Week 47 | November 2021

MONDAY

NOVEMBER 22, 2021

Dream Big, Start Small.

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
 
 
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
 
 
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
 

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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
 
 
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

NOVEMBER 23, 2021

Hustle for your MUSCLE!

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
 
 
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
 
 
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
 

MOVEMENT DEMOS

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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
 

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
 
 
Part B)
 
4 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
 
 
Modifications
 
No modifications for today.

WEDNESDAY

NOVEMBER 24, 2021

Be Thankful, be Grateful, be GROWN STRONG.

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
 
 
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
 
 
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

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


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

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

NOVEMBER 27, 2021

Keep Moving FORWARD.

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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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

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

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
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
 
 
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
 
 
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

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow