MONDAY

DECEMBER 13th, 2021

Start where you are and DO what you CAN.

GS20
GS40
GS60
GS80
GSOLY

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

Flutter kick:
https://youtu.be/eXHVnJKEwKI

DB front squat:
https://youtu.be/NCgj_SxrMB4

Russian twist:
https://youtu.be/MNYz1CiJA2g

Double DB snatch:
https://youtu.be/yktuyFDEblI

Banded frog pump:
https://youtu.be/VLcWaNFVsZQ

Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A

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

Flutter kick:
https://youtu.be/eXHVnJKEwKI

Front squat:
https://youtu.be/-_Nw3jP6J1w

Russian twist:
https://youtu.be/MNYz1CiJA2g

Double DB snatch:
https://youtu.be/yktuyFDEblI

Mountain climber:
https://youtu.be/SSUB7zrU6sg

Banded frog pump:
https://youtu.be/VLcWaNFVsZQ

Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A

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

MOVEMENT DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded row:
https://youtu.be/Eq06svMgwAg

Front squat:
https://youtu.be/-_Nw3jP6J1w

Double DB snatch:
https://youtu.be/yktuyFDEblI

Banded frog pump:
https://youtu.be/VLcWaNFVsZQ

Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A

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

MOVEMENT DEMOS

Strict press:
https://youtu.be/rDxIXuA75Ww

DB reverse lunge:
https://youtu.be/8JrQIepGpcM

Deadlift:
https://youtu.be/lXUUM1itAkU

Banded row:
https://youtu.be/Eq06svMgwAg

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Banded frog pump:
https://youtu.be/VLcWaNFVsZQ

Banded glute bridge hold:
https://youtu.be/3Lrhta33I1A

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.

MOVEMENT DEMOS

Power snatch:
https://youtu.be/MmHPIjbsW28

Hang snatch:
https://youtu.be/BFAcAi0NHuM

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Superman snow angel:
https://youtu.be/BJRIbSzyJlY

DB upright row:
https://youtu.be/TazDmp9Q_vM

Pike shoulder tap:
https://youtu.be/4dY4AQjyz5Q

TUESDAY

DECEMBER 14th, 2021

You are ENOUGH.

GS20
GS40
GS60
GS80
GSOLY

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

MOVEMENT DEMOS

Triple crunch:
https://youtu.be/4Pb4MpSog3k

Wall walk:
https://youtu.be/TxVDLE3aNQU

DB woman maker:
https://youtu.be/_6vbOXBLCD4

Toe touch:
https://youtu.be/MnuowLijWGM

Plank leg lift:
https://youtu.be/P619Ffp_UWU

Hollow rock:
https://youtu.be/-YNnXtNAj4k

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

MOVEMENT DEMOS

Bear complex:
https://youtu.be/8cHzlT6WH_0

Wall walk:
https://youtu.be/TxVDLE3aNQU

DB woman maker:
https://youtu.be/_6vbOXBLCD4

Triple crunch:
https://youtu.be/4Pb4MpSog3k

Plank leg lift:
https://youtu.be/P619Ffp_UWU

Hollow rock:
https://youtu.be/-YNnXtNAj4k

Toe touch:
https://youtu.be/MnuowLijWGM

Plank around the world:
https://youtu.be/IkD0IyMI1TI

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

MOVEMENT DEMOS

Hanging knee raise hold:
https://youtu.be/tVrk5193mIU

Hanging knee raise:
https://youtu.be/YoqU047BHRs

Bear complex:
https://youtu.be/8cHzlT6WH_0

Wall walk:
https://youtu.be/TxVDLE3aNQU

DB woman maker:
https://youtu.be/_6vbOXBLCD4

Triple crunch:
https://youtu.be/4Pb4MpSog3k

Plank leg lift:
https://youtu.be/P619Ffp_UWU

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

MOVEMENT DEMOS

Snatch deadlift:
https://youtu.be/ayfgQJJsRzA

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Hang snatch:
https://youtu.be/BFAcAi0NHuM

Hanging knee raise hold:
https://youtu.be/tVrk5193mIU

Hanging knee raise:
https://youtu.be/YoqU047BHRs

Bear complex:
https://youtu.be/8cHzlT6WH_0

Wall walk:
https://youtu.be/TxVDLE3aNQU

DB woman maker:
https://youtu.be/_6vbOXBLCD4

Triple crunch:
https://youtu.be/4Pb4MpSog3k

Plank leg lift:
https://youtu.be/P619Ffp_UWU

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

Banded deadlift:
https://youtu.be/JPYazfE8BFU

Bulgarian split squat
https://youtu.be/CgwEVZUtDHU

Superman hold:
https://youtu.be/_9m66z0DYGs

Bicycle kick:
https://youtu.be/sENWl9TXe0Q

Seated L sit hold:
https://youtu.be/KrLAe1q_UaE

WEDNESDAY

DECEMBER 15th, 2021

Smile EVERYDAY.

GS20
GS40
GS60
GS80
GSOLY

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

DB devils press:
https://youtu.be/X4uuulPSaz0

Shoulder tap push up:
https://youtu.be/zTCVCdJS4Wo

Single arm DB clean and jerk:
https://youtu.be/IuVzwbGxU08

Vertical jump:
https://youtu.be/-tR5opSwYBk

Cuban press:
https://youtu.be/nLuN7k5Sbpg

Skull crusher:
https://youtu.be/CLcdE7sHHgo

DB front raise:
https://youtu.be/LoJl47WAB3g

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

DB devils press:
https://youtu.be/X4uuulPSaz0

Single arm DB clean and jerk:
https://youtu.be/IuVzwbGxU08

Box jump:
https://youtu.be/rNaluifn1BA

Cuban press:
https://youtu.be/nLuN7k5Sbpg

Skull crusher:
https://youtu.be/CLcdE7sHHgo

DB front raise:
https://youtu.be/LoJl47WAB3g

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

MOVEMENT DEMOS

Bench press:
https://youtu.be/OfAP9W7eF7Q

Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g

DB devils press:
https://youtu.be/X4uuulPSaz0

Single arm DB clean and jerk:
https://youtu.be/IuVzwbGxU08

Box jump:
https://youtu.be/rNaluifn1BA

Cuban press:
https://youtu.be/nLuN7k5Sbpg

Skull crusher:
https://youtu.be/CLcdE7sHHgo

DB front raise:
https://youtu.be/LoJl47WAB3g

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

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

Curtsy lunge:
https://youtu.be/Mg4BPLfxi8g

DB devils press:
https://youtu.be/X4uuulPSaz0

Single arm DB clean and jerk:
https://youtu.be/IuVzwbGxU08

Box jump:
https://youtu.be/rNaluifn1BA

Cuban press:
https://youtu.be/nLuN7k5Sbpg

Skull crusher:
https://youtu.be/CLcdE7sHHgo

DB front raise:
https://youtu.be/LoJl47WAB3g

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

Pause split jerk
https://youtu.be/qjcKmLAM2CE

Back squat:
https://youtu.be/HsnyHv61qMo

DB skull crusher:
https://youtu.be/CLcdE7sHHgo

DB floor press:
https://youtu.be/zFe1KItJKfo

DB tate press:
https://youtu.be/yaBmtkjBKjw

DB alternating floor press:
https://youtu.be/ou0Zs6U7T68

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
GS40
GS60
GS80
GSOLY

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

MOVEMENT DEMOS

DB Deadlift:
https://youtu.be/vApb63rw1_Q

DB push press:
https://youtu.be/znW6BTFr6Io

Burpee over DB:
https://youtu.be/8YthCxc9t8Q

Side plank bounce:
https://youtu.be/3iL79EAxZvE

Plank bounce:
https://youtu.be/Hcvhq-pSFfU

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

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

MOVEMENT DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU

Push press:
https://youtu.be/cEwY4LL-hgU

Burpee over bar:
https://youtu.be/l2NePOvFXas

Side plank bounce:
https://youtu.be/3iL79EAxZvE

Plank bounce:
https://youtu.be/Hcvhq-pSFfU

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

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

MOVEMENT DEMOS

Hip thrust:
https://youtu.be/kxczTx009Bw

Hip thrust iso hold:
https://youtu.be/PBL8alGcawc

Banded hamstring curl:
https://youtu.be/aO8RymF2XrY

Deadlift:
https://youtu.be/lXUUM1itAkU

Push press:
https://youtu.be/cEwY4LL-hgU

Burpee over bar:
https://youtu.be/l2NePOvFXas

Side plank bounce:
https://youtu.be/3iL79EAxZvE

Plank bounce:
https://youtu.be/Hcvhq-pSFfU

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

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

MOVEMENT DEMOS

Bear complex:
https://youtu.be/8cHzlT6WH_0

Hip thrust:
https://youtu.be/kxczTx009Bw

Hip thrust iso hold:
https://youtu.be/PBL8alGcawc

Banded hamstring curl:
https://youtu.be/aO8RymF2XrY

Deadlift:
https://youtu.be/lXUUM1itAkU

Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA

Burpee over bar:
https://youtu.be/l2NePOvFXas

Side plank bounce:
https://youtu.be/3iL79EAxZvE

Plank bounce:
https://youtu.be/Hcvhq-pSFfU

Plank hip tap:
https://youtu.be/48Eo2IPWeYs

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.

MOVEMENT DEMOS

Power clean:
https://youtu.be/AbJEX5trkkU

Hang clean:
https://youtu.be/3eMcMSHAiME

Strict press:
https://youtu.be/rDxIXuA75Ww

Banded frog pump:
https://youtu.be/VLcWaNFVsZQ

SATURDAY

DECEMBER 18th, 2021

Think Positive, BE POSITIVE.

GS20
GS40
GS60
GS80
GSOLY

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

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

DB bent over row:
https://youtu.be/wxqz5TW8lYg

Single arm DB push press:
https://youtu.be/KrT24mo9DLU

Push up:
https://youtu.be/A0kHvANcgZk

DB swing:
https://youtu.be/p40rczrzdrk

DB front rack hold:
https://youtu.be/LO5wPSo4h88

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

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

Single arm DB push press:
https://youtu.be/KrT24mo9DLU

DB push up:
https://youtu.be/KQZvj0UrfAQ

DB swing:
https://youtu.be/p40rczrzdrk

DB front rack hold:
https://youtu.be/LO5wPSo4h88

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

Barbell front rack lunge:
https://youtu.be/QAQIZCIK2vg

Barbell strict press:
https://youtu.be/rDxIXuA75Ww

Overhead hold:
https://youtu.be/niYHZ1qPkEo

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

Single arm DB push press:
https://youtu.be/KrT24mo9DLU

DB push up:
https://youtu.be/KQZvj0UrfAQ

Banded KB swing:
https://youtu.be/hshwImt6MLw

KB front rack hold:
https://youtu.be/UYwXi17c4Rg

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

Supine bent over row:
https://youtu.be/AppiiEaep8Q

Bench dip:
https://youtu.be/sbKPRzlkJgo

Barbell front rack lunge:
https://youtu.be/QAQIZCIK2vg

Barbell strict press:
https://youtu.be/rDxIXuA75Ww

Overhead hold:
https://youtu.be/niYHZ1qPkEo

Strict pull up:
https://youtu.be/FcQ1t9hUL5M

Single arm DB push press:
https://youtu.be/KrT24mo9DLU

DB push up:
https://youtu.be/KQZvj0UrfAQ

Banded KB swing:
https://youtu.be/hshwImt6MLw

KB front rack hold:
https://youtu.be/UYwXi17c4Rg

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

Pause front squat:
https://youtu.be/-_Nw3jP6J1w

Bench press:
https://youtu.be/OfAP9W7eF7Q

Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc

Plate overhead sit up:
https://youtu.be/_j6T5M0llcg

Side plank bounce:
https://youtu.be/3iL79EAxZvE

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😊