Week 42 | October 2021

MONDAY

October 18, 2021

Never let fear decide your FATE.

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
 
 
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
 
 
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

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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
 
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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.
 

TUESDAY

October 19, 2021

Never Give Up. Great things take time.

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
 
 
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
 
 
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

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
 
 
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
 
 
Modifications
 
Substitution for hanging knee raise x 12 reps:
Tuck up x 12 reps / crossbody v up x 12 reps

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
Part C)
 
Accumulate for quality

Seated DB press x 50 reps
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


WEDNESDAY

October 20, 2021

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
Part B)
 
5 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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


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

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
 
 
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
 
 
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

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
Part C)
 
Accumulate for quality

Plate overhead sit up x 100 reps
 
 
Modifications
 
No modifications for today.

SATURDAY

October 23, 2021

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
Modifications
 
No modifications for today.

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow