Week 44 | November 2021

MONDAY

November 1, 2021

Expect nothing, appreciate EVERYTHING.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Run x 200 meters
Floor touch to jump x 30 reps
Push up x 20 reps
Burpee x 10 reps
Run x 200 meters

Time cap: 8 minutes
 
 
Part B)
 
3 sets

Atomic sit up x 20 reps
Side plank bounce x 10 reps (each side)

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / double under or single under x 50 reps / butterfly sit up x 30 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Run x 800 meters
Box jump over x 50 reps
Push up x 50 reps
Walking lunge x 50 reps
Run x 800 meters

Time cap: 18 minutes
 
 
Part B)
 
5 sets

Atomic sit up x 20 reps
Side plank bounce x 10 reps (each side)

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for run x 800 meters:
Calorie on any machine x 800 meters or 40 reps / burpee x 40 reps / air squat x 100 reps / crossbody v up x 80 reps

Substitution for box jump over x 50 reps:
Box step over x 50 reps / box step up x 50 reps / jumping lunge x 80 reps / deadlift x 50 reps / double under x 100 reps or single under x 200 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Back squat x 5 reps

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%

Rest as needed between sets
 
 
Part B)
 
For time

Row x 1000 meters
Box jump over x 50 reps
Push up x 50 reps
Row x 1000 meters

Time cap: 14 minutes
 
 
Part C)
 
5 sets

Atomic sit up x 20 reps
Side plank bounce x 10 reps (each side)

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for back squat x 5 reps:
Every 4 minutes for 16 minutes:
DB front squat x 15 reps
Jumping air squat x 12 reps
Burpee over DB x 9 reps
Glute bridge hold x 30-60 seconds

Rest remaining time of each set

Substitution for row x 1000 meters:
Run x 800 meters / Calorie on any machine x 1000 meters or 50 reps / burpee x 50 reps / air squat x 150 reps / crossbody v up x 100 reps

Substitution for box jump over x 50 reps:
Box step over x 50 reps / box step up x 50 reps / jumping lunge x 80 reps / deadlift x 50 reps / double under x 100 reps or single under x 200 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets
Snatch balance x 5 reps @ 50-60%

3 sets
Overhead squat x 5 reps @ 50-60%

3 sets
Snatch balance x 2 reps + overhead squat x 3 reps @ 55-65%

Rest 60-90 seconds between sets
 
 
Part B)
 
5 sets

Back squat x 5 reps

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%

Rest as needed between sets
 
 
Part C)
 
For time

Row x 1000 meters
Box jump over x 50 reps
Push up x 50 reps
Row x 1000 meters

Time cap: 14 minutes
 
 
Part D)
 
5 sets

Atomic sit up x 20 reps
Side plank bounce x 10 reps (each side)

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for row x 1000 meters:
Run x 800 meters / Calorie on any machine x 1000 meters or 50 reps / burpee x 50 reps / air squat x 150 reps / crossbody v up x 100 reps

Substitution for box jump over x 50 reps:
Box step over x 50 reps / box step up x 50 reps / jumping lunge x 80 reps / deadlift x 50 reps / double under x 100 reps or single under x 200 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets

(1 pause at knee power clean + 1 front squat + 1 split jerk) x 2 reps @ 50-60%

Rest 60 seconds between sets
 
 
Part B)
 
6 sets

Bench press x 3 reps
Banded side steps x 45 seconds

Set 1-3: 60-65%
Set 4-6: 65-70%
Set 7-8: 70-80%
Set 9-10: 80-90%

Rest 90 seconds between sets
 
 
Part C)
 
4 sets

Plate russian twist x 50 reps
Plate overhead reverse lunge x 10 reps
Rest 15 seconds

Mountain climber twist x 50 reps
Plank hold x 30 seconds
Rest 30 seconds
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

November 2, 2021

Hard work PAYS OFF.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 10 minutes

Run x 400 meters
DB deadlift x 15 reps
DB hang power clean x 10 reps
DB push press x 5 reps
 
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
Every minute for 4 minutes (4 sets)

Banded deadbug x 30-50 seconds

Every minute for 4 minutes (4 sets)

Plank around the world x 30-50 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / DB front squat x 20 reps / DB lunge x 20 reps / butterfly sit up x 20 reps / plank to knee tap x 20 reps

Substitution for DB deadlift x 15 reps:
Deadlift jump x 15 reps

Substitution for DB hang power clean x 10 reps:
Pike shoulder tap x 10 reps

Substitution for DB push press x 5 reps:
Pike push up x 5 reps

Substitution for banded deadbug x 30-50 seconds:
Bodyweight deadbug x 30-50 seconds

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 20 minutes

Run x 400 meters
DB deadlift x 20 reps
DB hang power clean x 20 reps
Hanging knee raise x 20 reps
 
Level 1: 25lbs
Level 2: 30lbs
Level 3: 35lbs
 
 
Part B)
 
Every minute for 5 minutes (5 sets)

Banded deadbug x 30-50 seconds

Every minute for 5 minutes (5 sets)

Plank around the world x 30-50 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / DB front squat x 20 reps / DB lunge x 20 reps / butterfly sit up x 50 reps / plank to knee tap x 50 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
Banded supinated pull up x 8-10 reps

Station 2
Bar hang x 20-30 seconds

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 20 minutes

Bike x 20 calories
DB deadlift x 20 reps
DB hang power clean x 20 reps
Hanging knee raise x 20 reps
 
Level 1: 25lbs
Level 2: 30lbs
Level 3: 35lbs
 
 
Part C)
 
Every minute for 5 minutes (5 sets)

Banded deadbug x 30-50 seconds

Every minute for 5 minutes (5 sets)

Plank around the world x 30-50 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for banded supinated pull up x 8-10 reps:
DB bent over lateral raise x 10-15 reps / supine bent over row x 10-12 reps

Substitution for bar hang x 20-30 seconds:
Half push up hold x 20-30 seconds / DB upright row x 12-15 reps

Substitution for bike x 20 reps:
Calorie on any machine x 20 reps / DB front squat x 20 reps / burpee over DB x 20 reps / butterfly sit up x 20 reps

Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps / crossbody v up x 20 reps
 

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets
(3 power clean + 2 hang power clean + 1 push jerk) x 2 reps @ 55-65%

3 sets
(2 power clean + 1 hang power clean +1 push jerk) x 2 reps @ 60-70%

3 sets
(1 power clean + 1 hang power clean + 1 push jerk) x 2 reps @ 70-80%

Rest 90 seconds between sets
 
 
Part B)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
Banded supinated pull up x 8-10 reps

Station 2
Bar hang x 20-30 seconds

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 20 minutes

Bike x 20 calories
DB deadlift x 20 reps
DB hang power clean x 20 reps
Hanging knee raise x 20 reps
 
Level 1: 25lbs
Level 2: 30lbs
Level 3: 35lbs
 
 
Part D)
Every minute for 5 minutes (5 sets)

Banded deadbug x 30-50 seconds

Every minute for 5 minutes (5 sets)

Plank around the world x 30-50 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for banded supinated pull up x 8-10 reps:
DB bent over lateral raise x 10-15 reps / supine bent over row x 10-12 reps

Substitution for bar hang x 20-30 seconds:
Half push up hold x 20-30 seconds / DB upright row x 12-15 reps

Substitution for bike x 20 reps:
Calorie on any machine x 20 reps / DB front squat x 20 reps / burpee over DB x 20 reps / butterfly sit up x 20 reps

Substitution for hanging knee raise x 20 reps:
Tuck up x 20 reps / crossbody v up x 20 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets

Strict pull up x 40 seconds
Rest x 60 seconds

DB bent over YTA x 8 reps
Rest 30 seconds
 
 
Part B)
 
3 sets

Front squat x 5 rep @ 60-70%
Rest 60 seconds

Front squat x 3 rep @ 70-80%
Rest 60 seconds

Front squat x 1 rep @ 80-90%
Rest 90 seconds
 
 
Part C)
 
Accumulate for quality

Strict press x 80 reps
 
 
Modifications
 
No modifications for today.

WEDNESDAY

November 3, 2021

GROWN STRONG vibes ONLY.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
3 rounds for time

Double under x 30 reps or single unders x 60 reps
Burpee snatch x 6 reps
Crossbody v up x 6 reps

Time cap: 8 minutes
 
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
Rotate stations every 3 minutes for 9 minutes (3 sets)

Station 1
V up x 10-20 reps

Station 2
Flutter kick x 60-80 reps

Station 3
Plank to knee tap x 10-20 reps

Glute bridge hold remaining time of each station
 
 
Modifications
 
Double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / bicycle kick x 60 reps / mountain climber twist x 60 reps

Substitution for burpee snatch x 6 reps:
Burpee high knee x 6 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
8 rounds for time

Double under x 30 reps or single unders x 60 reps
Burpee snatch x 6 reps
Crossbody v up x 6 reps

Time cap: 18 minutes
 
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
Rotate stations every 3 minutes for 15 minutes (5 sets)

Station 1
V up x 10-20 reps

Station 2
Flutter kick x 60-80 reps

Station 3
Plank to knee tap x 10-20 reps

Glute bridge hold remaining time of each station
 
 
Modifications
 
Double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / bicycle kick x 60 reps / mountain climber twist x 60 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Front squat x 5 reps @ 70%
Rest 30 seconds

Row x 8 calories
Rest 60 seconds
 
 
Part B)
 
4 rounds for time

Double under x 30 reps or single unders x 60 reps
Burpee snatch x 6 reps
Crossbody v up x 6 reps

Time cap: 10 minutes
 
Level 1: 25lbs
Level 2: 30lbs
Level 3: 35lbs
 
 
Part C)
 
Rotate stations every 3 minutes for 15 minutes (5 sets)

Station 1
V up x 10-20 reps

Station 2
Flutter kick x 60-80 reps

Station 3
Plank to knee tap x 10-20 reps

Glute bridge hold remaining time of each station
 
 
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 8 calories:
Calorie on any machine x 8 reps / sprint x 200 meters / jumping air squat x 30-50 reps / double under or single under x 100 reps / goblet squat hold x 30-45 seconds

Double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / bicycle kick x 60 reps / mountain climber twist x 60 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
6 sets

(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 60-70%

Rest 60-90 seconds between sets
 
 
Part B)
 
5 sets

Front squat x 5 reps @ 70%
Rest 30 seconds

Row x 8 calories
Rest 60 seconds
 
 
Part C)

4 rounds for time

Double under x 30 reps or single unders x 60 reps
Burpee snatch x 6 reps
Crossbody v up x 6 reps

Time cap: 10 minutes
 
Level 1: 25lbs
Level 2: 35lbs
Level 3: 45lbs
 
 
Part D)
 
Rotate stations every 3 minutes for 15 minutes (5 sets)

Station 1
V up x 10-20 reps

Station 2
Flutter kick x 60-80 reps

Station 3
Plank to knee tap x 10-20 reps

Glute bridge hold remaining time of each station
 
 
Modifications
 
Substitution for row x 8 calories:
Calorie on any machine x 8 reps / sprint x 200 meters / jumping air squat x 30-50 reps / double under or single under x 100 reps / goblet squat hold x 30-45 seconds

Double under x 30 reps or single under x 60 reps:
Quick tap x 60 reps / bicycle kick x 60 reps / mountain climber twist x 60 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
6 sets

Power snatch x 5 reps @ 55-65%

Rest 60 seconds between sets
 
 
Part B)
 
Rotate stations every minute for 15 minutes (3 sets)

Station 1
Snatch romanian deadlift x 6-9 reps

Station 2
Banded row x 30-45 seconds

Station 3
Banded glute bridge hold x 30-45 seconds

Station 4
Plate overhead sit up x 30-45 seconds

Station 5
Banded press x 30-45 seconds

Rest remaining time of each set
 
 
Part C)
 
3 sets

High to low plank x 20 reps
Plank hold x 60 seconds

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


THURSDAY

November 4, 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

November 5, 2021

Dream BIG and dare to FAIL.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Air squat x 30 reps
DB thruster x 20 reps
Air squat x 20 reps
DB front rack lunge x 20 reps
Air squat x 10 reps
DB deadlift x 20 reps

Time cap: 10 minutes
 
Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part B)
 
2 Sets

Single arm DB bent over row x 8 reps each side
DB bent over lateral raise x 16 reps
Single leg glute bridge x 8 reps each side

Rest 15-30 seconds between sets
 
 
Modifications
 
Substitution for DB thruster x 20 reps:
Pop squat x 20 reps

Substitution for DB front rack lunge x 20 reps:
Forward or reverse lunge x 20 reps

Substitution for DB deadlift x 20 reps:
Deadlift jump x 40 reps

Substitution for single arm DB bent over row x 8 reps each side:
Single arm plank hold x 10 seconds each side

Substitution for DB bent over lateral raise x 16 reps:
Bodyweight bent over lateral raise x 16 reps

MOVEMENT DEMOS

Air squat:
https://youtu.be/aCsSvnjockk

DB thruster:
https://youtu.be/8yPcDDvWqsE

DB front rack lunge:
https://youtu.be/lxco6qQ8mc0

DB deadlift:
https://youtu.be/vApb63rw1_Q

Single arm DB bent over row:
https://youtu.be/TDyP-uLxtq0

DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY

Single leg glute bridge:
https://youtu.be/3B3fmAe7sUk

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

DB box step up x 30 reps
Thruster x 20 reps
DB box step up x 30 reps
Front rack lunge x 20 reps
DB box step up x 30 reps
Deadlift x 20 reps

Time cap: 20 minutes
 
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
 
 
Part B)
 
3 Sets

Single arm DB bent over row x 8 reps each side
DB bent over lateral raise x 16 reps
Single leg glute bridge x 8 reps each side

Rest 45-60 seconds between sets
 
 
Modifications
 
Substitution for DB box step up x 30 / 20 / 10 reps:
Box step up x 30 / 20 / 10 reps / jumping lune x 50 / 40 / 30 reps / double under x 100 / 80 / 60 reps or single under x 150 / 100 / 50 reps / air squat x 60 / 40 / 20 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

Snatch press x 10 reps
Rest 30 seconds

Diamond push up x 10 reps
Rest 30 seconds

Single arm DB floor press x 5 reps each side
Rest 60 seconds
 
 
Part B)
 
For time

DB box step up x 30 reps
Thruster x 20 reps
DB box step up x 20 reps
Front rack lunge x 20 reps
DB box step up x 10 reps
Deadlift x 20 reps

Time cap: 15 minutes
 
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
 
 
Part C)
 
3 Sets

Single arm DB bent over row x 8 reps each side
DB bent over lateral raise x 16 reps
Single leg glute bridge x 8 reps each side

Rest 45-60 seconds between sets
 
 
Modifications
 
Substitution for row x 10 calories:
Calorie on any machine x 10 reps / burpee over bar x 10 reps / deadlift x 10 reps / wall ball x 15 reps / DB thruster x 15 reps

Substitution for DB box step up x 30 / 20 / 10 reps:
Box step up x 30 / 20 / 10 reps / jumping lune x 50 / 40 / 30 reps / double under x 100 / 80 / 60 reps or single under x 150 / 100 / 50 reps / air squat x 60 / 40 / 20 reps

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

Power clean x 3 reps @ 60-70%
Row x 10 calories

Rest remaining time of each set
 
 
Part B)
 
3 sets

Snatch press x 10 reps
Rest 30 seconds

Diamond push up x 10 reps
Rest 30 seconds

Single arm DB floor press x 5 reps each side
Rest 60 seconds
 
 
Part C)
 
For time

DB box step up x 30 reps
Thruster x 20 reps
DB box step up x 20 reps
Front rack lunge x 20 reps
DB box step up x 10 reps
Deadlift x 20 reps

Time cap: 15 minutes
 
Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 25lbs / BB: 75lbs
Level 3: DB: 35lbs / BB: 95lbs
 
 
Part D)
 
3 Sets

Single arm DB bent over row x 8 reps each side
DB bent over lateral raise x 16 reps
Single leg glute bridge x 8 reps each side

Rest 45-60 seconds between sets
 
 
Modifications
 
Substitution for row x 10 calories:
Calorie on any machine x 10 reps / burpee over bar x 10 reps / deadlift x 10 reps / wall ball x 15 reps / DB thruster x 15 reps

Substitution for DB box step up x 30 / 20 / 10 reps:
Box step up x 30 / 20 / 10 reps / jumping lune x 50 / 40 / 30 reps / double under x 100 / 80 / 60 reps or single under x 150 / 100 / 50 reps / air squat x 60 / 40 / 20 reps

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
2 sets

High box jump x 3 reps
Rest 15 seconds

IYT x 10 reps
Rest 15 seconds

Banded hollow hold lat pulldown x 15 reps
Rest 30 seconds
 
 
Part B)
 
5 sets

Deadlift x 8 reps @ 60-70%

Rest 90 seconds between sets

Rest 2 minutes

1 set

Deadlift x max unbroken reps @ 50-60% / Cap at 20 reps
 
 
Part C)
 
Accumulate for quality

Bicep curl x 100 reps
 
 
Modifications
 
No modifications for today.

SATURDAY

November 6, 2021

Make each day your MASTERPIECE.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

Run x 200 meters
DB hang power clean x 10 reps
Elevated plyo push up x 15 reps

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 6 minutes (3 sets)

Station 1
Arch to hollow x 30-50 seconds

Station 2
Banded fire hydrant x 15-30 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Calorie on any machine x 15 reps / KB farmers carry x 200 meters / plate overhead walk x 200 meters / DB squat clean x 20 reps

Substitution for DB hang power clean x 10 reps:
Push up x 10 reps

Substitution for elevated plyo push up x 20 reps:
Push up x 10 reps

Substitution for banded fire hydratn x 15-30 seconds:
Bodyweight fire hydrant x 15-20 seconds

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 5 minutes for 25 minutes (5 sets)

Run x 400 meters
Strict pull up x 10 reps
Elevated plyo push up x 20 reps

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
Arch to hollow x 30-50 seconds

Station 2
Banded fire hydrant x 15-30 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Calorie on any machine x 15 reps / KB farmers carry x 200 meters / plate overhead walk x 200 meters / DB squat clean x 20 reps

Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / KB sumo deadlift high pull x 15 reps

Substitution for elevated plyo push up x 20 reps:
Push up x 10 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

DB bent over YTA x 8 reps
Cuban rotation x 8 reps

Rest 30 seconds between sets
 
 
Part B)
 
Every 5 minutes for 25 minutes (5 sets)

Bike x 15 calories
Strict pull up x 10 reps
Elevated plyo push up x 20 reps

Rest remaining time of each set
 
 
Part C)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
Arch to hollow x 30-50 seconds

Station 2
Banded fire hydrant x 15-30 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for bike x 15 calories:
Calorie on any machine x 15 reps / run x 200 meters / KB farmers carry x 200 meters / plate overhead walk x 200 meters / DB squat clean x 15 reps

Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / KB sumo deadlift high pull x 15 reps

Substitution for elevated plyo push up x 20 reps:
Push up x 10 reps

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

Bike x 12 calories
DB bent over row x 9 reps
Elevated plyo push up x 6 reps

Rest 30 seconds between sets
 
 
Part B)
 
3 sets

DB bent over YTA x 8 reps
Cuban rotation x 8 reps

Rest 30 seconds between sets
 
 
Part C)
 
Every 5 minutes for 25 minutes (5 sets)

Bike x 15 calories
Strict pull up x 10 reps
Elevated plyo push up x 20 reps

Rest remaining time of each set
 
 
Part D)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
Arch to hollow x 30-50 seconds

Station 2
Banded fire hydrant x 15-30 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for bike x 12 calories:
Calorie on any machine x 12 reps / run x 200 meters / KB farmers carry x 100 meters / plate overhead walk x 100 meters

Substitution for elevated plyo push up x 6 reps:
Push up x 6 reps

Substitution for bike x 15 calories:
Calorie on any machine x 15 reps / run x 200 meters / KB farmers carry x 200 meters / plate overhead walk x 200 meters / DB squat clean x 15 reps

Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / KB sumo deadlift high pull x 15 reps

Substitution for elevated plyo push up x 20 reps:
Push up x 10 reps

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 15 minutes (3 sets)

Station 1
Row x 13-17 calories

Station 2
KB overhead hold x 30-45 seconds

Station 3
Down up over KB x 10 -15 reps

Station 4
Banded KB swing x 10 -15 reps

Station 5
Crossbody v up x 30-45 seconds

Rest remaining time of each set
 
 
Part B)
 
4 sets

Back squat x 8 reps @ 60-70%
Rest 60 seconds

Back squat x 6 reps @ 65-75%
Rest 60 seconds

Back squat x 4 reps @ 70-80%
Rest 2 minutes
 
 
Modifications
 
No modifications for today.
 

SUNDAY

November 7, 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