Week 43 | October 2021
MONDAY
October 25, 2021
Life Is A Beautiful Struggle.
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many sets as possible in 12 minutes
Run x 200 meters
DB deadlift x 14 reps
DB push press x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Run x 200 meters
DB deadlift x 14 reps
DB push press x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Part B)
2 sets
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for DB deadlift x 14 reps:
Deadlift jump x 14 reps
Substitution for DB push press x 14 reps:
Push up x 14 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for DB deadlift x 14 reps:
Deadlift jump x 14 reps
Substitution for DB push press x 14 reps:
Push up x 14 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
MOVEMENT DEMOS
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB push press:
https://youtu.be/znW6BTFr6Io
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
https://youtu.be/vApb63rw1_Q
DB push press:
https://youtu.be/znW6BTFr6Io
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many sets as possible in 18 minutes
Run x 200 meters
Deadlift x 14 reps
Push press x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Run x 200 meters
Deadlift x 14 reps
Push press x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Part B)
5 sets
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Back squat x 5 reps @ 70%
2 sets
Back squat x 3 reps @ 80%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Back squat x 5 reps @ 70%
2 sets
Back squat x 3 reps @ 80%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Part B)
As many sets as possible in 14 minutes
Run x 200 meters
Deadlift x 14 reps
Shoulder to overhead x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Run x 200 meters
Deadlift x 14 reps
Shoulder to overhead x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Part C)
4 sets
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Modifications
Substitution for back squat x 5 / 3 / 1 reps:
Rotate stations every minute for 15 minutes (5 sets)
Station 1
DB split lunge x 8-10 reps each side
Station 2
Jumping lunge x 20-30 reps
Station 3
Banded glute bridge x 30-45 seconds
Rest remaining time of each set
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
Rotate stations every minute for 15 minutes (5 sets)
Station 1
DB split lunge x 8-10 reps each side
Station 2
Jumping lunge x 20-30 reps
Station 3
Banded glute bridge x 30-45 seconds
Rest remaining time of each set
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Snatch press x 3 reps + snatch push press x 2 reps @ 50-60%
4 sets
Snatch push press x 3 reps + snatch balance x 2 reps @ 55-65%
4 sets
Snatch push press x 1 rep + snatch balance x 1 rep + overhead squat x 1 rep @ 65-75%
Rest 90 seconds between sets
Snatch press x 3 reps + snatch push press x 2 reps @ 50-60%
4 sets
Snatch push press x 3 reps + snatch balance x 2 reps @ 55-65%
4 sets
Snatch push press x 1 rep + snatch balance x 1 rep + overhead squat x 1 rep @ 65-75%
Rest 90 seconds between sets
Part B)
3 sets
Back squat x 5 reps @ 70%
2 sets
Back squat x 3 reps @ 80%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Back squat x 5 reps @ 70%
2 sets
Back squat x 3 reps @ 80%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Part C)
As many sets as possible in 14 minutes
Run x 200 meters
Deadlift x 14 reps
Shoulder to overhead x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Run x 200 meters
Deadlift x 14 reps
Shoulder to overhead x 14 reps
Butterfly sit up x 28 reps
Rest 30 seconds between sets
Part D)
3 sets
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Bicycle kick x 40 reps
Rest 10 seconds
Tuck up x 30 reps
Rest 10 seconds
Crossbody v up x 20 reps
Rest 30 seconds
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / double under or single under x 50 reps
Substitution for butterfly sit up x 28 reps:
DB plank slide x 28 reps / plank to knee tap x 28 reps
MOVEMENT DEMOS
Snatch press:
https://youtu.be/-2IdD7Efiz4
Snatch push press:
https://youtu.be/sg6wMbkTwWU
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
https://youtu.be/-2IdD7Efiz4
Snatch push press:
https://youtu.be/sg6wMbkTwWU
Back squat:
https://youtu.be/HsnyHv61qMo
Deadlift:
https://youtu.be/lXUUM1itAkU
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Tuck up:
https://youtu.be/iT6izuDopbU
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
(5 deadlift + 3 hang power clean + 1 push jerk) x 2 reps @ 60-70%
Rest 60 seconds between sets
(5 deadlift + 3 hang power clean + 1 push jerk) x 2 reps @ 60-70%
Rest 60 seconds between sets
Part B)
6 sets
Back rack reverse lunge x 10 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a moderate weight for your back rack reverse lunges
Back rack reverse lunge x 10 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a moderate weight for your back rack reverse lunges
Part C)
5 sets
Against a 90 second clock
DB floor press x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
DB floor press x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
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
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB floor press:
https://youtu.be/zFe1KItJKfo
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
DB floor press:
https://youtu.be/zFe1KItJKfo
Banded row:
https://youtu.be/Eq06svMgwAg
TUESDAY
October 26, 2021
Happiness is an INSIDE job.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 12 minutes (3 sets)
Run x 200
DB floor press x 6-12 reps
Alternating DB snatch x 6-9 reps
Burpee over DB x 3-6 reps
Rest remaining time of each set
Run x 200
DB floor press x 6-12 reps
Alternating DB snatch x 6-9 reps
Burpee over DB x 3-6 reps
Rest remaining time of each set
Part B)
2 sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 30-45 seconds between sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 30-45 seconds between sets
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / DB goblet squat x 20 reps / jumping lunge x 30 reps
Substitution for DB floor press x 6-12 reps:
Pike push up x 6-12 reps
Substitution for alternating DB snatch x 6-9 reps:
Plank to knee tap x 9-12 reps
Burpee over DB x 3-6 reps:
Burpee or Down up x 3-6 reps
Calorie on any machine x 8-10 reps / DB goblet squat x 20 reps / jumping lunge x 30 reps
Substitution for DB floor press x 6-12 reps:
Pike push up x 6-12 reps
Substitution for alternating DB snatch x 6-9 reps:
Plank to knee tap x 9-12 reps
Burpee over DB x 3-6 reps:
Burpee or Down up x 3-6 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
GS40
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 20 minutes (4 sets)
Run x 200-400 meters
Strict pull up x 6-12 reps
Alternating DB snatch x 6-9 reps
Burpee over DB x 3-6 reps
Rest remaining time of each set
Run x 200-400 meters
Strict pull up x 6-12 reps
Alternating DB snatch x 6-9 reps
Burpee over DB x 3-6 reps
Rest remaining time of each set
Part B)
4 sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 45-60 seconds between sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for run x 200-400 meters:
Calorie on any machine x 8-15 reps / DB goblet squat x 20-40 reps / jumping lunge x 30-60 reps
Substitution for strict pull up x 12 reps:
Bent over row or DB bent over row x 12 reps / DB upright row x 12 reps
Calorie on any machine x 8-15 reps / DB goblet squat x 20-40 reps / jumping lunge x 30-60 reps
Substitution for strict pull up x 12 reps:
Bent over row or DB bent over row x 12 reps / DB upright row x 12 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/FcQ1t9hUL5M
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Strict pull up x 10 reps
Seated L-sit hold x 20-30 seconds
Supinated chin over bar hold x 20-30 seconds
Rest as needed
Strict pull up x 10 reps
Seated L-sit hold x 20-30 seconds
Supinated chin over bar hold x 20-30 seconds
Rest as needed
Part B)
Every 5 minutes for 20 minutes (4 sets)
Row x 250 meters
Strict pull up x 12 reps
Alternating DB snatch x 9 reps
Burpee over DB x 6 reps
Rest remaining time of each set
Row x 250 meters
Strict pull up x 12 reps
Alternating DB snatch x 9 reps
Burpee over DB x 6 reps
Rest remaining time of each set
Part C)
4 sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 45-60 seconds between sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
DB seesaw bent over row x 10-12 reps / supine bent over row x 10-12 reps
Substitution for supinated chin over bar hold x 20-30 seconds:
Half push up hold x 20-30 seconds
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / DB goblet squat x 30 reps / jumping lunge x 50 reps
Substitution for strict pull up x 12 reps:
Bent over row or DB bent over row x 12 reps / DB upright row x 12 reps
DB seesaw bent over row x 10-12 reps / supine bent over row x 10-12 reps
Substitution for supinated chin over bar hold x 20-30 seconds:
Half push up hold x 20-30 seconds
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / DB goblet squat x 30 reps / jumping lunge x 50 reps
Substitution for strict pull up x 12 reps:
Bent over row or DB bent over row x 12 reps / DB upright row x 12 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Seated L-sit hold:
https://youtu.be/KrLAe1q_UaE
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/FcQ1t9hUL5M
Seated L-sit hold:
https://youtu.be/KrLAe1q_UaE
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
(1 slow pull power clean + 1 hang clean + 1 push jerk) x 3 reps
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5-6: 70-80%
Rest 60-90 seconds between sets
(1 slow pull power clean + 1 hang clean + 1 push jerk) x 3 reps
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5-6: 70-80%
Rest 60-90 seconds between sets
Part B)
3 sets
Strict pull up x 10 reps
Seated L-sit hold x 20-30 seconds
Supinated chin over bar hold x 20-30 seconds
Rest as needed
Strict pull up x 10 reps
Seated L-sit hold x 20-30 seconds
Supinated chin over bar hold x 20-30 seconds
Rest as needed
Part C)
Every 5 minutes for 20 minutes (4 sets)
Row x 250 meters
Strict pull up x 12 reps
Alternating DB snatch x 9 reps
Burpee over DB x 6 reps
Rest remaining time of each set
Row x 250 meters
Strict pull up x 12 reps
Alternating DB snatch x 9 reps
Burpee over DB x 6 reps
Rest remaining time of each set
Part D)
4 sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 45-60 seconds between sets
Plank leg lift x 20 reps
High to low plank x 10 reps
Plank hold x 30-45 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
DB seesaw bent over row x 10-12 reps / supine bent over row x 10-12 reps
Substitution for supinated chin over bar hold x 20-30 seconds:
Half push up hold x 20-30 seconds
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / DB goblet squat x 30 reps / jumping lunge x 50 reps
Substitution for strict pull up x 12 reps:
Bent over row or DB bent over row x 12 reps / DB upright row x 12 reps
DB seesaw bent over row x 10-12 reps / supine bent over row x 10-12 reps
Substitution for supinated chin over bar hold x 20-30 seconds:
Half push up hold x 20-30 seconds
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / DB goblet squat x 30 reps / jumping lunge x 50 reps
Substitution for strict pull up x 12 reps:
Bent over row or DB bent over row x 12 reps / DB upright row x 12 reps
MOVEMENT DEMOS
Slow pull power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Push jerk:
https://youtu.be/CCvfqA0Ieko
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Seated L-sit hold:
https://youtu.be/KrLAe1q_UaE
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Push jerk:
https://youtu.be/CCvfqA0Ieko
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Seated L-sit hold:
https://youtu.be/KrLAe1q_UaE
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Plank leg lift:
https://youtu.be/P619Ffp_UWU
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Snatch press x 4 reps @ 50-60%
Overhead hold x 20-30 seconds
Rest 60 seconds between sets
Snatch press x 4 reps @ 50-60%
Overhead hold x 20-30 seconds
Rest 60 seconds between sets
Part B)
4 sets
Hip thrust x 10 reps @ 65-75%
Hip thrust iso hold x 20-30 seconds
Rest 2 minutes between sets
Hip thrust x 10 reps @ 65-75%
Hip thrust iso hold x 20-30 seconds
Rest 2 minutes between sets
Part C)
3 sets
DB plank slide x 8 reps
DB reverse wrist curl x 8 reps
Rest 30 seconds
Cuban press x 8 reps
IYT x 8 reps
Rest 60 seconds
DB plank slide x 8 reps
DB reverse wrist curl x 8 reps
Rest 30 seconds
Cuban press x 8 reps
IYT x 8 reps
Rest 60 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch press:
https://youtu.be/-2IdD7Efiz4
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB reverse wrist curl:
https://youtu.be/WBZxGNtNhKM
Cuban press:
https://youtu.be/nLuN7k5Sbpg
IYT:
https://youtu.be/nlUFNi3hROI
https://youtu.be/-2IdD7Efiz4
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB reverse wrist curl:
https://youtu.be/WBZxGNtNhKM
Cuban press:
https://youtu.be/nLuN7k5Sbpg
IYT:
https://youtu.be/nlUFNi3hROI
WEDNESDAY
October 27, 2021
Habits change into CHARACTER.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Against a 90 second clock
Jumping lunge x 15-18 reps
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Against a 90 second clock
Jumping lunge x 15-18 reps
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Part B)
3 sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 30 seconds between sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 30 seconds between sets
Modifications
Substitution for DB hang power clean x 12-15 reps:
Tricep extension x 12-15 reps
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
Substitution for banded row x max reps:
Flutter kick / bicycle kick / mountain climber
Tricep extension x 12-15 reps
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
Substitution for banded row x max reps:
Flutter kick / bicycle kick / mountain climber
MOVEMENT DEMOS
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/1sdcb-uEfU0
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
GS40
WARM UP
WORKOUT
Workout Details
Part A)
8 sets
Against a 90 second clock
Jumping lunge x 15-18 reps
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Against a 90 second clock
Jumping lunge x 15-18 reps
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Part B)
5 sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Modifications
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
MOVEMENT DEMOS
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/1sdcb-uEfU0
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 8 reps @ 55%
Banded glute bridge x 16 reps
Glute bridge hold x 30 seconds
Rest remaining time of each set
Front squat x 8 reps @ 55%
Banded glute bridge x 16 reps
Glute bridge hold x 30 seconds
Rest remaining time of each set
Part B)
5 sets
Against a 90 second clock
Bike x 7-9 caloires
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Against a 90 second clock
Bike x 7-9 caloires
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Part C)
5 sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Modifications
Substitution for front squat x 8 reps:
DB front rack lunge x 10 reps / DB lateral lunge x 10 reps
Substitution for bike x 7-9 calories:
Calorie on any machine x 7-9 calories / run x 200 meters / down up x 12-15 reps / DB deadlift x 12-15 reps
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
DB front rack lunge x 10 reps / DB lateral lunge x 10 reps
Substitution for bike x 7-9 calories:
Calorie on any machine x 7-9 calories / run x 200 meters / down up x 12-15 reps / DB deadlift x 12-15 reps
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/-_Nw3jP6J1w
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
(1 slow pull power snatch + 1 hang snatch) x 3 reps
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5-6: 70-80%
Rest 60-90 seconds between sets
(1 slow pull power snatch + 1 hang snatch) x 3 reps
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5-6: 70-80%
Rest 60-90 seconds between sets
Part B)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 8 reps @ 55%
Banded glute bridge x 16 reps
Glute bridge hold x 30 seconds
Rest remaining time of each set
Front squat x 8 reps @ 55%
Banded glute bridge x 16 reps
Glute bridge hold x 30 seconds
Rest remaining time of each set
Part C)
5 sets
Against a 90 second clock
Bike x 7-9 caloires
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Against a 90 second clock
Bike x 7-9 caloires
DB hang power clean x 12-15 reps
Double under or single under x max reps
Rest 60 seconds between sets
Part D)
5 sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Triple crunch x 20 reps
Banded row x max reps in remaining time
Rest 60 seconds between sets
Modifications
Substitution for bike x 7-9 calories:
Calorie on any machine x 7-9 calories / run x 200 meters / down up x 12-15 reps / DB deadlift x 12-15 reps
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
Calorie on any machine x 7-9 calories / run x 200 meters / down up x 12-15 reps / DB deadlift x 12-15 reps
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat
MOVEMENT DEMOS
Slow pull power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Banded row:
https://youtu.be/Eq06svMgwAg
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
(1 power snatch + 1 hang power snatch + 1 overhead squat) x 2 reps @ 60-70%
Rest 90 seconds between sets
(1 power snatch + 1 hang power snatch + 1 overhead squat) x 2 reps @ 60-70%
Rest 90 seconds between sets
Part B)
5 sets
Overhead squat x 5 reps @ 55-65%
Rest 30 seconds
Overhead squat x 3 reps @ 65-75%
Rest 30 seconds
Overhead squat x 1 rep @ 75-85%
Rest 60 seconds
Overhead squat x 5 reps @ 55-65%
Rest 30 seconds
Overhead squat x 3 reps @ 65-75%
Rest 30 seconds
Overhead squat x 1 rep @ 75-85%
Rest 60 seconds
Part C)
4 sets
Shoulder tap x 100 reps
Rest 30 seconds
Bicycle kick x 50 reps
Rest 30 seconds
Butterfly sit up x 25 reps
Rest 60 seconds
Shoulder tap x 100 reps
Rest 30 seconds
Bicycle kick x 50 reps
Rest 30 seconds
Butterfly 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
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/MmHPIjbsW28
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
THURSDAY
October 28, 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 29, 2021
INSERT QUOTE HERE
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
DB deadlift x 30 reps
Run x 400 meters
DB thruster x 20 reps
Run x 200 meters
DB squat clean x 10 reps
Run x 100 meters
Time cap: 10 minutes
DB deadlift x 30 reps
Run x 400 meters
DB thruster x 20 reps
Run x 200 meters
DB squat clean x 10 reps
Run x 100 meters
Time cap: 10 minutes
Part B)
3 sets
Single arm DB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
DB front rack lunge x 6 reps each side
Rest 30 seconds
Single arm DB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
DB front rack lunge x 6 reps each side
Rest 30 seconds
Modifications
Substitution for DB deadlift x 30 reps:
Deadlift jump x 60 reps
Substitution for DB thruster x 20 reps:
Floor touch to jump x 20 reps
Substitution for DB squat clean x 10 reps:
Pop squat x 20 reps
Substitution for run x 400 / 200 / 100 meters:
Calorie on any machine x 25 / 15 / 5 reps / burpee x 20 / 10 / 5 reps / mountain climber x 80 / 60 / 40 reps
Substitution for single arm DB swing x 12 reps each side:
Shoulder tap x 24 reps
Substitution for DB front rack lunge x 6 reps each side:
Lunge x 12 reps / lateral lunge x 12 reps
Deadlift jump x 60 reps
Substitution for DB thruster x 20 reps:
Floor touch to jump x 20 reps
Substitution for DB squat clean x 10 reps:
Pop squat x 20 reps
Substitution for run x 400 / 200 / 100 meters:
Calorie on any machine x 25 / 15 / 5 reps / burpee x 20 / 10 / 5 reps / mountain climber x 80 / 60 / 40 reps
Substitution for single arm DB swing x 12 reps each side:
Shoulder tap x 24 reps
Substitution for DB front rack lunge x 6 reps each side:
Lunge x 12 reps / lateral lunge x 12 reps
MOVEMENT DEMOS
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB squat clean:
https://youtu.be/wScxmQe-BEk
Single arm DB swing:
https://youtu.be/6EaosmUJZks
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
DB front rack lunge:
https://youtu.be/8xewUTU_k2w
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB squat clean:
https://youtu.be/wScxmQe-BEk
Single arm DB swing:
https://youtu.be/6EaosmUJZks
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
DB front rack lunge:
https://youtu.be/8xewUTU_k2w
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Deadlift x 30 reps
Push press x 30 reps
Run x 800 meters
Thruster x 20 reps
Run x 400 meters
Front squat x 10 reps
Run x 200 meters
Time cap: 20 minutes
Deadlift x 30 reps
Push press x 30 reps
Run x 800 meters
Thruster x 20 reps
Run x 400 meters
Front squat x 10 reps
Run x 200 meters
Time cap: 20 minutes
Part B)
4 sets
Single arm KB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
Single arm KB front rack lunge x 6 reps each side
Rest 30 seconds
Single arm KB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
Single arm KB front rack lunge x 6 reps each side
Rest 30 seconds
Modifications
Substitution for run x 800 / 400 / 200 meters:
Calorie on any machine x 35 / 25 / 15 reps / burpee x 30 / 20 / 10 reps / mountain climber x 100 / 80 / 60 reps
Calorie on any machine x 35 / 25 / 15 reps / burpee x 30 / 20 / 10 reps / mountain climber x 100 / 80 / 60 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front squat:
https://youtu.be/-_Nw3jP6J1w
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Single arm KB front rack lunge:
https://youtu.be/8xewUTU_k2w
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front squat:
https://youtu.be/-_Nw3jP6J1w
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Single arm KB front rack lunge:
https://youtu.be/8xewUTU_k2w
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 30 seconds for 5 minutes (10 sets)
Deficit deadlift x 1 rep @ 55%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 45%
Rest remaining time of each set
Deficit deadlift x 1 rep @ 55%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 45%
Rest remaining time of each set
Part B)
For time
DB ground to overhead x 30 reps
Run x 800 meters
Thruster x 20 reps
Run x 400 meters
DB squat clean x 10 reps
Run x 200 meters
Time cap: 15 minutes
DB ground to overhead x 30 reps
Run x 800 meters
Thruster x 20 reps
Run x 400 meters
DB squat clean x 10 reps
Run x 200 meters
Time cap: 15 minutes
Part C)
5 sets
Single arm KB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
Single arm KB front rack lunge x 6 reps each side
Rest 30 seconds
Single arm KB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
Single arm KB front rack lunge x 6 reps each side
Rest 30 seconds
Modifications
Substitution for run x 800 / 400 / 200 meters:
Calorie on any machine x 35 / 25 / 15 reps / burpee x 30 / 20 / 10 reps / mountain climber x 100 / 80 / 60 reps
Calorie on any machine x 35 / 25 / 15 reps / burpee x 30 / 20 / 10 reps / mountain climber x 100 / 80 / 60 reps
MOVEMENT DEMOS
Deficit deadlift:
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
DB squat clean:
https://youtu.be/wScxmQe-BEk
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Single arm KB front rack lunge:
https://youtu.be/8xewUTU_k2w
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
Thruster:
https://youtu.be/Jj6Ua6fbLOA
DB squat clean:
https://youtu.be/wScxmQe-BEk
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Single arm KB front rack lunge:
https://youtu.be/8xewUTU_k2w
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Power clean and jerk x 5 reps @ 60%
3 sets
Power clean and jerk x 3 reps @ 70%
2 sets
Power clean and jerk x 1 rep @ 80%
Rest 90 seconds between sets
Power clean and jerk x 5 reps @ 60%
3 sets
Power clean and jerk x 3 reps @ 70%
2 sets
Power clean and jerk x 1 rep @ 80%
Rest 90 seconds between sets
Part B)
Every 30 seconds for 5 minutes (10 sets)
Deficit deadlift x 1 rep @ 55%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 45%
Rest remaining time of each set
Deficit deadlift x 1 rep @ 55%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 45%
Rest remaining time of each set
Part C)
For time
Ground to overhead x 30 reps
Run x 800 meters
Thruster x 20 reps
Run x 400 meters
Squat clean x 10 reps
Run x 200 meters
Time cap: 15 minutes
Ground to overhead x 30 reps
Run x 800 meters
Thruster x 20 reps
Run x 400 meters
Squat clean x 10 reps
Run x 200 meters
Time cap: 15 minutes
Part D)
3 sets
Single arm KB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
Single arm KB front rack lunge x 6 reps each side
Rest 30 seconds
Single arm KB swing x 12 reps each side
Rest 10 seconds
Elevated plyo push up x 12 reps
Rest 10 seconds
Single arm KB front rack lunge x 6 reps each side
Rest 30 seconds
Modifications
Substitution for run x 800 / 400 / 200 meters:
Calorie on any machine x 35 / 25 / 15 reps / burpee x 30 / 20 / 10 reps / mountain climber x 100 / 80 / 60 reps
Calorie on any machine x 35 / 25 / 15 reps / burpee x 30 / 20 / 10 reps / mountain climber x 100 / 80 / 60 reps
MOVEMENT DEMOS
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Deficit deadlift:
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Ground to overhead:
https://youtu.be/TAu00un5V3E
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Squat clean:
https://youtu.be/yT489tRHZg8
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Single arm KB front rack lunge:
https://youtu.be/8xewUTU_k2w
https://youtu.be/qQrIc0Vg37A
Deficit deadlift:
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Ground to overhead:
https://youtu.be/TAu00un5V3E
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Squat clean:
https://youtu.be/yT489tRHZg8
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Single arm KB front rack lunge:
https://youtu.be/8xewUTU_k2w
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
DB hammer curl x 10 reps
Single leg romanian deadlift x 10 reps each side
Banded fire hydrant x 10 reps each side
Rest 60 seconds between sets
DB hammer curl x 10 reps
Single leg romanian deadlift x 10 reps each side
Banded fire hydrant x 10 reps each side
Rest 60 seconds between sets
Part B)
4 sets
Deadlift x 5 reps @ 60-70%
Rest 30 seconds
Deadlift x 3 reps @ 65-75%
Rest 30 seconds
Deadlift x 1 rep @ 70-80%
Rest 60 seconds
Deadlift x 5 reps @ 60-70%
Rest 30 seconds
Deadlift x 3 reps @ 65-75%
Rest 30 seconds
Deadlift x 1 rep @ 70-80%
Rest 60 seconds
Part C)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
DB bent over YTA x 9-12 reps
Station 2
Goblet cossack squat x 6-9 reps each side
Station 3
Banded reverse hyper x 30-45 seconds
Air squat remaining time of each set
Station 1
DB bent over YTA x 9-12 reps
Station 2
Goblet cossack squat x 6-9 reps each side
Station 3
Banded reverse hyper x 30-45 seconds
Air squat remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
DB hammer curl:
https://youtu.be/EUhyoiAuh3w
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
Deadlift:
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
https://youtu.be/EUhyoiAuh3w
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
Deadlift:
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
SATURDAY
October 30, 2021
I can and I WILL. Watch me.
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GS20
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GS40
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GS60
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GS80
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GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Banded laying lat pulldown x 20 reps
Butterfly sit up x 20 reps
Alternating DB snatch x 10 reps
Time cap: 15 minutes
Banded laying lat pulldown x 20 reps
Butterfly sit up x 20 reps
Alternating DB snatch x 10 reps
Time cap: 15 minutes
Part B)
Every minute for 3 minutes (3 sets)
Banded clamshell x 15-30 seconds each side
Every minute for 3 minutes (3 sets)
Hollow hold x 30-45 seconds
Rest remaining time of each set
Banded clamshell x 15-30 seconds each side
Every minute for 3 minutes (3 sets)
Hollow hold x 30-45 seconds
Rest remaining time of each set
Modifications
Substitution for banded laying lat pull down x 20 reps:
Arch snow angel x 20 reps
Substitution for alternating DB snatch x 10 reps:
Burpee or Down up x 20 10 reps
Substitution for banded clamshell x 15-30 seconds each side:
Bodyweight banded clamshell x 15-30 seconds each side
Arch snow angel x 20 reps
Substitution for alternating DB snatch x 10 reps:
Burpee or Down up x 20 10 reps
Substitution for banded clamshell x 15-30 seconds each side:
Bodyweight banded clamshell x 15-30 seconds each side
MOVEMENT DEMOS
Banded layng lat pulldown:
https://youtu.be/7BBHKYbn4MI
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/7BBHKYbn4MI
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Hanging knee raise x 20 reps
Butterfly sit up x 50 reps
Alternating DB snatch x 10 reps
Time cap: 25 minutes
Hanging knee raise x 20 reps
Butterfly sit up x 50 reps
Alternating DB snatch x 10 reps
Time cap: 25 minutes
Part B)
Every minute for 4 minutes (4 sets)
Banded clamshell x 15-30 seconds each side
Every minute for 4 minutes (4 sets)
Hollow Hold x 30-45 seconds
Rest remaining time of each set
Banded clamshell x 15-30 seconds each side
Every minute for 4 minutes (4 sets)
Hollow Hold x 30-45 seconds
Rest remaining time of each set
Modifications
Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps
Tuck up x 20 reps
MOVEMENT DEMOS
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/YoqU047BHRs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
DB bulgarian split squat x 6 reps each side
Station 2
Hip thrust x 12 reps
Station 3
DB bicep curl to press x 12 reps
Rest remaining time of each set
Station 1
DB bulgarian split squat x 6 reps each side
Station 2
Hip thrust x 12 reps
Station 3
DB bicep curl to press x 12 reps
Rest remaining time of each set
Part B)
5 rounds for time
Hanging knee raise x 20 reps
Bike x 15 calories
Alternating DB snatch x 10 reps
Time cap: 25 minutes
Hanging knee raise x 20 reps
Bike x 15 calories
Alternating DB snatch x 10 reps
Time cap: 25 minutes
Part C)
Every minute for 4 minutes (4 sets)
Banded clamshell x 15-30 seconds each side
Every minute for 4 minutes (4 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Banded clamshell x 15-30 seconds each side
Every minute for 4 minutes (4 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Modifications
Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps
Substitution for bike x 15 calories:
Run x 400 meters / deadlift x 15 reps / burpee pull up x 15 reps
Substitution for handstand hold x 15-30 seconds:
High plank hold x 30-45 seconds / wall walk x 3-5 reps
Tuck up x 20 reps
Substitution for bike x 15 calories:
Run x 400 meters / deadlift x 15 reps / burpee pull up x 15 reps
Substitution for handstand hold x 15-30 seconds:
High plank hold x 30-45 seconds / wall walk x 3-5 reps
MOVEMENT DEMOS
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Hip thrust:
https://youtu.be/kxczTx009Bw
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Handstand hold:
https://youtu.be/eA5dynhksjs
https://youtu.be/kt6zzM-OfWc
Hip thrust:
https://youtu.be/kxczTx009Bw
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Handstand hold:
https://youtu.be/eA5dynhksjs
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Against a 90 second clock
Row x 10 calories
Burpees x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Row x 10 calories
Burpees x max reps in remaining time
Rest 60 seconds between sets
Part B)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
DB bulgarian split squat x 6 reps each side
Station 2
Hip thrust x 12 reps
Station 3
DB bicep curl to press x 12 reps
Rest remaining time of each set
Station 1
DB bulgarian split squat x 6 reps each side
Station 2
Hip thrust x 12 reps
Station 3
DB bicep curl to press x 12 reps
Rest remaining time of each set
Part C)
5 rounds for time
Hanging knee raise x 20 reps
Bike x 15 calories
Power snatch x 10 reps
Time cap: 25 minutes
Hanging knee raise x 20 reps
Bike x 15 calories
Power snatch x 10 reps
Time cap: 25 minutes
Part D)
Every minute for 5 minutes (5 sets)
Banded clamshell x 15-30 seconds each side
Every minute for 5 minutes (5 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Banded clamshell x 15-30 seconds each side
Every minute for 5 minutes (5 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Modifications
Substitution for row x 10 reps:
Run x 200 meters / jumping air squat x 30 reps / double under x 50 reps or single under x 100 reps
Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps
Substitution for bike x 15 calories:
Run x 400 meters / deadlift x 15 reps / burpee pull up x 15 reps
Substitution for handstand hold x 15-30 seconds:
High plank hold x 30-45 seconds / wall walk x 3-5 reps
Run x 200 meters / jumping air squat x 30 reps / double under x 50 reps or single under x 100 reps
Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps
Substitution for bike x 15 calories:
Run x 400 meters / deadlift x 15 reps / burpee pull up x 15 reps
Substitution for handstand hold x 15-30 seconds:
High plank hold x 30-45 seconds / wall walk x 3-5 reps
MOVEMENT DEMOS
Burpee:
https://youtu.be/YbnnsqGosjE
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Hip thrust:
https://youtu.be/kxczTx009Bw
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Power snatch:
https://youtu.be/MmHPIjbsW28
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Handstand hold:
https://youtu.be/eA5dynhksjs
https://youtu.be/YbnnsqGosjE
DB bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Hip thrust:
https://youtu.be/kxczTx009Bw
DB bicep curl to press:
https://youtu.be/GVMb9dkxcLA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Power snatch:
https://youtu.be/MmHPIjbsW28
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
Handstand hold:
https://youtu.be/eA5dynhksjs
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Bent over row x 20 reps
Rest 30 seconds
Bike x 20 calories
Rest 30 seconds
Plank to knee tap x 20 reps
Rest 60 seconds
Bent over row x 20 reps
Rest 30 seconds
Bike x 20 calories
Rest 30 seconds
Plank to knee tap x 20 reps
Rest 60 seconds
Part B)
3 sets
(2 back squat + 1 pause back squat @ 3 seconds) x 4 reps
Set 1: 50%
Set 2: 60%
Set 3: 70%
Rest 2 minutes between sets
(2 back squat + 1 pause back squat @ 3 seconds) x 4 reps
Set 1: 50%
Set 2: 60%
Set 3: 70%
Rest 2 minutes between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bent over row:
https://youtu.be/lx-mvh10kNE
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Back squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/lx-mvh10kNE
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Back squat:
https://youtu.be/HsnyHv61qMo
SUNDAY
October 31, 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