Week 46 | November 2021
MONDAY
NOVEMBER 15, 2021
Be stronger than your excuses.
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GS20
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GS40
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GS60
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GS80
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GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 12 minutes
Run x 400 meters
DB snatch x 7 reps
DB front squat x 7 reps
Burpee x 7 reps
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Run x 400 meters
DB snatch x 7 reps
DB front squat x 7 reps
Burpee x 7 reps
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
Every minute for 2 minutes (2 sets)
Shoulder tap x 20-40 seconds
Every minute for 2 minutes (2 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Shoulder tap x 20-40 seconds
Every minute for 2 minutes (2 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
Substitution for DB snatch x 7 reps:
Inchworm x 7 reps
Substitution for DB front squat x 7 reps:
Jumping air squat x 14 reps
Calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
Substitution for DB snatch x 7 reps:
Inchworm x 7 reps
Substitution for DB front squat x 7 reps:
Jumping air squat x 14 reps
MOVEMENT DEMOS
DB snatch:
https://youtu.be/yktuyFDEblI
DB front squat:
https://youtu.be/NCgj_SxrMB4
Burpee:
https://youtu.be/YbnnsqGosjE
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
https://youtu.be/yktuyFDEblI
DB front squat:
https://youtu.be/NCgj_SxrMB4
Burpee:
https://youtu.be/YbnnsqGosjE
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 14 minutes
Run x 400 meters
Plate ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps
Rest 3 minutes
Accumulate for quality
Deadlift x 50 reps
Time cap: 3 minutes
Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs
Run x 400 meters
Plate ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps
Rest 3 minutes
Accumulate for quality
Deadlift x 50 reps
Time cap: 3 minutes
Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs
Part B)
Every minute for 6 minutes (6 sets)
Shoulder tap x 20-40 seconds
Every minute for 6 minutes (6 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Shoulder tap x 20-40 seconds
Every minute for 6 minutes (6 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
Calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
MOVEMENT DEMOS
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Deadlift:
https://youtu.be/lXUUM1itAkU
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
https://youtu.be/M_03fmgvmw0
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Deadlift:
https://youtu.be/lXUUM1itAkU
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Back squat x 5 reps @ 70%
3 sets
Back squat x 3 reps @ 80%
3 sets
Back squat x 1 rep @ 90%
Rest 90 seconds between sets
Back squat x 5 reps @ 70%
3 sets
Back squat x 3 reps @ 80%
3 sets
Back squat x 1 rep @ 90%
Rest 90 seconds between sets
Part B)
As many rounds as possible in 14 minutes
Row x 400 meters
Ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Row x 400 meters
Ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part C)
Every minute for 6 minutes (6 sets)
Shoulder tap x 20-40 seconds
Every minute for 6 minutes (6 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Shoulder tap x 20-40 seconds
Every minute for 6 minutes (6 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Modifications
Substitution for back squat x 5 / 3 / 1 reps:
Every 5 minutes for 15 minutes (3 sets)
Lunge to squat x 10 reps
Jumping air squat x 15 reps
DB split lunge x 10 reps each side
DB deadlift x 15 reps
Rest remaining time of each set
Substitution for row x 400 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
Every 5 minutes for 15 minutes (3 sets)
Lunge to squat x 10 reps
Jumping air squat x 15 reps
DB split lunge x 10 reps each side
DB deadlift x 15 reps
Rest remaining time of each set
Substitution for row x 400 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
https://youtu.be/HsnyHv61qMo
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
GS80
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
Snatch balance x 3 reps + overhead squat x 3 reps @ 55-65%
2 sets
Snatch balance x 2 reps + overhead squat x 2 reps @ 60-70%
2 sets
Snatch balance x 1 rep + overhead squat 1 rep @ 65-75%
Rest 60-90 seconds between sets
Snatch balance x 3 reps + overhead squat x 3 reps @ 55-65%
2 sets
Snatch balance x 2 reps + overhead squat x 2 reps @ 60-70%
2 sets
Snatch balance x 1 rep + overhead squat 1 rep @ 65-75%
Rest 60-90 seconds between sets
Part B)
3 sets
Back squat x 5 reps @ 70%
3 sets
Back squat x 3 reps @ 80%
3 sets
Back squat x 1 rep @ 90%
Rest 90 seconds between sets
Back squat x 5 reps @ 70%
3 sets
Back squat x 3 reps @ 80%
3 sets
Back squat x 1 rep @ 90%
Rest 90 seconds between sets
Part C)
As many rounds as possible in 14 minutes
Row x 400 meters
Ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Row x 400 meters
Ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part D)
Every minute for 5 minutes (5 sets)
Shoulder tap x 20-40 seconds
Every minute for 5 minutes (5 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Shoulder tap x 20-40 seconds
Every minute for 5 minutes (5 sets)
Superman hold x 20-40 seconds
Rest remaining time of each set
Modifications
Substitution for row x 400 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
Run x 400 meters / calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Ground to overhead:
https://youtu.be/TAu00un5V3E
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Ground to overhead:
https://youtu.be/TAu00un5V3E
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bar facing burpee:
https://youtu.be/ZYirwSS4OKo
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Superman hold:
https://youtu.be/_9m66z0DYGs
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Power clean x 5 reps @ 55-65%
Rest 90 seconds between sets
Power clean x 5 reps @ 55-65%
Rest 90 seconds between sets
Part B)
4 sets
Bench press x 3 reps
Bulgarian split squat x 8 reps each side
Set 1-3: 65-70%
Set 4-6: 70-75%
Set 7-8: 75-85%
Set 9-10: 85-95+%
Rest 90 seconds between sets
Bench press x 3 reps
Bulgarian split squat x 8 reps each side
Set 1-3: 65-70%
Set 4-6: 70-75%
Set 7-8: 75-85%
Set 9-10: 85-95+%
Rest 90 seconds between sets
Part C)
4 sets
DB tate press x 6 reps
Banded laying lat pulldown x 30 seconds
Rest 15 seconds
DB wrist curl x 6 reps
Banded row x 30 seconds
Rest 30 seconds
DB tate press x 6 reps
Banded laying lat pulldown x 30 seconds
Rest 15 seconds
DB wrist curl x 6 reps
Banded row x 30 seconds
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Bench press:
https://youtu.be/OfAP9W7eF7Q
Bulgarian split squat:
https://youtu.be/CgwEVZUtDHU
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded laying lat pulldown:
https://youtu.be/7BBHKYbn4MI
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Banded row:
https://youtu.be/Eq06svMgwAg
https://youtu.be/AbJEX5trkkU
Bench press:
https://youtu.be/OfAP9W7eF7Q
Bulgarian split squat:
https://youtu.be/CgwEVZUtDHU
DB tate press:
https://youtu.be/yaBmtkjBKjw
Banded laying lat pulldown:
https://youtu.be/7BBHKYbn4MI
DB wrist curl:
https://youtu.be/kMKVO7RUkdU
Banded row:
https://youtu.be/Eq06svMgwAg
TUESDAY
NOVEMBER 16, 2021
Smile EVERYDAY.
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
High knee x 50 reps
Tuck up x 10 reps
Air squat x 20 reps
Time cap: 10 minutes
High knee x 50 reps
Tuck up x 10 reps
Air squat x 20 reps
Time cap: 10 minutes
Part B)
3 sets
Mountain climber twist x 30 reps
Rest 10 seconds
Plank to knee tap x 20 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Mountain climber twist x 30 reps
Rest 10 seconds
Plank to knee tap x 20 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
High knee:
https://youtu.be/cWduJyaxxgo
Tuck up:
https://youtu.be/iT6izuDopbU
Air squat:
https://youtu.be/aCsSvnjockk
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
https://youtu.be/cWduJyaxxgo
Tuck up:
https://youtu.be/iT6izuDopbU
Air squat:
https://youtu.be/aCsSvnjockk
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
High knee x 50 reps
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps
Time cap: 20 minutes
High knee x 50 reps
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps
Time cap: 20 minutes
Part B)
4 sets
Mountain climber twist x 50 reps
Rest 10 seconds
Plank to knee tap x 40 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Mountain climber twist x 50 reps
Rest 10 seconds
Plank to knee tap x 40 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps
MOVEMENT DEMOS
High knee:
https://youtu.be/cWduJyaxxgo
Supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Push up:
https://youtu.be/A0kHvANcgZk
Air squat:
https://youtu.be/aCsSvnjockk
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
https://youtu.be/cWduJyaxxgo
Supinated pull up:
https://youtu.be/Rj3WiBsn6f0
Push up:
https://youtu.be/A0kHvANcgZk
Air squat:
https://youtu.be/aCsSvnjockk
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
Banded supinated pull up x 8-10 reps
Station 2
DB lateral raise x 10 reps
Station 3
Side plank leg raise x 8-10 reps each side
Rest remaining time of each set
Station 1
Banded supinated pull up x 8-10 reps
Station 2
DB lateral raise x 10 reps
Station 3
Side plank leg raise x 8-10 reps each side
Rest remaining time of each set
Part B)
5 rounds for time
Bike x 10 calories
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps
Time cap: 20 minutes
Bike x 10 calories
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps
Time cap: 20 minutes
Part C)
4 sets
Mountain climber twist x 50 reps
Rest 10 seconds
Plank to knee tap x 40 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Mountain climber twist x 50 reps
Rest 10 seconds
Plank to knee tap x 40 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for banded supinated pull up x 8-10 reps:
Supine bent over row x 10-12 reps / DB supine bent over row x 10-12 reps / DB upright row x 10-12 reps / KB sumo deadlift high pull x 10-12 reps
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / down up x 20 reps / barbell or DB thruster x 20 reps / double under x 50 reps or single under x 80 reps
Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps
Supine bent over row x 10-12 reps / DB supine bent over row x 10-12 reps / DB upright row x 10-12 reps / KB sumo deadlift high pull x 10-12 reps
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / down up x 20 reps / barbell or DB thruster x 20 reps / double under x 50 reps or single under x 80 reps
Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps
MOVEMENT DEMOS
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Side plank leg raise:
https://youtu.be/15962MeC1EY
Push up:
https://youtu.be/A0kHvANcgZk
Air squat:
https://youtu.be/aCsSvnjockk
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
https://youtu.be/Rj3WiBsn6f0
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Side plank leg raise:
https://youtu.be/15962MeC1EY
Push up:
https://youtu.be/A0kHvANcgZk
Air squat:
https://youtu.be/aCsSvnjockk
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Pause at knee power clean x 3 reps + pause hang clean x 2 reps + push jerk x 1 rep @ 65-75%
4 sets
Slow pull power clean x 1 rep + pause hang clean x 1 rep + push jerk x 1 rep @ 70-80%
Rest 60-90 seconds between sets
Pause at knee power clean x 3 reps + pause hang clean x 2 reps + push jerk x 1 rep @ 65-75%
4 sets
Slow pull power clean x 1 rep + pause hang clean x 1 rep + push jerk x 1 rep @ 70-80%
Rest 60-90 seconds between sets
Part B)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
Banded supinated pull up x 8-10 reps
Station 2
DB lateral raise x 10 reps
Station 3
Side plank leg raise x 8-10 reps each side
Rest remaining time of each set
Station 1
Banded supinated pull up x 8-10 reps
Station 2
DB lateral raise x 10 reps
Station 3
Side plank leg raise x 8-10 reps each side
Rest remaining time of each set
Part C)
5 rounds for time
Bike x 10 calories
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps
Time cap: 20 minutes
Bike x 10 calories
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps
Time cap: 20 minutes
Part D)
3 sets
Mountain climber twist x 50 reps
Rest 10 seconds
Plank to knee tap x 40 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Mountain climber twist x 50 reps
Rest 10 seconds
Plank to knee tap x 40 reps
Rest 20 seconds
Half push up hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for banded supinated pull up x 8-10 reps:
Supine bent over row x 10-12 reps / DB supine bent over row x 10-12 reps / DB upright row x 10-12 reps / KB sumo deadlift high pull x 10-12 reps
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / down up x 20 reps / barbell or DB thruster x 20 reps / double under x 50 reps or single under x 80 reps
Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps
Supine bent over row x 10-12 reps / DB supine bent over row x 10-12 reps / DB upright row x 10-12 reps / KB sumo deadlift high pull x 10-12 reps
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / down up x 20 reps / barbell or DB thruster x 20 reps / double under x 50 reps or single under x 80 reps
Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps
MOVEMENT DEMOS
Pause at knee power clean:
https://youtu.be/6Q5zdR0wiw4
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push jerk:
https://youtu.be/CCvfqA0Ieko
Slow pull power clean:
https://youtu.be/AbJEX5trkkU
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Side plank leg raise:
https://youtu.be/15962MeC1EY
Push up:
https://youtu.be/A0kHvANcgZk
Air squat:
https://youtu.be/aCsSvnjockk
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
https://youtu.be/6Q5zdR0wiw4
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push jerk:
https://youtu.be/CCvfqA0Ieko
Slow pull power clean:
https://youtu.be/AbJEX5trkkU
Banded supinated pull up:
https://youtu.be/Rj3WiBsn6f0
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
Side plank leg raise:
https://youtu.be/15962MeC1EY
Push up:
https://youtu.be/A0kHvANcgZk
Air squat:
https://youtu.be/aCsSvnjockk
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Mountain climber twist:
https://youtu.be/cB211wggl4E
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Strict pull up x 60 seconds
Rest x 60 seconds
Bench dip x 8 reps
Rest 30 seconds
Strict pull up x 60 seconds
Rest x 60 seconds
Bench dip x 8 reps
Rest 30 seconds
Part B)
3 sets
Front squat x 5 rep @ 70-80%
Rest 60 seconds
Front squat x 3 rep @ 80-90%
Rest 60 seconds
Front squat x 1 rep @ 90-100+%
Rest 90 seconds
Front squat x 5 rep @ 70-80%
Rest 60 seconds
Front squat x 3 rep @ 80-90%
Rest 60 seconds
Front squat x 1 rep @ 90-100+%
Rest 90 seconds
Part C)
Accumulate for quality
Seated DB press x 50 reps
Seated DB press x 50 reps
Modifications
No modifications for today.
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Bench dip:
https://youtu.be/sbKPRzlkJgo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Seated DB press:
https://youtu.be/418TI9b6JFs
https://youtu.be/FcQ1t9hUL5M
Bench dip:
https://youtu.be/sbKPRzlkJgo
Front squat:
https://youtu.be/-_Nw3jP6J1w
Seated DB press:
https://youtu.be/418TI9b6JFs
WEDNESDAY
NOVEMBER 17, 2021
Kill 'Em With Confidence.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Banded glute bridge x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Banded glute bridge x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
3 sets
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest 60 seconds between sets
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest 60 seconds between sets
Modifications
Substitution for banded glute bridge x 50 reps:
Glute bridge x 50 reps
Substitution for DB hang snatch x 50 reps:
Plank to knee tap x 50 reps / toe touch x 50 reps
Substitution for DB goblet squat x 50 reps:
Air squat x 50 reps
Glute bridge x 50 reps
Substitution for DB hang snatch x 50 reps:
Plank to knee tap x 50 reps / toe touch x 50 reps
Substitution for DB goblet squat x 50 reps:
Air squat x 50 reps
MOVEMENT DEMOS
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
https://youtu.be/toP9P4SwKsI
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Rest 60 seconds
DB box step over x 25 reps
DB bent over row x 25 reps
DB thruster x 25 reps
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Rest 60 seconds
DB box step over x 25 reps
DB bent over row x 25 reps
DB thruster x 25 reps
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
5 sets
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest 2 minutes between sets
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest 2 minutes between sets
Modifications
Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps
Substitution for DB box step over x 25 reps:
DB box step up x 25 reps / box step up x 25 reps / reverse lunge x 25 reps / air squat x 25 reps
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps
Substitution for DB box step over x 25 reps:
DB box step up x 25 reps / box step up x 25 reps / reverse lunge x 25 reps / air squat x 25 reps
MOVEMENT DEMOS
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Front squat x 5 reps @ 80%
Rest 30 seconds
Row x 6 calories
Rest 2 minutes
Front squat x 5 reps @ 80%
Rest 30 seconds
Row x 6 calories
Rest 2 minutes
Part B)
For time
Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
5 sets
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest as needed
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest as needed
Modifications
Substitution for front squat x 5 reps:
DB front squat x 10-12 reps / jumping air squat x 20 reps
Substitution for row x 6 calories:
Sprint x 100 meters / flutter kick x 45 seconds / calorie on any machine x 6 reps / double under x 50 reps or single under x 100 reps / burpee x 12 reps
Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps
DB front squat x 10-12 reps / jumping air squat x 20 reps
Substitution for row x 6 calories:
Sprint x 100 meters / flutter kick x 45 seconds / calorie on any machine x 6 reps / double under x 50 reps or single under x 100 reps / burpee x 12 reps
Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
https://youtu.be/-_Nw3jP6J1w
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
GS80
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
Slow pull power snatch x 5 reps @ 60-70%
2 sets
Pause at the knee power snatch x 5 reps @ 65-75%
2 sets
Power snatch x 1 rep + hang snatch x 1 rep @ 70-80%
2 sets
Hang snatch x 3 reps @ 75-85%
Rest 60-90 seconds between sets
Slow pull power snatch x 5 reps @ 60-70%
2 sets
Pause at the knee power snatch x 5 reps @ 65-75%
2 sets
Power snatch x 1 rep + hang snatch x 1 rep @ 70-80%
2 sets
Hang snatch x 3 reps @ 75-85%
Rest 60-90 seconds between sets
Part B)
5 sets
Front squat x 5 reps @ 80%
Rest 30 seconds
Row x 6 calories
Rest 2 minutes
Front squat x 5 reps @ 80%
Rest 30 seconds
Row x 6 calories
Rest 2 minutes
Part C)
For time
Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
5 sets
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest as needed
Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps
Rest as needed
Modifications
Substitution for row x 6 calories:
Sprint x 100 meters / flutter kick x 45 seconds / calorie on any machine x 6 reps / double under x 50 reps or single under x 100 reps / burpee x 12 reps
Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps
Sprint x 100 meters / flutter kick x 45 seconds / calorie on any machine x 6 reps / double under x 50 reps or single under x 100 reps / burpee x 12 reps
Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps
MOVEMENT DEMOS
Slow pull power snatch:
https://youtu.be/MmHPIjbsW28
Pause at knee power snatch:
https://youtu.be/9Zj3UjWvAoU
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
https://youtu.be/MmHPIjbsW28
Pause at knee power snatch:
https://youtu.be/9Zj3UjWvAoU
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
DB hang snatch:
https://youtu.be/cezqsE5PsLo
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Plank jump:
https://youtu.be/A8ZC_oVI6r0
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
(1 pause at knee snatch + 2 pause at knee hang snatch + 3 overhead squat) x 3 reps @ 60-70%
Rest 90 seconds between sets
(1 pause at knee snatch + 2 pause at knee hang snatch + 3 overhead squat) x 3 reps @ 60-70%
Rest 90 seconds between sets
Part B)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
Snatch romanian deadlift x 3-6 reps
Station 2
Banded hollow hold lat pulldown x 30-45 seconds
Station 3
Banded hamstring curl x 30-45 seconds
Station 4
Tuck up x 30-45 seconds
Station 5
Banded kickback x 10-12 reps each side
Rest remaining time of each set
Station 1
Snatch romanian deadlift x 3-6 reps
Station 2
Banded hollow hold lat pulldown x 30-45 seconds
Station 3
Banded hamstring curl x 30-45 seconds
Station 4
Tuck up x 30-45 seconds
Station 5
Banded kickback x 10-12 reps each side
Rest remaining time of each set
Part C)
4 sets
Mountain climber twist x 100 reps
Rest 30 seconds
Russian twist x 50 reps
Rest 30 seconds
Atomic sit up x 25 reps
Rest 60 seconds
Mountain climber twist x 100 reps
Rest 30 seconds
Russian twist x 50 reps
Rest 30 seconds
Atomic sit up x 25 reps
Rest 60 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Pause at knee snatch:
https://youtu.be/yXHZXn_1JBM
Pause at knee hang snatch:
https://youtu.be/BFAcAi0NHuM
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Snatch romanian deadlift:
https://youtu.be/DAHXBv9rLr4
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Tuck up:
https://youtu.be/iT6izuDopbU
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Mountain climber twist:
https://youtu.be/cB211wggl4E
Russian twist:
https://youtu.be/MNYz1CiJA2g
Atomic sit up:
https://youtu.be/iZI5825LLAg
https://youtu.be/yXHZXn_1JBM
Pause at knee hang snatch:
https://youtu.be/BFAcAi0NHuM
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Snatch romanian deadlift:
https://youtu.be/DAHXBv9rLr4
Banded hollow hold lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Tuck up:
https://youtu.be/iT6izuDopbU
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Mountain climber twist:
https://youtu.be/cB211wggl4E
Russian twist:
https://youtu.be/MNYz1CiJA2g
Atomic sit up:
https://youtu.be/iZI5825LLAg
THURSDAY
NOVEMBER 18, 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 19, 2021
Every Moment Is A Fresh Beginning.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Run x 200 meters
Push up x 8 reps
Deadlift jump x 8 reps
Time cap: 12 minutes
Run x 200 meters
Push up x 8 reps
Deadlift jump x 8 reps
Time cap: 12 minutes
Part B)
2 sets
Against a 60 second clock
Single leg box squat x 10 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 30 seconds between sets
Against a 60 second clock
Single leg box squat x 10 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 30 seconds between sets
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee over bar x 8 reps
Substitution for banded pull apart x 8 reps:
Diamond push up x 8 reps
Calorie on any machine x 8-10 reps / burpee over bar x 8 reps
Substitution for banded pull apart x 8 reps:
Diamond push up x 8 reps
MOVEMENT DEMOS
Push up:
https://youtu.be/A0kHvANcgZk
Deadlift jump:
https://youtu.be/VAOh9hgLDjY
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/A0kHvANcgZk
Deadlift jump:
https://youtu.be/VAOh9hgLDjY
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Run x 200 meters
Hanging knee raise x 4 reps
Deadlift x 4 reps
Rest 60 seconds
4 rounds for time
Run x 200 meters
Hanging knee raise x 8 reps
Deadlift x 8 reps
Rest 60 seconds
3 rounds for time
Run x 200 meters
Hanging knee raise x 12 reps
Deadlift x 12 reps
Time cap: 25 minutes
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Run x 200 meters
Hanging knee raise x 4 reps
Deadlift x 4 reps
Rest 60 seconds
4 rounds for time
Run x 200 meters
Hanging knee raise x 8 reps
Deadlift x 8 reps
Rest 60 seconds
3 rounds for time
Run x 200 meters
Hanging knee raise x 12 reps
Deadlift x 12 reps
Time cap: 25 minutes
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part B)
3 sets
Against a 90 second clock
Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 60 seconds between sets
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee over bar x 8 reps
Substitution for hanging knee raise x 4 / 8 / 12 reps:
Tuck up x 8 / 12 / 16 reps
Calorie on any machine x 8-10 reps / burpee over bar x 8 reps
Substitution for hanging knee raise x 4 / 8 / 12 reps:
Tuck up x 8 / 12 / 16 reps
MOVEMENT DEMOS
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/YoqU047BHRs
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Push press x 15 reps
Rest 15 seconds
DB push up x 10 reps
Rest 15 seconds
Seated single arm DB press x 5 reps each side
Rest 30 seconds
Push press x 15 reps
Rest 15 seconds
DB push up x 10 reps
Rest 15 seconds
Seated single arm DB press x 5 reps each side
Rest 30 seconds
Part B)
3 rounds for time
Run x 400 meters
Hanging knee raise x 16 reps
Deadlift x 16 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 95lbs
Level 3: 125lbs
Run x 400 meters
Hanging knee raise x 16 reps
Deadlift x 16 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 95lbs
Level 3: 125lbs
Part C)
5 sets
Against a 90 second clock
Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 60 seconds between sets
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 16 reps
Substitution for hanging knee raise x 16 reps:
Tuck up x 16 reps
Calorie on any machine x 15-20 reps / burpee over bar x 16 reps
Substitution for hanging knee raise x 16 reps:
Tuck up x 16 reps
MOVEMENT DEMOS
Push press:
https://youtu.be/cEwY4LL-hgU
DB push up:
https://youtu.be/Mihch7N83uo
Seated single arm DB press:
https://youtu.be/LjwMK3LhVBM
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/cEwY4LL-hgU
DB push up:
https://youtu.be/Mihch7N83uo
Seated single arm DB press:
https://youtu.be/LjwMK3LhVBM
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Power clean x 3 reps @ 70-75%
Row x 10 calories
Rest remaining time of each set
Power clean x 3 reps @ 70-75%
Row x 10 calories
Rest remaining time of each set
Part B)
4 sets
Push press x 15 reps
Rest 15 seconds
DB push up x 10 reps
Rest 15 seconds
Seated single arm DB press x 5 reps each side
Rest 30 seconds
Push press x 15 reps
Rest 15 seconds
DB push up x 10 reps
Rest 15 seconds
Seated single arm DB press x 5 reps each side
Rest 30 seconds
Part C)
3 rounds for time
Run x 400 meters
Hanging knee raise x 16 reps
Deadlift x 16 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 95lbs
Level 3: 125lbs
Run x 400 meters
Hanging knee raise x 16 reps
Deadlift x 16 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 95lbs
Level 3: 125lbs
Part D)
5 sets
Against a 90 second clock
Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time
Rest 60 seconds between sets
Modifications
Substitution for row x 10 reps:
Run x 200 meters / calorie on any machine x 10 reps / double under x 40 reps or single under x 80 reps / push up x 10 reps
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 16 reps
Substitution for hanging knee raise x 16 reps:
Tuck up x 16 reps
Run x 200 meters / calorie on any machine x 10 reps / double under x 40 reps or single under x 80 reps / push up x 10 reps
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 16 reps
Substitution for hanging knee raise x 16 reps:
Tuck up x 16 reps
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Push press:
https://youtu.be/cEwY4LL-hgU
DB push up:
https://youtu.be/Mihch7N83uo
Seated single arm DB press:
https://youtu.be/LjwMK3LhVBM
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/AbJEX5trkkU
Push press:
https://youtu.be/cEwY4LL-hgU
DB push up:
https://youtu.be/Mihch7N83uo
Seated single arm DB press:
https://youtu.be/LjwMK3LhVBM
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Deadlift:
https://youtu.be/lXUUM1itAkU
Single leg box squat:
https://youtu.be/qXE7Wd0nN2U
Banded pull apart:
https://youtu.be/fe_vqFNpyts
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
High box jump x 3 reps
Rest 15 seconds
DB tricep extension x 10 reps
Rest 15 seconds
Banded press x 15 reps
Rest 30 seconds
High box jump x 3 reps
Rest 15 seconds
DB tricep extension x 10 reps
Rest 15 seconds
Banded press x 15 reps
Rest 30 seconds
Part B)
4 sets
Deadlift x 5 reps @ 70-80%
Rest 30 seconds
Deadlift x 3 reps @ 80-90%
Rest 30 seconds
Deadlift x 1 rep @ 90-100+%
Rest 60 seconds
Deadlift x 5 reps @ 70-80%
Rest 30 seconds
Deadlift x 3 reps @ 80-90%
Rest 30 seconds
Deadlift x 1 rep @ 90-100+%
Rest 60 seconds
Part C)
Accumulate for quality
Plate overhead sit up x 100 reps
Plate overhead sit up x 100 reps
Modifications
No modifications for today.
MOVEMENT DEMOS
High box jump:
https://youtu.be/rNaluifn1BA
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
Banded press:
https://youtu.be/JxTCzbS3OFQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
https://youtu.be/rNaluifn1BA
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
Banded press:
https://youtu.be/JxTCzbS3OFQ
Deadlift:
https://youtu.be/lXUUM1itAkU
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
SATURDAY
NOVEMBER 20, 2021
Dream. Explore. DISCOVER.
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GS20
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GS40
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GS60
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GS80
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GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
21-15-9 reps
Alternating DB snatch
Down up
Rest 60 seconds
15-12-9 reps
Walking lunge
Down up
Rest 60 seconds
12-9-6 reps
DB thruster
Down up
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
21-15-9 reps
Alternating DB snatch
Down up
Rest 60 seconds
15-12-9 reps
Walking lunge
Down up
Rest 60 seconds
12-9-6 reps
DB thruster
Down up
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
2 sets
DB bent over lateral raise x 6 reps
Rest 15 seconds
DB romanian deadlift x 6 reps
Rest 15 seconds
Banded glute bridge x 30 seconds
Rest 30 seconds
DB bent over lateral raise x 6 reps
Rest 15 seconds
DB romanian deadlift x 6 reps
Rest 15 seconds
Banded glute bridge x 30 seconds
Rest 30 seconds
Modifications
Substitution for alternating DB snatch x 21-15-9 reps:
Broad jump / vertical jump / butterfly sit up
Substitution for DB thruster x 12-9-6 reps:
Pop squat
Substitution for DB bent over lateral raise x 6 reps:
Bodyweight bent over lateral raise x 12 reps
Substitution for DB romanian deadlift x 6 reps:
Single arm single leg romanian deadlift x 6 reps each side
Substitution for banded glute bridge x 30 seconds:
Glute bridge or glute bridge hold x 30 seconds
Broad jump / vertical jump / butterfly sit up
Substitution for DB thruster x 12-9-6 reps:
Pop squat
Substitution for DB bent over lateral raise x 6 reps:
Bodyweight bent over lateral raise x 12 reps
Substitution for DB romanian deadlift x 6 reps:
Single arm single leg romanian deadlift x 6 reps each side
Substitution for banded glute bridge x 30 seconds:
Glute bridge or glute bridge hold x 30 seconds
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Down up:
https://youtu.be/E-gzFtuecIs
Walking lunge:
https://youtu.be/tL4jZh4NVHs
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/oNGTVMs3O6g
Down up:
https://youtu.be/E-gzFtuecIs
Walking lunge:
https://youtu.be/tL4jZh4NVHs
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
21-15-9 reps
Alternating DB snatch
Burpee
Rest 2 minutes
15-12-9 reps
Front rack lunge
Burpee
Rest 2 minutes
12-9-6 reps
Thruster
Burpee
Time cap: 25 minutes
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs
21-15-9 reps
Alternating DB snatch
Burpee
Rest 2 minutes
15-12-9 reps
Front rack lunge
Burpee
Rest 2 minutes
12-9-6 reps
Thruster
Burpee
Time cap: 25 minutes
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs
Part B)
2 sets
DB bent over lateral raise x 12 reps
Rest 30 seconds
DB romanian deadlift x 12 reps
Rest 30 seconds
Banded glute bridge x 45 seconds
Rest 45 seconds
DB bent over lateral raise x 12 reps
Rest 30 seconds
DB romanian deadlift x 12 reps
Rest 30 seconds
Banded glute bridge x 45 seconds
Rest 45 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee:
https://youtu.be/YbnnsqGosjE
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Thruster:
https://youtu.be/Jj6Ua6fbLOA
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/oNGTVMs3O6g
Burpee:
https://youtu.be/YbnnsqGosjE
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Thruster:
https://youtu.be/Jj6Ua6fbLOA
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every minute for 4 minutes (4 sets)
DB split lunge x 6 reps each side
Every minute for 4 minutes (4 sets)
DB tricep extension x 12 reps
Rest remaining time of each set
DB split lunge x 6 reps each side
Every minute for 4 minutes (4 sets)
DB tricep extension x 12 reps
Rest remaining time of each set
Part B)
For time
21-15-9 reps
Sumo deadlift high pull
Calorie bike
Rest 2 minutes
15-12-9 reps
Front rack lunge
Calorie bike
Rest 2 minutes
12-9-6 reps
Burpee over bar
Calorie bike
Time cap: 25 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
21-15-9 reps
Sumo deadlift high pull
Calorie bike
Rest 2 minutes
15-12-9 reps
Front rack lunge
Calorie bike
Rest 2 minutes
12-9-6 reps
Burpee over bar
Calorie bike
Time cap: 25 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part C)
2 sets
DB bent over lateral raise x 12 reps
Rest 30 seconds
DB romanian deadlift x 12 reps
Rest 30 seconds
Banded glute bridge x 45 seconds
Rest 45 seconds
DB bent over lateral raise x 12 reps
Rest 30 seconds
DB romanian deadlift x 12 reps
Rest 30 seconds
Banded glute bridge x 45 seconds
Rest 45 seconds
Modifications
Substitution for bike x 21-15-9 reps:
Calorie on any machine / run x 400 / 200 / 100 meters / double under x 50 / 40 / 30 reps or single under x 80 / 70 / 60 reps / down up / v up
Substitution for bike x 15-12-9 reps:
Calorie on any machine / run x 300 / 200 / 100 meters / double under x 40 / 30 / 20 reps or single under x 70 / 60 / 50 reps / down up / v up
Substitution for bike x 12-9-6 reps:
Calorie on any machine / run x 200 / 100 / 50 meters / double under x 30 / 20 / 10 reps or single under x 60 / 50 / 40 reps / down up / v up
Calorie on any machine / run x 400 / 200 / 100 meters / double under x 50 / 40 / 30 reps or single under x 80 / 70 / 60 reps / down up / v up
Substitution for bike x 15-12-9 reps:
Calorie on any machine / run x 300 / 200 / 100 meters / double under x 40 / 30 / 20 reps or single under x 70 / 60 / 50 reps / down up / v up
Substitution for bike x 12-9-6 reps:
Calorie on any machine / run x 200 / 100 / 50 meters / double under x 30 / 20 / 10 reps or single under x 60 / 50 / 40 reps / down up / v up
MOVEMENT DEMOS
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
Push press:
https://youtu.be/cEwY4LL-hgU
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Burpee over bar:
https://youtu.be/l2NePOvFXas
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/zpVL54TR1e0
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
Push press:
https://youtu.be/cEwY4LL-hgU
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Burpee over bar:
https://youtu.be/l2NePOvFXas
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Bike x 10 reps
Rest 30 seconds
DB push press x 10 reps
Rest 20 seconds
Alternating lateral lunge x 10 reps
Rest 10 seconds
Bike x 10 reps
Rest 30 seconds
DB push press x 10 reps
Rest 20 seconds
Alternating lateral lunge x 10 reps
Rest 10 seconds
Part B)
Every minute for 5 minutes (5 sets)
DB split lunge x 6 reps each side
Every minute for 5 minutes (5 sets)
DB tricep extension x 12 reps
Rest remaining time of each set
DB split lunge x 6 reps each side
Every minute for 5 minutes (5 sets)
DB tricep extension x 12 reps
Rest remaining time of each set
Part C)
For time
21-15-9 reps
Power snatch
Calorie bike
Rest 2 minutes
15-12-9 reps
Front rack lunge
Calorie bike
Rest 2 minutes
12-9-6 reps
Burpee over bar
Calorie bike
Time cap: 25 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
21-15-9 reps
Power snatch
Calorie bike
Rest 2 minutes
15-12-9 reps
Front rack lunge
Calorie bike
Rest 2 minutes
12-9-6 reps
Burpee over bar
Calorie bike
Time cap: 25 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part D)
3 sets
DB bent over lateral raise x 12 reps
Rest 30 seconds
DB romanian deadlift x 12 reps
Rest 30 seconds
Banded glute bridge x 45 seconds
Rest 45 seconds
DB bent over lateral raise x 12 reps
Rest 30 seconds
DB romanian deadlift x 12 reps
Rest 30 seconds
Banded glute bridge x 45 seconds
Rest 45 seconds
Modifications
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / banded face pull x 50 reps / KB swing x 15 reps
Substitution for bike x 21-15-9 reps:
Calorie on any machine / run x 400 / 200 / 100 meters / double under x 50 / 40 / 30 reps or single under x 80 / 70 / 60 reps / down up / v up
Substitution for bike x 15-12-9 reps:
Calorie on any machine / run x 300 / 200 / 100 meters / double under x 40 / 30 / 20 reps or single under x 70 / 60 / 50 reps / down up / v up
Substitution for bike x 12-9-6 reps:
Calorie on any machine / run x 200 / 100 / 50 meters / double under x 30 / 20 / 10 reps or single under x 60 / 50 / 40 reps / down up / v up
Calorie on any machine x 10 reps / run x 200 meters / banded face pull x 50 reps / KB swing x 15 reps
Substitution for bike x 21-15-9 reps:
Calorie on any machine / run x 400 / 200 / 100 meters / double under x 50 / 40 / 30 reps or single under x 80 / 70 / 60 reps / down up / v up
Substitution for bike x 15-12-9 reps:
Calorie on any machine / run x 300 / 200 / 100 meters / double under x 40 / 30 / 20 reps or single under x 70 / 60 / 50 reps / down up / v up
Substitution for bike x 12-9-6 reps:
Calorie on any machine / run x 200 / 100 / 50 meters / double under x 30 / 20 / 10 reps or single under x 60 / 50 / 40 reps / down up / v up
MOVEMENT DEMOS
DB push press:
https://youtu.be/znW6BTFr6Io
Alternating lateral lunge:
https://youtu.be/uRRGmnlOUWI
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
Power snatch:
https://youtu.be/MmHPIjbsW28
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Burpee over bar:
https://youtu.be/l2NePOvFXas
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/znW6BTFr6Io
Alternating lateral lunge:
https://youtu.be/uRRGmnlOUWI
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB tricep extension:
https://youtu.be/H1-1Xr_KSOE
Power snatch:
https://youtu.be/MmHPIjbsW28
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Burpee over bar:
https://youtu.be/l2NePOvFXas
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB romanian deadlift:
https://youtu.be/c4lr40NXLEU
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 15 minutes (3 sets)
Station 1
Row x 14-18 calories
Station 2
KB front rack hold x 30-45 seconds
Station 3
Burpee x 10 -15 reps
Station 4
KB swing x 10 -15 reps
Station 5
Flutter kick x 30-45 seconds
Rest remaining time of each set
Station 1
Row x 14-18 calories
Station 2
KB front rack hold x 30-45 seconds
Station 3
Burpee x 10 -15 reps
Station 4
KB swing x 10 -15 reps
Station 5
Flutter kick x 30-45 seconds
Rest remaining time of each set
Part B)
4 sets
Back squat x 6 reps @ 60-70%
Rest 60 seconds
Back squat x 4 reps @ 70-80%
Rest 60 seconds
Back squat x 2 reps @ 80-90%
Rest 2 minutes
Back squat x 6 reps @ 60-70%
Rest 60 seconds
Back squat x 4 reps @ 70-80%
Rest 60 seconds
Back squat x 2 reps @ 80-90%
Rest 2 minutes
Modifications
No modifications for today.
MOVEMENT DEMOS
KB front rack hold:
https://youtu.be/UYwXi17c4Rg
Burpee:
https://youtu.be/YbnnsqGosjE
KB swing:
https://youtu.be/DWB0TmruJuA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Back squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/UYwXi17c4Rg
Burpee:
https://youtu.be/YbnnsqGosjE
KB swing:
https://youtu.be/DWB0TmruJuA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Back squat:
https://youtu.be/HsnyHv61qMo
SUNDAY
NOVEMBER 21, 2021
REST DAY
A NOTE FROM COACH RACHEL
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving