Week 48 | November 2021
MONDAY
NOVEMBER 29, 2021
Enjoy the little things...
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Run x 200-400 meters
DB swing x 20 reps
Goblet cossack squat x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Banded glute bridge x 60 seconds
Rest 10 seconds
2 sets
Banded hip thrust x 60 seconds
Rest 10 seconds
Rest as needed between sets
Row x 200-400 meters / bike x 10-20 calories / burpee x 10-20 reps / DB deadlift x 30-50 reps
MOVEMENT DEMOS
https://youtu.be/p40rczrzdrk
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded hip thrust:
https://youtu.be/vKNix1CXNX0
GS40
WARM UP
WORKOUT
Workout Details
Run x 400 meters
DB swing x 20 reps
Goblet cossack squat x 10 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Banded glute bridge x 60 seconds
Rest 30 seconds
3 sets
Banded hip thrust x 60 seconds
Rest 30 seconds
Rest as needed between sets
Row x 400 meters / bike x 15-20 calories / burpee x 20 reps / DB deadlift x 50 reps
MOVEMENT DEMOS
https://youtu.be/p40rczrzdrk
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded hip thrust:
https://youtu.be/vKNix1CXNX0
GS60
WARM UP
WORKOUT
Workout Details
Deadlift x 12 reps @50-60%
Banded straight arm lat pulldown x 24 reps
Rest remaining time of each set
Row x 500 meters
KB swing x 20 reps
Goblet cossack squat x 10 reps
Rest remaining time of each set
Level 1: 18lbs
Level 2: 26lbs
Level 3: 35lbs
Banded glute bridge x 60 seconds
Rest 30 seconds
2 sets
Banded hip thrust x 60 seconds
Rest 30 seconds
Rest as needed between sets
Run x 400 meters / bike x 15-20 calories / burpee x 20 reps / KB deadlift x 50 reps
MOVEMENT DEMOS
https://youtu.be/lXUUM1itAkU
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
KB swing:
https://youtu.be/DWB0TmruJuA
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded hip thrust:
https://youtu.be/vKNix1CXNX0
GS80
WARM UP
WORKOUT
Workout Details
Strict press x 5 reps @ 50-60%
Bulgarian split squat x 8 reps each side
Rest 90 seconds between sets
Deadlift x 12 reps @50-60%
Banded straight arm lat pulldown x 24 reps
Rest remaining time of each set
Row x 500 meters
KB swing x 20 reps
Goblet cossack squat x 10 reps
Rest remaining time of each set
Level 1: 18lbs
Level 2: 26lbs
Level 3: 35lbs
Banded glute bridge x 60 seconds
Rest 30 seconds
2 sets
Banded hip thrust x 60 seconds
Rest 30 seconds
Rest as needed between sets
Run x 400 meters / bike x 15-20 calories / burpee x 20 reps / KB deadlift x 50 reps
MOVEMENT DEMOS
https://youtu.be/rDxIXuA75Ww
Bulgarian split squat:
https://youtu.be/kt6zzM-OfWc
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded straight arm lat pulldown:
https://youtu.be/OQKWD2dJ2Oc
KB swing:
https://youtu.be/DWB0TmruJuA
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
Banded hip thrust:
https://youtu.be/vKNix1CXNX0
GSOLY
WARM UP
WORKOUT
Workout Details
Power snatch x 1 rep + hang snatch x 1 rep
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Sets 5-8: 60-70%
Rest remaining time of each set
Tempo overhead squat x 3 reps @ 3 seconds descent
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 65%
Rest 2 minutes between sets
DB bent over snow angel x 20 reps
Rest 15 seconds
Wall sit hold x 20 seconds
Rest 15 seconds
Russian twist x 20 reps
Rest 15 seconds
MOVEMENT DEMOS
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Overhead squat:
https://youtu.be/iaj6zdfZhTI
DB bent over snow angel:
https://youtu.be/d-O5MvDsU7o
Wall sit hold:
https://youtu.be/xKWl6F2vwvY
Russian twist:
https://youtu.be/MNYz1CiJA2g
TUESDAY
NOVEMBER 30, 2021
GROWN STRONG vibes ONLY.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Run x 400 meters
DB bent over row x 10 reps
DB push press x 10 reps
Burpee over DB x 20 reps
DB push press x 10 reps
DB bent over row x 10 reps
Run x 400 meters
Time cap: 12 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
Rotate stations every minute for 6 minutes (3 sets)
Station 1
Tuck up x 30-40 seconds
Station 2
Plank around the world x 30-40 seconds
Rest remaining time of each set
Modifications
Run x 400 meters:
Row x 800 meters / bike x 25 calories / butterfly sit up x 50-80 reps / crossbody v up x 50-80 reps
MOVEMENT DEMOS
https://youtu.be/wxqz5TW8lYg
DB push press:
https://youtu.be/znW6BTFr6Io
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Tuck up:
https://youtu.be/iT6izuDopbU
Plank around the world:
https://youtu.be/IkD0IyMI1TI
GS40
WARM UP
WORKOUT
Workout Details
Run x 800 meters
Strict pull up x 20 reps
Push press x 20 reps
Burpee over bar x 20 reps
Push press x 20 reps
Strict pull up x 20 reps
Run x 800 meters
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
Tuck up x 30-40 seconds
Station 2
Plank around the world x 30-40 seconds
Rest remaining time of each set
Row x 1000 meters / bike x 50 calories / butterfly sit up x 80-100 reps / crossbody v up x 80-100 reps
Substitution for strict pull up x 20 reps:
DB bent over row x 20 reps
MOVEMENT DEMOS
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Tuck up:
https://youtu.be/iT6izuDopbU
Plank around the world:
https://youtu.be/IkD0IyMI1TI
GS60
WARM UP
WORKOUT
Workout Details
Bar hang x 20-40 seconds
Hollow hold x 20-30 seconds
Rest remaining time of each set
Run x 800 meters
Strict pull up x 20 reps
Push press x 20 reps
Burpee over bar x 20 reps
Push press x 20 reps
Strict pull up x 20 reps
Run x 800 meters
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
Tuck up x 30-40 seconds
Station 2
Plank around the world x 30-40 seconds
Rest remaining time of each set
Tuck up x 20-40 seconds / half push up hold x 20-40 seconds
Run x 800 meters:
Row x 1000 meters / bike x 50 calories / butterfly sit up x 80-100 reps / crossbody v up x 80-100 reps
Substitution for strict pull up x 20 reps:
DB bent over row x 20 reps
MOVEMENT DEMOS
https://youtu.be/qpkU4ZSHLj0
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Tuck up:
https://youtu.be/iT6izuDopbU
Plank around the world:
https://youtu.be/IkD0IyMI1TI
GS80
WARM UP
WORKOUT
Workout Details
Snatch deadlift x 5 reps + hang power snatch x 3 reps + hang snatch x 1 rep
Set 1-2: 50-60%
Set 3-4: 60-70%
Set 5: 70+%
Rest 2 minutes between sets
Bar hang x 20-40 seconds
Hollow hold x 20-30 seconds
Rest remaining time of each set
Run x 800 meters
Strict pull up x 20 reps
Shoulder to overhead x 20 reps
Burpee over bar x 20 reps
Shoulder to overhead x 20 reps
Strict pull up x 20 reps
Run x 800 meters
Time cap: 20 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Station 1
Tuck up x 30-40 seconds
Station 2
Plank around the world x 30-40 seconds
Rest remaining time of each set
Tuck up x 20-40 seconds / half push up hold x 20-40 seconds
Run x 800 meters:
Row x 1000 meters / bike x 50 calories / butterfly sit up x 80-100 reps / crossbody v up x 80-100 reps
Substitution for strict pull up x 20 reps:
DB bent over row x 20 reps
MOVEMENT DEMOS
https://youtu.be/ayfgQJJsRzA
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Bar hang:
https://youtu.be/qpkU4ZSHLj0
Hollow hold:
https://youtu.be/05VsXYnk3Rw
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Tuck up:
https://youtu.be/iT6izuDopbU
Plank around the world:
https://youtu.be/IkD0IyMI1TI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every 30 seconds for 10 minutes (20 sets)
Banded deadlift x 1 rep @ 40%
Rest remaining time of each set
Part B)
3 sets
Tempo bulgarian split squats x 8 reps each side @ 3 seconds descent
Barbell to light weight
Rest 90 seconds between sets
Part C)
4 sets
Hollow hold x 20-30 seconds
Crossbody v ups x 20-30 reps
Tuck hollow hold x 20-30 seconds
Rest 60 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
https://youtu.be/JPYazfE8BFU
Bulgarian split squat
https://youtu.be/CgwEVZUtDHU
Hollow hold
https://youtu.be/05VsXYnk3Rw
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Tuck hollow hold:
https://youtu.be/X2aHytPs8jY
WEDNESDAY
DECEMBER 1, 2021
Feel the fear. Do it anyway.
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GS20
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GS40
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GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Down up devils press x 21 reps
DB power clean x 15 reps
DB thruster x 9 reps
Flutter kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Cuban rotation x 8 reps
Rest 15 seconds
Single arm tate press x 8 reps each side
Rest 15 seconds
DB upright row x 8 reps
Rest 30 seconds
MOVEMENT DEMOS
https://youtu.be/6bBOuVzcj7U
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB thruster:
https://youtu.be/8yPcDDvWqsE
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Single arm tate press:
https://youtu.be/WCSij41DJ-c
DB upright row:
https://youtu.be/TazDmp9Q_vM
GS40
WARM UP
WORKOUT
Workout Details
Down up devils press x 21 reps
DB power clean x 15 reps
DB thruster x 9 reps
Flutter kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Cuban rotation x 8 reps
Rest 15 seconds
Single arm tate press x 8 reps each side
Rest 15 seconds
DB upright row x 8 reps
Rest 30 seconds
Modifications
MOVEMENT DEMOS
https://youtu.be/6bBOuVzcj7U
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB thruster::
https://youtu.be/8yPcDDvWqsE
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Single arm tate press:
https://youtu.be/WCSij41DJ-c
DB upright row:
https://youtu.be/TazDmp9Q_vM
GS60
WARM UP
WORKOUT
Workout Details
Bench press x 6 reps
KB front rack lunge x 12 reps
Rest remaining time of each set
Bike x 21 reps
DB power clean x 15 reps
Wallball x 9 reps
Flutter kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Cuban rotation x 8 reps
Rest 15 seconds
Single arm tate press x 8 reps each side
Rest 15 seconds
DB upright row x 8 reps
Rest 30 seconds
Row x 400 meters / run x 400 meters / down up x 42 reps
Substitution for wallball x 9 reps:
DB thruster or thruster x 9 reps
MOVEMENT DEMOS
https://youtu.be/OfAP9W7eF7Q
KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
DB power clean:
https://youtu.be/sSNzlQt_WI0
Wallball:
https://youtu.be/eJ7TZf9JTFA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Single arm tate press:
https://youtu.be/WCSij41DJ-c
DB upright row:
https://youtu.be/TazDmp9Q_vM
GS80
WARM UP
WORKOUT
Workout Details
Front squat x 5 reps @ 55-65%
Double under or single under x 60 seconds
Burpee x 5 reps
Rest remaining time of each set
Bench press x 6 reps
KB front rack lunge x 12 reps
Rest remaining time of each set
Bike x 21 calories
Power clean x 15 reps
Wallball x 9 reps
Flutter kick x 100 reps
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Cuban rotation x 8 reps
Rest 15 seconds
Single arm tate press x 8 reps each side
Rest 15 seconds
DB upright row x 8 reps
Rest 30 seconds
Quick tap x 60 seconds / mountain climber twist x 60 seconds
Substitution for bike x 21 calories:
Row x 400 meters / run x 400 meters / down up x 42 reps
Substitution for wallball x 9 reps:
DB thruster or thruster x 9 reps
MOVEMENT DEMOS
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Burpee:
https://youtu.be/YbnnsqGosjE
Bench press:
https://youtu.be/OfAP9W7eF7Q
KB front rack lunge:
https://youtu.be/h-BUdDe1_o4
Power clean:
https://youtu.be/AbJEX5trkkU
Wallball:
https://youtu.be/eJ7TZf9JTFA
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Cuban rotation:
https://youtu.be/FpJpn0xCmBY
Single arm tate press:
https://youtu.be/WCSij41DJ-c
DB upright row:
https://youtu.be/TazDmp9Q_vM
GSOLY
WARM UP
WORKOUT
Workout Details
Pause split jerk x 3 reps (pause in catch @ 2 seconds)
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 65+%
Rest 2 minutes between sets
Back squat x 10 reps
Sets 1: 40%
Set 2: 50%
Set 3: 60%
Rest remaining time of each set
DB IYT x 10 reps
DB bent over lateral raise x 10 reps
DB bent over lateral raise hold x 10 seconds
DB bent over row x 10 reps
DB bent over row iso hold x 10 seconds
Rest 60 seconds between sets
MOVEMENT DEMOS
https://youtu.be/qjcKmLAM2CE
Back squat:
https://youtu.be/HsnyHv61qMo
DB IYT:
https://youtu.be/nlUFNi3hROI
DB bent over lateral raise:
https://youtu.be/qE79uBvZKBY
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
DB bent over row:
https://youtu.be/wxqz5TW8lYg
THURSDAY
DECEMBER 2, 2021
REST DAY
A NOTE FROM COACH RACHEL
#STAYMOVING DEMOS
Total Body Flow
Shoulder Opener Flow
Hamstrings, Hips, Low Back Flow
Lower Back Flow
FRIDAY
DECEMBER 3, 2021
Nothing is IMPOSSIBLE.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
DB renegade row x 40 reps
DB deadlift x 40 reps
V up x 40 reps
Jumping air squat x 40 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps
Rest remaining time of each set
MOVEMENT DEMOS
https://youtu.be/6DkSfh3ZLj0
DB deadlift:
https://youtu.be/vApb63rw1_Q
V up:
https://youtu.be/Ollh8Wz7Kx8
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
GS40
WARM UP
WORKOUT
Workout Details
Strict pull up x 40 reps
Deadlift x 40 reps
V up x 40 reps
Box jump over x 40 reps
Time cap: 15 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps
Rest remaining time of each set
DB upright row x 80 reps / KB sumo deadlift high pull x 80 reps / DB bent over row x 80 reps
Substitution for box jump over x 10 reps:
Burpee broad jump x 6-8 reps / burpee x 5 reps + jumping air squat x 10 reps
MOVEMENT DEMOS
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
V up:
https://youtu.be/Ollh8Wz7Kx8
Box jump over:
https://youtu.be/TzX8kMBJUBc
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
GS60
WARM UP
WORKOUT
Workout Details
Hip thrust x 10 reps
Hip thrust iso hold x 10-20 seconds
Single leg good morning x 10 reps each side
Rest 90 seconds between sets
Strict pull up x 40 reps
Deadlift x 30 reps
V up x 20 reps
Burpee box jump over x 10 reps
Time cap: 10 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps
Rest remaining time of each set
DB upright row x 80 reps / KB sumo deadlift high pull x 80 reps / DB bent over row x 80 reps
Substitution for burpee box jump over x 10 reps:
Burpee broad jump x 10 reps / burpee x 5 reps + jumping air squat x 10 reps
MOVEMENT DEMOS
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
V up:
https://youtu.be/Ollh8Wz7Kx8
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
GS80
WARM UP
WORKOUT
Workout Details
Bear complex x 3 reps
Rest remaining time of each set
Light to moderate weight
Hip thrust x 10 reps
Hip thrust iso hold x 10-20 seconds
Single leg good morning x 10 reps each side
Rest 90 seconds between sets
Strict pull up x 40 reps
Deadlift x 30 reps
V up x 20 reps
Burpee box jump over x 10 reps
Time cap: 10 minutes
Level 1: 65lbs
Level 2: 105lbs
Level 3: 155lbs
Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps
Rest remaining time of each set
DB upright row x 80 reps / KB sumo deadlift high pull x 80 reps / DB bent over row x 80 reps
Substitution for burpee box jump over x 10 reps:
Burpee broad jump x 10 reps / burpee x 5 reps + jumping air squat x 10 reps
MOVEMENT DEMOS
https://youtu.be/8cHzlT6WH_0
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Single leg good morning:
https://youtu.be/i-VZSBA9ffA
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Deadlift:
https://youtu.be/lXUUM1itAkU
V up:
https://youtu.be/Ollh8Wz7Kx8
Burpee box jump over:
https://youtu.be/aMkX3rofN7A
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Heel tap:
https://youtu.be/yzVYJ0ZQyWI
GSOLY
WARM UP
WORKOUT
Workout Details
Power clean x 1 rep + hang clean x 1 rep
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 65+%
Rest remaining time of each set
Strict press x 5 reps
Set 1: 40%
Set 2: 50%
Set 3: 60%
Rest 2 minutes between sets
Banded glute bridge hold x 15-45 seconds
Rest remaining time of each set
MOVEMENT DEMOS
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Strict press:
https://youtu.be/rDxIXuA75Ww
Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A
SATURDAY
DECEMBER 4, 2021
Life's a journey, NOT a race.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Run x 200 meters
Air squat x 50 reps
Push up x 25 reps
Run x 200 meters
Walking lunge x 50 reps
Run x 200 meters
Air squat x 50 reps
Push up x 25 reps
Run x 200 meters
Time cap: 15 minutes
Single arm DB swing x 10 reps each side
Rest 30 seconds
DB overhead hold x 20-30 seconds
Rest 30 seconds
Row x 250 meters / bike x 8-10 calories / tuck up x 20 reps
MOVEMENT DEMOS
https://youtu.be/aCsSvnjockk
Push up:
https://youtu.be/A0kHvANcgZk
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Single arm DB swing:
https://youtu.be/6EaosmUJZks
DB overhead hold:
https://youtu.be/q6qNFYEDVWs
GS40
WARM UP
WORKOUT
Workout Details
Run x 400 meters
Air squat x 50 reps
Push up x 50 reps
Run x 400 meters
Walking lunge x 100 reps
Run x 400 meters
Air squat x 50 reps
Push up x 50 reps
Run x 400 meters
Time cap: 25 minutes
Single arm DB swing x 10 reps each side
Rest 30 seconds
DB overhead hold x 20-30 seconds
Rest 30 seconds
Row x 500 meters / bike x 15-20 calories / tuck up x 50 reps
MOVEMENT DEMOS
https://youtu.be/aCsSvnjockk
Push up:
https://youtu.be/A0kHvANcgZk
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Single arm DB swing:
https://youtu.be/6EaosmUJZks
DB overhead hold:
https://youtu.be/q6qNFYEDVWs
GS60
WARM UP
WORKOUT
Workout Details
Station 1
Bike x 8-10 calories
Station 2
Barbell thruster x 6 reps + burpee over bar x 6 reps
Station 3
Double under x 30 reps or single under x 60 reps + Barbell deadlift x 6 reps
Rest remaining time of each set
Run x 400 meters
Air squat x 50 reps
Push up x 50 reps
Run x 400 meters
Walking lunge x 100 reps
Run x 400 meters
Air squat x 50 reps
Push up x 50 reps
Run x 400 meters
Time cap: 25 minutes
Single arm KB swing x 10 reps each side
Rest 30 seconds
KB overhead hold x 20-30 seconds
Rest 30 seconds
Row x 8-10 calories / run x 100 meters / push up x 5 reps + spider climber x 10 reps
Substitution for double under x 30 reps or single under x 60 reps:
Mountain climber twist x 60 reps
Substitution for run x 400 meters:
Row x 500 meters / bike x 15-20 calories / tuck up x 50 reps
MOVEMENT DEMOS
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
Air squat:
https://youtu.be/aCsSvnjockk
Push up:
https://youtu.be/A0kHvANcgZk
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
KB overhead hold:
https://youtu.be/8IS6noAchyM
GS80
WARM UP
WORKOUT
Workout Details
Barbell bicep curl x 30 seconds
DB renegade row x 30 seconds
Rest remaining time of each set
Station 1
Bike x 8-10 calories
Station 2
Barbell thruster x 6 reps + burpee over bar x 6 reps
Station 3
Double under x 30 reps or single under x 60 reps + Barbell deadlift x 6 reps
Rest remaining time of each set
Run x 400 meters
Air squat x 50 reps
Push up x 50 reps
Run x 400 meters
Walking lunge x 100 reps
Run x 400 meters
Air squat x 50 reps
Push up x 50 reps
Run x 400 meters
Time cap: 25 minutes
Single arm KB swing x 10 reps each side
Rest 30 seconds
KB overhead hold x 20-30 seconds
Rest 30 seconds
Row x 8-10 calories / run x 100 meters / push up x 5 reps + spider climber x 10 reps
Substitution for double under x 30 reps or single under x 60 reps:
Mountain climber twist x 60 reps
Substitution for run x 400 meters:
Row x 500 meters / bike x 15-20 calories / tuck up x 50 reps
MOVEMENT DEMOS
https://youtu.be/bEykt_1Ik-0
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Burpee over bar:
https://youtu.be/l2NePOvFXas
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Deadlift:
https://youtu.be/lXUUM1itAkU
Air squat:
https://youtu.be/aCsSvnjockk
Push up:
https://youtu.be/A0kHvANcgZk
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Single arm KB swing:
https://youtu.be/0mhCxlCI4g0
KB overhead hold:
https://youtu.be/8IS6noAchyM
GSOLY
WARM UP
WORKOUT
Workout Details
Pause front squat x 2 reps @ 3 seconds pause
Sets 1-4: 40-50%
Sets 5-8: 50-60%
Sets 9-12: 60-70%
Rest remaining time of each set
Bench press x 8 reps @ 50%
DB death march x 12 reps
Rest 60 seconds between sets
DB plank slide x 20 reps
Side plank hold x 20 seconds each side
Rest 30 seconds between sets
MOVEMENT DEMOS
https://youtu.be/-_Nw3jP6J1w
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB death march:
https://youtu.be/ksstmpzOS6E
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Side plank hold:
https://youtu.be/w4T-jS5DQvY