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

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

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

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

Part B)

5 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

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

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

Part C)

5 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

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

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

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

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

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

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

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

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

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

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

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

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

Part C)

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

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

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

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

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

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

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

Part C)

Accumulate for quality

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

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

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

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

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

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

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

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

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

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

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

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

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

Part B)

5 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

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

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

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

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

Part C)

3 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

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

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

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

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

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

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

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

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

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

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

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

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

Part B)

3 sets

Deadlift x 10 reps @ 50-60%

Rest 90 seconds between sets

Part C)

Accumulate for quality

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

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

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

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

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

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

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

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

GS60

WARM UP

WORKOUT

Workout Details

Part A)

3 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

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

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

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

Part B)

3 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

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

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

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

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

Modifications

Substitution for row x 10-15 calories:
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😊