MONDAY

September 20, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

For Time:
(12 Minute Time Cap)

21-15-9

Burpee
Air Squat

*After Each Round, 200m Run*

Part B)

4 Sets:

15-20 Seconds Floor Seated Leg Lift
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*

Modifications

Substitution For 200m Run:
50 Mountain Climber Twist / 50 High Knee

MOVEMENT DEMOS

Burpee:
https://youtu.be/YbnnsqGosjE

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

Floor Seated Leg Lift:
https://youtu.be/WFTESeufic8

Reverse Plank Bridge:
https://youtu.be/y10DPAWyQgg

GS30

WARM UP

WORKOUT

Workout Details

Part A)

For Time:
(15 Minute Time Cap)

21-15-9

Burpee Deadlift
DB Push Press

*After Each Round, 200m Run*

Part B)

4 Sets:

15-20 Seconds Floor Seated Banded Lat Pull
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*

Modifications

Substitution For 200m Run:
50 Mountain Climber Twist / 50 High Knee

MOVEMENT DEMOS

Burpee Deadlift:
https://youtu.be/oo11Iyb9k3s

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

Floor Seated Banded Lat Pull:
https://youtu.be/MARGX5vKRv4

Reverse Plank Bridge:
https://youtu.be/y10DPAWyQgg

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Every 4 Minutes For 16 Minutes (4 Sets):

5 Back Squat

Sets 1-2: 70-75%
Sets 3-4: 75-85%

Part B)

For Time:
(15 Minute Time Cap)

21-15-9

Calorie Bike
Devils Press

Part C)

4 Sets:

15-20 Seconds Floor Seated Banded Lat Pull
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*

Modifications

Substitution For 5 Back Squat:
10 DB Front Squat + 60-90 Seconds Butterfly Sit Up

Substitution For 21-15-9 Calorie Bike:
21-15-9 Calorie On Any Machine / 60-50-40 Double Under / 100-80-60 Single Under / 80-70-60 Bicycle Kick

MOVEMENT DEMOS

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

Devils Press:
https://youtu.be/X4uuulPSaz0

Floor Seated Banded Lat Pull:
https://youtu.be/MARGX5vKRv4

Reverse Plank Bridge:
https://youtu.be/y10DPAWyQgg

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

3 Sets:

3 Strict Press
Into
30 Seconds Of Max Reps DB Strict Press

*75-85% Of 1rm Strict Press*

2 Sets:
10 Banded Monster Walk
20 Banded Good Morning

*Rest As Needed*

Part B)

Every 4 Minutes For 16 Minutes (4 Sets):

5 Back Squat

Sets 1-2: 70-75%
Sets 3-4: 75-85%

Part C)

For Time:
(15 Minute Time Cap)

21-15-9

Calorie Bike
Devils Press

Part D)

4 Sets:

15-20 Seconds Floor Seated Banded Lat Pull
20-30 Seconds Reverse Plank Bridge

*Rest As Needed*

Modifications

Substitution For 21-15-9 Calorie Bike:
21-15-9 Calorie On Any Machine / 60-50-40 Double Under / 100-80-60 Single Under / 80-70-60 Bicycle Kick

MOVEMENT DEMOS

Strict Press:
https://youtu.be/rDxIXuA75Ww

DB Strict Press:
https://youtu.be/yI-L6OX9H1c

Banded Monster Walk:
https://youtu.be/vPyPEAabmDI

Banded Good Morning:
https://youtu.be/uJtCTt7AWIg

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

Devils Press:
https://youtu.be/X4uuulPSaz0

Floor Seated Banded ALat Pull:
https://youtu.be/MARGX5vKRv4

Reverse Plank Bridge:
https://youtu.be/y10DPAWyQgg

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

3 Snatch Push Press + 3 Overhead Squat

*70-80% Of 1rm Snatch*

Part B)

Every 90 Seconds For 9 Minutes (6 Sets):

1 Power Snatch + 2 Hang Power Snatch

*65-75% Of 1rm Snatch*

Part C)

4 Sets:

8 DB Snow Angel
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 Snow Angel:
https://youtu.be/8YHUlS8CeHc

Banded Hollow Hold Lat Pulldown:
https://youtu.be/kgsTUUzLRWo

TUESDAY

September 21, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

3 Rounds For Time:
(12 Minute Time Cap)

200m Run
30 Butterfly Sit Up
30 Reverse Lunge

Part B)

5 Sets:

12 Kickbacks (Each Side)
6 Reverse Wrist Curl
30-45 Seconds High To Low Plank

*Rest As Needed*

Modifications

Substitution For 200m Run:
8-10 Calorie On Any Machine / 40 Double Under / 80 Single Under / 15 V Up / 50 Bicycle Kick

MOVEMENT DEMOS

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

Reverse Lunge:
https://youtu.be/eMLKiDyxg4I

Kickback:
https://youtu.be/ulXSY2FiZcQ

Reverse Wrist Curl:
https://youtu.be/WBZxGNtNhKM

High To Low Plank:
https://youtu.be/e0Ul54C6Z8k

GS30

WARM UP

WORKOUT

Workout Details

Part A)

3 Rounds For Time:
(19 Minute Time Cap)

30 Box Step Up
30 Butterfly Sit Up
400m Run

Part B)

5 Sets:

12 Banded Kickback (Each Side)
12 DB Reverse Wrist Curl

*Rest As Needed*

Modifications

Substitution For 30 Box Step Up:
15-20 Calorie On Any Machine / 20-25 Burpee / 40 Lunge / 20 Alternating DB Snatch

Substitution For 400m Run:
15-20 Calorie On Any Machine / 50 Double Under / 100 Single Under / 30 V Up / 100 Bicycle Kick

MOVEMENT DEMOS

Box Step Up:
https://youtu.be/YXeyBZWOrhI

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

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

DB Reverse Wrist Curl:
https://youtu.be/WBZxGNtNhKM

GS60

WARM UP

WORKOUT

Workout Details

Part A)

4 Sets:

8 Hip Thrust
8 Banded Fire Hydrant (Each Side)
20-30 Seconds Floor Extension

*Rest As Needed*

Part B)

3 Rounds For Time:
(19 Minute Time Cap)

500m Row
30 Butterfly Sit Up
400m Run

Part C)

5 Sets:

12 Banded Kickback (Each Side)
12 DB Reverse Wrist Curl

*Rest As Needed*

Modifications

Substitution For 500m Row:
15-20 Calorie On Any Machine / 20-25 Burpee / 40 Down Up / 30 Alternating DB Snatch

Substitution For 400m Run:
15-20 Calorie On Any Machine / 50 Double Under / 100 Single Under / 30 V Up / 100 Bicycle Kick

MOVEMENT DEMOS

Hip Thrust:
https://youtu.be/kxczTx009Bw

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

Floor Extension:
https://youtu.be/2IgJCgKD4wM

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

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

DB Reverse Wrist Curl:
https://youtu.be/WBZxGNtNhKM

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

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

Station 1: 8-12 DB Hammer Curl

Station 2: 30-45 Seconds Hollow Hold

Station 3: 8-12 DB Bent Over Lateral Raise

Station 4: Rest

Part B)

4 Sets:

8 Hip Thrust
8 Banded Fire Hydrant (Each Side)
20-30 Seconds Floor Extension

*Rest As Needed*

Part C)

3 Rounds For Time:
(19 Minute Time Cap)

500m Row
30 Butterfly Sit Up
400m Run

Part D)

5 Sets:

12 Banded Kickback (Each Side)
12 DB Reverse Wrist Curl

*Rest As Needed*

Modifications

Substitution For 500m Row:
15-20 Calorie On Any Machine / 20-25 Burpee / 40 Down Up / 30 Alternating DB Snatch

Substitution For 400m Run:
15-20 Calorie On Any Machine / 50 Double Under / 100 Single Under / 30 V Up / 100 Bicycle Kick

MOVEMENT DEMOS

DB Hammer Curl:
https://youtu.be/EUhyoiAuh3w

Hollow Hold:
https://youtu.be/05VsXYnk3Rw

DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY

Hip Thrust:
https://youtu.be/kxczTx009Bw

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

Floor Extension:
https://youtu.be/2IgJCgKD4wM

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

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

DB Reverse Wrist Curl:
https://youtu.be/WBZxGNtNhKM

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

2 Sets:

8 Front Squat

Sets 1: 70-75%
Sets 2: 75-80%

Part B)

8 Sets:

2 Back Squat

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-8: 75+%

Part C)

3 Sets:

12 Wall Slide
10 DB Tate Press

*Rest As Needed*

MOVEMENT DEMOS

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

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

Wall Slide:
https://youtu.be/DGAH8iyFY-M

DB Tate Press:
https://youtu.be/yaBmtkjBKjw

WEDNESDAY

September 22, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

2 Rounds For Time:
(10 Minute Time Cap)

30 Down Up High Knee
20 CrossBody V Up
10 Pike Push Up

Part B)

3 Sets:

30-45 Seconds Reverse Crunch
30-45 Seconds Tuck Hold
5-20 Seconds Clamshell (Each Side)

*Rest As Needed*

Modifications

No Modifications For Today.

MOVEMENT DEMOS

Down Up High Knee:
https://youtu.be/KCFSnnFwU48

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

Pike Push Up:
https://youtu.be/peEYewmt8IA

Reverse Crunch:
https://youtu.be/6n3rEgRKILU

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

Clamshell:
https://youtu.be/mGyK3FFSTYw

GS30

WARM UP

WORKOUT

Workout Details

Part A)

For Time:
(10 Minute Time Cap)

30 DB Hang Power Clean
20 Down Up Over DB
10 DB Shoulder To Overhead

Part B)

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Reverse Crunch

Station 2: 30-45 Seconds Tuck Hold

Station 3: 15-20 Seconds Banded Clamshell (Each Side)

*Rest 1 Minute*

5 Minutes For Max Reps:

High Plank Hold

Modifications

No Modifications For Today.

MOVEMENT DEMOS

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

Down Up Over DB:
https://youtu.be/DnRnQ9QC0ek

DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

Reverse Crunch:
https://youtu.be/6n3rEgRKILU

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

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

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

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Every 4 Minutes For 16 Minutes (4 Sets):

5 Pause Front Squat (1 Second Pause)

Sets 1-2: 70-75%
Sets 3-4: 75-80%

Part B)

For Time:
(10 Minute Time Cap)

30 DB Hang Power Clean
20 Down Up Over DB
10 DB Shoulder To Overhead

Part C)

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Reverse Crunch

Station 2: 30-45 Seconds Tuck Hold

Station 3: 15-20 Seconds Banded Clamshell (Each Side)

*Rest 1 Minute*

5 Minutes For Max Reps:

High Plank Hold

Modifications

Substitution For 5 Pause Front Squat:
10 DB Front Squat + 10 DB Push Press + 30-60 Seconds Flutter Kick

MOVEMENT DEMOS

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

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

Down Up Over DB:
https://youtu.be/DnRnQ9QC0ek

DB Shoulder To Overhead:
https://youtu.be/zW2STdOW6TA

Reverse Crunch:
https://youtu.be/6n3rEgRKILU

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

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

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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

5 Sets:

10 Death March
10 Seated DB Good Morning
30-45 Seconds Banded Deadbug

*Rest As Needed*

Part B)

Every 4 Minutes For 16 Minutes (4 Sets):

5 Pause Front Squat (1 Second Pause)

Sets 1-2: 70-75%
Sets 3-4: 75-80%

Part C)

For Time:
(10 Minute Time Cap)

30 Hang Power Clean
20 Down Up Over Bar
10 Shoulder To Overhead

Part D)

Every Minute On The Minute For 9 Minutes (3 Sets):

Station 1: 30-45 Seconds Reverse Crunch

Station 2: 30-45 Seconds Tuck Hold

Station 3: 15-20 Seconds Banded Clamshell (Each Side)

*Rest 1 Minute*

5 Minutes For Max Reps:

High Plank Hold

Modifications

No Modifications For Today.

MOVEMENT DEMOS

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

Seated DB Good Morning:
https://youtu.be/DjJSdK91U98

Banded Deadbug:
https://youtu.be/vvIiE3TyhhY

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

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

Down Up Over Bar:
https://youtu.be/toK64Ry4IL0

Shoulder To Overhead:
https://youtu.be/MaTEJ5uQWyA

Reverse Crunch:
https://youtu.be/6n3rEgRKILU

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

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

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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

Power Clean + Push Jerk

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-6: 75+%

Part B)

4 Sets:

8 Deadlift
5 Calorie Bike

*70-80% Of 1rm Deadlift*

Part C)

3 Sets:

20 Banded Glute Bridge
20-30 Seconds Weighted Plank Hold

*Rest As Needed*

MOVEMENT DEMOS

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

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

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI

Weighted Plank Hold:
https://youtu.be/AAzGgIu6ojc

THURSDAY

September 23, 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 24, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

6 Rounds For Time:
(12 Minute Time Cap)

200m Run
6 Tuck Up
3 Burpee

Part B)

4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*

Modifications

Substitution For 200m Run:
8-10 Calorie On Any Machine / 40 Mountain Climber / 80 High Knee / 15 Atomic Sit Up / 50 Bicycle Kick

MOVEMENT DEMOS

Tuck Up:
https://youtu.be/iT6izuDopbU

Burpee:
https://youtu.be/YbnnsqGosjE

Cossack Squat:
https://youtu.be/jgwCIsyHDyY

Bird Dog:
https://youtu.be/Hh2kIvLkkQw

Foam Roll Snow Angel:
https://youtu.be/hcBfwFtKXoM

GS30

WARM UP

WORKOUT

Workout Details

Part A)

6 Rounds For Time:
(16 Minute Time Cap)

9 V Up
6 Strict Pull Up
3 DB Deadlift

Part B)

4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*

Modifications

Substitution For 6 Strict Pull Up:
12 DB Bent Over Row / 12 DB Upright Row

MOVEMENT DEMOS

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

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

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

Cossack Squat:
https://youtu.be/jgwCIsyHDyY

Bird Dog:
https://youtu.be/Hh2kIvLkkQw

Foam Roll Snow Angel:
https://youtu.be/hcBfwFtKXoM

GS60

WARM UP

WORKOUT

Workout Details

Part A)

3 Sets:

10 Single Arm DB Strict Press (Each Side)
10 Banded KB Swing
10 Bodyweight Bulgarian Split Squat (Each Side)

3 Minutes Of Max Reps:

Toe Touch

Part B)

6 Rounds For Time:
(16 Minute Time Cap)

9 Calorie Bike
6 Strict Pull Up
3 Deadlift

Part C)

4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*

Modifications

Substitution For 9 Calorie Bike:
9 Calorie On Any Machine / 12 Down Up / 9 Burpee / 40 Double Under / 80 Single Under

Substitution For 6 Strict Pull Up:
12 DB Bent Over Row / 12 DB Upright Row

Substitution For 3 Deadlift:
6 DB Deadlift

MOVEMENT DEMOS

Single Arm DB Strict Press:
https://youtu.be/WbpDz0p-4gM

Banded KB Swing:
https://youtu.be/hshwImt6MLw

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

Toe Touch:
https://youtu.be/MnuowLijWGM

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

Deadlift:
https://youtu.be/lXUUM1itAkU

Cossack Squat:
https://youtu.be/jgwCIsyHDyY

Bird Dog:
https://youtu.be/Hh2kIvLkkQw

Foam Roll Snow Angel:
https://youtu.be/hcBfwFtKXoM

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

Every Minute On The Minute For 12 Minutes (12 Sets):

1 Snatch

Set 1-3: 55-65%
Set 4-6: 65-75%
Set 7-9: 75-85%
Set 10-12: 85+%

Part B)

3 Sets:

1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Overhead Squat

*65-70% Of 1rm Muscle Snatch*

3 Sets:

5 Halting Snatch Deadlift

*65-70% Of 1rm Snatch

*Rest As Needed*

Part C)

6 Rounds For Time:
(16 Minute Time Cap)

9 Calorie Bike
6 Strict Pull Up
3 Deadlift

Part D)

4 Sets:

45-60 Seconds Cossack Squat
45-60 Seconds Bird Dog
45-60 Seconds Foam Roll Snow Angel

*Rest As Needed*

Modifications

Substitution For 9 Calorie Bike:
9 Calorie On Any Machine / 12 Down Up / 9 Burpee / 40 Double Under / 80 Single Under

Substitution For 6 Strict Pull Up:
12 DB Bent Over Row / 12 DB Upright Row

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

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M

Deadlift:
https://youtu.be/lXUUM1itAkU

Cossack Squat:
https://youtu.be/jgwCIsyHDyY

Bird Dog:
https://youtu.be/Hh2kIvLkkQw

Foam Roll Snow Angel:
https://youtu.be/hcBfwFtKXoM

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

Every 2 Minutes For 10 Minutes:

1-3 Snatch

*70-80% Of 1rm Snatch*

Part B)

5 Sets:

8 Strict Press +10 Seconds Overhead Hold (Last Rep Only)
8 Death March

*65-70% Of 1rm Strict Press*

Part C)

4 Sets:

8 DB Hammer Curl
4 Pike Push Up

*Rest As Needed*

MOVEMENT DEMOS

Snatch:
https://youtu.be/Un40bWB2huI

Strict Press:
https://youtu.be/rDxIXuA75Ww

Overhead Hold:
https://youtu.be/niYHZ1qPkEo

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

DB Hammer Curl:
https://youtu.be/EUhyoiAuh3w

Pike Push Up:
https://youtu.be/peEYewmt8IA

SATURDAY

September 25, 2021

GS20
GS30
GS60
GS60+
GSOLY

GS20

WARM UP

WORKOUT

Workout Details

Part A)

5 Rounds For Time:
(15 Minute Time Cap)

20 Step Up
15 Feet Elevated Air Squat
10 Push Up

Part B)

2 Sets:

10 Side Lying Leg Raise (Each Side)
10 Split Lunge (Each Side)
30-45 Seconds Squat Hold

*Rest As Needed*

Modifications

Substitution For 20 Step Up:
30 Reverse Lunge

MOVEMENT DEMOS

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

Feet Elevated Air Squat:
https://youtu.be/Xn9YKJm2fCw

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

Side Lying Leg Raise:
https://youtu.be/q1yB82tjehw

Splite Lunge:
https://youtu.be/fNZMWb-X3to

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

GS30

WARM UP

WORKOUT

Workout Details

Part A)

5 Rounds For Time:
(20 Minute Time Cap)

20 Box Step Up
15 DB Thruster
10 Push Up

Part B)

2 Sets:

10 Banded Side Lying Leg Raise (Each Side)
5 DB Front Rack Split Lunge (Each Side)
30-45 Seconds Goblet Squat Hold

*Rest As Needed*

Modifications

Substitution For 20 Box Step Up:
30 Reverse Lunge / 30 Air Squat

MOVEMENT DEMOS

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

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

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

Side Lying Leg Raise:
https://youtu.be/q1yB82tjehw

Front Rack Split Lunge:
https://youtu.be/xbem7QmooV0

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

GS60

WARM UP

WORKOUT

Workout Details

Part A)

5 Sets:

12 DB Cuban Rotation
10 DB IYT
30 Seconds Banded Plank Hip Tap

*Rest As Needed*

Part B)

5 Rounds For Time:
(20 Minute Time Cap)

20 Box Step Up
15 Wallball
10 Push Up

Part C)

2 Sets:

10 Banded Side Lying Leg Raise (Each Side)
5 DB Front Rack Split Lunge (Each Side)
30-45 Seconds Goblet Squat Hold

*Rest As Needed*

Modifications

Substitution For 20 Box Step Up:
30 Reverse Lunge / 30 Air Squat

Substitution For 15 Wallball:
15 DB Thruster

MOVEMENT DEMOS

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

DB IYT:
https://youtu.be/nlUFNi3hROI

Banded Plank Hip Tap:
https://youtu.be/nsAayM7xxmk

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

Wallball:
https://youtu.be/eJ7TZf9JTFA

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

Side Lying Leg Raise:
https://youtu.be/q1yB82tjehw

Front Rack Split Lunge:
https://youtu.be/xbem7QmooV0

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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets:

1 Bear Complex
2 Thruster
3 Front Squat
45-60 Seconds Hanging Knee Raise Hold

*Rest As Needed*

Part B)

5 Sets:

12 DB Cuban Rotation
10 DB IYT
30 Seconds Banded Plank Hip Tap

*Rest As Needed*

Part C)

5 Rounds For Time:
(20 Minute Time Cap)

20 Box Step Up
15 Wallball
10 Push Up

Part D)

2 Sets:

10 Banded Side Lying Leg Raise (Each Side)
5 DB Front Rack Split Lunge (Each Side)
30-45 Seconds Goblet Squat Hold

*Rest As Needed*

Modifications

Substitution For 45-60 Seconds Hanging Knee Raise Hold:
60-75 Seconds Tuck Hollow Hold

Substitution For 20 Box Step Up:
30 Reverse Lunge / 30 Air Squat

MOVEMENT DEMOS

Bear Complex:
https://youtu.be/8cHzlT6WH_0

Thruster:
https://youtu.be/Jj6Ua6fbLOA

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

Hanging Knee Raise Hold:
https://youtu.be/tVrk5193mIU

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

DB IYT:
https://youtu.be/nlUFNi3hROI

Banded Plank Hip Tap:
https://youtu.be/nsAayM7xxmk

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

Wallball:
https://youtu.be/eJ7TZf9JTFA

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

Side Lying Leg Raise:
https://youtu.be/q1yB82tjehw

Front Rack Split Lunge:
https://youtu.be/xbem7QmooV0

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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

5 Sets:

8 Deficit Deadlift
8 Bodyweight Single Leg Romanian Deadlift

*Rest As Needed*

Part B)

Every 2 Minutes For 10 Minutes:

3 Push Press + 2 Push Jerk

*70-80% Of 1rm Push Press

Part C)

5 Sets:

45-60 Seconds Handstand Hold
20-30 Seconds Rest

*Rest As Needed*

MOVEMENT DEMOS

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

Bodyweight Single Leg Romanian Deadlift:
https://youtu.be/s54nMTWJYOk

Push Press:
https://youtu.be/cEwY4LL-hgU

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

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

SUNDAY

September 26, 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😊