Week 49 | December 2021

MONDAY

DECEMBER 6th, 2021

Trust the timing of your life.

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
 
 
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
 
 
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
 

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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
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
 
 
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
 

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
 
 
Part B)
 
5 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
 
 
Modifications
 
No modifications for today.

TUESDAY

DECEMBER 7th, 2021

You Matter.

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
 
 
Part B)
 
4 sets

DB IYT x 8 reps
Rest 30 seconds

DB lateral raise hold x 30 seconds
Rest 30 seconds
 
 
Modifications
 
No modifications for today.

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
 
 
Part B)
 
4 sets

DB IYT x 8 reps
Rest 30 seconds

DB lateral raise hold x 30 seconds
Rest 30 seconds
 
 
Modifications
 
No modifications for today.

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
 
 
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
 
 
Part C)
 
3 sets

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
 

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
 
 
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
 
 
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
 
 
Part D)
 
3 sets

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

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+%
 
 
Part B)
 
5 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
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS


WEDNESDAY

DECEMBER 8th, 2021

You were born to be REAL, not perfect.

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
 
 
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
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS

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
 
 
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
 
 
Modifications
 
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps
 

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
Modifications
 
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps

MOVEMENT DEMOS

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
 
 
Part B)
 
5 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
 
 
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
 
 
Modifications
 
Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps

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
 
 
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
 
 
Part C)
 
3 sets

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


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

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
 
 
Part B)
 
3 sets

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

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

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
 
 
Part B)
 
8 sets

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

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

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
 
 
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
 
 
Part C)
 
5 sets

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
 

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

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
 
 
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
 
 
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
 
 
Part D)
 
5 sets

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

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
 
 
Part B)
 
Every minute for 10 minutes (10 sets)

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
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS


SATURDAY

DECEMBER 11th, 2021

Set Your Dreams Into Actions.

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
 
 
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
 
 
Modifications
 
No modifications for today.

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
 
 
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
 
 
Modifications
 
No modifications for today.

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
 
 
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
 
 
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
 
 
Modifications
 
Substitution for row x 250 meters:
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps

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
 
 
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
 
 
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
 
 
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
 
 
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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow