Week 41 | October 2021
MONDAY
October 11, 2021
Never let fear decide your FATE.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Run x 200 meters
Double under x 30 reps or single under x 60 reps
DB deadlift x 9 reps
Burpee x 6 reps
Time cap: 12 minutes
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Calorie on any machine x 8-10 reps / DB front squat x 12 reps / front rack lunge x 12 reps / cossack squat x 12 reps
Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps
Substitution for DB deadlift x 9 reps:
Deadlift jump x 12 reps / toe touch x 9 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB deadlift:
https://youtu.be/vApb63rw1_Q
Burpee:
https://youtu.be/YbnnsqGosjE
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Plank hold:
https://youtu.be/TCZ3BireamU
GS40
WARM UP
WORKOUT
Workout Details
Run x 400 meters
Double under x 60 reps or single under x 120 reps
DB deadlift x 9 reps
Burpee x 6 reps
Time cap: 20 minutes
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Calorie on any machine x 15-20 reps / front squat x 20 reps / front rack lunge x 20 reps / cossack squat x 20 reps
Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB deadlift:
https://youtu.be/vApb63rw1_Q
Burpee:
https://youtu.be/YbnnsqGosjE
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Plank hold:
https://youtu.be/TCZ3BireamU
GS60
WARM UP
WORKOUT
Workout Details
Back squat x 10 reps + 10 second pause on last rep @ 55-65%
1 Set
Back squat x 10 reps @ 70-75%
Rest as needed between sets
Run x 200 meters
Double under x 60 reps or single under x 120 reps
Deadlift x 9 reps
Burpee over bar x 6 reps
Time cap: 14 minutes
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Every 3 minutes for 15 minutes (5 sets)
DB deadlift x 10 reps
DB hang power clean x 8 reps
DB front squat x 6 reps
Glute bridge hold x 20-30 seconds
Rest remaining time of each set
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / front squat x 12 reps / front rack lunge x 12 reps / cossack squat x 12 reps
Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Plank hold:
https://youtu.be/TCZ3BireamU
GS80
WARM UP
WORKOUT
Workout Details
(3 snatch balance + 3 overhead squat) x 2 reps @ 50-60%
Rest 60-90 seconds between sets
Back squat x 10 reps + 10 second pause on last rep @ 55-65%
1 Set
Back squat x 10 reps @ 70-75%
Rest as needed between sets
Run x 200 meters
Double under x 60 reps or single under x 120 reps
Deadlift x 9 reps
Burpee over bar x 6 reps
Time cap: 14 minutes
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Calorie on any machine x 8-10 reps / front squat x 12 reps / front rack lunge x 12 reps / cossack squat x 12 reps
Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Plank hold:
https://youtu.be/TCZ3BireamU
GSOLY
WARM UP
WORKOUT
Workout Details
(1 power clean + 2 hang power clean) x 3 reps @ 60-70%
Rest 60 seconds between sets
Back rack reverse lunge x 12 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a light to moderate weight for your back rack reverse lunges
Against a 90 second clock
Double under or single under x 50 reps
Banded hollow hold lat pulldown x max reps in remaining time
Rest 60 seconds between sets
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
TUESDAY
October 12, 2021
Never Give Up. Great things take time.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Run x 400 meters
Crossbody v up x 20 reps
Run x 200 meters
DB walking lunge x 30 reps
Run x 100 meters
DB bent over row x 20 reps
Time cap: 10 minutes
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 60 seconds between sets
Calorie on any machine x 20 reps / 15 reps / 10 reps / burpee x 20 reps / 10 reps / 5 reps / straight leg sit up x 30 reps / 20 reps / 10 reps
Substitution for DB walking lunge x 30 reps:
Walking lunge x 30 reps /split squat x 15 reps each side
Substitution for DB bent over row x 20 reps:
Shoulder tap x 40 reps / plank to knee tap x 20 reps
MOVEMENT DEMOS
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Pike hold:
https://youtu.be/MQ4O2PYPsJM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
GS40
WARM UP
WORKOUT
Workout Details
Run x 800 meters
Hanging knee raise x 20 reps
Run x 400 meters
DB walking lunge x 30 reps
Run x 200 meters
Strict pull up x 20 reps
Time cap: 20 minutes
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 60 seconds between sets
Calorie on any machine x 40 reps / 30 reps / 20 reps / burpee x 50 reps / 30 reps / 10 reps / straight leg sit up x 50 reps / 40 reps / 30 reps
Substitution for strict pull up x 20 reps:
DB bent over row x 20 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Pike hold:
https://youtu.be/MQ4O2PYPsJM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
GS60
WARM UP
WORKOUT
Workout Details
Strict pull up x 8-10 reps
Half push up hold x 20-30 seconds
Supinated bar hang x 20-30 seconds
Rest as needed
Row x 1000 meters
Hanging knee raise x 20 reps
Row x 500 meters
DB walking lunge x 30 reps
Row x 250 meters
Strict pull up x 40 reps
Time cap: 20 minutes
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 30 seconds between sets
Banded strict pull up x 8-10 reps / Bent over row or DB bent over row x 10-12 reps / DB upright row x 10-12 reps
Substitution for supinated bar hang x 20-30 seconds:
Supine bent over iso hold x 30-40 seconds
Substitution for row x 1000 meters / 500 meters / 250 meters:
Calorie on any machine x 40 reps / 30 reps / 20 reps / run x 800 meters / 400 meters / 200 meters / burpee x 50 reps / 30 reps / 10 reps / straight leg sit up x 50 reps / 40 reps / 30 reps
Substitution for strict pull up x 40 reps:
DB bent over row x 40 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Pike hold:
https://youtu.be/MQ4O2PYPsJM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
GS80
WARM UP
WORKOUT
Workout Details
Pause at knee power clean x 3 reps + hang power clean x 2 reps + push jerk x 1 rep @ 55-65%
Rest 90 seconds between sets
Strict pull up x 10 reps
Half push up hold x 20-30 seconds
Supinated bar hang x 20-30 seconds
Rest as needed
Row x 1000 meters
Hanging knee raise x 20 reps
Row x 500 meters
DB walking lunge x 30 reps
Row x 250 meters
Strict pull up x 40 reps
Time cap: 20 minutes
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 30 seconds between sets
Banded strict pull up x 8-10 reps / Bent over row or DB bent over row x 10-12 reps / DB upright row x 10-12 reps
Substitution for supinated bar hang x 20-30 seconds:
Supine bent over iso hold x 30-40 seconds
Substitution for row x 1000 meters / 500 meters / 250 meters:
Calorie on any machine x 40 reps / 30 reps / 20 reps / run x 800 meters / 400 meters / 200 meters / burpee x 50 reps / 30 reps / 10 reps / straight leg sit up x 50 reps / 40 reps / 30 reps
Substitution for strict pull up x 40 reps:
DB bent over row x 40 reps
MOVEMENT DEMOS
Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push jerk:
https://youtu.be/CCvfqA0Ieko
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Hanging knee raise:
https://youtu.be/YoqU047BHRs
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
Pike hold:
https://youtu.be/MQ4O2PYPsJM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
GSOLY
WARM UP
WORKOUT
Workout Details
Snatch press x 5 reps @ 40-50%
Overhead hold x 20-30 seconds
Rest 60 seconds between sets
Hip thrust x 12 reps @ 60-70%
Hip thrust iso hold x 20-30 seconds
Rest 2 minutes between sets
DB snow angel x 8 reps
DB wrist curl x 8 reps
Rest 30 seconds
Cuban rotation x 8 reps
DB bent over YTA x 8 reps
Rest 60 seconds
MOVEMENT DEMOS
Snatch press:
https://youtu.be/vUk7DIRss1I
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB wrist curl:
https://youtu.be/WBZxGNtNhKM
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
WEDNESDAY
October 13, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Jumping air squat x 10 reps
DB thruster x 15 reps
DB push press x 20 reps
Mountain climber x 50 reps
Butterfly sit up x 20 reps
Rest 15 seconds
Plank leg lift x 20 reps
Rest 15 seconds
Hands overhead sit up x 20 reps
Rest 30 seconds
Floor touch to jump x 15 reps / pop squat x 15 reps
Substitution for DB push press x 20 reps:
Pike shoulder tap x 20 reps / push up x 10 reps
MOVEMENT DEMOS
Jumping air squat:
https://youtu.be/VkX3-WfJAps
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB push press:
https://youtu.be/znW6BTFr6Io
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
GS40
WARM UP
WORKOUT
Workout Details
Box jump x 10 reps
DB thruster x 15 reps
DB push press x 20 reps
Mountain climber x 50 reps
Rest 3 minutes
As many rounds as possible in 5 minutes
Box jump x 5 reps
DB thruster x 10 reps
DB push press x 15 reps
Mountain climber x 50 reps
Butterfly sit up x 50 reps
Rest 30 seconds
Plank leg lift x 50 reps
Rest 30 seconds
Plate overhead sit up x 50 reps
Rest 60 seconds
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps
MOVEMENT DEMOS
Box jump:
https://youtu.be/rNaluifn1BA
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB push press:
https://youtu.be/znW6BTFr6Io
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
GS60
WARM UP
WORKOUT
Workout Details
Front squat x 8 reps @ 50%
Banded hip thrust x 8 reps
Hip thrust iso hold x 30 seconds
Rest remaining time of each set
Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Butterfly sit up x 50 reps
Rest 30 seconds
Plank leg lift x 50 reps
Rest 30 seconds
Plate overhead sit up x 50 reps
Rest 60 seconds
DB goblet lunge x 10 reps / bulgarian split squat x 6 reps each side / DB goblet squat x 10 reps
Substitution for box jump x 10 reps:
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps
Substitution for wallball x 15 reps:
DB thruster x 15 reps / DB front squat x 15 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Box jump:
https://youtu.be/rNaluifn1BA
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push press:
https://youtu.be/cEwY4LL-hgU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
GS80
WARM UP
WORKOUT
Workout Details
Power snatch x 3 reps + hang snatch x 2 reps @ 50-60%
4 sets
Power snatch x 2 reps + hang snatch x 1 rep @ 55-65%
Rest 90 seconds between sets
Front squat x 8 reps @ 50%
Banded hip thrust x 8 reps
Hip thrust iso hold x 30 seconds
Rest remaining time of each set
Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Butterfly sit up x 50 reps
Rest 30 seconds
Plank leg lift x 50 reps
Rest 30 seconds
Plate overhead sit up x 50 reps
Rest 60 seconds
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps
Substitution for wallball x 15 reps:
DB thruster x 15 reps / DB front squat x 15 reps
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Box jump:
https://youtu.be/rNaluifn1BA
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push press:
https://youtu.be/cEwY4LL-hgU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
GSOLY
WARM UP
WORKOUT
Workout Details
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 50-60%
Rest 90 seconds between sets
Overhead squat x 5 reps @ 50-60%
Rest 30 seconds
Overhead squat x 3 reps @ 60-70%
Rest 30 seconds
Overhead squat x 1 rep @ 70-80%
Rest 60 seconds
Slow plank shoulder tap 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
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Plank hold:
https://youtu.be/TCZ3BireamU
THURSDAY
October 14, 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 15, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
DB tate press x 12 reps
Every minute for 4 minutes (4 sets)
Single arm plank hold x 10-20 seconds each side
Rest remaining time of each set
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps
Substitution for DB devils press x 5 reps:
Down up x 10 reps / burpee high knee x 5 reps
Substitution for DB front squat x 5 reps:
Air squat x 10 reps / jumping air squat x 10 reps
Substitution for DB tate press x 12 reps:
Bodyweight tricep extension x 15 reps
MOVEMENT DEMOS
DB devils press:
https://youtu.be/X4uuulPSaz0
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB tate press:
https://youtu.be/yaBmtkjBKjw
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
GS40
WARM UP
WORKOUT
Workout Details
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
DB tate press x 12 reps
Every minute for 5 minutes (5 sets)
Single arm plank hold x 10-20 seconds each side
Every minute for 5 minutes (5 sets)
Cuban rotation x 12 reps
Rest remaining time of each set
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps
MOVEMENT DEMOS
DB devils press:
https://youtu.be/X4uuulPSaz0
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB tate press:
https://youtu.be/yaBmtkjBKjw
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
GS60
WARM UP
WORKOUT
Workout Details
Bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
DB tate press x 12 reps
Every minute for 5 minutes (5 sets)
Single arm plank hold x 10-20 seconds each side
Rest remaining time of each set
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Deadlift:
https://youtu.be/lXUUM1itAkU
DB devils press:
https://youtu.be/X4uuulPSaz0
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB tate press:
https://youtu.be/yaBmtkjBKjw
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
GS80
WARM UP
WORKOUT
Workout Details
Power clean and jerk x 5 reps @ 50%
3 sets
Power clean and jerk x 3 reps @ 60%
2 sets
Power clean and jerk x 1 rep @ 70%
Rest 90 seconds between sets
Bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
DB tate press x 12 reps
Every minute for 5 minutes (5 sets)
Single arm plank hold x 10-20 seconds each side
Rest remaining time of each set
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps
MOVEMENT DEMOS
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Deadlift:
https://youtu.be/lXUUM1itAkU
DB devils press:
https://youtu.be/X4uuulPSaz0
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB tate press:
https://youtu.be/yaBmtkjBKjw
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
GSOLY
WARM UP
WORKOUT
Workout Details
DB bicep curl to press x 10 reps
DB death march x 10 reps
Banded kickback x 10 reps each side
Rest 60 seconds between sets
Deadlift x 8 reps @ 60-70%
Rest 90 seconds between sets
Station 1
IYT x 9-12 reps
Station 2
Bulgarian split squat x 6-9 reps each side
Station 3
Banded kneeling hip thrust x 30-45 seconds
Air squat remaining time of each set
MOVEMENT DEMOS
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
DB death march:
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Deadlift:
https://youtu.be/lXUUM1itAkU
IYT:
https://youtu.be/nlUFNi3hROI
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Banded kneeling hip thrust:
https://youtu.be/rRSSY41EFm8
SATURDAY
October 16, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
As many rounds as possible in 4 minutes
Air squat x 20 reps
DB overhead carry x 100 meters
DB swing x 20 reps
DB farmers carry x 100 meters
DB goblet lunge x 20 reps
Rest 2 minutes
As many rounds as possible in 4 minutes
DB goblet lunge x 20 reps
DB swing x 20 reps
DB overhead carry x 100 meters
Air squat x 20 reps
Rest 2 minutes
4 sets
IYT x 6 reps
DB skull crusher x 6 reps
Banded side steps x 6 reps each side
Rest 30 seconds between sets
DB front rack carry x 200 meters / DB farmer carry hold x 60 seconds
Substitution for DB swing:
Broad jump x 10 reps / glute bridge x 20 reps
Substitution for DB farmers carry x 100 meters:
Run x 100 meters / plank around the world x 20 reps
Substitution for DB goblet lunge x 20 reps:
Bodyweight lunge x 20 reps
Substitution for IYT x 6 reps:
Arch snow angel x 12 reps
Substitution for DB skull crusher x 6 reps:
Bodyweight tricep extension x 12 reps
Substitution for banded side step x 6 reps:
Side step x 12 reps
MOVEMENT DEMOS
Air squat:
https://youtu.be/aCsSvnjockk
DB overhead carry:
https://youtu.be/NTOWxHWC_84
DB swing:
https://youtu.be/p40rczrzdrk
DB farmers carry:
https://youtu.be/E5RgfSlz3IA
DB goblet lunge:
https://youtu.be/ycW5W2r9WFs
IYT:
https://youtu.be/nlUFNi3hROI
DB skull crusher:x
https://youtu.be/CLcdE7sHHgo
Banded side step:
https://youtu.be/VPPBMNRWayk
GS40
WARM UP
WORKOUT
Workout Details
Saturday Grind Time
Air squat x 50 reps
KB overhead carry x 200 meters
KB swing x 50 reps
KB farmers carry x 200 meters
KB goblet lunge x 50 reps
Rest 2 minutes
As many rounds as possible in 8 minutes
KB goblet lunge x 50 reps
KB swing x 50 reps
KB overhead carry x 200 meters
Air squat x 50 reps
Rest 2 minutes
4 sets
IYT x 8 reps
DB skull crusher x 8 reps
Banded side steps x 8 reps each side
Rest 30 seconds between sets
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds
MOVEMENT DEMOS
Air squat:
https://youtu.be/aCsSvnjockk
KB overhead carry:
https://youtu.be/W_H_Mh1NMDY
KB swing:
https://youtu.be/DWB0TmruJuA
KB farmers carry:
https://youtu.be/6zDlRVZekXc
KB goblet lunge:
https://youtu.be/ZKZH1iUDWi0
IYT:
https://youtu.be/nlUFNi3hROI
DB skull crusher:x
https://youtu.be/CLcdE7sHHgo
Banded side step:
https://youtu.be/VPPBMNRWayk
GS60
WARM UP
WORKOUT
Workout Details
Saturday Grind Time
Every 2 minutes for 8 minutes (4 sets)
Bulgarian split squat x 6 reps each side
Bent over row iso hold x 10 seconds
Rest remaining time of each set
Rest 2 minutes
As many rounds as possible in 8 minutes
Bike x 10 calories
KB overhead carry x 200 meters
KB swing x 50 reps
KB farmers carry x 200 meters
KB goblet lunge x 50 reps
Rest 2 minutes
As many rounds as possible in 8 minutes
KB goblet lunge x 50 reps
KB swing x 50 reps
KB overhead carry x 200 meters
Bike x 10 calories
Rest 2 minutes
4 sets
IYT x 8 reps
DB skull crusher x 8 reps
Banded side steps x 8 reps each side
Rest 30 seconds between sets
Calorie on any machine x 10 reps / run x 200 meters / double under x 50 reps or single under x 80 reps / atomic sit up x 20 reps
Substitution for KB overhead carry x 200 meters:
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds
MOVEMENT DEMOS
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Bent over row:
https://youtu.be/lx-mvh10kNE
KB overhead carry:
https://youtu.be/W_H_Mh1NMDY
KB swing:
https://youtu.be/DWB0TmruJuA
KB farmers carry:
https://youtu.be/6zDlRVZekXc
KB goblet lunge:
https://youtu.be/ZKZH1iUDWi0
IYT:
https://youtu.be/nlUFNi3hROI
DB skull crusher:x
https://youtu.be/CLcdE7sHHgo
GS80
WARM UP
WORKOUT
Workout Details
Saturday Grind Time
As many rounds as possible in 8 minutes
Run x 200 meters
KB front rack squat x 10 reps
Banded press x 20 reps
Side plank x 30 seconds (each side)
Rest 2 minutes
Every 2 minutes for 8 minutes (4 sets)
Bulgarian split squat x 6 reps each side
Bent over row x 12 reps
Bent over row iso hold x 10 seconds
Rest remaining time of each set
Rest 2 minutes
As many rounds as possible in 8 minutes
Bike x 10 calories
KB overhead carry x 200 meters
KB swing x 50 reps
KB farmers carry x 200 meters
KB goblet lunge x 50 reps
Rest 2 minutes
As many rounds as possible in 8 minutes
KB goblet lunge x 50 reps
KB swing x 50 reps
KB overhead carry x 200 meters
Bike x 10 calories
Rest 2 minutes
4 sets
IYT x 8 reps
DB skull crusher x 8 reps
Banded side steps x 8 reps each side
Rest 30 seconds between sets
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / down up x 10-12 reps / double under or single under x 30-40 seconds
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / double under x 50 reps or single under x 80 reps / atomic sit up x 20 reps
Substitution for KB overhead carry x 200 meters:
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds
MOVEMENT DEMOS
KB front rack squat:
https://youtu.be/YKcA4pwmTqs
Banded press:
https://youtu.be/JxTCzbS3OFQ
Side plank:
https://youtu.be/w4T-jS5DQvY
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Bent over row:
https://youtu.be/lx-mvh10kNE
KB overhead carry:
https://youtu.be/W_H_Mh1NMDY
KB swing:
https://youtu.be/DWB0TmruJuA
KB farmers carry:
https://youtu.be/6zDlRVZekXc
KB goblet lunge:
https://youtu.be/ZKZH1iUDWi0
IYT:
https://youtu.be/nlUFNi3hROI
DB skull crusher:x
https://youtu.be/CLcdE7sHHgo
GSOLY
WARM UP
WORKOUT
Workout Details
DB plank slide x 20 reps
Rest 15 seconds
Bike x 10 calories
Rest 15 seconds
Slow plank shoulder tap x 20 reps
Rest 30 seconds
(3 back squat + 1 pause back squat @ 3 seconds) x 4 reps
Set 1: 40%
Set 2: 50%
Set 3: 60%
Rest 2 minutes between sets
MOVEMENT DEMOS
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Back squat:
https://youtu.be/HsnyHv61qMo