
8 Push Up
200m Run
 
Part B)
 
4 Sets:

45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 16 DB Box Step Over:
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

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Buy In:

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
 
Part B)
 
3 Rounds For Time:
(16 Minute Time Cap)

16 Calorie Bike
12 Hanging Knee Raise
8 Push Up
200m Run
 
Part C)
 
4 Sets:

45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 16 Calorie Bike:
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 6 Minutes (6 Sets):

1-2 Snatch @ 60-70%

Every Minute On The Minute For 6 Minutes (6 Sets):

1-2 Snatch @ 70-80%
 
Part B)
 
3 Sets:

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

16 Calorie Bike
12 Hanging Knee Raise
8 Push Up
200m Run
Part D)
 
4 Sets:

45-60 Seconds Jefferson Curl
45-60 Seconds Low Plank Superman
45-60 Seconds Hollow Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 16 Calorie Bike:
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 10 Minutes:

5 Snatch

*60-70% Of 1rm Snatch*
 
Part B)
 
5 Sets:

8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
8 Supine Bent Over Row

*60-65% Of 1rm Strict Press*
 
Part C)
 
4 Sets:

8 DB Bicep Curl To Press
4 Push Up

*Rest As Needed*

SATURDAY

September 11, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
In Memory Of 9/11

5 Rounds For Time:
(15 Minute Time Cap)

20 Air Squat
60 High Knee
20 Reverse Lunge
60 Mountain Climber
 
Part B)
 
2 Sets:

10 Hamstring Curl
10 Lateral Lunge
30-45 Seconds Squat Hold

*Rest As Needed*
 
Modifications
 
No Modifications For Today.

GS30

WARM UP

WORKOUT

Workout Details

Part A)
Part B)
 
In Memory Of 9/11

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
 
2 Sets:

10 Banded Hamstring Curl
10 Goblet Reverse Lunge
30-45 Seconds Goblet Front Rack Hold

*Rest As Needed*
 
Modifications
 
Substitution For 30 Double Under / 60 Single Under:
60 Butt Kicker / 60 Bicycle Kick

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

6 Single Arm DB Tate Press (Each Side)
10 DB Bent Over Lateral Raise
30 Seconds Banded Reverse Hyper

*Rest As Needed*
 
Part B)
 
In Memory Of 9/11

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
 
Part C)
 
2 Sets:

10 Banded Hamstring Curl
10 Goblet Reverse Lunge
30-45 Seconds Goblet Front Rack Hold

*Rest As Needed*
 
Modifications
 
Substitution For 30 Double Under / 60 Single Under:
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

Part A)
 
6 Sets:

3 Barbell Bear Complex
6 Lateral Lunge (Each Side)
12 Barbell Romanian Deadlift

*Rest As Needed*
 
Part B)
 
5 Sets:

6 Single Arm DB Tate Press (Each Side)
10 DB Bent Over Lateral Raise
30 Seconds Banded Reverse Hyper

*Rest As Needed*
 
Part C)
 
In Memory Of 9/11

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
 
Part D)
 
2 Sets:

10 Banded Hamstring Curl
10 Goblet Reverse Lunge
30-45 Seconds Goblet Front Rack Hold

*Rest As Needed*
 
Modifications
 
Substitution For 10 Overhead Squat:
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

Part A)
 
5 Sets:

8 Deadlift
8 Bulgarian Split Squat (Each Side)

*Rest As Needed*
 
Part B)
 
Every 2 Minutes For 10 Minutes:

5 Push Press + 3 Push Jerk

*55-65% Of 1rm Push Press
 
Part C)
 
5 Sets:

30-45 Seconds Handstand Hold
20-30 Seconds Rest

*Rest As Needed*
 
Modifications
 
Substitution For 30-45 Seconds Handstand Hold:
45-60 Seconds High Plank Hold

SUNDAY

September 12, 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