Week 40 | October 2021
MONDAY
October 04, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Run x 200 meters
DB front squat x 30 reps
DB push press x 30 reps
DB deadlift x 30 reps
Run x 200 meters
Time cap: 10 minutes
Run x 200 meters
DB front squat x 30 reps
DB push press x 30 reps
DB deadlift x 30 reps
Run x 200 meters
Time cap: 10 minutes
Part B)
3 sets
Butterfly sit up x 16 reps
Side tuck up x 8 reps (each side)
Plank hold x 30 seconds
Rest 30 seconds between sets
Butterfly sit up x 16 reps
Side tuck up x 8 reps (each side)
Plank hold x 30 seconds
Rest 30 seconds between sets
Modifications
Substitution for run x 200 meters:
Burpee x 8-10 reps / Down up x 9-12 reps / Double under or single under x 50 reps / mountain climber twist x 100 reps
Substitution for DB front squat x 30 reps:
Jumping air squat x 30 reps / floor touch to jump x 30 reps
Substitution for DB push press x 30 reps:
Push up x 30 reps / shoulder tap x 60 reps
Substitution for DB deadlift x 30 reps:
Deadlift jump x 30 reps
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
Burpee x 8-10 reps / Down up x 9-12 reps / Double under or single under x 50 reps / mountain climber twist x 100 reps
Substitution for DB front squat x 30 reps:
Jumping air squat x 30 reps / floor touch to jump x 30 reps
Substitution for DB push press x 30 reps:
Push up x 30 reps / shoulder tap x 60 reps
Substitution for DB deadlift x 30 reps:
Deadlift jump x 30 reps
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
MOVEMENT DEMOS
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
DB deadlift:
https://youtu.be/vApb63rw1_Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Plank hold:
https://youtu.be/TCZ3BireamU
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Run x 800 meters
DB box step over x 50 reps
DB push press x 50 reps
Run x 800 meters
Time cap: 14 minutes
Run x 800 meters
DB box step over x 50 reps
DB push press x 50 reps
Run x 800 meters
Time cap: 14 minutes
Part B)
5 sets
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
Modifications
Substitution for run x 800 meters:
Burpee or down up x 50 reps / Calorie on any machine x 30-40 reps / Down up devils press x 50 reps / Crossbody v up x 50 reps
Substitution for DB box step over x 50 reps:
DB front rack lunge x 20 reps
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
Burpee or down up x 50 reps / Calorie on any machine x 30-40 reps / Down up devils press x 50 reps / Crossbody v up x 50 reps
Substitution for DB box step over x 50 reps:
DB front rack lunge x 20 reps
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
MOVEMENT DEMOS
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Plank hold:
https://youtu.be/TCZ3BireamU
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Back squat x 5 reps
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Rest as needed between sets
Back squat x 5 reps
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Rest as needed between sets
Part B)
For time
Row x 750 meters
DB box step over x 50 reps
DB push press x 50 reps
Row x 750 meters
Time cap: 14 minutes
Row x 750 meters
DB box step over x 50 reps
DB push press x 50 reps
Row x 750 meters
Time cap: 14 minutes
Part C)
5 sets
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
Modifications
Substitution for back squat x 5 reps:
Every 4 minutes for 16 minutes:
DB front squat x 15 reps
Jumping air squat x 12 reps
Burpee over DB x 9 reps
Glute bridge hold x 30-60 seconds
Rest remaining time of each set
Substitution for row x 750 meters:
Calorie on any machine x 750 meters / 30 reps / run x 800 meters / burpee high knee x 50 reps / jumping jack x 50 reps + down up x 50 reps
Substitution for DB box step over x 50 reps:
DB front rack lunge
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
Every 4 minutes for 16 minutes:
DB front squat x 15 reps
Jumping air squat x 12 reps
Burpee over DB x 9 reps
Glute bridge hold x 30-60 seconds
Rest remaining time of each set
Substitution for row x 750 meters:
Calorie on any machine x 750 meters / 30 reps / run x 800 meters / burpee high knee x 50 reps / jumping jack x 50 reps + down up x 50 reps
Substitution for DB box step over x 50 reps:
DB front rack lunge
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Side tuck up:
https://youtu.be/cVuSKuCOF6s
https://youtu.be/HsnyHv61qMo
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Side tuck up:
https://youtu.be/cVuSKuCOF6s
GS80
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Snatch balance x 5 reps @ 50%
3 sets
Overhead squat x 5 reps @ 50%
3 sets
Snatch balance x 2 reps + overhead squat x 3 reps @ 50-60%
Rest 60-90 seconds between sets
Part B)
5 sets
Back squat x 5 reps
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Rest as needed between sets
Part C)
For time
Row x 750 meters
DB box step over x 50 reps
DB push press x 50 reps
Row x 750 meters
Time cap: 14 minutes
Part D)
5 sets
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
Modifications
Substitution for row x 750 meters:
Calorie on any machine x 750 meters / 30 reps / run x 800 meters / burpee high knee x 50 reps / jumping jack x 50 reps + down up x 50 reps
Substitution for DB box step over x 50 reps:
DB front rack lunge
Substitution for butterfly sit up x 20 reps:
DB plank slide x 20 reps
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
DB box step over:
https://youtu.be/-YvO_8BXuow
DB push press:
https://youtu.be/znW6BTFr6Io
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Side tuck up:
https://youtu.be/cVuSKuCOF6s
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
(1 power clean + 2 hang power clean) x 3 reps @ 50-60%
Rest 60 seconds between sets
(1 power clean + 2 hang power clean) x 3 reps @ 50-60%
Rest 60 seconds between sets
Part B)
10 sets
Bench press x 5 reps
Bulgarian split squat x 8 reps each side
Set 1-3: 50-55%
Set 4-6: 55-60%
Set 7-8: 65-70%
Set 9-10: 70-80%
Rest 90 seconds between sets
Bench press x 5 reps
Bulgarian split squat x 8 reps each side
Set 1-3: 50-55%
Set 4-6: 55-60%
Set 7-8: 65-70%
Set 9-10: 70-80%
Rest 90 seconds between sets
Part C)
2 sets
Flutter kick x 50 reps
Hollow hold x 30 seconds
Rest 15 seconds
Goblet cossack squat x 12 reps
Goblet front rack hold x 30 seconds
Rest 15 seconds
DB death march x 12 reps
DB farmer carry hold x 30 seconds
Rest 30 seconds
Flutter kick x 50 reps
Hollow hold x 30 seconds
Rest 15 seconds
Goblet cossack squat x 12 reps
Goblet front rack hold x 30 seconds
Rest 15 seconds
DB death march x 12 reps
DB farmer carry hold x 30 seconds
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Bench press:
https://youtu.be/OfAP9W7eF7Q
Bulgarian split squat:
https://youtu.be/CgwEVZUtDHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Goblet front rack hold:
https://youtu.be/LO5wPSo4h88
DB death march:
https://youtu.be/ksstmpzOS6E
TUESDAY
October 05 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 10 minutes
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
DB bent over row x 20 reps
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
DB bent over row x 20 reps
Part B)
Every minute for 3 minutes (3 sets)
Banded deadbug x 30-50 seconds
Every minute for 3 minutes (3 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
Banded deadbug x 30-50 seconds
Every minute for 3 minutes (3 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
Modifications
Substitution for DB floor press x 20 reps:
half push up hold x 60 seconds
Substitution for DB plank slide x 20 reps:
Plank to knee tap x 30 reps
Substitution for DB bent over row x 20 reps:
Bodyweight tricep extension x 30 reps
Substitution for banded deadbug x 30-50 seconds:
Deadbug x 30-50 seconds
Substitution for Run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
half push up hold x 60 seconds
Substitution for DB plank slide x 20 reps:
Plank to knee tap x 30 reps
Substitution for DB bent over row x 20 reps:
Bodyweight tricep extension x 30 reps
Substitution for banded deadbug x 30-50 seconds:
Deadbug x 30-50 seconds
Substitution for Run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
MOVEMENT DEMOS
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 20 minutes
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Part B)
Every minute for 5 minutes (5 sets)
Banded deadbug x 30-50 seconds
Every minute for 5 minutes (5 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
Banded deadbug x 30-50 seconds
Every minute for 5 minutes (5 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
Modifications
Substitution for Run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
Strict pull up x 20 reps:
DB bent over row x 20 reps / push up x 20 reps
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
Strict pull up x 20 reps:
DB bent over row x 20 reps / push up x 20 reps
MOVEMENT DEMOS
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
Banded wide grip pull up x 8-10 reps
Station 2
Chin over bar hold x 10-30 seconds
Rest remaining time of each set
Station 1
Banded wide grip pull up x 8-10 reps
Station 2
Chin over bar hold x 10-30 seconds
Rest remaining time of each set
Part B)
As many rounds as possible in 20 minutes
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Part C)
Every minute for 5 minutes (5 sets)
Banded deadbug x 30-50 seconds
Banded deadbug x 30-50 seconds
Every minute for 5 minutes (5 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
High to low plank x 30-50 seconds
Rest remaining time of each set
Modifications
Substitution for banded wide grip pull up x 8-10 reps:
DB bent over lateral raise x 8-10 reps / DB bent over row x 10-12 reps
Substitution for chin over bar hold x 10-30 seconds:
DB bent over row hold x 20-30 seconds / Half push up hold x 10-30 seconds
Substitution for Run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
Strict pull up x 20 reps:
DB bent over row x 20 reps / push up x 20 reps
DB bent over lateral raise x 8-10 reps / DB bent over row x 10-12 reps
Substitution for chin over bar hold x 10-30 seconds:
DB bent over row hold x 20-30 seconds / Half push up hold x 10-30 seconds
Substitution for Run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
Strict pull up x 20 reps:
DB bent over row x 20 reps / push up x 20 reps
MOVEMENT DEMOS
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS80
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
(3 power clean + 2 hang power clean + 1 push jerk) x 2 reps @ 50-60%
3 sets
(2 power clean + 1 hang power clean +1 push jerk) x 2 reps @ 55-65%
3 sets
(1 power clean + 1 hang power clean + 1 push jerk) x 2 reps @ 60-70%
Rest 90 seconds between sets
Part B)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
Banded wide grip pull up x 8-10 reps
Station 2
Chin over bar hold x 10-30 seconds
Rest remaining time of each set
Part C)
As many rounds as possible in 20 minutes
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Part D)
Every minute for 5 minutes (5 sets)
Banded deadbug x 30-50 seconds
Every minute for 5 minutes (5 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
Every minute for 5 minutes (5 sets)
High to low plank x 30-50 seconds
Rest remaining time of each set
Modifications
Substitution for banded wide grip pull up x 8-10 reps:
DB bent over lateral raise x 8-10 reps / DB bent over row x 10-12 reps
Substitution for chin over bar hold x 10-30 seconds:
DB bent over row hold x 20-30 seconds / Half push up hold x 10-30 seconds
Substitution for run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
Strict pull up x 20 reps:
DB bent over row x 20 reps / push up x 20 reps
DB bent over lateral raise x 8-10 reps / DB bent over row x 10-12 reps
Substitution for chin over bar hold x 10-30 seconds:
DB bent over row hold x 20-30 seconds / Half push up hold x 10-30 seconds
Substitution for run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
Strict pull up x 20 reps:
DB bent over row x 20 reps / push up x 20 reps
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push jerk:
https://youtu.be/CCvfqA0Ieko
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
8 sets
Strict pull up x 20 seconds
Rest x 40 seconds
Bench dip x 8 reps
Rest 30 seconds
Strict pull up x 20 seconds
Rest x 40 seconds
Bench dip x 8 reps
Rest 30 seconds
Part B)
3 sets
Front squat x 5 rep @ 50-60%
Rest 60 seconds
Front squat x 3 rep @ 60-70%
Rest 60 seconds
Front squat x 1 rep @ 70-80%
Rest 90 seconds
Front squat x 5 rep @ 50-60%
Rest 60 seconds
Front squat x 3 rep @ 60-70%
Rest 60 seconds
Front squat x 1 rep @ 70-80%
Rest 90 seconds
Part C)
Accumulate for quality
Strict press x 80 reps
Strict press x 80 reps
Modifications
Substitution for strict pull up x 20 seconds:
Half push up hold x 20 seconds / bent over row or DB bent over row x 20 seconds
Half push up hold x 20 seconds / bent over row or DB bent over row x 20 seconds
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Bench dip:
https://youtu.be/sbKPRzlkJgo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Strict press:
https://youtu.be/rDxIXuA75Ww
WEDNESDAY
October 06, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Double under x 50 reps or single unders x 80 reps
Alternating DB snatch x 10 reps
Time cap: 10 minutes
Double under x 50 reps or single unders x 80 reps
Alternating DB snatch x 10 reps
Time cap: 10 minutes
Part B)
Rotate stations every minute for 6 minutes (2 sets)
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Modifications
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / Russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
Substitution for alternating DB snatch x 10 reps:
burpee x 8 reps / down up x 10 reps
High knee x 80 reps / Bicycle kick x 80 reps / Russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
Substitution for alternating DB snatch x 10 reps:
burpee x 8 reps / down up x 10 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Leg lift:
https://youtu.be/H_WyGsU1dfY
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Part B)
5 rounds for time
Double under x 50 reps or single unders x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
Double under x 50 reps or single unders x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
Part C)
Rotate stations every minute for 15 minutes (5 sets)
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Modifications
Substitution for front squat x 5 reps:
DB front squat x 10-12 reps / jumping air squat x 20 reps
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
DB front squat x 10-12 reps / jumping air squat x 20 reps
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Leg lift:
https://youtu.be/H_WyGsU1dfY
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Part B)
5 rounds for time
Double under x 50 reps or single unders x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
Double under x 50 reps or single unders x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
Part C)
Rotate stations every minute for 15 minutes (5 sets)
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Modifications
Substitution for front squat x 5 reps:
DB front squat x 10-12 reps / jumping air squat x 20 reps
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
DB front squat x 10-12 reps / jumping air squat x 20 reps
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Leg lift:
https://youtu.be/H_WyGsU1dfY
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 55-65%
Rest 60-90 seconds between sets
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 55-65%
Rest 60-90 seconds between sets
Part B)
5 sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Part C)
5 rounds for time
Double under x 50 reps or single under x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
Double under x 50 reps or single under x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
Part D)
Rotate stations every minute for 15 minutes (5 sets)
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Station 1
Leg lift x 20 reps
Station 2
Mountain climber x 60-80 reps
Station 3
Slow plank shoulder tap x 20 reps
Tuck hold remaining time of each station
Modifications
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / Russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for double under x 50 reps or single under x 80 reps:
High knee x 80 reps / Bicycle kick x 80 reps / Russian twist x 80 reps / run x 200 meters / bent over row x 20 reps
MOVEMENT DEMOS
Pause at knee power snatch:
https://youtu.be/4Ru8mKw0tJY
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Power snatch:
https://youtu.be/MmHPIjbsW28
Leg lift:
https://youtu.be/H_WyGsU1dfY
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @40-50%
Rest 90 seconds between sets
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @40-50%
Rest 90 seconds between sets
Part B)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
Snatch romanian deadlift x 12-15 reps
Station 2
Banded pallof hold x 20-30 seconds each side
Station 3
Banded glute bridge x 30-45 seconds
Station 4
Plate russian twist x 30-45 seconds
Station 5
Plate ground to overhead x 20-30 reps
Rest remaining time of each set
Station 1
Snatch romanian deadlift x 12-15 reps
Station 2
Banded pallof hold x 20-30 seconds each side
Station 3
Banded glute bridge x 30-45 seconds
Station 4
Plate russian twist x 30-45 seconds
Station 5
Plate ground to overhead x 20-30 reps
Rest remaining time of each set
Part C)
3 sets
High to low plank x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
High to low plank x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Pause at knee power snatch:
https://youtu.be/4Ru8mKw0tJY
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Snatch romanian deadlift:
https://youtu.be/ayfgQJJsRzA
Banded pallof hold:
https://youtu.be/b6iw04FYmXk
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
THURSDAY
October 07, 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 08, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Down up over DB x 10 reps
DB deadlift x 20 reps
Down up over DB x 10 reps
DB hang power clean x 20 reps
Down up over DB x 10 reps
DB push press x 20 reps
Time cap: 12 minutes
Down up over DB x 10 reps
DB deadlift x 20 reps
Down up over DB x 10 reps
DB hang power clean x 20 reps
Down up over DB x 10 reps
DB push press x 20 reps
Time cap: 12 minutes
Part B)
2 Sets
Front raise x 8 reps
Lateral raise x 8 reps
Single leg Romanian deadlift x 8 reps each side
Rest 15-30 seconds between sets
Front raise x 8 reps
Lateral raise x 8 reps
Single leg Romanian deadlift x 8 reps each side
Rest 15-30 seconds between sets
Modifications
Substitution for DB deadlift x 20 reps:
Deadlift jump x 20 reps
Substitution for DB hang power clean x 20 reps:
Bodyweight tricep extension x 30 reps
Substitution for DB push press x 20 reps:
Pike push up x 20 reps
Deadlift jump x 20 reps
Substitution for DB hang power clean x 20 reps:
Bodyweight tricep extension x 30 reps
Substitution for DB push press x 20 reps:
Pike push up x 20 reps
MOVEMENT DEMOS
Down up over DB:
https://youtu.be/DnRnQ9QC0ek
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB push press:
https://youtu.be/znW6BTFr6Io
DB front raise:
https://youtu.be/LoJl47WAB3g
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Burpee over bar x 20 reps
Deadlift x 20 reps
Burpee over bar x 15 reps
DB hang power clean x 20 reps
Burpee over bar x 10 reps
Push press x 20 reps
Time cap: 17 minutes
Burpee over bar x 20 reps
Deadlift x 20 reps
Burpee over bar x 15 reps
DB hang power clean x 20 reps
Burpee over bar x 10 reps
Push press x 20 reps
Time cap: 17 minutes
Part B)
4 Sets
Front raise x 8 reps
Lateral raise x 8 reps
Cuban press x 8 reps
Single leg romanian deadlift x 8 reps each side
Rest 45-60 seconds between sets
Front raise x 8 reps
Lateral raise x 8 reps
Cuban press x 8 reps
Single leg romanian deadlift x 8 reps each side
Rest 45-60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push press:
https://youtu.be/cEwY4LL-hgU
DB front raise:
https://youtu.be/LoJl47WAB3g
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
GS60
WARM UP
WORKOUT
Workout Details
Part A)
For time
Burpee over bar x 20 reps
Deadlift x 20 reps
Burpee over bar x 15 reps
DB hang power clean x 20 reps
Burpee over bar x 10 reps
Push press x 20 reps
Time cap: 17 minutes
Burpee over bar x 20 reps
Deadlift x 20 reps
Burpee over bar x 15 reps
DB hang power clean x 20 reps
Burpee over bar x 10 reps
Push press x 20 reps
Time cap: 17 minutes
Part B)
4 Sets
Front raise x 8 reps
Lateral raise x 8 reps
Cuban press x 8 reps
Single leg romanian deadlift x 8 reps each side
Rest 45-60 seconds between sets
Front raise x 8 reps
Lateral raise x 8 reps
Cuban press x 8 reps
Single leg romanian deadlift x 8 reps each side
Rest 45-60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push press:
https://youtu.be/cEwY4LL-hgU
DB front raise:
https://youtu.be/LoJl47WAB3g
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Power clean x 5 reps @ 50-60%
Row x 12 calories
Rest remaining time of each set
Power clean x 5 reps @ 50-60%
Row x 12 calories
Rest remaining time of each set
Part B)
3 sets
Strict press x 15 reps
Rest 30 seconds
Banded push up x 10 reps
Rest 30 seconds
Single arm DB arnold press x 5 reps each side
Rest 60 seconds
Strict press x 15 reps
Rest 30 seconds
Banded push up x 10 reps
Rest 30 seconds
Single arm DB arnold press x 5 reps each side
Rest 60 seconds
Part C)
For time
Burpee over bar x 30 reps
Deadlift x 25 reps
Burpee over bar x 20 reps
Hang power clean x 25 reps
Burpee over bar x 10 reps
Shoulder to overhead x 25 reps
Time cap: 15 minutes
Burpee over bar x 30 reps
Deadlift x 25 reps
Burpee over bar x 20 reps
Hang power clean x 25 reps
Burpee over bar x 10 reps
Shoulder to overhead x 25 reps
Time cap: 15 minutes
Part D)
3 Sets
DB front raise x 8 reps
DB lateral raise x 8 reps
Single leg romanian deadlift x 8 reps each side
Rest 45-60 seconds between sets
DB front raise x 8 reps
DB lateral raise x 8 reps
Single leg romanian deadlift x 8 reps each side
Rest 45-60 seconds between sets
Modifications
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 cal / down up over bar x 12 reps / straight leg sit up x 20 reps / shoulder tap x 40 reps
Sprint x 200 meters / calorie on any machine x 12 cal / down up over bar x 12 reps / straight leg sit up x 20 reps / shoulder tap x 40 reps
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Strict press:
https://youtu.be/rDxIXuA75Ww
Banded push up:
https://youtu.be/4lrKtgPYbkg
Single arm DB arnold press:
https://youtu.be/kskxoWPJPOc
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
DB front raise:
https://youtu.be/LoJl47WAB3g
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
High box jump x 5 reps
Rest 15 seconds
DB arnold press x 10 reps
Rest 15 seconds
Single arm banded lat pull x 15 reps each side
Rest 30 seconds
High box jump x 5 reps
Rest 15 seconds
DB arnold press x 10 reps
Rest 15 seconds
Single arm banded lat pull x 15 reps each side
Rest 30 seconds
Part B)
3 sets
Deadlift x 10 reps @ 50-60%
Rest 90 seconds between sets
Deadlift x 10 reps @ 50-60%
Rest 90 seconds between sets
Part C)
Accumulate for quality
Bicep curl x 100 reps
Bicep curl x 100 reps
Modifications
Substitution for high box jump x 5 reps:
Vertical jump x 5-8 reps / glute bridge hold x 30-45 seconds
Vertical jump x 5-8 reps / glute bridge hold x 30-45 seconds
MOVEMENT DEMOS
High box jump:
https://youtu.be/rNaluifn1BA
DB arnold press:
https://youtu.be/exBh2XBCAsI
Banded lat pull:
https://youtu.be/Harx9qiO-Ws
Deadlift:
https://youtu.be/lXUUM1itAkU
Bicep curl:
https://youtu.be/bEykt_1Ik-0
SATURDAY
October 09, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 12 minutes (3 sets)
Run x 400 meters
Tuck up x 10-20 reps
Assisted banded push up x 10 reps
Rest remaining time of each set
Run x 400 meters
Tuck up x 10-20 reps
Assisted banded push up x 10 reps
Rest remaining time of each set
Part B)
Rotate stations every minute for 4 minutes (2 sets)
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Modifications
Substitution for run x 400 meter:
Calorie on any machine x 25 reps / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
Substitution for assisted banded push up x 10 reps:
Push up x 10 reps
Substitution for banded hamstring curl x 30-50 seconds:
Hamstring curl x 30-50 seconds
Substitution for banded kickback x 15-30 seconds each side:
Kickback x 15-30 seconds each side
Calorie on any machine x 25 reps / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
Substitution for assisted banded push up x 10 reps:
Push up x 10 reps
Substitution for banded hamstring curl x 30-50 seconds:
Hamstring curl x 30-50 seconds
Substitution for banded kickback x 15-30 seconds each side:
Kickback x 15-30 seconds each side
MOVEMENT DEMOS
Tuck up:
https://youtu.be/iT6izuDopbU
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded kickback:
https://youtu.be/kqoBiHeYLjE
GS40
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 25 minutes (5 sets)
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
Rest remaining time of each set
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
Rest remaining time of each set
Part B)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Modifications
Substitution for run x 400 meter:
Calorie on any machine x 25 reps / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
Calorie on any machine x 25 reps / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
MOVEMENT DEMOS
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded kickback:
https://youtu.be/kqoBiHeYLjE
https://youtu.be/YoqU047BHRs
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded kickback:
https://youtu.be/kqoBiHeYLjE
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
IYT x 8 reps
Cuban press x 8 reps
Rest 30 seconds between sets
IYT x 8 reps
Cuban press x 8 reps
Rest 30 seconds between sets
Part B)
Every 5 minutes for 25 minutes (5 sets)
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
Rest remaining time of each set
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
Rest remaining time of each set
Part C)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Modifications)
Substitution for row x 400 meter:
Calorie on any machine x 25 reps / run x 400 meters / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
Calorie on any machine x 25 reps / run x 400 meters / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
MOVEMENT DEMOS
IYT:
https://youtu.be/nlUFNi3hROI
Cuban press:
https://youtu.be/nLuN7k5Sbpg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded kickback:
https://youtu.be/kqoBiHeYLjE
GS80
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Bike x 12 calories
Single arm banded row x 9 reps (each side)
Lateral lunge x 6 reps
Rest 30 seconds between sets
Bike x 12 calories
Single arm banded row x 9 reps (each side)
Lateral lunge x 6 reps
Rest 30 seconds between sets
Part B)
3 sets
IYT x 8 reps
Cuban press x 8 reps
Rest 30 seconds between sets
IYT x 8 reps
Cuban press x 8 reps
Rest 30 seconds between sets
Part C)
Every 5 minutes for 25 minutes (5 sets)
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
Rest remaining time of each set
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
Rest remaining time of each set
Part D)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Station 1
Banded hamstring curl x 30-50 seconds
Station 2
Banded kickback x 15-30 seconds each side
Rest remaining time of each set
Modifications
Substitution for bike x 12 calories:
Calorie on any machine x 12 calories / run x 200 meters / walking lunge x 20 reps / Russian twist x 50 reps
Substitution for row x 400 meter:
Calorie on any machine x 25 reps / run x 400 meters / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
Calorie on any machine x 12 calories / run x 200 meters / walking lunge x 20 reps / Russian twist x 50 reps
Substitution for row x 400 meter:
Calorie on any machine x 25 reps / run x 400 meters / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
MOVEMENT DEMOS
Single arm banded row:
https://youtu.be/Harx9qiO-Ws
Lateral lunge:
https://youtu.be/uRRGmnlOUWI
IYT:
https://youtu.be/nlUFNi3hROI
Cuban press:
https://youtu.be/nLuN7k5Sbpg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded kickback:
https://youtu.be/kqoBiHeYLjE
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
Row x 10-15 calories
Station 2
KB overhead hold x 30-45 seconds
Station 3
Down up over KB x 10 -15 reps
Station 4
Banded KB swing x 10 -15 reps
Station 5
Crossbody v up x 30-45 seconds
Rest remaining time of each set
Station 1
Row x 10-15 calories
Station 2
KB overhead hold x 30-45 seconds
Station 3
Down up over KB x 10 -15 reps
Station 4
Banded KB swing x 10 -15 reps
Station 5
Crossbody v up x 30-45 seconds
Rest remaining time of each set
Part B)
4 sets
Back squat x 12 reps @ 50-60%
Rest 60 seconds
Back squat x 10 reps @ 55-65%
Rest 60 seconds
Back squat x 8 reps @ 60-70%
Rest 2 minutes
Back squat x 12 reps @ 50-60%
Rest 60 seconds
Back squat x 10 reps @ 55-65%
Rest 60 seconds
Back squat x 8 reps @ 60-70%
Rest 2 minutes
Modifications
Substitution for row x 10-15 calories:
Calorie on any machine x 10-15 seconds / air squat x 15-30 reps
Calorie on any machine x 10-15 seconds / air squat x 15-30 reps
MOVEMENT DEMOS
KB overhead hold:
https://youtu.be/8IS6noAchyM
Down up over KB:
https://youtu.be/DnRnQ9QC0ek
Banded KB swing:
https://youtu.be/hshwImt6MLw
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Back squat:
https://youtu.be/HsnyHv61qMo
SUNDAY
October 10, 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