Week 47 | November 2021
MONDAY
NOVEMBER 22, 2021
Dream Big, Start Small.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many sets as possible in 12 minutes
Sprint x 100 meters
DB hang power clean x 14 reps
DB push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Sprint x 100 meters
DB hang power clean x 14 reps
DB push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
3 sets
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Modifications
Substitution for sprint x 100 meters:
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps
Substitution for DB hang power clean x 14 reps:
Bench dip x 14 reps
Substitution for DB push press x 14 reps:
Pike shoulder tap x 14 reps
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps
Substitution for DB hang power clean x 14 reps:
Bench dip x 14 reps
Substitution for DB push press x 14 reps:
Pike shoulder tap x 14 reps
MOVEMENT DEMOS
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
DB push press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/MNYz1CiJA2g
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/ZMSSnB0EzOY
DB push press:
https://youtu.be/znW6BTFr6Io
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/MNYz1CiJA2g
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many sets as possible in 18 minutes
Sprint x 100 meters
Deadlift x 14 reps
Push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Sprint x 100 meters
Deadlift x 14 reps
Push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part B)
4 sets
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Modifications
Substitution for run sprint x 100 meters:
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/MNYz1CiJA2g
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/lXUUM1itAkU
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/MNYz1CiJA2g
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Back squat x 5 reps @ 75%
2 sets
Back squat x 3 reps @ 85%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Back squat x 5 reps @ 75%
2 sets
Back squat x 3 reps @ 85%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Part B)
As many sets as possible in 14 minutes
Sprint x 100 meters
DB hang power clean x 14 reps
Push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 20lbs / BB: 65lbs
Level 3: DB: 25lbs / BB: 75lbs
Sprint x 100 meters
DB hang power clean x 14 reps
Push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 20lbs / BB: 65lbs
Level 3: DB: 25lbs / BB: 75lbs
Part C)
3 sets
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Modifications
Substitution for back squat x 5 / 3 / 1 reps:
Rotate stations every minute for 15 minutes (5 sets)
Station 1
DB split lunge x 8-10 reps each side
Station 2
Jumping lunge x 20-30 reps
Station 3
Banded glute bridge x 30-45 seconds
Rest remaining time of each set
Substitution for run sprint x 100 meters:
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps
Rotate stations every minute for 15 minutes (5 sets)
Station 1
DB split lunge x 8-10 reps each side
Station 2
Jumping lunge x 20-30 reps
Station 3
Banded glute bridge x 30-45 seconds
Rest remaining time of each set
Substitution for run sprint x 100 meters:
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/MNYz1CiJA2g
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/HsnyHv61qMo
DB hang power clean:
https://youtu.be/ZMSSnB0EzOY
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/MNYz1CiJA2g
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Snatch press x 3 reps + snatch push press x 2 reps @ 55-65%
3 sets
Snatch push press x 3 reps + snatch balance x 2 reps @ 65-75%
2 sets
Snatch push press x 1 rep + snatch balance x 1 rep + overhead squat x 1 rep @ 75-85%
Rest 90 seconds between sets
Snatch press x 3 reps + snatch push press x 2 reps @ 55-65%
3 sets
Snatch push press x 3 reps + snatch balance x 2 reps @ 65-75%
2 sets
Snatch push press x 1 rep + snatch balance x 1 rep + overhead squat x 1 rep @ 75-85%
Rest 90 seconds between sets
Part B)
3 sets
Back squat x 5 reps @ 75%
2 sets
Back squat x 3 reps @ 85%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Back squat x 5 reps @ 75%
2 sets
Back squat x 3 reps @ 85%
1 set
Back squat x 5 reps @ 5 rep max
Rest 90 seconds between sets
Part C)
As many sets as possible in 14 minutes
Sprint x 100 meters
Hang power clean x 14 reps
Push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: 65lbs
Level 2: 75lbs
Level 3: 85lbs
Sprint x 100 meters
Hang power clean x 14 reps
Push press x 14 reps
Burpee x 7 reps
Rest 60 seconds between sets
Level 1: 65lbs
Level 2: 75lbs
Level 3: 85lbs
Part D)
4 sets
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Russian twist x 40 reps
Rest 10 seconds
Plank jack x 40 reps
Rest 10 seconds
Flutter kick x 40 reps
Rest 30 seconds
Modifications
Substitution for sprint x 100 meters:
Calorie on any machine x 6-10 reps / deadlift x 14 reps / mountain climber x 50 reps / bicycle kick x 50 reps
Calorie on any machine x 6-10 reps / deadlift x 14 reps / mountain climber x 50 reps / bicycle kick x 50 reps
MOVEMENT DEMOS
Snatch press:
https://youtu.be/vUk7DIRss1I
Snatch push press:
https://youtu.be/sg6wMbkTwWU
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/4JOsDbXWQDQ
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/vUk7DIRss1I
Snatch push press:
https://youtu.be/sg6wMbkTwWU
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Back squat:
https://youtu.be/HsnyHv61qMo
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee:
https://youtu.be/YbnnsqGosjE
Russian twist:
https://youtu.be/4JOsDbXWQDQ
Plank jack:
https://youtu.be/J2xkqaqWgrw
Flutter kick:
https://youtu.be/eXHVnJKEwKI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Power clean x 5 reps @ 65-75%
Rest 2 minutes between sets
Power clean x 5 reps @ 65-75%
Rest 2 minutes between sets
Part B)
6 sets
Back rack reverse lunge x 6 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a heavy weight for your back rack reverse lunges
Back rack reverse lunge x 6 reps
DB bent over rows x 12 reps
Rest 2 minutes between sets
*Choose a heavy weight for your back rack reverse lunges
Part C)
5 sets
Against a 90 second clock
Banded push up x 20 reps
Banded good morning x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Banded push up x 20 reps
Banded good morning x max reps in remaining time
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Power clean:
https://youtu.be/AbJEX5trkkU
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Banded push up:
https://youtu.be/4lrKtgPYbkg
Banded good morning:
https://youtu.be/uJtCTt7AWIg
https://youtu.be/AbJEX5trkkU
Back rack reverse lunge:
https://youtu.be/7keXO3goIlY
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Banded push up:
https://youtu.be/4lrKtgPYbkg
Banded good morning:
https://youtu.be/uJtCTt7AWIg
TUESDAY
NOVEMBER 23, 2021
Hustle for your MUSCLE!
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 12 minutes (3 sets)
Run x 400 meters
Atomic sit up x 20 reps
DB front squat x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Run x 400 meters
Atomic sit up x 20 reps
DB front squat x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs
Part B)
2 sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
Substitution for DB front squat x 10 reps:
Air squat x 15-20 reps
Substitution for DB plank slide x 20 reps:
Plank to knee tap x 20 reps
Calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
Substitution for DB front squat x 10 reps:
Air squat x 15-20 reps
Substitution for DB plank slide x 20 reps:
Plank to knee tap x 20 reps
MOVEMENT DEMOS
Atomic sit up:
https://youtu.be/iZI5825LLAg
DB front squat:
https://youtu.be/NCgj_SxrMB4
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
https://youtu.be/iZI5825LLAg
DB front squat:
https://youtu.be/NCgj_SxrMB4
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
GS40
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 20 minutes (4 sets)
Run x 400 meters
Bent over row x 20 reps
Front squat x 10 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Run x 400 meters
Bent over row x 20 reps
Front squat x 10 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part B)
3 sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
Calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
MOVEMENT DEMOS
Bent over row:
https://youtu.be/lx-mvh10kNE
Front squat:
https://youtu.be/-_Nw3jP6J1w
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
https://youtu.be/lx-mvh10kNE
Front squat:
https://youtu.be/-_Nw3jP6J1w
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
GS60
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Strict pull up x 10 reps
Banded pull apart x 20 reps
Chin over bar hold x 10-30 seconds
Rest as needed
Strict pull up x 10 reps
Banded pull apart x 20 reps
Chin over bar hold x 10-30 seconds
Rest as needed
Part B)
Every 5 minutes for 20 minutes (4 sets)
Row x 500 meters
Bent over row x 20 reps
Front squat x 10 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Row x 500 meters
Bent over row x 20 reps
Front squat x 10 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part C)
3 sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / push up x 10 reps / supine bent over row x 12 reps
Substitution for chin over bar hold x 10-30 seconds:
Half push up hold x 20-30 seconds / hollow hold or tuck hollow hold x 20-30 seconds / superman hold x 20-30 seconds
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
DB bent over row x 12 reps / push up x 10 reps / supine bent over row x 12 reps
Substitution for chin over bar hold x 10-30 seconds:
Half push up hold x 20-30 seconds / hollow hold or tuck hollow hold x 20-30 seconds / superman hold x 20-30 seconds
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Bent over row:
https://youtu.be/lx-mvh10kNE
Front squat:
https://youtu.be/-_Nw3jP6J1w
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
https://youtu.be/FcQ1t9hUL5M
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Bent over row:
https://youtu.be/lx-mvh10kNE
Front squat:
https://youtu.be/-_Nw3jP6J1w
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
(1 slow pull power clean + 1 hang clean + 1 push jerk) x 3 reps
Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5-6: 75-85%
Rest 60-90 seconds between sets
(1 slow pull power clean + 1 hang clean + 1 push jerk) x 3 reps
Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5-6: 75-85%
Rest 60-90 seconds between sets
Part B)
3 sets
Strict pull up x 10 reps
Banded pull apart x 20 reps
Chin over bar hold x 10-30 seconds
Rest as needed
Strict pull up x 10 reps
Banded pull apart x 20 reps
Chin over bar hold x 10-30 seconds
Rest as needed
Part C)
Every 5 minutes for 20 minutes (4 sets)
Row x 500 meters
Shoulder to overhead x 20 reps
Front squat x 10 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Row x 500 meters
Shoulder to overhead x 20 reps
Front squat x 10 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part D)
3 sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds
Rest 45-60 seconds between sets
Modifications
Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / push up x 10 reps / supine bent over row x 12 reps
Substitution for chin over bar hold x 10-30 seconds:
Half push up hold x 20-30 seconds / hollow hold or tuck hollow hold x 20-30 seconds / superman hold x 20-30 seconds
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
DB bent over row x 12 reps / push up x 10 reps / supine bent over row x 12 reps
Substitution for chin over bar hold x 10-30 seconds:
Half push up hold x 20-30 seconds / hollow hold or tuck hollow hold x 20-30 seconds / superman hold x 20-30 seconds
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps
MOVEMENT DEMOS
Slow pull power clean:
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Push jerk:
https://youtu.be/CCvfqA0Ieko
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Front squat:
https://youtu.be/-_Nw3jP6J1w
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Push jerk:
https://youtu.be/CCvfqA0Ieko
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded pull apart:
https://youtu.be/fe_vqFNpyts
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Front squat:
https://youtu.be/-_Nw3jP6J1w
Plank around the world:
https://youtu.be/IkD0IyMI1TI
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Decline plank hold:
https://youtu.be/Mc8kM3cWI9s
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Snatch press x 3 reps @60-70%
Overhead hold x 30-40 seconds
Rest 60 seconds between sets
Snatch press x 3 reps @60-70%
Overhead hold x 30-40 seconds
Rest 60 seconds between sets
Part B)
4 sets
Hip thrust x 6 reps @ 70-80%
Hip thrust iso hold x 30-40 seconds
Rest 2 minutes between sets
Hip thrust x 6 reps @ 70-80%
Hip thrust iso hold x 30-40 seconds
Rest 2 minutes between sets
Part C)
3 sets
DB plank slide x 8 reps
DB reverse wrist curl x 8 reps
Rest 30 seconds
Cuban press x 8 reps
IYT x 8 reps
Rest 60 seconds
DB plank slide x 8 reps
DB reverse wrist curl x 8 reps
Rest 30 seconds
Cuban press x 8 reps
IYT x 8 reps
Rest 60 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Snatch press:
https://youtu.be/-2IdD7Efiz4
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB reverse wrist curl:
https://youtu.be/WBZxGNtNhKM
Cuban press:
https://youtu.be/nLuN7k5Sbpg
IYT:
https://youtu.be/nlUFNi3hROI
https://youtu.be/-2IdD7Efiz4
Overhead hold:
https://youtu.be/niYHZ1qPkEo
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB reverse wrist curl:
https://youtu.be/WBZxGNtNhKM
Cuban press:
https://youtu.be/nLuN7k5Sbpg
IYT:
https://youtu.be/nlUFNi3hROI
WEDNESDAY
NOVEMBER 24, 2021
Be Thankful, be Grateful, be GROWN STRONG.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Toe touch x 12-15 reps
Alternating DB snatch x max reps
Rest 45 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Toe touch x 12-15 reps
Alternating DB snatch x max reps
Rest 45 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
3 sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Tuck hold in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Tuck hold in remaining time
Rest 60 seconds between sets
Modifications
Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for alternating DB snatch x max reps:
Jumping jack / plank jack / plank hip tap / floor touch to jump
Substitution for plate overhead sit up x 20 reps:
Hands overhead sit up x 20 reps
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for alternating DB snatch x max reps:
Jumping jack / plank jack / plank hip tap / floor touch to jump
Substitution for plate overhead sit up x 20 reps:
Hands overhead sit up x 20 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Toe touch:
https://youtu.be/MnuowLijWGM
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Tuck hold:
https://youtu.be/X2aHytPs8jY
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Toe touch:
https://youtu.be/MnuowLijWGM
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Tuck hold:
https://youtu.be/X2aHytPs8jY
GS40
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Alternating DB snatch x max reps
Rest 2 minutes between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Alternating DB snatch x max reps
Rest 2 minutes between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
5 sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time
Rest 60 seconds between sets
Modifications
Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps
Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps
Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Hanging tuck hold:
https://youtu.be/tVrk5193mIU
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Hanging tuck hold:
https://youtu.be/tVrk5193mIU
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 8 reps @ 65%
Banded hamstring curl x 16 reps
Plank leg lift x 30 seconds
Rest remaining time of each set
Front squat x 8 reps @ 65%
Banded hamstring curl x 16 reps
Plank leg lift x 30 seconds
Rest remaining time of each set
Part B)
5 sets
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Alternating DB snatch x max reps
Rest 30 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Alternating DB snatch x max reps
Rest 30 seconds between sets
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
5 sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time
Rest 60 seconds between sets
Modifications
Substitution for front squat x 5 reps:
Goblet cossack squat x 12 reps / bulgarian split squat x 6 reps each side
Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps
Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold
Goblet cossack squat x 12 reps / bulgarian split squat x 6 reps each side
Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps
Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Hanging tuck hold:
https://youtu.be/tVrk5193mIU
https://youtu.be/-_Nw3jP6J1w
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Hanging tuck hold:
https://youtu.be/tVrk5193mIU
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
(1 slow pull power snatch + 1 hang snatch) x 3 reps
Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5-6: 75-85%
Rest 60-90 seconds between sets
(1 slow pull power snatch + 1 hang snatch) x 3 reps
Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5-6: 75-85%
Rest 60-90 seconds between sets
Part B)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 8 reps @ 65%
Banded hamstring curl x 16 reps
Plank leg lift x 30 seconds
Rest remaining time of each set
Front squat x 8 reps @ 65%
Banded hamstring curl x 16 reps
Plank leg lift x 30 seconds
Rest remaining time of each set
Part C)
5 sets
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Power snatch x max reps
Rest 30 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Against a 90 second clock
Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Power snatch x max reps
Rest 30 seconds between sets
Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
Part D)
5 sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time
Rest 60 seconds between sets
Against a 2 minute clock
Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time
Rest 60 seconds between sets
Modifications
Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps
Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps
Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps
Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold
MOVEMENT DEMOS
Slow pull power snatch:
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Power snatch:
https://youtu.be/MmHPIjbsW28
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Hanging tuck hold:
https://youtu.be/tVrk5193mIU
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Plank leg lift:
https://youtu.be/o8rWcTvtThc
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Power snatch:
https://youtu.be/MmHPIjbsW28
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Hanging tuck hold:
https://youtu.be/tVrk5193mIU
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 @ 65-75%
Rest 90 seconds between sets
(1 pause at knee snatch + 2 pause at knee hang snatch + 3 overhead squat) x 3 reps @ 65-75%
Rest 90 seconds between sets
Part B)
3 sets
Overhead squat x 5 reps @ 65-75%
Rest 30 seconds
Overhead squat x 3 reps @ 75-85%
Rest 30 seconds
Overhead squat x 1 rep @ 85-95%
Rest 60 seconds
Overhead squat x 5 reps @ 65-75%
Rest 30 seconds
Overhead squat x 3 reps @ 75-85%
Rest 30 seconds
Overhead squat x 1 rep @ 85-95%
Rest 60 seconds
Part C)
4 sets
Shoulder tap x 100 reps
Rest 30 seconds
Bicycle kick x 50 reps
Rest 30 seconds
Butterfly sit up x 25 reps
Rest 60 seconds
Shoulder tap x 100 reps
Rest 30 seconds
Bicycle kick x 50 reps
Rest 30 seconds
Butterfly sit up x 25 reps
Rest 60 seconds
Modifications
No modifications for today.
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
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/yXHZXn_1JBM
Pause at knee hang snatch:
https://youtu.be/BFAcAi0NHuM
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
THURSDAY
NOVEMBER 25, 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 26, 2021
Don't complain. Enjoy the pain.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Run x 800 meters
DB deadlift x 50 reps
DB thruster x 40 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Run x 800 meters
DB deadlift x 50 reps
DB thruster x 40 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
Single arm DB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
DB front rack hold x 20-30 seconds
Rest 30 seconds
Single arm DB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
DB front rack hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for run x 400 / 800 meters:
Calorie on any machine x 20 / 40 reps / burpee x 30 / 60 reps / double under x 100 / 200 reps or single under x 200 / 300 reps / tuck up x 50 / 100 reps / push up x 50 / 100 reps
Calorie on any machine x 20 / 40 reps / burpee x 30 / 60 reps / double under x 100 / 200 reps or single under x 200 / 300 reps / tuck up x 50 / 100 reps / push up x 50 / 100 reps
MOVEMENT DEMOS
DB deadlift:
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Down up over bar:
https://youtu.be/toK64Ry4IL0
Single arm DB overhead hold:
https://youtu.be/TBHjY1RRQWc
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
DB front rack hold:
https://youtu.be/LO5wPSo4h88
https://youtu.be/vApb63rw1_Q
DB thruster:
https://youtu.be/8yPcDDvWqsE
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Down up over bar:
https://youtu.be/toK64Ry4IL0
Single arm DB overhead hold:
https://youtu.be/TBHjY1RRQWc
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
DB front rack hold:
https://youtu.be/LO5wPSo4h88
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Run x 800 meters
Deadlift x 50 reps
DB thruster x 40 reps
Rest 2 minutes
Run x 400 meters
Front rack lunge x 50 reps
Down up over bar x 40 reps
Time cap: 20 minutes
Level 1: BB: 65lbs / DB: 15lbs
Level 2: BB: 105lbs / DB: 25 lbs
Level 3: BB: 125lbs / DB: 35lbs
Run x 800 meters
Deadlift x 50 reps
DB thruster x 40 reps
Rest 2 minutes
Run x 400 meters
Front rack lunge x 50 reps
Down up over bar x 40 reps
Time cap: 20 minutes
Level 1: BB: 65lbs / DB: 15lbs
Level 2: BB: 105lbs / DB: 25 lbs
Level 3: BB: 125lbs / DB: 35lbs
Part B)
4 sets
Single arm DB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
DB front rack hold x 20-30 seconds
Rest 30 seconds
Single arm DB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
DB front rack hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for run x 400 / 800 meters:
Calorie on any machine x 20 / 40 reps / burpee x 30 / 60 reps / double under x 100 / 200 reps or single under x 200 / 300 reps / tuck up x 50 / 100 reps / push up x 50 / 100 reps
Calorie on any machine x 20 / 40 reps / burpee x 30 / 60 reps / double under x 100 / 200 reps or single under x 200 / 300 reps / tuck up x 50 / 100 reps / push up x 50 / 100 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
DB thruster:
https://youtu.be/8yPcDDvWqsE
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Down up over bar:
https://youtu.be/toK64Ry4IL0
Single arm DB overhead hold:
https://youtu.be/TBHjY1RRQWc
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
DB front rack hold:
https://youtu.be/LO5wPSo4h88
https://youtu.be/lXUUM1itAkU
DB thruster:
https://youtu.be/8yPcDDvWqsE
Front rack lunge:
https://youtu.be/QAQIZCIK2vg
Down up over bar:
https://youtu.be/toK64Ry4IL0
Single arm DB overhead hold:
https://youtu.be/TBHjY1RRQWc
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
DB front rack hold:
https://youtu.be/LO5wPSo4h88
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 30 seconds for 5 minutes (10 sets)
Deficit deadlift x 1 rep @ 55-65%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 50-55%
Rest remaining time of each set
Deficit deadlift x 1 rep @ 55-65%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 50-55%
Rest remaining time of each set
Part B)
For time
Bike x 60 calories
Deadlift x 50 reps
Wallball x 40 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 125lbs
Bike x 60 calories
Deadlift x 50 reps
Wallball x 40 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 125lbs
Part C)
4 sets
Single arm KB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
KB front rack hold x 20-30 seconds
Rest 30 seconds
Single arm KB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
KB front rack hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for bike x 60 reps:
Calorie on any machine x 60 reps / run x 800 meters / burpee x 60 reps / double under x 200 reps or single under x 400 reps / tuck up x 100 reps / push up x 100 reps
Calorie on any machine x 60 reps / run x 800 meters / burpee x 60 reps / double under x 200 reps or single under x 400 reps / tuck up x 100 reps / push up x 100 reps
MOVEMENT DEMOS
Deficit deadlift:
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Single arm KB overhead hold:
https://youtu.be/XADB7Rgy6ME
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
KB front rack hold:
https://youtu.be/UYwXi17c4Rg
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Single arm KB overhead hold:
https://youtu.be/XADB7Rgy6ME
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
KB front rack hold:
https://youtu.be/UYwXi17c4Rg
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Power clean and jerk x 3 reps @ 75-85%
4 sets
Power clean and jerk x 1 rep @ 90-100+%
Rest 2 minutes between sets
Power clean and jerk x 3 reps @ 75-85%
4 sets
Power clean and jerk x 1 rep @ 90-100+%
Rest 2 minutes between sets
Part B)
Every 30 seconds for 5 minutes (10 sets)
Deficit deadlift x 1 rep @ 55-65%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 50-55%
Rest remaining time of each set
Deficit deadlift x 1 rep @ 55-65%
Every 30 seconds for 5 minutes (10 sets)
Bench press x 5 reps @ 50-55%
Rest remaining time of each set
Part C)
For time
Bike x 60 calories
Deadlift x 50 reps
Wallball x 40 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 125lbs
Bike x 60 calories
Deadlift x 50 reps
Wallball x 40 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 125lbs
Part D)
4 sets
Single arm KB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
KB front rack hold x 20-30 seconds
Rest 30 seconds
Single arm KB overhead hold x 30 seconds each side
Rest 10 seconds
Single arm plank hold x 20-30 seconds each side
Rest 10 seconds
KB front rack hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for bike x 60 reps:
Calorie on any machine x 60 reps / run x 800 meters / burpee x 60 reps / double under x 200 reps or single under x 400 reps / tuck up x 100 reps / push up x 100 reps
Calorie on any machine x 60 reps / run x 800 meters / burpee x 60 reps / double under x 200 reps or single under x 400 reps / tuck up x 100 reps / push up x 100 reps
MOVEMENT DEMOS
Power clean and jerk:
https://youtu.be/qQrIc0Vg37A
Deficit deadlift:
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Single arm KB overhead hold:
https://youtu.be/XADB7Rgy6ME
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
KB front rack hold:
https://youtu.be/UYwXi17c4Rg
https://youtu.be/qQrIc0Vg37A
Deficit deadlift:
https://youtu.be/tYxHj-JrT9A
Bench press:
https://youtu.be/OfAP9W7eF7Q
Deadlift:
https://youtu.be/lXUUM1itAkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Single arm KB overhead hold:
https://youtu.be/XADB7Rgy6ME
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
KB front rack hold:
https://youtu.be/UYwXi17c4Rg
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
DB hammer curl x 10 reps
Single leg romanian deadlift x 10 reps each side
Banded fire hydrant x 10 reps each side
Rest 60 seconds between sets
Part B)
5 sets
Deadlift x 4 reps @ 75-85%
Rest 90 seconds between sets
Rest 2 minutes
1 set
Deadlift x max unbroken reps @ 65-75%
Cap at 20 reps
Deadlift x 4 reps @ 75-85%
Rest 90 seconds between sets
Rest 2 minutes
1 set
Deadlift x max unbroken reps @ 65-75%
Cap at 20 reps
Part C)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
DB bent over YTA x 9-12 reps
Station 2
Goblet cossack squat x 6-9 reps each side
Station 3
Banded reverse hyper x 30-45 seconds
Air squat remaining time of each set
Station 1
DB bent over YTA x 9-12 reps
Station 2
Goblet cossack squat x 6-9 reps each side
Station 3
Banded reverse hyper x 30-45 seconds
Air squat remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
DB hammer curl:
https://youtu.be/EUhyoiAuh3w
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
Deadlift:
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
Air squat:
https://youtu.be/aCsSvnjockk
https://youtu.be/EUhyoiAuh3w
Single leg romanian deadlift:
https://youtu.be/oouOHzqYhi0
Banded fire hydrant:
https://youtu.be/mzD44lsSSZk
Deadlift:
https://youtu.be/lXUUM1itAkU
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded reverse hyper:
https://youtu.be/VDPngIZdaZw
Air squat:
https://youtu.be/aCsSvnjockk
SATURDAY
NOVEMBER 27, 2021
Keep Moving FORWARD.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
4 rounds for time
Step up x 30 reps
Assisted banded push up x 20 reps
DB bent over row x 10 reps
Time cap: 15 minutes
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Step up x 30 reps
Assisted banded push up x 20 reps
DB bent over row x 10 reps
Time cap: 15 minutes
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Part B)
Every minute for 3 minutes (3 sets)
Banded good morning x 30-45 seconds
Every minute for 3 minutes (3 sets)
Arch to hollow roll 30-45 seconds
Rest remaining time of each set
Banded good morning x 30-45 seconds
Every minute for 3 minutes (3 sets)
Arch to hollow roll 30-45 seconds
Rest remaining time of each set
Modifications
Substitution for assisted banded push up x 20 reps:
Elevated push up x 20 reps
Substitution for DB bent over row x 10 reps:
Tricep extension x 10 reps
Substitution for banded good morning x 30-45 seconds:
Bodyweight good morning x 30-45 seconds
Elevated push up x 20 reps
Substitution for DB bent over row x 10 reps:
Tricep extension x 10 reps
Substitution for banded good morning x 30-45 seconds:
Bodyweight good morning x 30-45 seconds
MOVEMENT DEMOS
Step up:
https://youtu.be/ukZ9aVXsGhg
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
https://youtu.be/ukZ9aVXsGhg
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
DB bent over row:
https://youtu.be/wxqz5TW8lYg
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps
Time cap: 25 minutes
Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps
Time cap: 25 minutes
Part B)
Every minute for 5 minutes (5 sets)
Banded good morning x 30-45 seconds
Every minute for 5 minutes (5 sets)
Arch to hollow roll x 15-30 seconds
Rest remaining time of each set
Banded good morning x 30-45 seconds
Every minute for 5 minutes (5 sets)
Arch to hollow roll x 15-30 seconds
Rest remaining time of each set
Modifications
Substitution for DB box step up x 30 reps:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 20 reps / double under x 50 reps or single under x 100 reps / v up x 30 reps
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 20 reps / double under x 50 reps or single under x 100 reps / v up x 30 reps
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds
MOVEMENT DEMOS
DB box step up:
https://youtu.be/YXeyBZWOrhI
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
https://youtu.be/YXeyBZWOrhI
Assisted banded push up:
https://youtu.be/1-wweKtH5b4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Arch to hollow roll:
https://youtu.be/o5b_68xuE7s
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
DB death march x 12 reps
Station 2
Banded kickback x 12 reps each side
Station 3
DB skull crusher x 12 reps
Rest remaining time of each set
Station 1
DB death march x 12 reps
Station 2
Banded kickback x 12 reps each side
Station 3
DB skull crusher x 12 reps
Rest remaining time of each set
Part B)
5 rounds for time
Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps
Time cap: 25 minutes
Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps
Time cap: 25 minutes
Part C)
Every minute for 5 minutes (5 sets)
Banded good morning x 30-45 seconds
Every minute for 5 minutes (5 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Banded good morning x 30-45 seconds
Every minute for 5 minutes (5 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Modifications
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 25 reps / double under x 80 reps or single under x 120 reps / v up x 50 reps
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds
Substitution for handstand hold x 15-30 seconds:
Decline plank hold x 15-30 seconds / pike hold x 15-30 seconds / wall walk x 1-3 reps
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 25 reps / double under x 80 reps or single under x 120 reps / v up x 50 reps
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds
Substitution for handstand hold x 15-30 seconds:
Decline plank hold x 15-30 seconds / pike hold x 15-30 seconds / wall walk x 1-3 reps
MOVEMENT DEMOS
DB death march:
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Push up:
https://youtu.be/A0kHvANcgZk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Handstand hold:
https://youtu.be/eA5dynhksjs
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Push up:
https://youtu.be/A0kHvANcgZk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Handstand hold:
https://youtu.be/eA5dynhksjs
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Against a 90 second clock
Run x 200 meters
Lunge to squat x max reps in remaining time
Rest 60 seconds between sets
Against a 90 second clock
Run x 200 meters
Lunge to squat x max reps in remaining time
Rest 60 seconds between sets
Part B)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
DB death march x 12 reps
Station 2
Banded kickback x 12 reps each side
Station 3
DB skull crusher x 12 reps
Rest remaining time of each set
Station 1
DB death march x 12 reps
Station 2
Banded kickback x 12 reps each side
Station 3
DB skull crusher x 12 reps
Rest remaining time of each set
Part C)
5 rounds for time
Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps
Time cap: 25 minutes
Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps
Time cap: 25 minutes
Part D)
Every minute for 5 minutes (5 sets)
Banded good morning x 30-45 seconds
Every minute for 5 minutes (5 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Banded good morning x 30-45 seconds
Every minute for 5 minutes (5 sets)
Handstand hold x 15-30 seconds
Rest remaining time of each set
Modifications
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / down up x 20 reps / double under x 50 reps or single under x 80 reps / push up x 20 reps / high knee x 50 reps
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 25 reps / double under x 80 reps or single under x 120 reps / v up x 50 reps
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds
Substitution for handstand hold x 15-30 seconds:
Decline plank hold x 15-30 seconds / pike hold x 15-30 seconds / wall walk x 1-3 reps
Calorie on any machine x 8-10 reps / down up x 20 reps / double under x 50 reps or single under x 80 reps / push up x 20 reps / high knee x 50 reps
Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 25 reps / double under x 80 reps or single under x 120 reps / v up x 50 reps
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds
Substitution for handstand hold x 15-30 seconds:
Decline plank hold x 15-30 seconds / pike hold x 15-30 seconds / wall walk x 1-3 reps
MOVEMENT DEMOS
Lunge to squat:
https://youtu.be/UJupUEWzS6c
DB death march:
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Push up:
https://youtu.be/A0kHvANcgZk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Handstand hold:
https://youtu.be/eA5dynhksjs
https://youtu.be/UJupUEWzS6c
DB death march:
https://youtu.be/ksstmpzOS6E
Banded kickback:
https://youtu.be/kqoBiHeYLjE
DB skull crusher:
https://youtu.be/CLcdE7sHHgo
Push up:
https://youtu.be/A0kHvANcgZk
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Banded good morning:
https://youtu.be/uJtCTt7AWIg
Handstand hold:
https://youtu.be/eA5dynhksjs
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Bent over row x 20 reps
Rest 30 seconds
Bike x 20 calories
Rest 30 seconds
Plank to knee tap x 20 reps
Rest 60 seconds
Bent over row x 20 reps
Rest 30 seconds
Bike x 20 calories
Rest 30 seconds
Plank to knee tap x 20 reps
Rest 60 seconds
Part B)
3 sets
(1 back squat + 1 pause back squat @ 1 second) x 4 reps
Set 1: 70%
Set 2: 80%
Set 3: 90%
Rest 2 minutes between sets
(1 back squat + 1 pause back squat @ 1 second) x 4 reps
Set 1: 70%
Set 2: 80%
Set 3: 90%
Rest 2 minutes between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Bent over row:
https://youtu.be/lx-mvh10kNE
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Back squat:
https://youtu.be/HsnyHv61qMo
https://youtu.be/lx-mvh10kNE
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Back squat:
https://youtu.be/HsnyHv61qMo
SUNDAY
NOVEMBER 28, 2021
REST DAY
A NOTE FROM COACH RACHEL
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving