Week 43 | October 2021

MONDAY

October 25, 2021

Life Is A Beautiful Struggle.

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
 
 
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
 
 
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

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.

TUESDAY

October 26, 2021

Happiness is an INSIDE job.

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
Part B)
 
4 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
 
 
Modifications
 
No modifications for today.

WEDNESDAY

October 27, 2021

Habits change into CHARACTER.

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
 
 
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
 
 
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

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
 
 
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
 
 
Modifications
 
Substitution for double under or single under x max reps:
Quick tap / mountain climber twist / bicycle kick / shoulder tap / air squat

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
 
 
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


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
 
 
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

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
 
 
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
 
 
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


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
 
 
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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.

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

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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
 

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

SATURDAY

October 30, 2021

I can and I WILL. Watch me.

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
 
 
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
 
 
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

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

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
 
 
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
 
 
Modifications
 
Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

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

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS


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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow