Week 39 | September 2021
MONDAY
September 27, 2021
Never let fear decide your FATE.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(10 Minute Time Cap)
10 Lunge
10 Push Up
20 Lunge
10 Push Up
30 Lunge
10 Push Up
(10 Minute Time Cap)
10 Lunge
10 Push Up
20 Lunge
10 Push Up
30 Lunge
10 Push Up
Part B)
5 Sets:
60 Seconds Wall Slide
30-40 Seconds German Stretch
*Rest As Needed*
60 Seconds Wall Slide
30-40 Seconds German Stretch
*Rest As Needed*
MOVEMENT DEMOS
Lunge:
https://youtu.be/QT9qNmPv7nE
Push Up:
https://youtu.be/A0kHvANcgZk
Wall Slide:
https://youtu.be/DGAH8iyFY-M
German Stretch:
https://youtu.be/Rt5OfKBM8hQ
GS30
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(15 Minute Time Cap)
10 Alternating DB Snatch
10 Front Rack Lunge
20 Alternating DB Snatch
10 Front Rack Lunge
30 Alternating DB Snatch
10 Front Rack Lunge
(15 Minute Time Cap)
10 Alternating DB Snatch
10 Front Rack Lunge
20 Alternating DB Snatch
10 Front Rack Lunge
30 Alternating DB Snatch
10 Front Rack Lunge
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
60 Seconds Wall Slide
30-40 Seconds German Stretch
60 Seconds Wall Slide
30-40 Seconds German Stretch
MOVEMENT DEMOS
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Front Rack Lunge
https://youtu.be/GtFpfL51wZo
Wall Slide:
https://youtu.be/DGAH8iyFY-M
German Stretch:
https://youtu.be/Rt5OfKBM8hQ
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
8 Back Squat
30-45 Seconds Banded Row
8 Banded Push Up
30-45 Seconds Banded Tricep Extension
Set 1: 55-65%
Set 2: 65-70%
Set 3: 70-75%
*Rest As Needed*
8 Back Squat
30-45 Seconds Banded Row
8 Banded Push Up
30-45 Seconds Banded Tricep Extension
Set 1: 55-65%
Set 2: 65-70%
Set 3: 70-75%
*Rest As Needed*
Part B)
For Time:
(15 Minute Time Cap)
10 Alternating DB Snatch
10 Front Rack Lunge
20 Alternating DB Snatch
10 Front Rack Lunge
30 Alternating DB Snatch
10 Front Rack Lunge
(15 Minute Time Cap)
10 Alternating DB Snatch
10 Front Rack Lunge
20 Alternating DB Snatch
10 Front Rack Lunge
30 Alternating DB Snatch
10 Front Rack Lunge
Part C)
Every 2 Minutes For 10 Minutes (5 Sets):
60 Seconds Wall Slide
30-40 Seconds German Stretch
60 Seconds Wall Slide
30-40 Seconds German Stretch
Modifications
Substitution For 8 Back Squat:
8 DB Front Squat + 8 Jumping Air Squat / 20-30 Seconds Squat Hold
8 DB Front Squat + 8 Jumping Air Squat / 20-30 Seconds Squat Hold
MOVEMENT DEMOS
Back Squat:
https://youtu.be/HsnyHv61qMo
Banded Row:
https://youtu.be/Eq06svMgwAg
Banded Push Up:
https://youtu.be/4lrKtgPYbkg
Banded Tricep Extension:
https://youtu.be/1BHa7hD40bk
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Front Rack Lunge
https://youtu.be/GtFpfL51wZo
Wall Slide:
https://youtu.be/DGAH8iyFY-M
German Stretch:
https://youtu.be/Rt5OfKBM8hQ
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
4 Tempo DB Bench Press (3 Seconds Descent)
8 1-1-2 DB Bench Press
30-60 Seconds Banded Hip Stretch (Each Side)
*Rest As Needed*
4 Tempo DB Bench Press (3 Seconds Descent)
8 1-1-2 DB Bench Press
30-60 Seconds Banded Hip Stretch (Each Side)
*Rest As Needed*
Part B)
3 Sets:
8 Back Squat
30-45 Seconds Banded Row
8 Banded Push Up
30-45 Seconds Banded Tricep Extension
Set 1: 55-65%
Set 2: 65-70%
Set 3: 70-75%
*Rest As Needed*
8 Back Squat
30-45 Seconds Banded Row
8 Banded Push Up
30-45 Seconds Banded Tricep Extension
Set 1: 55-65%
Set 2: 65-70%
Set 3: 70-75%
*Rest As Needed*
Part C)
For Time:
(15 Minute Time Cap)
10 Alternating DB Snatch
10 Front Rack Lunge
20 Alternating DB Snatch
10 Front Rack Lunge
30 Alternating DB Snatch
10 Front Rack Lunge
(15 Minute Time Cap)
10 Alternating DB Snatch
10 Front Rack Lunge
20 Alternating DB Snatch
10 Front Rack Lunge
30 Alternating DB Snatch
10 Front Rack Lunge
Part D)
Every 2 Minutes For 10 Minutes (5 Sets):
60 Seconds Wall Slide
30-40 Seconds German Stretch
60 Seconds Wall Slide
30-40 Seconds German Stretch
MOVEMENT DEMOS
DB Bench Press:
https://youtu.be/hBgI282QNE8
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Back Squat:
https://youtu.be/HsnyHv61qMo
Banded Row:
https://youtu.be/Eq06svMgwAg
Banded Push Up:
https://youtu.be/4lrKtgPYbkg
Banded Tricep Extension:
https://youtu.be/1BHa7hD40bk
Alternating DB Snatch:
https://youtu.be/oNGTVMs3O6g
Front Rack Lunge
https://youtu.be/GtFpfL51wZo
Wall Slide:
https://youtu.be/DGAH8iyFY-M
German Stretch:
https://youtu.be/Rt5OfKBM8hQ
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
1 Snatch Balance
2 Tempo Overhead Squat (3 Seconds Descent)
*75-80% Of 1rm Snatch*
1 Snatch Balance
2 Tempo Overhead Squat (3 Seconds Descent)
*75-80% Of 1rm Snatch*
Part B)
6 Sets:
1 Pause At Knee Power Snatch + 2 Hang Power Snatch
*60-70% Of 1rm Snatch*
1 Pause At Knee Power Snatch + 2 Hang Power Snatch
*60-70% Of 1rm Snatch*
Part C)
3 Sets:
60-90 Seconds Handstand Hold
20-30 Seconds Hanging Knee Raise Hold
*Rest As Needed*
60-90 Seconds Handstand Hold
20-30 Seconds Hanging Knee Raise Hold
*Rest As Needed*
Modifications
Substitution For 60-90 Seconds Handstand Hold:
60-90 Seconds Feet Elevated Shoulder Tap / 60-90 Seconds High To Low Plank
60-90 Seconds Feet Elevated Shoulder Tap / 60-90 Seconds High To Low Plank
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
Hanging Knee Raise Hold:
https://youtu.be/tVrk5193mIU
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
Hanging Knee Raise Hold:
https://youtu.be/tVrk5193mIU
TUESDAY
September 28, 2021
Never Give Up. Great things take time.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As Many Round As Possible In 19 Minutes:
20 Hanging Knee Raise
20 Burpee
50 Double Under / 100 Single Under
20 DB Deadlift
20 Push Up
20 Hanging Knee Raise
20 Burpee
50 Double Under / 100 Single Under
20 DB Deadlift
20 Push Up
Part B)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
Modifications
Substitution For 20 Hanging Knee Raise:
20 Tuck Up / 30-50 Seconds Hollow Hold
Substitution For 50 Double Under / 100 Single Under:
12-15 Calorie On Any Machine / 100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
20 Tuck Up / 30-50 Seconds Hollow Hold
Substitution For 50 Double Under / 100 Single Under:
12-15 Calorie On Any Machine / 100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
MOVEMENT DEMOS
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Burpee:
https://youtu.be/YbnnsqGosjE
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Banded Laying Lat Pulldown:
https://youtu.be/7BBHKYbn4MI
https://youtu.be/YoqU047BHRs
Burpee:
https://youtu.be/YbnnsqGosjE
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Banded Laying Lat Pulldown:
https://youtu.be/7BBHKYbn4MI
GS30
WARM UP
WORKOUT
Workout Details
Part A)
As Many Round As Possible In 19 Minutes:
20 Hanging Knee Raise
20 Burpee
50 Double Under / 100 Single Under
20 DB Deadlift
20 Push Up
20 Hanging Knee Raise
20 Burpee
50 Double Under / 100 Single Under
20 DB Deadlift
20 Push Up
Part B)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
Modifications
Substitution For 20 Hanging Knee Raise:
20 Tuck Up / 30-50 Seconds Hollow Hold
Substitution For 50 Double Under / 100 Single Under:
12-15 Calorie On Any Machine / 100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
20 Tuck Up / 30-50 Seconds Hollow Hold
Substitution For 50 Double Under / 100 Single Under:
12-15 Calorie On Any Machine / 100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
MOVEMENT DEMOS
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Burpee:
https://youtu.be/YbnnsqGosjE
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
DB Deadlift:
https://youtu.be/vApb63rw1_Q
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Banded Laying Lat Pulldown:
https://youtu.be/7BBHKYbn4MI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
8 Single Leg Romanian Deadlift (Each Side)
8 Deep Lunge
8 Banded Step Out (Each Side)
8 Samsom Lunge
*Rest As Needed*
8 Single Leg Romanian Deadlift (Each Side)
8 Deep Lunge
8 Banded Step Out (Each Side)
8 Samsom Lunge
*Rest As Needed*
Part B)
As Many Round As Possible In 19 Minutes:
20 Calorie Row
20 Burpee
50 Double Under / 100 Single Under
20 Deadlift
20 Push Up
20 Calorie Row
20 Burpee
50 Double Under / 100 Single Under
20 Deadlift
20 Push Up
Part C)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
Modifications
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 40 DB Push Press / 400m Run / 100 Mountain Climber Twist / 100 Shoulder Tap
Substitution For 50 Double Under / 100 Single Under:
100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
20 Calorie On Any Machine / 40 DB Push Press / 400m Run / 100 Mountain Climber Twist / 100 Shoulder Tap
Substitution For 50 Double Under / 100 Single Under:
100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
MOVEMENT DEMOS
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
Deep Lunge:
https://youtu.be/i4y5HEJDjYE
Banded Step Out:
https://youtu.be/bIPumZGJkI0
Samson Lunge:
https://youtu.be/qLsqtQawBUo
Burpee:
https://youtu.be/YbnnsqGosjE
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Banded Laying Lat Pulldown:
https://youtu.be/7BBHKYbn4MI
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
2-4 Negative Pull Up
15-20 Seconds Hanging Knee Raise
3 Sets:
2-4 Strict Pull Up
15-20 Seconds Hanging Knee Tuck Hold
*Rest As Needed*
2-4 Negative Pull Up
15-20 Seconds Hanging Knee Raise
3 Sets:
2-4 Strict Pull Up
15-20 Seconds Hanging Knee Tuck Hold
*Rest As Needed*
Part B)
3 Sets:
8 Single Leg Romanian Deadlift (Each Side)
8 Deep Lunge
8 Banded Step Out (Each Side)
8 Samsom Lunge
*Rest As Needed*
8 Single Leg Romanian Deadlift (Each Side)
8 Deep Lunge
8 Banded Step Out (Each Side)
8 Samsom Lunge
*Rest As Needed*
Part C)
As Many Round As Possible In 19 Minutes:
20 Calorie Row
20 Burpee
50 Double Under / 100 Single Under
20 Deadlift
20 Push Up
20 Calorie Row
20 Burpee
50 Double Under / 100 Single Under
20 Deadlift
20 Push Up
Part D)
3 Sets:
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
60-90 Seconds Banded Hip Stretch (Each Side)
20-30 Seconds Laying Banded Lat Pulldown
*Rest As Needed*
Modifications
Substitution For 2-4 Negative Pull Up:
6-8 Banded Row / 6-8 Pall Off Press (Each Side)
Substitution For 15-20 Seconds Hanging Knee Raise:
20-30 Seconds Hollow Hold / 20-30 Seconds Hollow Rock
Substitution For 2-4 Strict Pull Up:
4-6 DB Upright Row / 4-6 Single Arm DB Bent Over Row
Substitution For 15-20 Seconds Hanging Knee Tuck Hold:
20-30 Seconds Tuck Hollow Hold
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 40 DB Push Press / 400m Run / 100 Mountain Climber Twist / 100 Shoulder Tap
Substitution For 50 Double Under / 100 Single Under:
100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
6-8 Banded Row / 6-8 Pall Off Press (Each Side)
Substitution For 15-20 Seconds Hanging Knee Raise:
20-30 Seconds Hollow Hold / 20-30 Seconds Hollow Rock
Substitution For 2-4 Strict Pull Up:
4-6 DB Upright Row / 4-6 Single Arm DB Bent Over Row
Substitution For 15-20 Seconds Hanging Knee Tuck Hold:
20-30 Seconds Tuck Hollow Hold
Substitution For 20 Calorie Row:
20 Calorie On Any Machine / 40 DB Push Press / 400m Run / 100 Mountain Climber Twist / 100 Shoulder Tap
Substitution For 50 Double Under / 100 Single Under:
100 Bicycle Kick / 100 High Knee / 100 Butt Kicker
MOVEMENT DEMOS
Negative Pull Up:
https://youtu.be/-y3DRXICl8U
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Hanging Knee Tuck Hold:
https://youtu.be/tVrk5193mIU
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
Deep Lunge:
https://youtu.be/i4y5HEJDjYE
Banded Step Out:
https://youtu.be/bIPumZGJkI0
Samson Lunge:
https://youtu.be/qLsqtQawBUo
Burpee:
https://youtu.be/YbnnsqGosjE
Double Under:
https://youtu.be/SqGUx2OolfM
Single Under:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
Push Up:
https://youtu.be/A0kHvANcgZk
Banded Hip Stretch:
https://youtu.be/_VNyomCzhvo
Banded Laying Lat Pulldown:
https://youtu.be/7BBHKYbn4MI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
1 Power Clean + 5 Front Squat
Sets 1-2: 65-75% Of 1rm Power Clean
Sets 3-5: 75-85% Of 1rm Power Clean
1 Power Clean + 5 Front Squat
Sets 1-2: 65-75% Of 1rm Power Clean
Sets 3-5: 75-85% Of 1rm Power Clean
Part B)
2 Sets:
6 Back Squat + 10 Pause On Last Rep
Set 1: 60-70%
Set 2: 70-80%
6 Back Squat + 10 Pause On Last Rep
Set 1: 60-70%
Set 2: 70-80%
Part C)
4 Sets:
45-60 Seconds Cat Cow
30-45 Seconds Tuck Up
15-30 Seconds Cobra Stretch
*Rest As Needed*
45-60 Seconds Cat Cow
30-45 Seconds Tuck Up
15-30 Seconds Cobra Stretch
*Rest As Needed*
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Back Squat:
https://youtu.be/HsnyHv61qMo
Cat Cow:
https://youtu.be/iq8y9UY93TY
Tuck Up:
https://youtu.be/iT6izuDopbU
Cobra Stretch:
https://youtu.be/QZUzZIsXQzw
WEDNESDAY
September 29, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds For Time:
(10 Minute Time Cap)
10 Tuck Up
10 Floor Touch To Jump
200m Run
(10 Minute Time Cap)
10 Tuck Up
10 Floor Touch To Jump
200m Run
Part B)
5 Sets:
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
Modifications
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
MOVEMENT DEMOS
Tuck Up:
https://youtu.be/iT6izuDopbU
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS30
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds For Time:
(10 Minute Time Cap)
10 Strict Pull Up
10 DB Power Clean And Jerk
200m Run
(10 Minute Time Cap)
10 Strict Pull Up
10 DB Power Clean And Jerk
200m Run
Part B)
5 Sets:
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
Modifications
Substitution For 10 Strict Pull Up:
12 DB Bent Over Row
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
12 DB Bent Over Row
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
MOVEMENT DEMOS
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
9 Sets:
Front Squat
Set 1: 5@65%
Set 2: 3@70%
Set 3: 1@75%
Set 4: 5@70%
Set 5: 3@75%
Set 6: 1@80%
Set 7: 5@75%
Set 8: 3@80%
Set 9: 1@85%
*Rest As Needed*
Front Squat
Set 1: 5@65%
Set 2: 3@70%
Set 3: 1@75%
Set 4: 5@70%
Set 5: 3@75%
Set 6: 1@80%
Set 7: 5@75%
Set 8: 3@80%
Set 9: 1@85%
*Rest As Needed*
Part B)
3 Rounds For Time:
(10 Minute Time Cap)
10 Strict Pull Up
10 DB Power Clean And Jerk
200m Run
(10 Minute Time Cap)
10 Strict Pull Up
10 DB Power Clean And Jerk
200m Run
Part C)
5 Sets:
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
Modifications
Substitution For 10 Strict Pull Up:
12 DB Bent Over Row
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
12 DB Bent Over Row
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
MOVEMENT DEMOS
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
DB Power Clean And Jerk:
https://youtu.be/akiGZsDkVtc
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
Power Clean + Hang Power Clean
*70-80% Of 1rm Power Clean*
*Rest As Needed*
Power Clean + Hang Power Clean
*70-80% Of 1rm Power Clean*
*Rest As Needed*
Part B)
9 Sets:
Front Squat
Set 1: 5@65%
Set 2: 3@70%
Set 3: 1@75%
Set 4: 5@70%
Set 5: 3@75%
Set 6: 1@80%
Set 7: 5@75%
Set 8: 3@80%
Set 9: 1@85%
*Rest As Needed*
Front Squat
Set 1: 5@65%
Set 2: 3@70%
Set 3: 1@75%
Set 4: 5@70%
Set 5: 3@75%
Set 6: 1@80%
Set 7: 5@75%
Set 8: 3@80%
Set 9: 1@85%
*Rest As Needed*
Part C)
3 Rounds For Time:
(10 Minute Time Cap)
10 Strict Pull Up
10 Power Clean And Jerk
200m Run
(10 Minute Time Cap)
10 Strict Pull Up
10 Power Clean And Jerk
200m Run
Part D)
5 Sets:
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
30-45 Seconds Flutter Kick
30-45 Seconds Superman Hold
30-45 Seconds Hollow Rock
*Rest As Needed*
Modifications
Substitution For 10 Strict Pull Up:
12 DB Bent Over Row
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
12 DB Bent Over Row
Substitution For 200m Run:
8-10 Calorie On Any Machine / 10-12 Down Up Over Bar / 50 Mountain Climber
MOVEMENT DEMOS
Power Clean:
https://youtu.be/AbJEX5trkkU
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
Front Squat:
https://youtu.be/-_Nw3jP6J1w
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
Power Clean And Jerk:
https://youtu.be/qQrIc0Vg37A
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Superman Hold:
https://youtu.be/_9m66z0DYGs
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
Push Jerk + Split Jerk
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-6: 80+%
Push Jerk + Split Jerk
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-6: 80+%
Part B)
4 Sets:
8 Deficit Deadlift
30-60 Seconds Weighted Plank Hold
*60-70% Of 1rm Deadlift*
8 Deficit Deadlift
30-60 Seconds Weighted Plank Hold
*60-70% Of 1rm Deadlift*
Part C)
3 Sets:
10 Banded Face Pull
10 Banded Kickback (Each Side)
10 DB IYT
*Rest As Needed*
10 Banded Face Pull
10 Banded Kickback (Each Side)
10 DB IYT
*Rest As Needed*
MOVEMENT DEMOS
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
Weighted Plank Hold:
https://youtu.be/AAzGgIu6ojc
Banded Face Pull:
https://youtu.be/XjItcZfIZno
Banded Kickback:
https://youtu.be/kqoBiHeYLjE
DB IYT:
https://youtu.be/nlUFNi3hROI
THURSDAY
September 30, 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
October 01, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(10 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 Bicycle Kick
100 Shoulder Tap
50 Walking Lunge
(10 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 Bicycle Kick
100 Shoulder Tap
50 Walking Lunge
Part B)
4 Sets:
10-12 Feet Shoulder Tap
30-60 Seconds High Plank Hold
*Rest As Needed*
10-12 Feet Shoulder Tap
30-60 Seconds High Plank Hold
*Rest As Needed*
MOVEMENT DEMOS
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
Bicycle Kick:
https://youtu.be/sENWl9TXe0Q
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Feet Shoulder Tap:
https://youtu.be/643c_UblR40
High Plank Hold:
https://youtu.be/R9BwzAQkZpk
GS30
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(16 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 KB Russian Swing
100 Shoulder Tap
50 Walking Lunge
(16 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 KB Russian Swing
100 Shoulder Tap
50 Walking Lunge
Part B)
4 Sets:
15-20 Seconds Hollow Hold
30-60 Seconds Handstand Hold
*Rest As Needed*
15-20 Seconds Hollow Hold
30-60 Seconds Handstand Hold
*Rest As Needed*
Modifications
Substitution For 30-60 Seconds Handstand Hold:
45-60 Seconds High To Low Plank Hold
45-60 Seconds High To Low Plank Hold
MOVEMENT DEMOS
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Handstand Hold:
https://youtu.be/eA5dynhksjs
GS60
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
6 Single Arm DB Deadlift (Each Side)
6 Single Arm KB Swing (Each Side)
60-90 Seconds High To Low Plank
*Rest As Needed*
6 Single Arm DB Deadlift (Each Side)
6 Single Arm KB Swing (Each Side)
60-90 Seconds High To Low Plank
*Rest As Needed*
Part B)
For Time:
(16 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 KB Russian Swing
100 Shoulder Tap
50 Walking Lunge
(16 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 KB Russian Swing
100 Shoulder Tap
50 Walking Lunge
Part C)
4 Sets:
15-20 Seconds Hollow Hold
30-60 Seconds Handstand Hold
*Rest As Needed*
15-20 Seconds Hollow Hold
30-60 Seconds Handstand Hold
*Rest As Needed*
Modifications
Substitution For 30-60 Seconds Handstand Hold:
45-60 Seconds High To Low Plank Hold
45-60 Seconds High To Low Plank Hold
MOVEMENT DEMOS
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
Single Arm KB Swing:
https://youtu.be/0mhCxlCI4g0
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Handstand Hold:
https://youtu.be/eA5dynhksjs
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute On The Minute For 5 Minutes:
1 Snatch
*75-85% Of 1rm Snatch*
Every 2 Minutes For 6 Minutes:
1 Snatch
3 Attempts For 1rm Snatch
1 Snatch
*75-85% Of 1rm Snatch*
Every 2 Minutes For 6 Minutes:
1 Snatch
3 Attempts For 1rm Snatch
Part B)
6 Sets:
1 Snatch Push Press + 2 Snatch Balance
60-70% Of Overhead Squat
*Rest As Needed*
1 Snatch Push Press + 2 Snatch Balance
60-70% Of Overhead Squat
*Rest As Needed*
Part C)
For Time:
(16 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 KB Russian Swing
100 Shoulder Tap
50 Walking Lunge
(16 Minute Time Cap)
50 Walking Lunge
100 Mountain Climber
100 KB Russian Swing
100 Shoulder Tap
50 Walking Lunge
Part D)
4 Sets:
15-20 Seconds Hollow Hold
30-60 Seconds Handstand Hold
*Rest As Needed*
15-20 Seconds Hollow Hold
30-60 Seconds Handstand Hold
*Rest As Needed*
Modifications
Substitution For 30-60 Seconds Handstand Hold:
45-60 Seconds High To Low Plank Hold
45-60 Seconds High To Low Plank Hold
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
Walking Lunge:
https://youtu.be/tL4jZh4NVHs
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
Handstand Hold:
https://youtu.be/eA5dynhksjs
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
12 Minutes To Find:
1 Rep Max Snatch
1 Rep Max Snatch
Part B)
5 Sets:
5 Tall Jerk + 2 Split Jerk + 5-10 Seconds Split Jerk Hold
*Barbell To Light Weight*
5 Tall Jerk + 2 Split Jerk + 5-10 Seconds Split Jerk Hold
*Barbell To Light Weight*
Part C)
Every 2 Minutes For 10 Minutes (5 Sets)
20 Frog Pump
Max Hollow Hold
20 Frog Pump
Max Hollow Hold
MOVEMENT DEMOS
Snatch:
https://youtu.be/Un40bWB2huI
Tall Jerk:
https://youtu.be/PlGNg9uJ6kA
Split Jerk Hold:
https://youtu.be/qjcKmLAM2CE
Frog Pump:
https://youtu.be/Osb0ucHuu3Y
Hollow Hold:
https://youtu.be/05VsXYnk3Rw
SATURDAY
October 02, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(15 Minute Time Cap)
800m Run
20 Air Squat
20 Tuck Up
400m Run
15 Air Squat
15 Tuck Up
200m Run
10 Air Squat
10 Tuck Up
(15 Minute Time Cap)
800m Run
20 Air Squat
20 Tuck Up
400m Run
15 Air Squat
15 Tuck Up
200m Run
10 Air Squat
10 Tuck Up
Part B)
3 Sets:
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
Modifications
Substitution For 800m-400m-200m Run:
40-30-20 Calorie On Any Machine / 1000m-800m-400m Row / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
40-30-20 Calorie On Any Machine / 1000m-800m-400m Row / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
MOVEMENT DEMOS
Air Squat:
https://youtu.be/aCsSvnjockk
Tuck Up:
https://youtu.be/iT6izuDopbU
Wrist Flexion Stretch:
https://youtu.be/EUewactTENM
Plank To Knee Tap:
https://youtu.be/1kZ2cIsPbE0
GS30
WARM UP
WORKOUT
Workout Details
Part A)
For Time:
(20 Minute Time Cap)
800m Run
20 Goblet Squat
20 Tuck Up
400m Run
15 Goblet Squat
15 Tuck Up
200m Run
10 Goblet Squat
10 Tuck Up
(20 Minute Time Cap)
800m Run
20 Goblet Squat
20 Tuck Up
400m Run
15 Goblet Squat
15 Tuck Up
200m Run
10 Goblet Squat
10 Tuck Up
Part B)
3 Sets:
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
Modifications
Substitution For 800m-400m-200m Run:
40-30-20 Calorie On Any Machine / 1000m-800m-400m Row / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
40-30-20 Calorie On Any Machine / 1000m-800m-400m Row / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
MOVEMENT DEMOS
Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
Tuck Up:
https://youtu.be/iT6izuDopbU
Wrist Flexion Stretch:
https://youtu.be/EUewactTENM
Plank To Knee Tap:
https://youtu.be/1kZ2cIsPbE0
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute On The Minute For 12 Minutes (4 Sets):
Station 1: 8-10 Jefferson Curl
Station 2: 8-10 Single Leg Donkey Kick (Each Side)
Station 3: 20-30 Seconds Mountain Climber Twist
Station 1: 8-10 Jefferson Curl
Station 2: 8-10 Single Leg Donkey Kick (Each Side)
Station 3: 20-30 Seconds Mountain Climber Twist
Part B)
For Time:
(20 Minute Time Cap)
1000m Row
20 Back Squat
20 Tuck Up
750m Row
15 Back Squat
15 Tuck Up
500m Row
10 Back Squat
10 Tuck Up
(20 Minute Time Cap)
1000m Row
20 Back Squat
20 Tuck Up
750m Row
15 Back Squat
15 Tuck Up
500m Row
10 Back Squat
10 Tuck Up
Part C)
3 Sets:
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
Modifications
Substitution For 1000m / 750m / 500m Row:
40-30-20 Calorie On Any Machine / 800m-400m-200m Run / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
40-30-20 Calorie On Any Machine / 800m-400m-200m Run / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
MOVEMENT DEMOS
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Single Leg Donkey Kick:
https://youtu.be/rzvBdm_BzL8
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Back Squat:
https://youtu.be/HsnyHv61qMo
Tuck Up:
https://youtu.be/iT6izuDopbU
Wrist Flexion Stretch:
https://youtu.be/EUewactTENM
Plank To Knee Tap:
https://youtu.be/1kZ2cIsPbE0
GS60+
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
5 Lateral Lunge (Each Side)
10 Barbell Back Rack Lunge
45-60 Seconds Flutter Kick
*Rest As Needed*
5 Lateral Lunge (Each Side)
10 Barbell Back Rack Lunge
45-60 Seconds Flutter Kick
*Rest As Needed*
Part B)
Every Minute On The Minute For 12 Minutes (4 Sets):
Station 1: 8-10 Jefferson Curl
Station 2: 8-10 Single Leg Donkey Kick (Each Side)
Station 3: 20-30 Seconds Mountain Climber Twist
Station 1: 8-10 Jefferson Curl
Station 2: 8-10 Single Leg Donkey Kick (Each Side)
Station 3: 20-30 Seconds Mountain Climber Twist
Part C)
For Time:
(20 Minute Time Cap)
1000m Row
20 Back Squat
20 Tuck Up
750m Row
15 Back Squat
15 Tuck Up
500m Row
10 Back Squat
10 Tuck Up
(20 Minute Time Cap)
1000m Row
20 Back Squat
20 Tuck Up
750m Row
15 Back Squat
15 Tuck Up
500m Row
10 Back Squat
10 Tuck Up
Part D)
3 Sets:
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
10-20 Seconds Wrist Flexion Stretch
8 Plank To Knee Tap
*Rest As Needed*
Modifications
Substitution For 1000m / 750m / 500m Row:
40-30-20 Calorie On Any Machine / 800m-400m-200m Run / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
40-30-20 Calorie On Any Machine / 800m-400m-200m Run / 50-40-30 Burpee / 200-150-100 Double Under / Single Under
MOVEMENT DEMOS
Lateral Lunge:
https://youtu.be/uRRGmnlOUWI
Back Rack Lunge:
https://youtu.be/h597_xUTL_o
Flutter Kick:
https://youtu.be/eXHVnJKEwKI
Jefferson Curl:
https://youtu.be/UyM9mLwST28
Single Leg Donkey Kick:
https://youtu.be/rzvBdm_BzL8
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
Back Squat:
https://youtu.be/HsnyHv61qMo
Tuck Up:
https://youtu.be/iT6izuDopbU
Wrist Flexion Stretch:
https://youtu.be/EUewactTENM
Plank To Knee Tap:
https://youtu.be/1kZ2cIsPbE0
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets:
2 Bench Press
Into
20-30 Seconds Hollow Rock
*Rest As Needed*
2 Bench Press
Into
20-30 Seconds Hollow Rock
*Rest As Needed*
Part B)
4 Sets:
3 Push Jerk + 2 Split Jerk
*55-65% Of 1rm Push Jerk*
3 Push Jerk + 2 Split Jerk
*55-65% Of 1rm Push Jerk*
Part C)
3 Sets:
100m KB Overhead Carry
*Rest 2 Minutes Between Sets*
100m KB Overhead Carry
*Rest 2 Minutes Between Sets*
Modifications
Substitution For 100m KB Overhead Carry:
100m KB Farmer Carry / 45-60 Seconds KB Front Rack Hold OR Carry
100m KB Farmer Carry / 45-60 Seconds KB Front Rack Hold OR Carry
MOVEMENT DEMOS
Bench Press:
https://youtu.be/OfAP9W7eF7Q
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
Push Jerk:
https://youtu.be/CCvfqA0Ieko
Split Jerk:
https://youtu.be/sHT50XslTBc
KB Overhead Carry:
https://youtu.be/W_H_Mh1NMDY
SUNDAY
October 03, 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