Week 44 | November 2021
MONDAY
November 1, 2021
Expect nothing, appreciate EVERYTHING.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
Calorie on any machine x 8-10 reps / double under or single under x 50 reps / butterfly sit up x 30 reps
MOVEMENT DEMOS
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Burpee:
https://youtu.be/YbnnsqGosjE
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
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
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
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
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
MOVEMENT DEMOS
Box jump over:
https://youtu.be/TzX8kMBJUBc
Push up:
https://youtu.be/A0kHvANcgZk
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
https://youtu.be/TzX8kMBJUBc
Push up:
https://youtu.be/A0kHvANcgZk
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
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
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
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
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
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
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Box jump over:
https://youtu.be/TzX8kMBJUBc
Push up:
https://youtu.be/A0kHvANcgZk
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
https://youtu.be/HsnyHv61qMo
Box jump over:
https://youtu.be/TzX8kMBJUBc
Push up:
https://youtu.be/A0kHvANcgZk
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
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
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
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
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
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
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
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Box jump over:
https://youtu.be/TzX8kMBJUBc
Push up:
https://youtu.be/A0kHvANcgZk
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Box jump over:
https://youtu.be/TzX8kMBJUBc
Push up:
https://youtu.be/A0kHvANcgZk
Atomic sit up:
https://youtu.be/iZI5825LLAg
Side plank bounce:
https://youtu.be/pUiJNWjnMA0
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
(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
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
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
Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4
Front squat:
https://youtu.be/-_Nw3jP6J1w
Split jerk:
https://youtu.be/sHT50XslTBc
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded side step:
https://youtu.be/VPPBMNRWayk
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Plate overhead reverse lunge:
https://youtu.be/2djLijescUE
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/6Q5zdR0wiw4
Front squat:
https://youtu.be/-_Nw3jP6J1w
Split jerk:
https://youtu.be/sHT50XslTBc
Bench press:
https://youtu.be/OfAP9W7eF7Q
Banded side step:
https://youtu.be/VPPBMNRWayk
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Plate overhead reverse lunge:
https://youtu.be/2djLijescUE
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank hold:
https://youtu.be/TCZ3BireamU
TUESDAY
November 2, 2021
Hard work PAYS OFF.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
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
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB push press:
https://youtu.be/znW6BTFr6Io
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB push press:
https://youtu.be/znW6BTFr6Io
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
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
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
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
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
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
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
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
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
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
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
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
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
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Bar hang:
https://youtu.be/qpkU4ZSHLj0
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
https://youtu.be/Rj3WiBsn6f0
Bar hang:
https://youtu.be/qpkU4ZSHLj0
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
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
(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
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
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
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
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
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
Power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Push jerk:
https://youtu.be/CCvfqA0Ieko
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Bar hang:
https://youtu.be/qpkU4ZSHLj0
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Push jerk:
https://youtu.be/CCvfqA0Ieko
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Bar hang:
https://youtu.be/qpkU4ZSHLj0
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Plank around the world:
https://youtu.be/IkD0IyMI1TI
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
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
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
Strict press x 80 reps
Modifications
No modifications for today.
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Strict press:
https://youtu.be/rDxIXuA75Ww
https://youtu.be/FcQ1t9hUL5M
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Strict press:
https://youtu.be/rDxIXuA75Ww
WEDNESDAY
November 3, 2021
GROWN STRONG vibes ONLY.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
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
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
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
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
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
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
Quick tap x 60 reps / bicycle kick x 60 reps / mountain climber twist x 60 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
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
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
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
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
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
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
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
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
(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
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
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
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
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
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
MOVEMENT DEMOS
Pause at knee power snatch:
https://youtu.be/9Zj3UjWvAoU
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
https://youtu.be/9Zj3UjWvAoU
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
V up:
https://youtu.be/Ollh8Wz7Kx8
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Glute bridge hold:
https://youtu.be/lsfeiV8jcSc
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
Power snatch x 5 reps @ 55-65%
Rest 60 seconds between 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
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
High to low plank x 20 reps
Plank hold x 60 seconds
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch romanian deadlift:
https://youtu.be/DAHXBv9rLr4
Banded row:
https://youtu.be/Eq06svMgwAg
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Banded press:
https://youtu.be/JxTCzbS3OFQ
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
https://youtu.be/MmHPIjbsW28
Snatch romanian deadlift:
https://youtu.be/DAHXBv9rLr4
Banded row:
https://youtu.be/Eq06svMgwAg
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Banded press:
https://youtu.be/JxTCzbS3OFQ
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Plank hold:
https://youtu.be/TCZ3BireamU
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
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
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
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
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
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
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
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
DB box step up:
https://youtu.be/YXeyBZWOrhI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
https://youtu.be/YXeyBZWOrhI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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
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
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
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
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
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
Snatch press:
https://youtu.be/vUk7DIRss1I
Diamond push up:
https://youtu.be/wsN8aEl5qnk
Single arm DB floor press:
https://youtu.be/zFe1KItJKfo
DB box step up:
https://youtu.be/YXeyBZWOrhI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
https://youtu.be/vUk7DIRss1I
Diamond push up:
https://youtu.be/wsN8aEl5qnk
Single arm DB floor press:
https://youtu.be/zFe1KItJKfo
DB box step up:
https://youtu.be/YXeyBZWOrhI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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
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
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
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
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
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
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
Power clean:
https://youtu.be/AbJEX5trkkU
Snatch press:
https://youtu.be/vUk7DIRss1I
Diamond push up:
https://youtu.be/wsN8aEl5qnk
Single arm DB floor press:
https://youtu.be/zFe1KItJKfo
DB box step up:
https://youtu.be/YXeyBZWOrhI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
https://youtu.be/AbJEX5trkkU
Snatch press:
https://youtu.be/vUk7DIRss1I
Diamond push up:
https://youtu.be/wsN8aEl5qnk
Single arm DB floor press:
https://youtu.be/zFe1KItJKfo
DB box step up:
https://youtu.be/YXeyBZWOrhI
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Deadlift:
https://youtu.be/lXUUM1itAkU
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
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
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
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
Bicep curl x 100 reps
Modifications
No modifications for today.
MOVEMENT DEMOS
High box jump:
https://youtu.be/rNaluifn1BA
IYT:
https://youtu.be/nlUFNi3hROI
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Deadlift:
https://youtu.be/lXUUM1itAkU
Bicep curl:
https://youtu.be/X8UJN8RbQUM
https://youtu.be/rNaluifn1BA
IYT:
https://youtu.be/nlUFNi3hROI
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Deadlift:
https://youtu.be/lXUUM1itAkU
Bicep curl:
https://youtu.be/X8UJN8RbQUM
SATURDAY
November 6, 2021
Make each day your MASTERPIECE.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
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
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
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
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
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
https://youtu.be/FcQ1t9hUL5M
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
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
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
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
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
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
https://youtu.be/FcQ1t9hUL5M
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
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
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
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
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
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
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
https://youtu.be/YxKniwNQjgM
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
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
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
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
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
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
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
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
https://youtu.be/wxqz5TW8lYg
Elevated plyo push up:
https://youtu.be/BrMPVut0aRM
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Arch to hollow:
https://youtu.be/o5b_68xuE7s
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
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
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
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.
MOVEMENT DEMOS
KB overhead hold:
https://youtu.be/8IS6noAchyM
Down up over KB:
https://youtu.be/DnRnQ9QC0ek
Banded KB swing:
https://youtu.be/hshwImt6MLw
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Back squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/8IS6noAchyM
Down up over KB:
https://youtu.be/DnRnQ9QC0ek
Banded KB swing:
https://youtu.be/hshwImt6MLw
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Back squat:
https://youtu.be/HsnyHv61qMo
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