Week 48 | November 2021

MONDAY

NOVEMBER 29, 2021

Enjoy the little things...

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 minutes for 12 minutes (3 sets)

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
 
 
Part B)
 
2 sets

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
 
 
Modifications
 
Substitution for run x 200-400 meters:
Row x 200-400 meters / bike x 10-20 calories / burpee x 10-20 reps / DB deadlift x 30-50 reps

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 minutes for 20 minutes (5 sets)

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
 
 
Part B)
 
3 sets

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
 
 
Modifications
 
Substitution for run x 400 meters:
Row x 400 meters / bike x 15-20 calories / burpee x 20 reps / DB deadlift x 50 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @50-60%
Banded straight arm lat pulldown x 24 reps

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 12 minutes (3 sets)

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
 
 
Part C)
 
2 sets

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
 
 
Modifications
 
Substitution for row x 500 meters:
Run x 400 meters / bike x 15-20 calories / burpee x 20 reps / KB deadlift x 50 reps

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Strict press x 5 reps @ 50-60%
Bulgarian split squat x 8 reps each side

Rest 90 seconds between sets
 
 
Part B)
 
Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @50-60%
Banded straight arm lat pulldown x 24 reps

Rest remaining time of each set
 
 
Part C)
 
Every 4 minutes for 12 minutes (3 sets)

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
 
 
Part D)
 
2 sets

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
 
 
Modifications
 
Substitution for row x 500 meters:
Run x 400 meters / bike x 15-20 calories / burpee x 20 reps / KB deadlift x 50 reps

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 12 minutes (8 sets)

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
 
 
Part B)
 
5 sets

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
 
 
Part C)
 
3 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
 
 
Modifications
 
No modifications for today.

TUESDAY

NOVEMBER 30, 2021

GROWN STRONG vibes ONLY.

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

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

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
 
 
Part B)
 
Rotate stations every minute for 12 minutes (6 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 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
 

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 9 minutes (6 sets)

Bar hang x 20-40 seconds
Hollow hold x 20-30 seconds

Rest remaining time of each set
 
 
Part B)
 
For time

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
 
 
Part C)
 
Rotate stations every minute for 10 minutes (5 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
 
Substitution for bar hang x 20-40 seconds:
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

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

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
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

Bar hang x 20-40 seconds
Hollow hold x 20-30 seconds

Rest remaining time of each set
 
 
Part C)
 
For time

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
 
 
Part D)
 
Rotate stations every minute for 8 minutes (4 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
 
Substitution for bar hang x 20-40 seconds:
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
 

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


WEDNESDAY

DECEMBER 1, 2021

Feel the fear. Do it anyway.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 10 minutes

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
 
 
Part B)
 
2 sets

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
 
No modifications for today.

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 20 minutes

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
 
 
Part B)
 
4 sets

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
 
No modifications for today.

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

Bench press x 6 reps
KB front rack lunge x 12 reps

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 20 minutes

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
 
 
Part C)
 
3 sets

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
 
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
 

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

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
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

Bench press x 6 reps
KB front rack lunge x 12 reps

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 20 minutes

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
 
 
Part D)
 
2 sets

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
 
Substitution for double under / single under x 60 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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

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
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

Back squat x 10 reps

Sets 1: 40%
Set 2: 50%
Set 3: 60%

Rest remaining time of each set
 
 
Part C)
 
2 sets

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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


THURSDAY

DECEMBER 2, 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

DECEMBER 3, 2021

Nothing is IMPOSSIBLE.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

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
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

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
 
 
Part B)
 
Every 3 minutes for 18 minutes (6 sets)

Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for strict pull up x 40 reps:
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

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets

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
 
 
Part B)
 
For time

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
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for strict pull up x 40 reps:
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

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

Bear complex x 3 reps

Rest remaining time of each set

Light to moderate weight
 
 
Part B)
 
4 sets

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
 
 
Part C)
 
For time

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
 
 
Part D)
 
Every 3 minutes for 15 minutes (5 sets)

Side tuck up x 15 reps each side
Hollow rock x 15 reps
Heel tap x 30 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for strict pull up x 40 reps:
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

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

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
 
 
Part B)
 
3 sets

Strict press x 5 reps

Set 1: 40%
Set 2: 50%
Set 3: 60%

Rest 2 minutes between sets
 
 
Part C)
 
Every minute for 10 minutes (10 sets)

Banded glute bridge hold x 15-45 seconds

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

DECEMBER 4, 2021

Life's a journey, NOT a race.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

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
 
 
Part B)
 
2 sets

Single arm DB swing x 10 reps each side
Rest 30 seconds

DB overhead hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for run x 200 meters:
Row x 250 meters / bike x 8-10 calories / tuck up x 20 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

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
 
 
Part B)
 
2 sets

Single arm DB swing x 10 reps each side
Rest 30 seconds

DB overhead hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for run x 400 meters:
Row x 500 meters / bike x 15-20 calories / tuck up x 50 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 12 minutes (4 sets)

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
 
 
Part B)
 
For time

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
 
 
Part C)
 
2 sets

Single arm KB swing x 10 reps each side
Rest 30 seconds

KB overhead hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for bike x 8-10 reps:
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

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 9 minutes (6 sets)

Barbell bicep curl x 30 seconds
DB renegade row x 30 seconds

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 12 minutes (4 sets)

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
 
 
Part C)
 
For time

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
 
 
Part D)
 
2 sets

Single arm KB swing x 10 reps each side
Rest 30 seconds

KB overhead hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for bike x 8-10 reps:
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
 

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every minute for 12 minutes (12 sets)

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
 
 
Part B)
 
5 sets

Bench press x 8 reps @ 50%
DB death march x 12 reps

Rest 60 seconds between sets
 
 
Part C)
 
3 sets

DB plank slide x 20 reps
Side plank hold x 20 seconds each side

Rest 30 seconds between sets
 
 
Modifications
 
No modifications for today.

SUNDAY

DECEMBER 5, 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