Week 37 | September 2021

MONDAY

September 13, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

As Many Rounds As Possible In 3 Minutes:

8 Step Up
4 V Up
8 Push Up
4 Burpee

*Rest 1 Minute Between Sets*
 
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):

30-45 Seconds Snow Angel
30-45 Seconds Lat/Shoulder/Tricep Stretch
 
Modifications
 
Substitution For 8 Step Up:
Down Up High Knee

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

As Many Rounds As Possible In 3 Minutes:

8 DB Box Step Over
4 Alternating DB Snatch
8 DB Push Press
4 Burpee

*Rest 1 Minute Between Sets*
 
Part B)
 
Every 2 Minutes For 10 Minutes (5 Sets):

30 Seconds Single Arm Banded Snow Angel (Each Side)
30-45 Seconds Lat/Shoulder/Tricep Stretch
 
Modifications
 
Substitution For 8 DB Box Step Over:
8 DB Cluster

MOVEMENT DEMOS

DB Box Step Over:
https://youtu.be/-YvO_8BXuow

Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g

DB Push Press:
https://youtu.be/znW6BTFr6Io

Burpee:
https://youtu.be/YbnnsqGosjE

Single Arm Banded Snow Angel:
https://youtu.be/__EOqY4fzjg

Lat/Shoulder/Tricep Stretch:
https://youtu.be/-nqg3KF2mGs

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

8 Back Squat
30-45 Seconds Banded Clamshell (Each Side)
8 Banded Push Up
30-45 Seconds Banded Frog Pump

Set 1: 55-65%
Set 2: 65-70%
Set 3: 70-75%

*Rest As Needed*
 
Part B)
 
4 Sets:

As Many Rounds As Possible In 3 Minutes:

8 DB Box Step Over
4 Alternating DB Snatch
8 DB Push Press
4 Burpee

*Rest 1 Minute Between Sets*
 
Part C)
 
Every 2 Minutes For 10 Minutes (5 Sets):

30 Seconds Single Arm Banded Snow Angel (Each Side)
30-45 Seconds Lat/Shoulder/Tricep Stretch
 
Modifications
 
Substitution For 8 Back Squat:
16 DB Front Squat / 16 DB Lunge

Substitution For 8 DB Box Step Over:
8 DB Cluster

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

4 Bench Press
8 Goblet Squats
20-30 Seconds Goblet Squat Hold

*65-75% Of 1rm Bench Press*

*Rest As Needed*
 
Part B)
 
3 Sets:

8 Back Squat
30-45 Seconds Banded Clamshell (Each Side)
8 Banded Push Up
30-45 Seconds Banded Frog Pump

Set 1: 55-65%
Set 2: 65-70%
Set 3: 70-75%

*Rest As Needed*
 
Part C)
 
4 Sets:

As Many Rounds As Possible In 3 Minutes:

8 DB Box Step Over
4 Power Snatch
8 DB Push Press
4 Burpee

*Rest 1 Minute Between Sets*
Part D)
 
Every 2 Minutes For 10 Minutes (5 Sets):

30 Seconds Single Arm Banded Snow Angel (Each Side)
30-45 Seconds Lat/Shoulder/Tricep Stretch
 
Modifications
 
Substitution For 8 DB Box Step Over:
8 DB Cluster

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:

2 Snatch Balance
1 Tempo Overhead Squats (3 Seconds Descent)

*70-75% Of 1rm Snatch*
 
Part B)
 
6 Sets:

2 Pause At Knee Power Snatch + Hang Power Snatch

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

45-60 Seconds Handstand Hold
20-30 Seconds Chin Over Bar Hold

*Rest As Needed*
 
Modifications
 
Substitution For 45-60 Seconds Handstand Hold:
60-90 Seconds Feet Elevated Plank Hold

Substitution For 20-30 Seconds Chin Over Bar Hold:
30-45 Seconds Half Push Up Hold / 30-45 Seconds Hollow Hold

MOVEMENT DEMOS


TUESDAY

September 14, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

12 Tuck Dragonflies
6 Air Squat
3 Burpee High Knee,
 
Part B)
 
3 Sets:

30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold

*Rest As Needed*
 
Modifications
 
No Modifications For Today.

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

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

24 Crossbody V Up
6 DB Front Squat
3 DB Man Maker
 
Part B)
 
3 Sets:

30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold

*Rest As Needed*
 
Modifications
 
No Modifications For Today.

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 10 Minutes (5 Sets):

Station 1: 30-45 Seconds Plank Leg Lift

Station 2: 5-8 Banded Hamstring Curl (Each Side)
 
Part B)
 
5 Rounds For Time:
(19 Minute Time Cap)

12 Calorie Row
6 Wall ball
3 DB Man Maker
 
Part C)
 
3 Sets:

30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold

*Rest As Needed*
 
Modifications
 
Substitution For 12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 15 Burpee / 20 Down Up / 12 Push Ups

Substitution For 6 Wallball:
6 DB Thruster

MOVEMENT DEMOS

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

4-8 Wide Grip Pull Up
10-20 Seconds Chin Over Bar Hold
8 DB Scapular Pull

*Rest As Needed*
 
Part B)
 
Every Minute On The Minute For 10 Minutes (5 Sets):

Station 1: 30-45 Seconds Plank Leg Lift

Station 2: 5-8 Banded Hamstring Curl (Each Side)
 
Part C)
 
5 Rounds For Time:
(19 Minute Time Cap)

12 Calorie Row
6 Wallball
3 DB Man Maker
 
Part D)
 
3 Sets:

30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold

*Rest As Needed*
 
Modifications
 
Substitution For 4-8 Wide Grip Pull Up:
8-12 DB Bent Over Lateral Raise / 8-12 DB Front Raise

Substitution For 10-20 Seconds Chin Over Bar Hold:
20-30 Seconds Hollow Hold / 20-30 Seconds Half Push Up Hold

Substitution For 12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 15 Burpee / 20 Down Up / 12 Push Ups

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

3 Front Squats

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

10 Back Squats

Set 1: 55%
Set 2: 60%
Set 3: 65%
Part C)
 
4 Sets:

45-60 Seconds Banded Hip Stretch (Each Side)
30-45 Seconds Tuck Dragonflies
15-30 Seconds Superman Hold

*Rest As Needed*

WEDNESDAY

September 15, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

20 Mountain Climber Twist
200m Run
20 Deadlift Jump
 
Part B)
 
3 Sets:

30-45 Seconds High Plank Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12 Burpee / 15 Down Up / 40 Double Under / 80 Single Under

Substitution For 30-45 Seconds High Plank Hold:
30-45 Seconds Handstand Hold

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

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

10 DB Hang Power Clean
200m Run
10 Deadlift
 
Part B)
 
5 Sets:

30-45 Seconds Handstand Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12 Burpee / 15 Down Up / 40 Double Under / 80 Single Under

Substitution For 30-45 Seconds Handstand Hold:
45-60 Seconds High Plank Hold

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
 
Part B)
 
3 Rounds For Time:
(10 Minute Time Cap)

10 DB Hang Power Clean
200m Run
10 Deadlift
 
Part C)
 
5 Sets:

30-45 Seconds Handstand Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For Front Squat:
8-10 DB Front Squat + 45-60 Seconds Flutter Kick

Substitution For 200m Run:
8-10 Calorie On Any Machine / 12 Burpee / 15 Down Up / 40 Double Under / 80 Single Under

Substitution For 30-45 Seconds Handstand Hold:
45-60 Seconds High Plank Hold

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Hang Power Clean + Power Clean + Hang Power Clean

*65-75% Of 1rm Power Clean*

*Rest As Needed*
 
Part B)
 
 
Part C)
 
3 Rounds For Time:
(10 Minute Time Cap)

10 Hang Power Clean
200m Run
10 Deadlift
 
Part D)
 
5 Sets:

30-45 Seconds Handstand Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel

*Rest As Needed*
 
Modifications
 
Substitution For 200m Run:
8-10 Calorie On Any Machine / 12 Burpee / 15 Down Up / 40 Double Under / 80 Single Under

Substitution For 30-45 Seconds Handstand Hold:
45-60 Seconds High Plank Hold

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

Hang Power Clean + Squat Clean

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

6 Deficit Deadlifts
30-60 Seconds Weighted Wall Sit

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

10 Pall Off Press (Each Side)
10 Banded Kickbacks (Each Side)
10 Cuban Rotations

*Rest As Needed*

MOVEMENT DEMOS


THURSDAY

September 16, 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 17, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 12 Minutes (3 Sets):

Station 1: 100-200m Run

Station 2: 15-20 Atomic Sit Up

Station 3: 60-80 High Knee

Station 4: 15-20 Floor Touch To Jump
 
Part B)
 
4 Sets:

10-12 Slow Plank Shoulder Tap
30-60 Seconds Lateral Raise

*Rest As Needed*
 
Modifications
 
Substitution For 100-200m Run:
40-50 Jumping Jack / 20-40 Air Squat

MOVEMENT DEMOS

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute On The Minute For 16 Minutes (4 Sets):

Station 1: 100-200m Run

Station 2: 8-12 Hanging Knee Raise

Station 3: 40 Double Under / 80 Single Under

Station 4: 8-12 DB Thruster
 
Part B)
 
4 Sets:

10-12 Slow Plank Shoulder Tap
30-60 Seconds DB Lateral Raise

*Rest As Needed*
 
Modifications
 
Substitution For 100-200m Run:
40-50 Jumping Jack / 20-40 Air Squat

Substitution For 8-12 Hanging Knee Raise:
10-12 V Up / 10-12 Atomic Sit Up / 24 Crossbody V Up

Substitution For 40 Double Under / 80 Single Under:
60-80 Mountain Climber Twist / 60-80 High Knee

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

12 DB Death March
12 DB Strict Press
12 DB Sumo Squats
12 DB Arnold Press

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

Station 1: 8-12 Calorie Bike

Station 2: 8-12 Hanging Knee Raise

Station 3: 40 Double Under / 80 Single Under

Station 4: 8-12 DB Thruster
 
Part C)
 
4 Sets:

10-12 Slow Plank Shoulder Tap
30-60 Seconds DB Lateral Raise

*Rest As Needed*
 
Modifications
 
Substitution For 8-12 Calorie Bike:
12-15 Calorie On Any Machine / 8-12 Burpee / 15-18 Butterfly Sit Up / 30-45 Seconds Flutter Kick

Substitution For 8-12 Hanging Knee Raise:
10-12 V Up / 10-12 Atomic Sit Up / 24 Crossbody V Up

Substitution For 40 Double Under / 80 Single Under:
60-80 Mountain Climber Twist / 60-80 High Knee

GS60+

WARM UP

WORKOUT

Workout Details

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

1-3 Snatch @70-75%
 
Part B)
 
6 Sets:

3 Snatch Press + 2 Snatch Push Press + 1 Snatch Balance

60-65% Of Overhead Squat

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

Station 1: 8-12 Calorie Bike

Station 2: 8-12 Hanging Knee Raise

Station 3: 40 Double Under / 80 Single Under

Station 4: 8-12 Thruster
 
Part D)
 
4 Sets:

10-12 Slow Plank Shoulder Tap
30-60 Seconds DB Lateral Raise

*Rest As Needed*
 
Modifications
 
Substitution For 8-12 Calorie Bike:
12-15 Calorie On Any Machine / 8-12 Burpee / 15-18 Butterfly Sit Up / 30-45 Seconds Flutter Kick

Substitution For 8-12 Hanging Knee Raise:
10-12 V Up / 10-12 Atomic Sit Up / 24 Crossbody V Up

Substitution For 40 Double Under / 80 Single Under:
60-80 Mountain Climber Twist / 60-80 High Knee

GSOLY

WARM UP

WORKOUT

Workout Details

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

1-2 Snatch

*65-75% Of 1rm Snatch*
 
Part B)
 
5 Sets:

5 Tall Jerks + 5-10 Seconds Split Jerk Hold

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

20 Crossbody V Ups
Max Plank Hold

SATURDAY

September 18, 2021

GS20

WARM UP

WORKOUT

Workout Details

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

400m Run
10 Tuck Dragonflies
20 Plank Around The World
10 Down Up
20 Butterfly Sit Up
 
Part B)
 
3 Sets:

10-20 Seconds Half Push Up Hold
8 Scorpion

*Rest As Needed*
 
Modifications
 
Substitution For 400m Run:
18-20 Calorie On Any Machine / 30 Alternating DB Snatch / 75 Double Under / 75 Single Under

GS30

WARM UP

WORKOUT

Workout Details

Part A)
 
As Many Rounds As Possible In 15 Minutes:

100m Farmer Carry
400m Run
25 KB Swing
25 Down Up
25 Butterfly Sit Up
 
Part B)
 
3 Sets:

10-20 Seconds Supinated Bar Hang
8 Scorpion

*Rest As Needed*
 
Modifications
 
Substitution For 100m Farmer Carry:
60-90 Seconds DB Suitcase Hold / 60-90 Seconds DB Front Rack Hold

Substitution For 400m Run:
18-20 Calorie On Any Machine / 30 Alternating DB Snatch / 75 Double Under / 75 Single Under

Substitution For 10-20 Seconds Supinated Bar Hang:
30-40 Seconds Hollow Hold / 30-40 Seconds Flutter Kick

GS60

WARM UP

WORKOUT

Workout Details

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

Station 1: 8-10 Banded Psoas March

Station 2: 8-10 Tuck Dragonflies

Station 3: 8-10 Plank Around The World
 
Part B)
 
As Many Rounds As Possible In 20 Minutes:

100m Farmer Carry
25 Calorie Row
25 KB Swing
25 Down Up
25 Butterfly Sit Up
 
Part C)
 
3 Sets:

10-20 Seconds Supinated Bar Hang
8 Scorpion

*Rest As Needed*
 
Modifications
 
Substitution For 100m Farmer Carry:
60-90 Seconds DB Suitcase Hold / 60-90 Seconds DB Front Rack Hold

Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 400m Run / 30 Alternating DB Snatch / 75 Double Under / 75 Single Under

Substitution For 10-20 Seconds Supinated Bar Hang:
30-40 Seconds Hollow Hold / 30-40 Seconds Flutter Kick

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:

4 Barbell Bulgarian Split Squat (Each Side)
4 Inchworm
4 Back Rack Lunge (Each Side)

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

Station 1: 8-10 Banded Psoas March

Station 2: 8-10 Tuck Dragonflies

Station 3: 8-10 Plank Around The World
 
Part C)
 
As Many Rounds As Possible In 20 Minutes:

100m Farmer Carry
25 Calorie Row
25 KB Swing
25 Down Up
25 Butterfly Sit Up
Part D)
 
3 Sets:

10-20 Seconds Supinated Bar Hang
8 Scorpion

*Rest As Needed*
 
Modifications
 
Substitution For 100m Farmer Carry:
60-90 Seconds DB Suitcase Hold / 60-90 Seconds DB Front Rack Hold

Substitution For 25 Calorie Row:
25 Calorie On Any Machine / 400m Run / 30 Alternating DB Snatch / 75 Double Under / 75 Single Under

Substitution For 10-20 Seconds Supinated Bar Hang:
30-40 Seconds Hollow Hold / 30-40 Seconds Flutter Kick

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:

4 Bench Press
Into
20-30 Seconds Max Reps Handstand Hold

*Rest As Needed*
 
Part B)
 
4 Sets:

2 Push Jerk + 2 Split Jerk

*65-75% Of 1rm Push Jerk*
 
Part C)
 
3 Sets:

200m KB Front Rack Carry

*Rest 2 Minutes Between Sets*
 
Modifications
 
Substitution For 200m KB Farmer Carry:
60-90 Seconds KB Front Rack Hold

SUNDAY

September 19, 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