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
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GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 10 minutes
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
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
Part B)
Every minute for 3 minutes (3 sets)
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
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
Modifications
Substitution for run x 400 meters:
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
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
Part A)
As many rounds as possible in 10 minutes
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
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
Part B)
Every minute for 5 minutes (5 sets)
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
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
Modifications
Substitution for run x 400 meters / 200 meters:
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
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
Part A)
3 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
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
Part B)
As many rounds as possible in 14 minutes
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
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
Part C)
Every minute for 6 minutes (6 sets)
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
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
Modifications
Substitution for back squat x 5 / 3 / 1 reps:
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
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
Part A)
2 sets
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
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
Part B)
3 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
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
Part C)
As many rounds as possible in 14 minutes
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
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
Part D)
Every minute for 5 minutes (5 sets)
Flutter kick x 20-40 seconds
Every minute for 5 minutes (5 sets)
Hollow hold x 20-40 seconds
Flutter kick x 20-40 seconds
Every minute for 5 minutes (5 sets)
Hollow hold x 20-40 seconds
Rest remaining time of each set
Modifications
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
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
Part A)
3 sets
(5 deadlift + 3 hang power clean + 1 push jerk) x 2 reps @ 50-60%
Rest 60 seconds between sets
(5 deadlift + 3 hang power clean + 1 push jerk) x 2 reps @ 50-60%
Rest 60 seconds between sets
Part B)
8 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
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
Part C)
3 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
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
Modifications
No modifications for today.
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
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GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
3 rounds for time
Burpee x 15 reps
DB bent over row x 12 reps
Down up devils press x 9 reps
Time cap: 10 minutes
Burpee x 15 reps
DB bent over row x 12 reps
Down up devils press x 9 reps
Time cap: 10 minutes
Part B)
2 sets
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
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
Modifications
Substitution for DB bent over row x 12 reps:
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
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
Part A)
5 rounds for time
Burpee over DB x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Burpee over DB x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Part B)
3 sets
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
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
Modifications
Substitution for hanging knee raise x 12 reps:
Tuck up x 12 reps / crossbody v up x 12 reps
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
Part A)
Rotate stations every minute for 9 minutes (3 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
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
Part B)
5 rounds for time
Bike x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Bike x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Part C)
3 sets
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
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
Modifications
Substitution for banded wide grip pull up x 8-10 reps:
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
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
Part A)
4 sets
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
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
Part B)
Rotate stations every minute for 9 minutes (3 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
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
Part C)
5 rounds for time
Bike x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Bike x 15 calories
Hanging knee raise x 12 reps
Down up devils press x 9 reps
Time cap: 20 minutes
Part D)
2 sets
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
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
Modifications
Substitution for banded wide grip pull up x 8-10 reps:
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
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
Part A)
6 sets
Strict pull up x 30 seconds
Rest x 60 seconds
DB skull crusher x 8 reps
Rest 30 seconds
Strict pull up x 30 seconds
Rest x 60 seconds
DB skull crusher x 8 reps
Rest 30 seconds
Part B)
3 sets
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
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
Part C)
Accumulate for quality
Seated DB press x 50 reps
Seated DB press x 50 reps
Modifications
No modifications for today.
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
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Alternating DB hang snatch x 50 reps
Jumping lunge x 50 reps
DB goblet squat x 50 reps
Time cap: 8 minutes
Alternating DB hang snatch x 50 reps
Jumping lunge x 50 reps
DB goblet squat x 50 reps
Time cap: 8 minutes
Part B)
3 sets
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
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
Modifications
Substitution for alternating DB hang snatch x 50 reps:
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
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
Part A)
For time
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
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
Part B)
6 sets
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
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
Modifications
Substitution for box jump x 50 / 30 / 10 reps:
Jumping air squat x 50 / 30 / 10 reps / air squat x 80 / 60 / 40 reps / lunge x 50 / 40 / 30 reps
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
Part A)
5 sets
Front squat x 5 reps @ 60%
Rest 30 seconds
Row x 10 calories
Rest 1 minute between sets
Front squat x 5 reps @ 60%
Rest 30 seconds
Row x 10 calories
Rest 1 minute between sets
Part B)
For time
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Part C)
6 sets
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
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
Modifications
Substitution for front squat x 5 reps:
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
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
Part A)
2 sets
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
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
Part B)
5 sets
Front squat x 5 reps @ 60%
Rest 30 seconds
Row x 10 calories
Rest 1 minute between sets
Front squat x 5 reps @ 60%
Rest 30 seconds
Row x 10 calories
Rest 1 minute between sets
Part C)
For time
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Alternating DB hang snatch x 50 reps
Box jump x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Part D)
5 sets
Banded kickback x 20 reps each side
Banded hollow hold lat pulldown x 20 reps
V up x 20 reps
Rest as needed
Banded kickback x 20 reps each side
Banded hollow hold lat pulldown x 20 reps
V up x 20 reps
Rest as needed
Modifications
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
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
Part A)
5 sets
(1 power snatch + 1 hang power snatch + 1 overhead squat) x 2 reps @ 50-60%
Rest 90 seconds between sets
(1 power snatch + 1 hang power snatch + 1 overhead squat) x 2 reps @ 50-60%
Rest 90 seconds between sets
Part B)
Rotate stations every minute for 15 minutes (3 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
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
Part C)
4 sets
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
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
Modifications
No modifications for today.
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
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 22, 2021
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 rounds for time
Run x 200 meters
DB strict press x 16 reps
Assisted banded push up x 16 reps
Time cap: 10 minutes
Run x 200 meters
DB strict press x 16 reps
Assisted banded push up x 16 reps
Time cap: 10 minutes
Part B)
3 sets
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
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
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 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
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
Part A)
4 rounds for time
Run x 400 meters
Strict pull up x 16 reps
Push press x 16 reps
Time cap: 20 minutes
Run x 400 meters
Strict pull up x 16 reps
Push press x 16 reps
Time cap: 20 minutes
Part B)
5 sets
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
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
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
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
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
Part A)
4 sets
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
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
Part B)
3 rounds for time
Run x 400 meters
Strict pull up x 16 reps
Push Press x 16 reps
Time cap: 15 minutes
Run x 400 meters
Strict pull up x 16 reps
Push Press x 16 reps
Time cap: 15 minutes
Part C)
5 sets
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
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
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 20 reps / double under x 50 reps or single under x 100 reps / DB walking lunge x 100 reps / air squat x 50 reps
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
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
Part A)
Every 3 minutes for 15 minutes (5 sets)
Power clean x 5 reps @ 55-65%
Row x 12 calories
Rest remaining time of each set
Power clean x 5 reps @ 55-65%
Row x 12 calories
Rest remaining time of each set
Part B)
4 sets
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
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
Part C)
3 rounds for time
Run x 400 meters
Strict pull up x 16 reps
Push press x 16 reps
Time cap: 15 minutes
Run x 400 meters
Strict pull up x 16 reps
Push press x 16 reps
Time cap: 15 minutes
Part D)
5 sets
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
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
Modifications
Substitution for row x 12 calories:
Sprint x 200 meters / calorie on any machine x 12 reps / double under or single under x 80 reps / bicycle kick x 80 reps
Substitution for 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
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
Part A)
2 sets
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
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
Part B)
4 sets
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
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
Part C)
Accumulate for quality
Plate overhead sit up x 100 reps
Plate overhead sit up x 100 reps
Modifications
No modifications for today.
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
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
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
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
Part B)
2 sets
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
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
Modifications
Substitution for DB thruster x 15-12-9 reps:
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
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
Part A)
Every minute for 4 minutes (4 sets)
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
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
Part B)
For time
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
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
Part C)
3 sets
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
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
Modifications
Substitution for bike 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
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
Part A)
4 sets
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
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
Part B)
Every minute for 5 minutes (5 sets)
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
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
Part C)
For time
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
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
Part D)
3 sets
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
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
Modifications
Substitution for run x 200 meters:
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
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
Part A)
Rotate stations every minute for 15 minutes (3 sets)
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
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
Part B)
4 sets
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
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
Modifications
No modifications for today.
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
SUNDAY
October 24, 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