Week 37 | September 2021
MONDAY
September 13, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As Many Rounds As Possible In 3 Minutes:
8 Step Up
4 V Up
8 Push Up
4 Burpee
*Rest 1 Minute Between Sets*
30-45 Seconds Snow Angel
30-45 Seconds Lat/Shoulder/Tricep Stretch
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
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*
30 Seconds Single Arm Banded Snow Angel (Each Side)
30-45 Seconds Lat/Shoulder/Tricep Stretch
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
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*
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*
30 Seconds Single Arm Banded Snow Angel (Each Side)
30-45 Seconds Lat/Shoulder/Tricep Stretch
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
4 Bench Press
8 Goblet Squats
20-30 Seconds Goblet Squat Hold
*65-75% Of 1rm Bench Press*
*Rest As Needed*
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*
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*
30 Seconds Single Arm Banded Snow Angel (Each Side)
30-45 Seconds Lat/Shoulder/Tricep Stretch
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
2 Snatch Balance
1 Tempo Overhead Squats (3 Seconds Descent)
*70-75% Of 1rm Snatch*
2 Pause At Knee Power Snatch + Hang Power Snatch
*60-70% Of 1rm Snatch*
45-60 Seconds Handstand Hold
20-30 Seconds Chin Over Bar Hold
*Rest As Needed*
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
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
(12 Minute Time Cap)
12 Tuck Dragonflies
6 Air Squat
3 Burpee High Knee,
30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold
*Rest As Needed*
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
(19 Minute Time Cap)
24 Crossbody V Up
6 DB Front Squat
3 DB Man Maker
30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold
*Rest As Needed*
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
Station 1: 30-45 Seconds Plank Leg Lift
Station 2: 5-8 Banded Hamstring Curl (Each Side)
(19 Minute Time Cap)
12 Calorie Row
6 Wall ball
3 DB Man Maker
30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold
*Rest As Needed*
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
4-8 Wide Grip Pull Up
10-20 Seconds Chin Over Bar Hold
8 DB Scapular Pull
*Rest As Needed*
Station 1: 30-45 Seconds Plank Leg Lift
Station 2: 5-8 Banded Hamstring Curl (Each Side)
(19 Minute Time Cap)
12 Calorie Row
6 Wallball
3 DB Man Maker
30-45 Seconds Banded Fire Hydrant (Each Side)
20-30 Seconds Seated L Sit Hold
*Rest As Needed*
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
3 Front Squats
Sets 1-2: 60-70%
Sets 3-5: 70-80%
10 Back Squats
Set 1: 55%
Set 2: 60%
Set 3: 65%
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
(10 Minute Time Cap)
20 Mountain Climber Twist
200m Run
20 Deadlift Jump
30-45 Seconds High Plank Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel
*Rest As Needed*
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
(10 Minute Time Cap)
10 DB Hang Power Clean
200m Run
10 Deadlift
30-45 Seconds Handstand Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel
*Rest As Needed*
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
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*
(10 Minute Time Cap)
10 DB Hang Power Clean
200m Run
10 Deadlift
30-45 Seconds Handstand Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel
*Rest As Needed*
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
Hang Power Clean + Power Clean + Hang Power Clean
*65-75% Of 1rm Power Clean*
*Rest As Needed*
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*
(10 Minute Time Cap)
10 Hang Power Clean
200m Run
10 Deadlift
30-45 Seconds Handstand Hold
30-45 Seconds Tuck Hold
30-45 Seconds Arch Snow Angel
*Rest As Needed*
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
Hang Power Clean + Squat Clean
Sets 1-2: 65-75%
Sets 3-4: 75-85%
6 Deficit Deadlifts
30-60 Seconds Weighted Wall Sit
*60-70% Of 1rm Deadlift*
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
#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
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
10-12 Slow Plank Shoulder Tap
30-60 Seconds Lateral Raise
*Rest As Needed*
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
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
10-12 Slow Plank Shoulder Tap
30-60 Seconds DB Lateral Raise
*Rest As Needed*
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
12 DB Death March
12 DB Strict Press
12 DB Sumo Squats
12 DB Arnold Press
*Rest As Needed*
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
10-12 Slow Plank Shoulder Tap
30-60 Seconds DB Lateral Raise
*Rest As Needed*
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
1-3 Snatch @70-75%
3 Snatch Press + 2 Snatch Push Press + 1 Snatch Balance
60-65% Of Overhead Squat
*Rest As Needed*
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
10-12 Slow Plank Shoulder Tap
30-60 Seconds DB Lateral Raise
*Rest As Needed*
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
1-2 Snatch
*65-75% Of 1rm Snatch*
5 Tall Jerks + 5-10 Seconds Split Jerk Hold
*Barbell To Light Weight*
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
400m Run
10 Tuck Dragonflies
20 Plank Around The World
10 Down Up
20 Butterfly Sit Up
10-20 Seconds Half Push Up Hold
8 Scorpion
*Rest As Needed*
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
100m Farmer Carry
400m Run
25 KB Swing
25 Down Up
25 Butterfly Sit Up
10-20 Seconds Supinated Bar Hang
8 Scorpion
*Rest As Needed*
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
Station 1: 8-10 Banded Psoas March
Station 2: 8-10 Tuck Dragonflies
Station 3: 8-10 Plank Around The World
100m Farmer Carry
25 Calorie Row
25 KB Swing
25 Down Up
25 Butterfly Sit Up
10-20 Seconds Supinated Bar Hang
8 Scorpion
*Rest As Needed*
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
4 Barbell Bulgarian Split Squat (Each Side)
4 Inchworm
4 Back Rack Lunge (Each Side)
*Rest As Needed*
Station 1: 8-10 Banded Psoas March
Station 2: 8-10 Tuck Dragonflies
Station 3: 8-10 Plank Around The World
100m Farmer Carry
25 Calorie Row
25 KB Swing
25 Down Up
25 Butterfly Sit Up
10-20 Seconds Supinated Bar Hang
8 Scorpion
*Rest As Needed*
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
4 Bench Press
Into
20-30 Seconds Max Reps Handstand Hold
*Rest As Needed*
2 Push Jerk + 2 Split Jerk
*65-75% Of 1rm Push Jerk*
200m KB Front Rack Carry
*Rest 2 Minutes Between Sets*
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