Week 39 | September 2021

MONDAY

September 27, 2021

Never let fear decide your FATE.

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
 
Part B)
 
5 Sets:

60 Seconds Wall Slide
30-40 Seconds German Stretch

*Rest As Needed*

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
 
Part B)
 
Every 2 Minutes For 10 Minutes (5 Sets):

60 Seconds Wall Slide
30-40 Seconds German Stretch

MOVEMENT DEMOS

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*
 
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
 
Part C)
 
Every 2 Minutes For 10 Minutes (5 Sets):

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

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*
 
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*
 
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
 
Part D)
 
Every 2 Minutes For 10 Minutes (5 Sets):

60 Seconds Wall Slide
30-40 Seconds German Stretch

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*
 
Part B)
 
6 Sets:

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*
 
Modifications
 
Substitution For 60-90 Seconds Handstand Hold:
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

TUESDAY

September 28, 2021

Never Give Up. Great things take time.

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
 
Part B)
 
3 Sets:

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

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
 
Part B)
 
3 Sets:

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

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*
 
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
 
Part C)
 
3 Sets:

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

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*
 
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*
 
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
 
Part D)
 
3 Sets:

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

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
 
Part B)
 
2 Sets:

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*

WEDNESDAY

September 29, 2021

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
 
Part B)
 
5 Sets:

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

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
 
Part B)
 
5 Sets:

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

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
 
Part B)
 
3 Rounds For Time:
(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*
 
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

GS60+

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

Power Clean + Hang Power Clean

*70-80% Of 1rm Power Clean*

*Rest As Needed*
 
Part B)
 
 
Part C)
 
3 Rounds For Time:
(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*
 
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

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+%
 
Part B)
 
4 Sets:

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*

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

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
 
Part B)
 
4 Sets:

10-12 Feet Shoulder Tap
30-60 Seconds High Plank Hold

*Rest As Needed*

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
 
Part B)
 
4 Sets:

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

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*
 
Part B)
 
For Time:
(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*
 
Modifications
 
Substitution For 30-60 Seconds Handstand Hold:
45-60 Seconds High To Low Plank Hold

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
 
Part B)
 
6 Sets:

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
 
Part D)
 
4 Sets:

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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Minutes To Find:

1 Rep Max Snatch
 
Part B)
 
5 Sets:

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

SATURDAY

October 02, 2021

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
 
Part B)
 
3 Sets:

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

MOVEMENT DEMOS

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
 
Part B)
 
3 Sets:

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

MOVEMENT DEMOS

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
 
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
 
Part C)
 
3 Sets:

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

MOVEMENT DEMOS

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*
 
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
 
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
 
Part D)
 
3 Sets:

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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 Sets:

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*
 
Part C)
 
3 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

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow