Week 41 | October 2021
MONDAY
October 11, 2021
Never let fear decide your FATE.
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
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
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
Part B)
2 sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for run x 200 meters:
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
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
Part A)
5 rounds for time
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
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
Part B)
5 sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for run x 400 meters:
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
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
Part A)
2 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
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
Part B)
5 rounds for time
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
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
Part C)
5 sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Modifications
Substitution for back squat x 10 reps:
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
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
Part A)
4 sets
(3 snatch balance + 3 overhead squat) x 2 reps @ 50-60%
Rest 60-90 seconds between sets
(3 snatch balance + 3 overhead squat) x 2 reps @ 50-60%
Rest 60-90 seconds between sets
Part B)
2 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
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
Part C)
5 rounds for time
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
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
Part D)
5 sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Against a 90 second clock
Triple crunch x 10 reps
Plank hold in remaining time
Rest 30 seconds between sets
Modifications
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
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
Part A)
3 sets
(1 power clean + 2 hang power clean) x 3 reps @ 60-70%
Rest 60 seconds between sets
(1 power clean + 2 hang power clean) x 3 reps @ 60-70%
Rest 60 seconds between sets
Part B)
6 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
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
Part C)
5 sets
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
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
Modifications
No modifications for today.
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.
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
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
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
Part B)
3 sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 60 seconds between sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 60 seconds between sets
Modifications
Substitution for run x 400 meters / 200 meters / 100 meters:
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
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
Part A)
For time
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
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
Part B)
5 sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 60 seconds between sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 60 seconds between sets
Modifications
Substitution for run x 800 meters / 400 meters / 200 meters:
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
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
Part A)
3 sets
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
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
Part B)
For time
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
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
Part C)
4 sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 30 seconds between sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 30 seconds between sets
Modifications
Substitution for strict pull up x 8-10 reps:
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
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
Part A)
6 sets
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
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
Part B)
3 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
Strict pull up x 10 reps
Half push up hold x 20-30 seconds
Supinated bar hang x 20-30 seconds
Rest as needed
Part C)
For time
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
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
Part D)
4 sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 30 seconds between sets
Pike hold x 20-30 seconds
Bicycle kick x 50 reps
Rest 30 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
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
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
Part A)
5 sets
Snatch press x 5 reps @ 40-50%
Overhead hold x 20-30 seconds
Rest 60 seconds between sets
Snatch press x 5 reps @ 40-50%
Overhead hold x 20-30 seconds
Rest 60 seconds between sets
Part B)
4 sets
Hip thrust x 12 reps @ 60-70%
Hip thrust iso hold x 20-30 seconds
Rest 2 minutes between sets
Hip thrust x 12 reps @ 60-70%
Hip thrust iso hold x 20-30 seconds
Rest 2 minutes between sets
Part C)
3 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
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
Modifications
No modifications for today.
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
Part A)
As many rounds as possible in 10 minutes
Jumping air squat x 10 reps
DB thruster x 15 reps
DB push press x 20 reps
Mountain climber x 50 reps
Jumping air squat x 10 reps
DB thruster x 15 reps
DB push press x 20 reps
Mountain climber x 50 reps
Part B)
2 sets
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
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
Modifications
Substitution for DB thruster x 15 reps:
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
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
Part A)
As many rounds as possible in 10 minutes
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
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
Part B)
4 sets
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
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
Modifications
Substitution for box jump x 10 reps:
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps
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
Part A)
Every 3 minutes for 15 minutes (5 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
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
Part B)
As many rounds as possible in 10 minutes
Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Part C)
3 sets
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
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
Modifications
Substitution for front squat x 8 reps:
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
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
Part A)
4 sets
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
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
Part B)
Every 3 minutes for 15 minutes (5 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
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
Part C)
As many rounds as possible in 10 minutes
Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Part D)
3 sets
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
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
Modifications
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
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
Part A)
4 sets
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 50-60%
Rest 90 seconds between sets
(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 50-60%
Rest 90 seconds between sets
Part B)
5 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
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
Part C)
3 sets
Slow plank shoulder tap x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
Slow plank shoulder tap 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
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
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 15, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 9 minutes (3 sets)
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Part B)
Every minute for 4 minutes (4 sets)
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
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
Modifications
Substitution for run x 200 meters:
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
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
Part A)
Every 3 minutes for 18 minutes (6 sets)
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Part B)
Every minute for 5 minutes (5 sets)
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
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
Modifications
Substitution for run x 200 meters:
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
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
Part A)
3 sets
Bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Part B)
Every 3 minutes for 15 minutes (5 sets)
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Part C)
Every minute for 5 minutes (5 sets)
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
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
Modifications
Substitution for run x 200 meters:
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
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
Part A)
4 sets
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
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
Part B)
3 sets
Bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Bench press x 20 reps
Deadlift x 10 reps
Rest as needed
Part C)
Every 3 minutes for 15 minutes (5 sets)
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps
Rest remaining time of each set
Part D)
Every minute for 5 minutes (5 sets)
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
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
Modifications
Substitution for run x 200 meters:
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
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
Part A)
3 sets
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
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
Part B)
3 sets
Deadlift x 8 reps @ 60-70%
Rest 90 seconds between sets
Deadlift x 8 reps @ 60-70%
Rest 90 seconds between sets
Part C)
Rotate stations every minute for 12 minutes (4 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
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
Modifications
No modifications for today.
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
Saturday Grind Time
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
Modifications
Substitution for DB overhead carry x 200 meters:
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
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
As many rounds as possible in 8 minutes
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
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
Modifications
Substitution for KB overhead carry x 200 meters:
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds
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 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
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 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
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
Part A)
5 sets
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
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
Part B)
3 sets
(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
(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
Modifications
No modifications for today.
MOVEMENT DEMOS
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY
Back squat:
https://youtu.be/HsnyHv61qMo
SUNDAY
October 17, 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