Week 50 | December 2021

MONDAY

DECEMBER 13th, 2021

Start where you are and DO what you CAN.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Flutter kick x 100 reps
DB front squat x 50 reps
Russian twist x 100 reps
Double DB snatch x 50 reps

Time cap: 10 minutes

Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part B)
 
3 sets

Banded frog pump x 60 seconds
Rest 30 seconds

3 sets

Banded glute bridge hold x 60 seconds
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Flutter kick x 100 reps
Front squat x 50 reps
Russian twist x 100 reps
Double DB snatch x 50 reps
Mountain climber x 100 reps

Time cap: 18 minutes

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 65lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
 
 
Part B)
 
3 sets

Banded frog pump x 60 seconds
Rest 30 seconds

3 sets

Banded glute bridge hold x 60 seconds
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

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

Deadlift x 12 reps @55-65%
Banded row x 24 reps

Rest remaining time of each set
 
 
Part B)
 
For time

Row x 1000 meters
Front squat x 50 reps
Double DB hang snatch x 25 reps

Time cap: 12 minutes

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 65lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
 
 
Part C)
 
2 sets

Banded frog pump x 60 seconds
Rest 30 seconds

2 sets

Banded glute bridge hold x 60 seconds
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
Substitution for row x 1000 meters:
Bike x 30-40 calories / run x 800 meters / wall walk x 15-20 reps / front rack lunge x 100 reps
 

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

Strict press x max reps @ 40-50%
DB reverse lunge x 16 reps

Rest 2 minutes between sets
 
 
Part B)
 
Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @55-65%
Banded row x 24 reps

Rest remaining time of each set
 
 
Part C)
 
For time

Row x 1000 meters
Overhead squat x 50 reps
Hang power snatch x 25 reps

Time cap: 12 minutes

Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs
 
 
Part D)
 
2 sets

Banded frog pump x 60 seconds
Rest 30 seconds

2 sets

Banded glute bridge hold x 60 seconds
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
Substitution for row x 1000 meters:
Bike x 30-40 calories / run x 800 meters / wall walk x 15-20 reps / front rack lunge x 100 reps
 

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: 50-60%
Sets 3-4: 60-70%
Sets 5-8: 70+%

Rest remaining time of each set
 
 
Part B)
 
5 sets

Tempo overhead squat x 3 reps @ seconds descent

Sets 1-2: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%

Rest 2 minutes between sets
 
 
Part C)
 
3 sets

Superman snow angel x 20 reps
Rest 15 seconds

DB upright row x 20 reps
Rest 15 seconds

Pike shoulder tap x 20 reps
Rest 15 seconds
 
 
Modifications
 
No modifications for today.

TUESDAY

DECEMBER 14th, 2021

You are ENOUGH.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 1

As many rounds as possible in 12 minutes

Triple crunch x 1 rep
Run x 100 meters
Wall walk x 1 rep
DB woman maker x 1 rep

Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part B)
 
Rotate stations every minute for 6 minutes (2 sets)

Station 1
Toe touch x 30-40 seconds

Station 2
Plank leg lift x 30-40 seconds

Station 3
Hollow rock x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 100 meters:
Quick tap x 100 reps
 

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 1

As many rounds as possible in 12 minutes

Bear complex x 1 rep
Run x 100 meters
Wall walk x 1 rep
DB woman maker x 1 rep

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 65lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
 
 
Part B)
 
Rotate stations every minute for 20 minutes (4 sets)

Station 1
Triple crunch x 30-40 seconds

Station 2
Plank leg lift x 30-40 seconds

Station 3
Hollow rock x 30-40 seconds

Station 4
Toe touch x 30-40 seconds

Station 5
Plank around the world x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 100 meters:
Quick tap x 100 reps
 
 

GS60

WARM UP

WORKOUT

Workout Details

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

Hanging knee raise hold x 20-40 seconds
Hanging knee raise x 8-10 reps

Rest remaining time of each set
 
 
Part B)
 
12 Days of Fitmas 🎄
Day 1

As many rounds as possible in 12 minutes

Bear complex x 1 rep
Run x 100 meters
Wall walk x 1 rep
DB woman maker x 1 rep

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 65lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
 
 
Part C)
 
Rotate stations every minute for 12 minutes (6 sets)

Station 1
Triple crunch x 30-40 seconds

Station 2
Plank leg lift x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for hanging knee raise hold x 20-40 seconds:
Tuck hollow hold x 20-40 seconds

Substitution for hanging knee raise x 8-10 reps:
Tuck hold x 10-20 seconds

Substitution for run x 100 meters:
Quick tap x 100 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
8 sets

Snatch deadlift x 3 reps + hang power snatch x 2 reps + hang snatch x 1 rep

Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5: 75+%

Rest 2 minutes between sets
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

Hanging knee raise hold x 20-40 seconds
Hanging knee raise x 8-10 reps

Rest remaining time of each set
 
 
Part C)
 
12 Days of Fitmas 🎄
Day 1

As many rounds as possible in 12 minutes

Bear complex x 1 rep
Run x 100 meters
Wall walk x 1 rep
DB woman maker x 1 rep

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 65lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
 
 
Part D)
 
Rotate stations every minute for 12 minutes (6 sets)

Station 1
Triple crunch x 30-40 seconds

Station 2
Plank leg lift x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for hanging knee raise hold x 20-40 seconds:
Tuck hollow hold x 20-40 seconds

Substitution for hanging knee raise x 8-10 reps:
Tuck hold x 10-20 seconds

Substitution for run x 100 meters:
Quick tap x 100 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 30 seconds for 10 minutes (20 sets)

Banded deadlift x 1 rep @ 50%

Rest remaining time of each set
 
 
Part B)
 
3 sets

Tempo bulgarian split squats x 8 reps each side @ 3 seconds descent

Light weight

Rest 90 seconds between sets
 
 
Part C)
 
4 sets

Superman hold x 20-30 seconds
Bicycle kick x 20-30 reps
Seated L sit hold x 20-30 seconds

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


WEDNESDAY

DECEMBER 15th, 2021

Smile EVERYDAY.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 2

As many rounds as possible in 12 minutes

DB devils press x 2 reps
Shoulder tap push up x 2 reps
Single arm DB hang clean and jerk x 2 reps each side
Vertical jump x 2 reps

Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part B)
 
2 sets

Cuban press x 8 reps
Rest 10 seconds

Skull crusher x 8 reps
Rest 10 seconds

DB front raise x 8 reps
Rest 10 seconds
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 2

As many rounds as possible in 12 minutes

DB devils press x 2 reps
Run x 200 meters
Single arm DB hang clean and jerk x 2 reps each side
Box jump x 2 reps

Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part B)
 
6 sets

Cuban press x 8 reps
Rest 15 seconds

Skull crusher x 8 reps
Rest 15 seconds

DB front raise x 8 reps
Rest 30 seconds
 
 
Modifications
 
Substitution for run x 200 meters:
Row x 200 meters / bike x 6-8 calories / burpee over DB x 2-4 reps

Substitution for box jump x 2 reps:
Jumping air squat x 2-4 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

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

Bench press x 5 reps
Curtsy lunge x 12 reps

Rest remaining time of each set
 
 
Part B)
 
12 Days of Fitmas 🎄
Day 2

As many rounds as possible in 12 minutes
 
DB devils press x 2 reps
Row x 200 meters
Single arm DB hang clean and jerk x 2 reps each side
Box jump x 2 reps

Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part C)
 
3 sets

Cuban press x 8 reps
Rest 15 seconds

Skull crusher x 8 reps
Rest 15 seconds

DB front raise x 8 reps
Rest 30 seconds
 
 
Modifications
 
Substitution for row x 200 meters:
Run x 200 meters / bike x 6-8 calories / burpee over DB x 2-4 reps

Substitution for box jump x 2 reps:
Jumping air squat x 2-4 reps

GS80

WARM UP

WORKOUT

Workout Details

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

Front squat x 5 reps @ 65-75%
Double under or single under x 60 seconds
Push up x 5 reps

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

Bench press x 5 reps
Curtsy lunge x 12 reps

Rest remaining time of each set
 
 
Part C)
 
12 Days of Fitmas 🎄
Day 2

As many rounds as possible in 12 minutes

DB devils press x 2 reps
Row x 200 meters
Single arm DB hang clean and jerk x 2 reps each side
Box jump x 2 reps

Level 1: DB: 15lbs
Level 2: DB: 25lbs
Level 3: DB: 35lbs
 
 
Part D)
 
3 sets

Cuban press x 8 reps
Rest 15 seconds

Skull crusher x 8 reps
Rest 15 seconds

DB front raise x 8 reps
Rest 30 seconds
 
 
Modifications
 
Substitution for double under or single under x 60 seconds:
Mountain climber x 60 seconds / bicycle kick x 60 seconds

Substitution for row x 200 meters:
Run x 200 meters / bike x 6-8 calories / burpee over DB x 2-4 reps

Substitution for box jump x 2 reps:
Jumping air squat x 2-4 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: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%

Rest 2 minutes between sets
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

Back squat x 10 reps

Sets 1: 50%
Set 2: 55%
Set 3: 60%

Rest remaining time of each set
 
 
Part C)
 
2 sets

DB skull crusher x 30 seconds
DB floor press x 30 seconds
DB tate press x 30 seconds
DB alternating floor press x 30 seconds

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


THURSDAY

DECEMBER 16th, 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 17th, 2021

Strive For Progress. NOT Perfection.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 4

As many rounds as possible in 12 minutes

DB deadlift x 4 reps
Run x 400 meters
DB push press x 4 reps
Burpee over DB x 4 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
 
Every 3 minutes for 6 minutes (2 sets)

Side plank bounce x 15 reps each side
Plank bounce x 15 reps
Plank hip tap x 15 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Row x 400 meters / bike x 10-15 calories / down up x 8-10 reps
 

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 4

As many rounds as possible in 12 minutes

Deadlift x 4 reps
Run x 400 meters
Push press x 4 reps
Burpee over bar x 4 reps

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
 
 
Part B)
 
Every 3 minutes for 18 minutes (6 sets)

Side plank bounce x 15 reps each side
Plank bounce x 15 reps
Plank hip tap x 15 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Row x 400 meters / bike x 10-15 calories / down up x 8-10 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets

Hip thrust x 8 reps
Hip thrust iso hold x 15-25 seconds
Banded hamstring curl x 10 reps

Rest 90 seconds between sets
 
 
Part B)
 
12 Days of Fitmas 🎄
Day 4

As many rounds as possible in 12 minutes

Deadlift x 4 reps
Run x 400 meters
Push press x 4 reps
Burpee over bar x 4 reps

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

Side plank bounce x 15 reps each side
Plank bounce x 15 reps
Plank hip tap x 15 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Row x 400 meters / bike x 10-15 calories / down up x 8-10 reps

GS80

WARM UP

WORKOUT

Workout Details

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

Bear complex x 2 reps

Rest remaining time of each set

Moderate weight
 
 
Part B)
 
4 sets

Hip thrust x 8 reps
Hip thrust iso hold x 15-25 seconds
Banded hamstring curl x 10 reps

Rest 90 seconds between sets
 
 
Part C)
 
12 Days of Fitmas 🎄
Day 4

As many rounds as possible in 12 minutes

Deadlift x 4 reps
Run x 400 meters
Shoulder to overhead x 4 reps
Burpee over bar x 4 reps

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
 
 
Part D)
 
Every 3 minutes for 15 minutes (5 sets)

Side plank bounce x 15 reps each side
Plank bounce x 15 reps
Plank hip tap x 15 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 400 meters:
Row x 400 meters / bike x 10-15 calories / down up x 8-10 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: 50-60%
Sets 3-4: 60-70%
Set 5: 70+%

Rest remaining time of each set
 
 
Part B)
 
3 sets

Strict press x 5 reps

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

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

Banded frog pump x 15-45 seconds

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

SATURDAY

DECEMBER 18th, 2021

Think Positive, BE POSITIVE.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 5

As many rounds as possible in 12 minutes

Alternating DB snatch x 10 reps
DB bent over row x 5 reps
Single arm DB push press x 5 reps each side
Push up x 5 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
2 sets

DB swing x 20 reps
Rest 30 seconds

DB front rack hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 5

As many rounds as possible in 12 minutes

Alternating DB snatch x 10 reps
Strict pull up x 5 reps
Single arm DB push press x 5 reps each side
Push up x 5 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
6 sets

DB swing x 20 reps
Rest 30 seconds

DB front rack hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for strict pull up x 5 reps:
Bent over row or DB bent over row x 10 reps
 

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

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

Station 1
Row x 100-200 meters

Station 2
Barbell front rack lunge x 16 reps

Station 3
Barbell strict press x 16 reps + overhead hold x 10 seconds

Rest remaining time of each set
 
 
Part B)
 
12 Days of Fitmas 🎄
Day 5

As many rounds as possible in 12 minutes

Row x 500 meters
Strict pull up x 5 reps
Single arm DB push press x 5 reps each side
DB push up x 5 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part C)
 
3 sets

Banded KB swing x 20 reps
Rest 30 seconds

KB front rack hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for row x 100-200 meters:
Run x 100 meters / bike x 6-8 reps

Substitution for row x 500 meters:
Run x 400 meters / bike x 10-15 calories / DB deadlift x 10 reps

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

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

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

Supine bent over row x 30 seconds
Bench dip x 30 seconds

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

Station 1
Row x 100-200 meters

Station 2
Barbell front rack lunge x 16 reps

Station 3
Barbell strict press x 16 reps + overhead hold x 10 seconds

Rest remaining time of each set
 
 
Part C)
 
12 Days of Fitmas 🎄
Day 5

As many rounds as possible in 12 minutes

Row x 500 meters
Strict pull up x 5 reps
Single arm DB push press x 5 reps each side
DB push up x 5 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part D)
 
2 sets

Banded KB swing x 20 reps
Rest 30 seconds

KB front rack hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for row x 100-200 meters:
Run x 100 meters / bike x 6-8 reps

Substitution for row x 500 meters:
Run x 400 meters / bike x 10-15 calories / DB deadlift x 10 reps

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

MOVEMENT DEMOS

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 1-6: 55+%
Sets 7-12: 65+%

Rest remaining time of each set
 
 
Part B)
 
5 sets

Bench press x 8 reps @ 55%
Goblet cossack squat x 12 reps

Rest 60 seconds between sets
 
 
Part C)
 
3 sets

Plate overhead sit up x 20 reps
Side plank bounce x 20 seconds each side

Rest 30 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SUNDAY

DECEMBER 19th, 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