Week 49 | December 2021
MONDAY
DECEMBER 6th, 2021
Trust the timing of your life.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Double under x 100 reps or single under x 200 reps
Russian twist x 80 reps
Down up x 60 reps
Pop squat x 40 reps
High to low plank x 20 reps
Time cap: 10 minutes
Double under x 100 reps or single under x 200 reps
Russian twist x 80 reps
Down up x 60 reps
Pop squat x 40 reps
High to low plank x 20 reps
Time cap: 10 minutes
Part B)
3 sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Modifications
Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Quick tap x 200 reps / mountain climber twist x 100-200 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Down up:
https://youtu.be/E-gzFtuecIs
Pop squat:
https://youtu.be/88ar-MUh2ro
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Down up:
https://youtu.be/E-gzFtuecIs
Pop squat:
https://youtu.be/88ar-MUh2ro
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
GS40
WARM UP
WORKOUT
Workout Details
Part A)
2 rounds for time
Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps
Time cap: 18 minutes
Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps
Time cap: 18 minutes
Part B)
10 sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Modifications
Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Substitution for box step up x 40 reps:
Jumping air squat x 40 reps
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Substitution for box step up x 40 reps:
Jumping air squat x 40 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Down up:
https://youtu.be/E-gzFtuecIs
Box step up:
https://youtu.be/YXeyBZWOrhI
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Down up:
https://youtu.be/E-gzFtuecIs
Box step up:
https://youtu.be/YXeyBZWOrhI
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 seconds for 18 minutes (12 sets)
Back squat x 5 reps
Sets 1-6: 55%
Sets 7-12: 65%
Rest remaining time of each set
Back squat x 5 reps
Sets 1-6: 55%
Sets 7-12: 65%
Rest remaining time of each set
Part B)
For time
Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps
Time cap: 12 minutes
Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps
Time cap: 12 minutes
Part C)
5 sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Modifications
Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Substitution for box step up x 40 reps:
Jumping air squat x 40 reps
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Substitution for box step up x 40 reps:
Jumping air squat x 40 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Down up:
https://youtu.be/E-gzFtuecIs
Box step up:
https://youtu.be/YXeyBZWOrhI
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Down up:
https://youtu.be/E-gzFtuecIs
Box step up:
https://youtu.be/YXeyBZWOrhI
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Strict press x 5 reps @ 55-65%
Goblet cossack squat x 16 reps
Rest 90 seconds between sets
Strict press x 5 reps @ 55-65%
Goblet cossack squat x 16 reps
Rest 90 seconds between sets
Part B)
Every 90 seconds for 18 minutes (12 sets)
Back squat x 5 reps
Sets 1-6: 55%
Sets 7-12: 65%
Rest remaining time of each set
Back squat x 5 reps
Sets 1-6: 55%
Sets 7-12: 65%
Rest remaining time of each set
Part C)
For time
Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps
Time cap: 12 minutes
Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps
Time cap: 12 minutes
Part D)
5 sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Against a 90 second clock
Donkey kick x 30 seconds each side
Plank hip tap x max reps
Rest 30 seconds between sets
Modifications
Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Substitution for box step up x 40 reps:
Jumping air squat x 40 reps
Quick tap x 200 reps / mountain climber twist x 100-200 reps
Substitution for box step up x 40 reps:
Jumping air squat x 40 reps
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Down up:
https://youtu.be/E-gzFtuecIs
Box step up:
https://youtu.be/YXeyBZWOrhI
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
https://youtu.be/rDxIXuA75Ww
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Back squat:
https://youtu.be/HsnyHv61qMo
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Plate russian twist:
https://youtu.be/3Ub1oJDS0Z4
Down up:
https://youtu.be/E-gzFtuecIs
Box step up:
https://youtu.be/YXeyBZWOrhI
High to low plank:
https://youtu.be/e0Ul54C6Z8k
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Plank hip tap:
https://youtu.be/48Eo2IPWeYs
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
(4 high hang power snatch + 3 hang power snatch + 2 power snatch) x 3 reps @ 40-50%
Rest 2 minutes
(2 hang power snatch + 1 power snatch) x 3 reps @ 50-60%
Rest 2 minutes
Power snatch x 3 reps @ 60-70%
Rest 2 minutes
(4 high hang power snatch + 3 hang power snatch + 2 power snatch) x 3 reps @ 40-50%
Rest 2 minutes
(2 hang power snatch + 1 power snatch) x 3 reps @ 50-60%
Rest 2 minutes
Power snatch x 3 reps @ 60-70%
Rest 2 minutes
Part B)
5 sets
Snatch balance x 3 reps @ 40-50%
Bar hang x 20-30 seconds
Rest 60 seconds between sets
Snatch balance x 3 reps @ 40-50%
Bar hang x 20-30 seconds
Rest 60 seconds between sets
Part C)
Every 2 minutes for 10 minutes ( 5 sets)
Side tuck up x 10 reps each side
Butterfly sit up x 15-25 reps
Rest remaining time of each set
Side tuck up x 10 reps each side
Butterfly sit up x 15-25 reps
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
High hang power snatch:
https://youtu.be/F-vDEPFlqvU
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Bar hang:
https://youtu.be/qpkU4ZSHLj0
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
https://youtu.be/F-vDEPFlqvU
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Power snatch:
https://youtu.be/MmHPIjbsW28
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Bar hang:
https://youtu.be/qpkU4ZSHLj0
Side tuck up:
https://youtu.be/cVuSKuCOF6s
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
TUESDAY
DECEMBER 7th, 2021
You Matter.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 10 minutes (2 sets)
Mountain climber twist x 100 reps
Burpee x 20 reps
DB deadlift x 40 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Mountain climber twist x 100 reps
Burpee x 20 reps
DB deadlift x 40 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
4 sets
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Mountain climber twist:
https://youtu.be/cB211wggl4E
Burpee:
https://youtu.be/YbnnsqGosjE
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
https://youtu.be/cB211wggl4E
Burpee:
https://youtu.be/YbnnsqGosjE
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
GS40
WARM UP
WORKOUT
Workout Details
Part A)
Every 5 minutes for 20 minutes (4 sets)
Mountain climber twist x 100 reps
Burpee x 20 reps
Deadlift x 30 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Mountain climber twist x 100 reps
Burpee x 20 reps
Deadlift x 30 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part B)
4 sets
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Mountain climber twist:
https://youtu.be/cB211wggl4E
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
https://youtu.be/cB211wggl4E
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
Chin over bar hold x 10-15 seconds
DB wrist curl x 10-15 reps
Rest remaining time of each set
Chin over bar hold x 10-15 seconds
DB wrist curl x 10-15 reps
Rest remaining time of each set
Part B)
Every 5 minutes for 20 minutes (4 sets)
Bike x 10 reps
Burpee x 20 reps
Deadlift x 30 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Bike x 10 reps
Burpee x 20 reps
Deadlift x 30 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part C)
3 sets
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
Modifications
Substitution for chin over bar hold x 10-15 seconds:
Hollow hold x 15-30 seconds / flutter kick x 20-40 seconds
Substitution for bike x 10 reps:
Row x 250 meters / run x 200 meters / bicycle kick x 100 reps
Hollow hold x 15-30 seconds / flutter kick x 20-40 seconds
Substitution for bike x 10 reps:
Row x 250 meters / run x 200 meters / bicycle kick x 100 reps
MOVEMENT DEMOS
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
DB wrist curl:
https://youtu.be/WBZxGNtNhKM
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
https://youtu.be/p9MOMXa1v8c
DB wrist curl:
https://youtu.be/WBZxGNtNhKM
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
GS80
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Snatch balance x 3 reps + overhead squat x 3 reps
Set 1-2: 40-50%
Set 3-4: 50-60%
Set 5: 65+%
Rest 2 minutes between sets
Snatch balance x 3 reps + overhead squat x 3 reps
Set 1-2: 40-50%
Set 3-4: 50-60%
Set 5: 65+%
Rest 2 minutes between sets
Part B)
Every 2 minutes for 10 minutes (5 sets)
Chin over bar hold x 10-15 seconds
DB wrist curl x 10-15 reps
Rest remaining time of each set
Chin over bar hold x 10-15 seconds
DB wrist curl x 10-15 reps
Rest remaining time of each set
Part C)
Every 5 minutes for 20 minutes (4 sets)
Bike x 10 reps
Burpee x 20 reps
Deadlift x 30 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Bike x 10 reps
Burpee x 20 reps
Deadlift x 30 reps
Rest remaining time of each set
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part D)
3 sets
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
DB IYT x 8 reps
Rest 30 seconds
DB lateral raise hold x 30 seconds
Rest 30 seconds
Modifications
Substitution for chin over bar hold x 10-15 seconds:
Hollow hold x 15-30 seconds / flutter kick x 20-40 seconds
Substitution for bike x 10 reps:
Row x 250 meters / run x 200 meters / bicycle kick x 100 reps
Hollow hold x 15-30 seconds / flutter kick x 20-40 seconds
Substitution for bike x 10 reps:
Row x 250 meters / run x 200 meters / bicycle kick x 100 reps
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
DB wrist curl:
https://youtu.be/WBZxGNtNhKM
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Chin over bar hold:
https://youtu.be/p9MOMXa1v8c
DB wrist curl:
https://youtu.be/WBZxGNtNhKM
Burpee:
https://youtu.be/YbnnsqGosjE
Deadlift:
https://youtu.be/lXUUM1itAkU
DB IYT:
https://youtu.be/nlUFNi3hROI
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Push press x 5 reps
Push jerk x 3 reps
Rest remaining time of each set
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60+%
Push press x 5 reps
Push jerk x 3 reps
Rest remaining time of each set
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60+%
Part B)
5 sets
Back rack lunge x 12 reps
Light to moderate weight
Rest 2 minutes between sets
Back rack lunge x 12 reps
Light to moderate weight
Rest 2 minutes between sets
Part C)
Accumulate for quality
Barbell overhead squat x 50 reps
Barbell overhead squat x 50 reps
Modifications
No modifications for today.
MOVEMENT DEMOS
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back rack lunge:
https://youtu.be/h597_xUTL_o
Barbell overhead squat:
https://youtu.be/iaj6zdfZhTI
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back rack lunge:
https://youtu.be/h597_xUTL_o
Barbell overhead squat:
https://youtu.be/iaj6zdfZhTI
WEDNESDAY
DECEMBER 8th, 2021
You were born to be REAL, not perfect.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 10 minutes
DB woman maker x 5 reps
DB upright row x 10 reps
DB floor press x 15 reps
Bicycle kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB woman maker x 5 reps
DB upright row x 10 reps
DB floor press x 15 reps
Bicycle kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
Rotate stations every minute for 6 minutes (2 sets)
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
DB woman maker:
https://youtu.be/_6vbOXBLCD4
DB upright row:
https://youtu.be/TazDmp9Q_vM
DB floor press:
https://youtu.be/zFe1KItJKfo
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
https://youtu.be/_6vbOXBLCD4
DB upright row:
https://youtu.be/TazDmp9Q_vM
DB floor press:
https://youtu.be/zFe1KItJKfo
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 20 minutes
DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Bicycle kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Bicycle kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Modifications
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps
Bent over row or DB bent over row x 10 reps
MOVEMENT DEMOS
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB floor press:
https://youtu.be/zFe1KItJKfo
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
https://youtu.be/_6vbOXBLCD4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB floor press:
https://youtu.be/zFe1KItJKfo
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Alternating DB bench press x 10 reps
DB bench press x 5 reps
Rest 90 seconds between sets
Alternating DB bench press x 10 reps
DB bench press x 5 reps
Rest 90 seconds between sets
Part B)
As many rounds as possible in 20 minutes
DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Row x 20 calories
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Row x 20 calories
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Modifications
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps
Bent over row or DB bent over row x 10 reps
MOVEMENT DEMOS
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
DB bench press:
https://youtu.be/hBgI282QNE8
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB floor press:
https://youtu.be/zFe1KItJKfo
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
https://youtu.be/Ect5ALuIFyQ
DB bench press:
https://youtu.be/hBgI282QNE8
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB floor press:
https://youtu.be/zFe1KItJKfo
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
GS80
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Deadlift x 3 reps + hang power clean x 3 reps + power clean x 3 reps
Set 1-2: 50-60%
Set 3-4: 55-65%
Set 5: 60-70%
Rest 2 minutes between sets
Deadlift x 3 reps + hang power clean x 3 reps + power clean x 3 reps
Set 1-2: 50-60%
Set 3-4: 55-65%
Set 5: 60-70%
Rest 2 minutes between sets
Part B)
5 sets
Alternating DB bench press x 10 reps
DB bench press x 5 reps
Rest 90 seconds between sets
Alternating DB bench press x 10 reps
DB bench press x 5 reps
Rest 90 seconds between sets
Part C)
As many rounds as possible in 20 minutes
DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Row x 20 calories
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Row x 20 calories
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Station 1
Hollow hold banded lat pulldown x 20-30 reps
Station 2
Banded kickback x 10-15 reps each side
Station 3
Banded press x 20-30 reps
Rest remaining time of each set
Modifications
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps
Bent over row or DB bent over row x 10 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Power clean:
https://youtu.be/AbJEX5trkkU
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
DB bench press:
https://youtu.be/hBgI282QNE8
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB floor press:
https://youtu.be/zFe1KItJKfo
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Power clean:
https://youtu.be/AbJEX5trkkU
Alternating DB bench press:
https://youtu.be/Ect5ALuIFyQ
DB bench press:
https://youtu.be/hBgI282QNE8
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
DB floor press:
https://youtu.be/zFe1KItJKfo
Hollow hold banded lat pulldown:
https://youtu.be/kgsTUUzLRWo
Banded kickback:
https://youtu.be/kqoBiHeYLjE
Banded press:
https://youtu.be/JxTCzbS3OFQ
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
(4 high hang power clean + 3 hang power clean + 2 power clean) x 3 reps @ 40-50%
Rest 2 minutes
(2 hang power clean + 1 power clean) x 3 reps @ 50-60%
Rest 2 minutes
1 Power clean x 3 reps @ 60-70%
Rest 2 minutes
(4 high hang power clean + 3 hang power clean + 2 power clean) x 3 reps @ 40-50%
Rest 2 minutes
(2 hang power clean + 1 power clean) x 3 reps @ 50-60%
Rest 2 minutes
1 Power clean x 3 reps @ 60-70%
Rest 2 minutes
Part B)
5 sets
Pause back squat x 3 reps @ 5 seconds pause in squat
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60+%
Rest 2 minutes between sets
Pause back squat x 3 reps @ 5 seconds pause in squat
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60+%
Rest 2 minutes between sets
Part C)
3 sets
Donkey kick x 60 seconds each side
Rest 30 seconds
Banded kickback x 60 seconds each side
Rest 60 seconds
Donkey kick x 60 seconds each side
Rest 30 seconds
Banded kickback x 60 seconds each side
Rest 60 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
High hang power clean:
https://youtu.be/-sgpeT937ZM
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Power clean:
https://youtu.be/AbJEX5trkkU
Pause back squat:
https://youtu.be/HsnyHv61qMo
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded kickback:
https://youtu.be/kqoBiHeYLjE
https://youtu.be/-sgpeT937ZM
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Power clean:
https://youtu.be/AbJEX5trkkU
Pause back squat:
https://youtu.be/HsnyHv61qMo
Donkey kick:
https://youtu.be/rzvBdm_BzL8
Banded kickback:
https://youtu.be/kqoBiHeYLjE
THURSDAY
DECEMBER 9th, 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 10th, 2021
The Best Is Yet To Be.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
Alternating DB snatch x 50 reps
Run x 400 meters
DB front squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Alternating DB snatch x 50 reps
Run x 400 meters
DB front squat x 50 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
3 sets
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Modifications
Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 50 reps / thruster x 30-50 reps
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 50 reps / thruster x 30-50 reps
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB front squat:
https://youtu.be/NCgj_SxrMB4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/oNGTVMs3O6g
DB front squat:
https://youtu.be/NCgj_SxrMB4
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Alternating DB snatch x 50 reps
Run x 800 meters
DB box step over x 50 reps
Time cap: 16 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Alternating DB snatch x 50 reps
Run x 800 meters
DB box step over x 50 reps
Time cap: 16 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
8 sets
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Modifications
Substitution for run x 800 meters:
Row x 800 meters / calorie on any machine x 20-40 reps / walking lunge x 100 reps / thruster x 50-80 reps
Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps
Row x 800 meters / calorie on any machine x 20-40 reps / walking lunge x 100 reps / thruster x 50-80 reps
Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB box step over:
https://youtu.be/-YvO_8BXuow
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/oNGTVMs3O6g
DB box step over:
https://youtu.be/-YvO_8BXuow
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 16 minutes (4 sets)
Good morning x 8 reps @ light to moderate weight
DB bent over seesaw row x 16 reps
DB bent over iso hold x 30 seconds
Rest remaining time of each set
Good morning x 8 reps @ light to moderate weight
DB bent over seesaw row x 16 reps
DB bent over iso hold x 30 seconds
Rest remaining time of each set
Part B)
For time
Bike x 50 reps
Run x 400 meters
DB box step over x 30 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Bike x 50 reps
Run x 400 meters
DB box step over x 30 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
5 sets
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Modifications
Substitution for bike x 50 reps:
Row x 1000 meters / double under or single under x 100 reps + air squat x 50 reps
Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 100 reps / thruster x 50 reps
Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps
Row x 1000 meters / double under or single under x 100 reps + air squat x 50 reps
Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 100 reps / thruster x 50 reps
Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps
MOVEMENT DEMOS
Good morning:
https://youtu.be/6h_68WCAs5U
DB bent over seesaw row:
https://youtu.be/LmHV53SMaoE
DB box step over:
https://youtu.be/-YvO_8BXuow
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/6h_68WCAs5U
DB bent over seesaw row:
https://youtu.be/LmHV53SMaoE
DB box step over:
https://youtu.be/-YvO_8BXuow
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 12 minutes (4 sets)
Thruster 12 reps
Push press x 8 reps
Burpee over bar x 4 reps
Rest remaining time of each set
Thruster 12 reps
Push press x 8 reps
Burpee over bar x 4 reps
Rest remaining time of each set
Part B)
Every 4 minutes for 16 minutes (4 sets)
Good morning x 8 reps @ light to moderate weight
DB bent over seesaw row x 16 reps
DB bent over iso hold x 30 seconds
Rest remaining time of each set
Good morning x 8 reps @ light to moderate weight
DB bent over seesaw row x 16 reps
DB bent over iso hold x 30 seconds
Rest remaining time of each set
Part C)
For time
Bike x 50 reps
Run x 400 meters
DB box step over x 30 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Bike x 50 reps
Run x 400 meters
DB box step over x 30 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
5 sets
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Banded hamstring curl x 60 seconds
Rest 30 seconds
Banded glute bridge x 60 seconds
Rest 30 seconds
Modifications
Substitution for bike x 50 reps:
Row x 1000 meters / double under or single under x 100 reps + air squat x 50 reps
Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 100 reps / thruster x 50 reps
Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps
Row x 1000 meters / double under or single under x 100 reps + air squat x 50 reps
Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 100 reps / thruster x 50 reps
Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Good morning:
https://youtu.be/6h_68WCAs5U
DB bent over seesaw row:
https://youtu.be/LmHV53SMaoE
DB box step over:
https://youtu.be/-YvO_8BXuow
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
https://youtu.be/Jj6Ua6fbLOA
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Good morning:
https://youtu.be/6h_68WCAs5U
DB bent over seesaw row:
https://youtu.be/LmHV53SMaoE
DB box step over:
https://youtu.be/-YvO_8BXuow
Banded hamstring curl:
https://youtu.be/aO8RymF2XrY
Banded glute bridge:
https://youtu.be/toP9P4SwKsI
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Deadlift x 8 reps
Single arm DB bent over row x 8 reps each side
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Rest 90 seconds between sets
Deadlift x 8 reps
Single arm DB bent over row x 8 reps each side
Sets 1-2: 40-50%
Sets 3-4: 50-60%
Rest 90 seconds between sets
Part B)
Every minute for 10 minutes (10 sets)
Strict pull up x 2-5 reps
Rest remaining time of each set
Strict pull up x 2-5 reps
Rest remaining time of each set
Part C)
2 sets
Russian twist x 100 reps
Flutter kick x 100 reps
Mountain climber x 100 reps
Rest 90 seconds between sets
Russian twist x 100 reps
Flutter kick x 100 reps
Mountain climber x 100 reps
Rest 90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Single arm DB bent over row:
https://youtu.be/TDyP-uLxtq0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Russian twist:
https://youtu.be/MNYz1CiJA2g
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Mountain climber:
https://youtu.be/vmsERu3LCxY
https://youtu.be/lXUUM1itAkU
Single arm DB bent over row:
https://youtu.be/TDyP-uLxtq0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Russian twist:
https://youtu.be/MNYz1CiJA2g
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Mountain climber:
https://youtu.be/vmsERu3LCxY
SATURDAY
DECEMBER 11th, 2021
Set Your Dreams Into Actions.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
For time
DB ground to overhead x 30 reps
Burpee over DB x 6 reps
DB deadlift x 30 reps
Burpee over DB x 6 reps
DB lateral lunge x 30 reps
Burpee over DB x 6 reps
DB front rack lunge x 30 reps
Burpee over DB x 6 reps
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
DB ground to overhead x 30 reps
Burpee over DB x 6 reps
DB deadlift x 30 reps
Burpee over DB x 6 reps
DB lateral lunge x 30 reps
Burpee over DB x 6 reps
DB front rack lunge x 30 reps
Burpee over DB x 6 reps
Time cap: 15 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
DB ground to overhead:
https://youtu.be/pRNGOykiZyk
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/pRNGOykiZyk
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS40
WARM UP
WORKOUT
Workout Details
Part A)
For time
Plate ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps
Time cap: 20 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Plate ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps
Time cap: 20 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part B)
3 sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Back squat:
https://youtu.be/HsnyHv61qMo
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/M_03fmgvmw0
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Back squat:
https://youtu.be/HsnyHv61qMo
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 12 minutes (3 sets)
Row x 250 meters
Plank to knee tap x 20 reps
Plate overhead lunge x 10 reps
Rest remaining time of each set
Row x 250 meters
Plank to knee tap x 20 reps
Plate overhead lunge x 10 reps
Rest remaining time of each set
Part B)
For time
Ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps
Time cap: 20 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps
Time cap: 20 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part C)
3 sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Modifications
Substitution for row x 250 meters:
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps
MOVEMENT DEMOS
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Plate overhead lunge:
https://youtu.be/nZYZKQBEdm8
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Back squat:
https://youtu.be/HsnyHv61qMo
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/2EijNlDVDro
Plate overhead lunge:
https://youtu.be/nZYZKQBEdm8
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Back squat:
https://youtu.be/HsnyHv61qMo
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every minute for 9 minutes (9 sets)
Strict pull up x 2-5 reps
Rest remaining time of each set
Strict pull up x 2-5 reps
Rest remaining time of each set
Part B)
Every 4 minutes for 12 minutes (3 sets)
Row x 250 meters
Plank to knee tap x 20 reps
Plate overhead lunge x 10 reps
Rest remaining time of each set
Row x 250 meters
Plank to knee tap x 20 reps
Plate overhead lunge x 10 reps
Rest remaining time of each set
Part C)
For time
Ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps
Time cap: 20 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps
Time cap: 20 minutes
Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
Part D)
3 sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds
Rest 90 seconds between sets
Modifications
Substitution for strict pull up x 2-5 reps:
Bent over row x 7 reps + bicep curl x 7 reps
Substitution for row x 250 meters:
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps
Bent over row x 7 reps + bicep curl x 7 reps
Substitution for row x 250 meters:
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps
MOVEMENT DEMOS
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Plate overhead lunge:
https://youtu.be/nZYZKQBEdm8
Ground to overhead:
https://youtu.be/TAu00un5V3E
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Back squat:
https://youtu.be/HsnyHv61qMo
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
https://youtu.be/FcQ1t9hUL5M
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Plate overhead lunge:
https://youtu.be/nZYZKQBEdm8
Ground to overhead:
https://youtu.be/TAu00un5V3E
Burpee over bar:
https://youtu.be/l2NePOvFXas
Deadlift:
https://youtu.be/lXUUM1itAkU
Back squat:
https://youtu.be/HsnyHv61qMo
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Turkish get up:
https://youtu.be/3tO8x61pAMY
Plank hold:
https://youtu.be/TCZ3BireamU
Hollow hold:
https://youtu.be/05VsXYnk3Rw
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Front squat x 5 reps @ 50-60%
Rest 30 seconds
Double under x 30 reps or single under x 60 reps
Push up x 8 reps
Rest 2 minutes
Front squat x 5 reps @ 50-60%
Rest 30 seconds
Double under x 30 reps or single under x 60 reps
Push up x 8 reps
Rest 2 minutes
Part B)
Rotate stations every minute for 12 minutes (6 sets)
Station 1
Bench press x 5 reps + KB swing x 10 reps
Station 2
DB floor press x 10 reps + KB sumo deadlift high pull x 10 reps
Rest remaining time of each set
Station 1
Bench press x 5 reps + KB swing x 10 reps
Station 2
DB floor press x 10 reps + KB sumo deadlift high pull x 10 reps
Rest remaining time of each set
Part C)
4 sets
Single arm plank hold x 10-20 seconds each side
Rest 15 seconds
DB IYT x 10 reps
Rest 15 seconds
Tuck hollow hold x 10-20 seconds
Rest 30 seconds
Single arm plank hold x 10-20 seconds each side
Rest 15 seconds
DB IYT x 10 reps
Rest 15 seconds
Tuck hollow hold x 10-20 seconds
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Push up:
https://youtu.be/A0kHvANcgZk
Bench press:
https://youtu.be/OfAP9W7eF7Q
KB swing:
https://youtu.be/DWB0TmruJuA
DB floor press:
https://youtu.be/zFe1KItJKfo
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
DB IYT:
https://youtu.be/nlUFNi3hROI
Tuck hollow hold:
https://youtu.be/X2aHytPs8jY
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Push up:
https://youtu.be/A0kHvANcgZk
Bench press:
https://youtu.be/OfAP9W7eF7Q
KB swing:
https://youtu.be/DWB0TmruJuA
DB floor press:
https://youtu.be/zFe1KItJKfo
KB sumo deadlift high pull:
https://youtu.be/sq7wIKnGBKw
Single arm plank hold:
https://youtu.be/8AiBxHJf3ik
DB IYT:
https://youtu.be/nlUFNi3hROI
Tuck hollow hold:
https://youtu.be/X2aHytPs8jY
SUNDAY
DECEMBER 12th, 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