Week 40 | October 2021
MONDAY
October 04, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
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
Butterfly sit up x 16 reps
Side tuck up x 8 reps (each side)
Plank hold x 30 seconds
Rest 30 seconds between sets
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
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
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
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
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
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
Butterfly sit up x 20 reps
Side tuck up x 10 reps (each side)
Rest 30 seconds between sets
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
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
(1 power clean + 2 hang power clean) x 3 reps @ 50-60%
Rest 60 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
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
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
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
DB bent over row x 20 reps
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
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
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
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
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
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
Run x 400 meters
DB floor press x 20 reps
DB plank slide x 20 reps
Strict pull up x 20 reps
Banded deadbug x 30-50 seconds
High to low plank x 30-50 seconds
Rest remaining time of each set
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)
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)
High to low plank x 30-50 seconds
Rest remaining time of each set
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
Strict pull up x 20 seconds
Rest x 40 seconds
Bench dip x 8 reps
Rest 30 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
Strict press x 80 reps
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
Double under x 50 reps or single unders x 80 reps
Alternating DB snatch x 10 reps
Time cap: 10 minutes
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
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
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Double under x 50 reps or single unders x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
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
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
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Double under x 50 reps or single unders x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
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
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
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 55-65%
Rest 60-90 seconds between sets
Front squat x 5 reps @ 50%
Rest 30 seconds
Row x 12 calories
Rest 60 seconds between sets
Double under x 50 reps or single under x 80 reps
Power snatch x 10 reps
Time cap: 10 minutes
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
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
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @40-50%
Rest 90 seconds between 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
High to low plank x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
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
#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
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
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
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
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
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
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
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
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
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
Power clean x 5 reps @ 50-60%
Row x 12 calories
Rest remaining time of each set
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
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
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
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
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
Deadlift x 10 reps @ 50-60%
Rest 90 seconds between sets
Bicep curl x 100 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
Run x 400 meters
Tuck up x 10-20 reps
Assisted banded push up x 10 reps
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
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
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
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
Calorie on any machine x 25 reps / banded hollow hold lat pulldown x 50 reps / bent over row x 50 reps
MOVEMENT DEMOS
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
IYT x 8 reps
Cuban press x 8 reps
Rest 30 seconds between sets
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
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
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
Bike x 12 calories
Single arm banded row x 9 reps (each side)
Lateral lunge x 6 reps
Rest 30 seconds between sets
IYT x 8 reps
Cuban press x 8 reps
Rest 30 seconds between sets
Row x 400 meters
Hanging knee raise x 10 reps
Assisted banded push up x 20 reps
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
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
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
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
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