MONDAY

September 13, 2021

GS20
GS30
GS60
GS60+
GSOLY

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

MOVEMENT DEMOS

Step Up:
https://youtu.be/ukZ9aVXsGhg

V Up:
https://youtu.be/5F4LUi_O_jY

Push Up:
https://youtu.be/A0kHvANcgZk

Burpee:
https://youtu.be/YbnnsqGosjE

Snow Angel:
https://youtu.be/eFuubbEtw4s

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

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

Back Squat:
https://youtu.be/HsnyHv61qMo

Banded Clamshell:
https://youtu.be/mGyK3FFSTYw

Banded Push Up:
https://youtu.be/4lrKtgPYbkg

Banded Frog Pump:
https://youtu.be/VLcWaNFVsZQ

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)

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

MOVEMENT DEMOS

Bench Press:
https://youtu.be/OfAP9W7eF7Q

Goblet Squat:
https://youtu.be/Jv_oZyuSvX4

Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ

Back Squat:
https://youtu.be/HsnyHv61qMo

Banded Clamshell:
https://youtu.be/mGyK3FFSTYw

Banded Push Up:
https://youtu.be/4lrKtgPYbkg

Banded Frog Pump:
https://youtu.be/VLcWaNFVsZQ

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

Power Snatch:
https://youtu.be/MmHPIjbsW28

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

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

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

Handstand Hold:
https://youtu.be/eA5dynhksjs

Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c

TUESDAY

September 14, 2021

GS20
GS30
GS60
GS60+
GSOLY

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

Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4

Air Squat:
https://youtu.be/aCsSvnjockk

Burpee High Knee:
https://youtu.be/cov2CguO5Gg

Banded Fire Hydrant:
https://youtu.be/mzD44lsSSZk

Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE

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

Crossbody V Up:
https://youtu.be/5uvi1EiZ13k

DB Front Squat:
https://youtu.be/NCgj_SxrMB4

DB Man Maker:
https://youtu.be/_6vbOXBLCD4

Banded Fire Hydrant:
https://youtu.be/mzD44lsSSZk

Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE

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

Plank Leg Lift:
https://youtu.be/P619Ffp_UWU

Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw

Wallball:
https://youtu.be/eJ7TZf9JTFA

DB Man Maker:
https://youtu.be/_6vbOXBLCD4

Banded Fire Hydrant:
https://youtu.be/mzD44lsSSZk

Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE

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*

MOVEMENT DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w

Back Squat:
https://youtu.be/HsnyHv61qMo

Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo

Tuck Drangonflies:
https://youtu.be/G_Mo2iJ05n4

Superman Hold:
https://youtu.be/_9m66z0DYGs

WEDNESDAY

September 15, 2021

GS20
GS30
GS60
GS60+
GSOLY

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

Mountain Climber Twist:
https://youtu.be/cB211wggl4E

Deadlift Jump:
https://youtu.be/VAOh9hgLDjY

High Plank Hold:
https://youtu.be/R9BwzAQkZpk

Tuck Hold:
https://youtu.be/X2aHytPs8jY

Arch Snow Angel:
https://youtu.be/GOfzWTv4ilY

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

MOVEMENT DEMOS

DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY

DB Deadlift:
https://youtu.be/vApb63rw1_Q

Handstand Hold:
https://youtu.be/eA5dynhksjs

Tuck Hold:
https://youtu.be/X2aHytPs8jY

Arch Snow Angel:
https://youtu.be/GOfzWTv4ilY

GS60

WARM UP

WORKOUT

Workout Details

Part A)

9 Sets:

Front Squat

Set 1: 5@60%
Set 2: 3@65%
Set 3:1@70%
Set 4: 5@65%
Set 5: 3@70%
Set 6: 1@75%
Set 7: 5@70%
Set 8: 3@75%
Set 9:1@80%

*Rest As Needed*

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

MOVEMENT DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w

DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY

Deadlift:
https://youtu.be/lXUUM1itAkU

Handstand Hold:
https://youtu.be/eA5dynhksjs

Tuck Hold:
https://youtu.be/X2aHytPs8jY

Arch Snow Angel:
https://youtu.be/GOfzWTv4ilY

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)

9 Sets:

Front Squat

Set 1: 5@60%
Set 2: 3@65%
Set 3:1@70%
Set 4: 5@65%
Set 5: 3@70%
Set 6: 1@75%
Set 7: 5@70%
Set 8: 3@75%
Set 9:1@80%

*Rest As Needed*

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

MOVEMENT DEMOS

Hang Power Clean:
https://youtu.be/CgeMWG0_9kY

Power Clean:
https://youtu.be/AbJEX5trkkU

Front Squat:
https://youtu.be/-_Nw3jP6J1w

Deadlift:
https://youtu.be/lXUUM1itAkU

Handstand Hold:
https://youtu.be/eA5dynhksjs

Tuck Hold:
https://youtu.be/X2aHytPs8jY

Arch Snow Angel:
https://youtu.be/GOfzWTv4ilY

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

Hang Power Clean:
https://youtu.be/CgeMWG0_9kY

Squat Clean:
https://youtu.be/yT489tRHZg8

Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A

Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew

Pall Off Press:
https://youtu.be/b6iw04FYmXk

Banded Kickback:
https://youtu.be/kqoBiHeYLjE

Cuban Rotation:
https://youtu.be/FpJpn0xCmBY

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
GS30
GS60
GS60+
GSOLY

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

Atomic Sit Up:
https://youtu.be/iZI5825LLAg

High Knee:
https://youtu.be/cWduJyaxxgo

Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0

Slow Plank Shoulder Tap:
https://youtu.be/3aLPIhE4AiY

Lateral Raise:
https://youtu.be/GftTlsvGX9s

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

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs

Double Under:
https://youtu.be/SqGUx2OolfM

Single Under:
https://youtu.be/lzDV6Az0Sfg

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Slow Plank Shoulder Tap:
https://youtu.be/3aLPIhE4AiY

DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg

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

MOVEMENT DEMOS

DB Death March:
https://youtu.be/ksstmpzOS6E

DB Strict Press:
https://youtu.be/LXR_jjtnQyQ

DB Sumo Squat:
https://youtu.be/GST2klimifE

DB Arnold Press:
https://youtu.be/exBh2XBCAsI

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs

Double Under:
https://youtu.be/SqGUx2OolfM

Single Under:
https://youtu.be/lzDV6Az0Sfg

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Slow Plank Shoulder Tap:
https://youtu.be/3aLPIhE4AiY

DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg

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

MOVEMENT DEMOS

Snatch:
https://youtu.be/Un40bWB2huI

Snatch Press:
https://youtu.be/vUk7DIRss1I

Snatch Push Press:
https://youtu.be/sg6wMbkTwWU

Snatch Balance:
https://youtu.be/bqQJy2EtH4k

Overhead Squat:
https://youtu.be/iaj6zdfZhTI

Hanging Knee Raise:
https://youtu.be/YoqU047BHRs

Double Under:
https://youtu.be/SqGUx2OolfM

Single Under:
https://youtu.be/lzDV6Az0Sfg

Thruster:
https://youtu.be/Jj6Ua6fbLOA

Slow Plank Shoulder Tap:
https://youtu.be/3aLPIhE4AiY

DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg

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

MOVEMENT DEMOS

Snatch:
https://youtu.be/Un40bWB2huI

Tall Jerk:
https://youtu.be/PlGNg9uJ6kA

Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE

Crossbody V Up:
https://youtu.be/5uvi1EiZ13k

Plank Hold:
https://youtu.be/TCZ3BireamU

SATURDAY

September 18, 2021

GS20
GS30
GS60
GS60+
GSOLY

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

MOVEMENT DEMOS

Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4

Plank Around The World:
https://youtu.be/IkD0IyMI1TI

Down Up:
https://youtu.be/E-gzFtuecIs

Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

Half Push Up Hold:
https://youtu.be/LOPZjjsPy1Q

Scorpion:
https://youtu.be/JEkSMoxhZO0

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

MOVEMENT DEMOS

Farmer Carry:
https://youtu.be/6zDlRVZekXc

KB Swing:
https://youtu.be/DWB0TmruJuA

Down Up:
https://youtu.be/E-gzFtuecIs

Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

Supinated Bar Hang:
https://youtu.be/KyFu3kkxcQc

Scorpion:
https://youtu.be/JEkSMoxhZO0

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

MOVEMENT DEMOS

Banded Psoas March:
https://youtu.be/de17F2IWB9E

Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4

Plank Around The World:
https://youtu.be/IkD0IyMI1TI

Farmer Carry:
https://youtu.be/6zDlRVZekXc

KB Swing:
https://youtu.be/DWB0TmruJuA

Down Up:
https://youtu.be/E-gzFtuecIs

Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

Supinated Bar Hang:
https://youtu.be/KyFu3kkxcQc

Scorpion:
https://youtu.be/JEkSMoxhZO0

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

MOVEMENT DEMOS

Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU

Inchworm:
https://youtu.be/2N-vP_P13hY

Back Rack Lunge:
https://youtu.be/h597_xUTL_o

Banded Psoas March:
https://youtu.be/de17F2IWB9E

Tuck Dragonflies:
https://youtu.be/G_Mo2iJ05n4

Plank Around The World:
https://youtu.be/IkD0IyMI1TI

Farmer Carry:
https://youtu.be/6zDlRVZekXc

KB Swing:
https://youtu.be/DWB0TmruJuA

Down Up:
https://youtu.be/E-gzFtuecIs

Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

Supinated Bar Hang:
https://youtu.be/KyFu3kkxcQc

Scorpion:
https://youtu.be/JEkSMoxhZO0

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

MOVEMENT DEMOS

Bench Press:
https://youtu.be/OfAP9W7eF7Q

Handstand Hold:
https://youtu.be/eA5dynhksjs

Push Jerk:
https://youtu.be/CCvfqA0Ieko

Split Jerk:
https://youtu.be/sHT50XslTBc

KB Front Rack Carry:
https://youtu.be/YBEPblHxKfI

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😊