MONDAY

NOVEMBER 15, 2021

Be stronger than your excuses.

GS20
GS40
GS60
GS80
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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)

5 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

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

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

TUESDAY

NOVEMBER 16, 2021

Smile EVERYDAY.

GS20
GS40
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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Part C)

Accumulate for quality

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Part B)

5 sets

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Part C)

Accumulate for quality

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

SATURDAY

NOVEMBER 20, 2021

Dream. Explore. DISCOVER.

GS20
GS40
GS60
GS80
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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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😊