Week 38 | September 2021
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*
(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*
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
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*
(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*
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
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%
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
(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*
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
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*
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%
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
(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*
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
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*
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*
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*
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
(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*
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
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
(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*
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
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*
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
(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*
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
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
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*
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
(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*
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
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%
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+%
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*
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
(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*
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
(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
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%
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
(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
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
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*
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%
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
(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
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+%
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*
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*
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
(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*
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
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
(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*
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
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
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
(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*
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
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+%
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*
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
(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*
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
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*
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*
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*
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
(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*
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
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
(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*
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
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*
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
(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*
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
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*
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*
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
(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*
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
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*
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
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*
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😊
#staymoving