Week 42 | October 2021
MONDAY
October 18, 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
Run x 400 meters
Double under x 30 reps or single unders x 60 reps
Air squat x 20 reps
Pike push up x 10 reps
Flutter kick x 20-40 seconds
Every minute for 3 minutes (3 sets)
Hollow hold x 20-40 seconds
Rest remaining time of each set
Calorie on any machine x 15-20 reps / burpee high knee x 12-15 reps / high to low plank x 60 seconds + plank hold x 60 seconds
Substitution for double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / high knee x 60 reps / butt kicker x 60 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Air squat:
https://youtu.be/aCsSvnjockk
Pike push up:
https://youtu.be/peEYewmt8IA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS40
WARM UP
WORKOUT
Workout Details
Run x 400 meters
Double under x 30 reps or single unders x 60 reps
Single leg box squat x 20 reps
Pike push up x 10 reps
Rest 3 minutes
As many rounds as possible in 5 minutes
Run x 200 meters
Double under x 15 reps or single unders x 30 reps
Single leg box squat x 10 reps
Pike push up x 5 reps
Flutter kick x 20-40 seconds
Every minute for 5 minutes (5 sets)
Hollow hold x 20-40 seconds
Every minute for 5 minutes (5 sets)
Banded glute bridge x 20-40 seconds
Rest remaining time of each set
Calorie on any machine x 15-20 reps / 8-10 reps / burpee high knee x 12-15 reps / 10-12 reps / high to low plank x 60 seconds / 30 seconds + plank hold x 60 seconds / 30 seconds
Substitution for double under x 30 reps / 15 reps or single under x 60 reps / 30 reps:
Quick tap x 60 reps / 30 reps / high knee x 60 reps / 30 reps / butt kicker x 60 reps / 30 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Pike push up:
https://youtu.be/peEYewmt8IA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS60
WARM UP
WORKOUT
Workout Details
Back squat x 5 reps @ 60%
3 sets
Back squat x 3 reps @ 70%
3 sets
Back squat x 1 rep @ 80%
Rest 90 seconds between sets
Row x 500 meters
Double under x 30 reps or single unders x 60 reps
Single leg box squat x 20 reps
Pike push up x 10 reps
Flutter kick x 20-40 seconds
Every minute for 6 minutes (6 sets)
Hollow hold x 20-40 seconds
Rest remaining time of each set
Every 5 minutes for 15 minutes (3 sets)
Lunge to squat x 10 reps
Jumping air squat x 15 reps
DB split lunge x 10 reps each side
DB deadlift x 15 reps
Rest remaining time of each set
Substitution for row x 500 meters:
Calorie on any machine x 20-25 reps / run x 400 meters / burpee high knee x 12-15 reps / high to low plank x 60 seconds + plank hold x 60 seconds
Substitution for double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / high knee x 60 reps / butt kicker x 60 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Pike push up:
https://youtu.be/peEYewmt8IA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS80
WARM UP
WORKOUT
Workout Details
Snatch balance x 3 reps + overhead squat x 3 reps @ 50-60%
2 sets
Snatch balance x 2 reps + overhead squat x 2 reps @ 55-65%
2 sets
Snatch balance x 1 rep + overhead squat 1 rep @ 60-70%
Rest 60-90 seconds between sets
Back squat x 5 reps @ 60%
3 sets
Back squat x 3 reps @ 70%
3 sets
Back squat x 1 rep @ 80%
Rest 90 seconds between sets
Row x 500 meters
Double under x 30 reps or single unders x 60 reps
Single leg box squat x 20 reps
Pike push up x 10 reps
Flutter kick x 20-40 seconds
Every minute for 5 minutes (5 sets)
Hollow hold x 20-40 seconds
Calorie on any machine x 20-25 reps / run x 400 meters / burpee high knee x 12-15 reps / high to low plank x 60 seconds + plank hold x 60 seconds
Substitution for double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / high knee x 60 reps / butt kicker x 60 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
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Pike push up:
https://youtu.be/peEYewmt8IA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GSOLY
WARM UP
WORKOUT
Workout Details
(5 deadlift + 3 hang power clean + 1 push jerk) x 2 reps @ 50-60%
Rest 60 seconds between sets
Bench press x 5 reps
Banded hip thrust x 16 reps
Set 1-3: 55-60%
Set 4-6: 60-65%
Set 7-8: 65-75%
Set 9-10: 75-85%
Rest 90 seconds between sets
DB lateral raise x 8 reps
DB front raise x 8 reps
Rest 15 seconds
Front rack lunge x 8 reps
Front squat x 8 reps
Rest 15 seconds
DB cuban press x 8 reps
DB bent over lateral raise x 8 reps
Rest 30 seconds
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push jerk:
https://youtu.be/CCvfqA0Ieko
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded hip thrust:
https://youtu.be/CMrgf91CKzQ
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
DB front raise:
https://youtu.be/LoJl47WAB3g
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Front squat:
https://youtu.be/-_Nw3jP6J1w
Cuban press:
https://youtu.be/nLuN7k5Sbpg
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
TUESDAY
October 19, 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
Burpee x 15 reps
DB bent over row x 12 reps
Down up devils press x 9 reps
Time cap: 10 minutes
Toe touch x 30 reps
Rest 30 seconds
Shoulder tap x 30 reps
Rest 30 seconds
Weighted plank hold x 30-45 seconds
Rest 60 seconds
Push up x 12 reps
Substitution for down up devils press x 9 reps:
Down up high knee x 9 reps
Substitution for weighted plank hold x 30-45 seconds:
Plank hold x 30-45 seconds
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Toe touch:
https://youtu.be/MnuowLijWGM
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GS40
WARM UP
WORKOUT
Workout Details
Burpee over DB x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Toe touch x 50 reps
Rest 30 seconds
Shoulder tap x 50 reps
Rest 30 seconds
Weighted plank hold x 45-60 seconds
Rest 60 seconds
Tuck up x 12 reps / crossbody v up x 12 reps
MOVEMENT DEMOS
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Toe touch:
https://youtu.be/MnuowLijWGM
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GS60
WARM UP
WORKOUT
Workout Details
Station 1
Banded wide grip pull up x 8-10 reps
Station 2
Single arm banded row x 20 reps each side
Station 3
Floor seated lateral leg lift x 20 reps
Rest remaining time of each set
Bike x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Toe touch x 50 reps
Rest 30 seconds
Shoulder tap x 50 reps
Rest 30 seconds
Weighted plank hold x 45-60 seconds
Rest 60 seconds
DB bent over lateral raise x 10-12 reps / DB seesaw bent over row x 10-12 reps
Substitution for bike x 15 calories:
Calorie on any machine x 15 reps / run x 400 meters / down up high knee x 21 reps / burpee x 15 reps / bicycle kick x 50 reps
Substitution for hanging knee raise x 12 reps:
tuck up x 12 reps / crossbody v up x 12 reps
MOVEMENT DEMOS
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Single arm banded row:
https://youtu.be/Harx9qiO-Ws
Floor seated lateral leg lift:
https://youtu.be/BmfTqejmhkk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Toe touch:
https://youtu.be/MnuowLijWGM
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GS80
WARM UP
WORKOUT
Workout Details
Pause at knee power clean x 3 reps + pause hang clean x 2 reps + push jerk x 1 rep @ 55-65%
4 sets
Slow pull power clean x 1 rep + pause hang clean x 1 rep + push jerk x 1 rep @ 60-70%
Rest 60-90 seconds between sets
Station 1
Banded wide grip pull up x 8-10 reps
Station 2
Single arm banded row x 20 reps each side
Station 3
Floor seated lateral leg lift x 20 reps
Rest remaining time of each set
Bike x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Toe touch x 50 reps
Rest 30 seconds
Shoulder tap x 50 reps
Rest 30 seconds
Weighted plank hold x 45-60 seconds
Rest 60 seconds
DB bent over lateral raise x 10-12 reps / DB seesaw bent over row x 10-12 reps
Substitution for bike x 15 calories:
Calorie on any machine x 15 reps / run x 400 meters / down up high knee x 21 reps / burpee x 15 reps / bicycle kick x 50 reps
Substitution for hanging knee raise x 12 reps:
tuck up x 12 reps / crossbody v up x 12 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
Slow pull power clean:
https://youtu.be/AbJEX5trkkU
Pause hang clean:
https://youtu.be/3eMcMSHAiME
Banded wide grip pull up:
https://youtu.be/_1hZ-rsamNU
Single arm banded row:
https://youtu.be/Harx9qiO-Ws
Floor seated lateral leg lift:
https://youtu.be/BmfTqejmhkk
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Toe touch:
https://youtu.be/MnuowLijWGM
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GSOLY
WARM UP
WORKOUT
Workout Details
Strict pull up x 30 seconds
Rest x 60 seconds
DB skull crusher x 8 reps
Rest 30 seconds
Front squat x 5 rep @ 55-65%
Rest 60 seconds
Front squat x 3 rep @ 65-75%
Rest 60 seconds
Front squat x 1 rep @ 75-85%
Rest 90 seconds
Seated DB press x 50 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Seated DB press:
https://youtu.be/418TI9b6JFs
WEDNESDAY
October 20, 2021
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Alternating DB hang snatch x 50 reps
Jumping lunge x 50 reps
DB goblet squat x 50 reps
Time cap: 8 minutes
Banded kickback x 20 reps each side
Banded hollow hold lat pulldown x 20 reps
V up x 20 reps
Rest 60 seconds between sets
Burpee x 20 reps / pike push up x 40 reps
Substitution for DB goblet squat x 50 reps:
Jumping lunge x 50 reps / air squat x 50 reps / glute bridge x 60 reps
Substitution for banded kickback x 20 reps each side:
Kickback x 20 reps each side
Substitution for banded hollow hold lat pulldown x 20 reps:
Hollow hold x 30 seconds
MOVEMENT DEMOS
Alternating DB hang snatch:
https://youtu.be/X1Ztq-nuuQw
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
V up:
https://youtu.be/Ollh8Wz7Kx8
GS40
WARM UP
WORKOUT
Workout Details
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Rest 2 minutes
Alternating DB hang snatch x 30 reps
Box jump x 30 reps
DB goblet squat x 30 reps
Rest 2 minutes
Alternating DB hang snatch x 10 reps
Box jump x 10 reps
DB goblet squat x 10 reps
Time cap: 17 minutes
Banded kickback x 20 reps each side
Banded hollow hold lat pulldown x 20 reps
V up x 20 reps
Rest 60 seconds between sets
Jumping air squat x 50 / 30 / 10 reps / air squat x 80 / 60 / 40 reps / lunge x 50 / 40 / 30 reps
MOVEMENT DEMOS
Alternating DB hang snatch:
https://youtu.be/X1Ztq-nuuQw
Box jump:
https://youtu.be/rNaluifn1BA
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
V up:
https://youtu.be/Ollh8Wz7Kx8
GS60
WARM UP
WORKOUT
Workout Details
Front squat x 5 reps @ 60%
Rest 30 seconds
Row x 10 calories
Rest 1 minute between sets
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Banded kickback x 20 reps each side
Banded hollow hold lat pulldown x 20 reps
V up x 20 reps
Rest 60 seconds between sets
Goblet cossack squat x 12 reps / bulgarian split squat x 6 reps each side
Substitution for row x 10 calories:
Calorie on any machine x 10 reps / run x 200 meters / double under or single under x 80 reps / down up over DB x 20 reps / russian twist x 50 reps
Substitution for box jump x 50 reps:
Jumping air squat x 50 reps / air squat x 80 reps / lunge x 50 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Alternating DB hang snatch:
https://youtu.be/X1Ztq-nuuQw
Box jump:
https://youtu.be/rNaluifn1BA
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
V up:
https://youtu.be/Ollh8Wz7Kx8
GS80
WARM UP
WORKOUT
Workout Details
Slow pull power snatch x 5 reps @ 55-65%
2 sets
Pause at the knee power snatch x 5 reps @ 60-70%
2 sets
Power snatch x 1 rep + hang snatch x 1 rep @ 60-70%
2 sets
Hang snatch x 3 reps @ 65-75%
Rest 60-90 seconds between sets
Front squat x 5 reps @ 60%
Rest 30 seconds
Row x 10 calories
Rest 1 minute between sets
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Banded kickback x 20 reps each side
Banded hollow hold lat pulldown x 20 reps
V up x 20 reps
Rest as needed
Calorie on any machine x 10 reps / run x 200 meters / double under or single under x 80 reps / down up over DB x 20 reps / russian twist x 50 reps
Substitution for box jump x 50 reps:
Jumping air squat x 50 reps / air squat x 80 reps / lunge x 50 reps
MOVEMENT DEMOS
Slow pull power snatch:
https://youtu.be/MmHPIjbsW28
Pause at knee power snatch:
https://youtu.be/9Zj3UjWvAoU
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Alternating DB hang snatch:
https://youtu.be/X1Ztq-nuuQw
Box jump:
https://youtu.be/rNaluifn1BA
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
V up:
https://youtu.be/Ollh8Wz7Kx8
GSOLY
WARM UP
WORKOUT
Workout Details
(1 power snatch + 1 hang power snatch + 1 overhead squat) x 2 reps @ 50-60%
Rest 90 seconds between sets
Station 1
Snatch romanian deadlift x 10-12 reps
Station 2
Banded pallof press x 20-30 seconds each side
Station 3
Banded glute bridge walkout x 30-45 seconds
Station 4
Plate v up x 30-45 seconds
Station 5
Plate deadlift x 20-30 reps
Rest remaining time of each set
Mountain climber twist x 100 reps
Rest 30 seconds
Russian twist x 50 reps
Rest 30 seconds
Atomic sit up x 25 reps
Rest 60 seconds
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Snatch romanian deadlift:
https://youtu.be/DAHXBv9rLr4
Banded pallof press:
https://youtu.be/b6iw04FYmXk
Banded glute bridge walkout:
https://youtu.be/ROp6V0tuXQo
Plate v up:
https://youtu.be/Ollh8Wz7Kx8
Plate deadlift:
https://youtu.be/znOXFWj0lgE
Mountain climber twist:
https://youtu.be/cB211wggl4E
Russian twist:
https://youtu.be/MNYz1CiJA2g
Atomic sit up:
https://youtu.be/iZI5825LLAg
THURSDAY
October 21, 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 22, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Run x 200 meters
DB strict press x 16 reps
Assisted banded push up x 16 reps
Time cap: 10 minutes
Against a 90 second clock
Lateral lunge x 8 reps
IYT x 8 reps
Banded press x max reps in remaining time
Rest 30 seconds between sets
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 strict press x 16 reps:
Pike shoulder tap x 16 reps / plank to knee tap x 16 reps
Substitution for assisted banded push up x 16 reps:
Push up x 16 reps
Substitution for IYT x 8 reps:
Wall slide x 8 reps / Arch snow angel x 8 reps
Substitution for banded press x max reps:
Walkout with push up / flutter kick / high to low plank
MOVEMENT DEMOS
DB strict press:
https://youtu.be/LXR_jjtnQyQ
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Lateral lunge:
https://youtu.be/vZHoVrYWlBk
IYT:
https://youtu.be/nlUFNi3hROI
Banded press:
https://youtu.be/JxTCzbS3OFQ
GS40
WARM UP
WORKOUT
Workout Details
Run x 400 meters
Strict pull up x 16 reps
Push press x 16 reps
Time cap: 20 minutes
Against a 90 second clock
Lateral lunge x 8 reps
IYT x 8 reps
Banded press x max reps in remaining time
Rest 60 seconds between sets
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
Substitution for strict pull up x 16 reps:
Bent over row or DB bent over row x 16 reps / DB upright row x 16 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
Lateral lunge:
https://youtu.be/vZHoVrYWlBk
IYT:
https://youtu.be/nlUFNi3hROI
Banded press:
https://youtu.be/JxTCzbS3OFQ
GS60
WARM UP
WORKOUT
Workout Details
Deadlift x 10 reps
Rest 15 seconds
Staggered push up x 10 reps
Rest 15 seconds
Seated DB press x 10 reps
Rest 30 seconds
Run x 400 meters
Strict pull up x 16 reps
Push Press x 16 reps
Time cap: 15 minutes
Against a 90 second clock
Lateral lunge x 8 reps
IYT x 8 reps
Banded press x max reps in remaining time
Rest 60 seconds between sets
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
Substitution for strict pull up x 16 reps:
Bent over row or DB bent over row x 16 reps / DB upright row x 16 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Staggered push up:
https://youtu.be/_EnLYkf53Ck
Seated DB press:
https://youtu.be/418TI9b6JFs
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
Lateral lunge:
https://youtu.be/vZHoVrYWlBk
IYT:
https://youtu.be/nlUFNi3hROI
Banded press:
https://youtu.be/JxTCzbS3OFQ
GS80
WARM UP
WORKOUT
Workout Details
Power clean x 5 reps @ 55-65%
Row x 12 calories
Rest remaining time of each set
Strict press from split jerk position x 15 reps
Rest 15 seconds
Staggered push up x 10 reps
Rest 15 seconds
Seated DB press x 10 reps
Rest 30 seconds
Run x 400 meters
Strict pull up x 16 reps
Push press x 16 reps
Time cap: 15 minutes
Against a 90 second clock
Lateral lunge x 8 reps
IYT x 8 reps
Banded press x max reps in remaining time
Rest 60 seconds between sets
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 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
Substitution for strict pull up x 16 reps:
Bent over row or DB bent over row x 16 reps / DB upright row x 16 reps
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Strict press from split jerk position:
https://youtu.be/Sp8RzK7XPeM
Staggered push up:
https://youtu.be/_EnLYkf53Ck
Seated DB press:
https://youtu.be/418TI9b6JFs
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
Lateral lunge:
https://youtu.be/vZHoVrYWlBk
IYT:
https://youtu.be/nlUFNi3hROI
Banded press:
https://youtu.be/JxTCzbS3OFQ
GSOLY
WARM UP
WORKOUT
Workout Details
High box jump x 4 reps
Rest 15 seconds
DB floor press x 10 reps
Rest 15 seconds
Banded row x 15 reps
Rest 30 seconds
Deadlift x 5 reps @ 50-60%
Rest 30 seconds
Deadlift x 3 reps @ 55-65%
Rest 30 seconds
Deadlift x 1 rep @ 60-70%
Rest 60 seconds
Plate overhead sit up x 100 reps
MOVEMENT DEMOS
High box jump:
https://youtu.be/rNaluifn1BA
DB floor press:
https://youtu.be/zFe1KItJKfo
Banded row:
https://youtu.be/Eq06svMgwAg
Deadlift:
https://youtu.be/lXUUM1itAkU
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
SATURDAY
October 23, 2021
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
15-12-9 reps
Down up
DB thruster
Double under or single under
Rest 2 minutes
12-9-6 reps
Down up
DB power clean and jerk
Crossbody v up
Rest 2 minutes
9-6-3 reps
Down up
DB hang snatch
Butterfly sit up
Time cap: 15 minutes
DB bicep curl to press x 12 reps
Rest 15 seconds
DB death march x 12 reps
Rest 30 seconds
Banded monster walk x 45 seconds
Rest 45 seconds
Floor touch to jump / pop squat / pike shoulder tap
Substitution for double under or single under x 15-12-9 reps:
Quick tap / high knee / butt kicker / bicycle kick / toe touch
Substitution for DB power clean and jerk x 12-9-6 reps:
Gute bridge walkout
Substitution for DB hang snatch x 9-6-3 reps:
Inchworm
Substitution for DB bicep curl to press x 12 reps:
Pike push up x 12 reps
Substitution for DB death march x 12 reps:
Bodyweight death march x 12 reps
Substitution for banded monster walk x 45 seconds:
Monster walk x 45 seconds
MOVEMENT DEMOS
Down up:
https://youtu.be/E-gzFtuecIs
DB thruster:
https://youtu.be/8yPcDDvWqsE
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Double DB hang snatch:
https://youtu.be/BREjwFU-SYI
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
DB death march:
https://youtu.be/ksstmpzOS6E
Banded monster walk:
https://youtu.be/vPyPEAabmDI
GS40
WARM UP
WORKOUT
Workout Details
MOVEMENT DEMOS
GS60
WARM UP
WORKOUT
Workout Details
Goblet cossack squat x 12 reps
Every minute for 4 minutes (4 sets)
DB seesaw bent over row x 12 reps
Rest remaining time of each set
15-12-9 reps
Calorie bike
Thruster
Double under or single under
Rest 2 minutes
12-9-6 reps
Calorie bike
DB power clean and jerk
Crossbody v up
Rest 2 minutes
9-6-3 reps
Calorie bike
DB hang snatch
Butterfly sit up
Time cap: 25 minutes
DB bicep curl to press x 12 reps
Rest 15 seconds
DB death march x 12 reps
Rest 30 seconds
Banded monster walk x 45 seconds
Rest 45 seconds
Calorie on any machine / burpee / down up / butterfly sit up / atomic sit up / pop squat
Substitution for double under or single under x 15-12-9 reps:
Quick tap / high knee / butt kicker / bicycle kick / toe touch
MOVEMENT DEMOS
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
DB seesaw bent over row:
https://youtu.be/LmHV53SMaoE
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
DB power clean and jerk:
https://youtu.be/akiGZsDkVtc
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Double DB hang snatch:
https://youtu.be/BREjwFU-SYI
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
DB death march:
https://youtu.be/ksstmpzOS6E
Banded monster walk:
https://youtu.be/vPyPEAabmDI
GS80
WARM UP
WORKOUT
Workout Details
Run x 200 meters
Rest 30 seconds
DB push up x 10 reps
Rest 20 seconds
Floor touch to jump x 20 reps
Rest 10 seconds
Goblet cossack squat x 12 reps
Every minute for 5 minutes (5 sets)
DB seesaw bent over row x 12 reps
Rest remaining time of each set
15-12-9 reps
Calorie bike
Thruster
Double under or single under
Rest 2 minutes
12-9-6 reps
Calorie bike
Power clean and jerk
Crossbody v up
Rest 2 minutes
9-6-3 reps
Calorie bike
Hang snatch
Butterfly sit up
Time cap: 25 minutes
DB bicep curl to press x 12 reps
Rest 15 seconds
DB death march x 12 reps
Rest 30 seconds
Banded monster walk x 45 seconds
Rest 45 seconds
Calorie on any machine x 8-10 reps / air squat x 20-25 reps / jumping lunge x 26-30 reps
Substitution for bike x 15-12-9 / 12-9-6 / 9-6-3 reps:
Calorie on any machine / burpee / down up / butterfly sit up / atomic sit up / pop squat
Substitution for double under or single under x 15-12-9 reps:
Quick tap / high knee / butt kicker / bicycle kick / toe touch
MOVEMENT DEMOS
DB push up:
https://youtu.be/Mihch7N83uo
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
DB seesaw bent over row:
https://youtu.be/LmHV53SMaoE
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
DB death march:
https://youtu.be/ksstmpzOS6E
Banded monster walk:
https://youtu.be/vPyPEAabmDI
GSOLY
WARM UP
WORKOUT
Workout Details
Station 1
Row x 12-16 calories
Station 2
KB front rack hold x 30-45 seconds
Station 3
Burpee x 10 -15 reps
Station 4
KB swing x 10 -15 reps
Station 5
Flutter kick x 30-45 seconds
Rest remaining time of each set
Back squat x 10 reps @ 55-65%
Rest 60 seconds
Back squat x 8 reps @ 60-70%
Rest 60 seconds
Back squat x 6 reps @ 65-75%
Rest 2 minutes
MOVEMENT DEMOS
KB front rack hold:
https://youtu.be/UYwXi17c4Rg
Burpee:
https://youtu.be/YbnnsqGosjE
KB swing:
https://youtu.be/DWB0TmruJuA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Back squat:
https://youtu.be/HsnyHv61qMo