Week 50 | December 2021
MONDAY
DECEMBER 13th, 2021
Start where you are and DO what you CAN.
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GS20
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GS40
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GS60
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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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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GS20
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GS40
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GS60
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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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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😊
#staymoving