Week 51 | November 2021
MONDAY
DECEMBER 20th, 2021
See The Good.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 7
As many rounds as possible in 12 minutes
Triple crunch x 7 reps
Alternating DB snatch x 14 reps
DB deadlift x 7 reps
DB front squat x 7 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 7
As many rounds as possible in 12 minutes
Triple crunch x 7 reps
Alternating DB snatch x 14 reps
DB deadlift x 7 reps
DB front squat x 7 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
4 sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Triple crunch:
https://youtu.be/4Pb4MpSog3k
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB front squat:
https://youtu.be/NCgj_SxrMB4
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/4Pb4MpSog3k
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB Deadlift:
https://youtu.be/vApb63rw1_Q
DB front squat:
https://youtu.be/NCgj_SxrMB4
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS40
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 7
As many rounds as possible in 12 minutes
Triple crunch x 7 reps
Alternating DB snatch x 14 reps
Deadlift x 7 reps
Front squat x 7 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
Day 7
As many rounds as possible in 12 minutes
Triple crunch x 7 reps
Alternating DB snatch x 14 reps
Deadlift x 7 reps
Front squat x 7 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
Part B)
10 sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Deadlift:
https://youtu.be/lXUUM1itAkU
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/oNGTVMs3O6g
Deadlift:
https://youtu.be/lXUUM1itAkU
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 seconds for 18 minutes (12 sets)
Back squat x 3 reps
Sets 1-6: 60%
Sets 7-12: 70%
Rest remaining time of each set
Back squat x 3 reps
Sets 1-6: 60%
Sets 7-12: 70%
Rest remaining time of each set
Part B)
12 Days of Fitmas 🎄
Day 7
As many rounds as possible in 12 minutes
Bike x 7 calories
Alternating DB snatch x 14 reps
Deadlift x 7 reps
Front squat x 7 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
Day 7
As many rounds as possible in 12 minutes
Bike x 7 calories
Alternating DB snatch x 14 reps
Deadlift x 7 reps
Front squat x 7 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
Part C)
5 sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Modifications
Substitution for bike x 7 calories:
Row x 7 calories / jumping air squat x 14 reps / jumping lunge x 14 reps
Row x 7 calories / jumping air squat x 14 reps / jumping lunge x 14 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Deadlift:
https://youtu.be/lXUUM1itAkU
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/HsnyHv61qMo
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Deadlift:
https://youtu.be/lXUUM1itAkU
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GS80
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Strict press x 5 reps @ 60-70%
DB box step up x 8 reps
Rest 90 seconds between sets
Strict press x 5 reps @ 60-70%
DB box step up x 8 reps
Rest 90 seconds between sets
Part B)
Every 90 seconds for 18 minutes (12 sets)
Back squat x 3 reps
Sets 1-6: 60%
Sets 7-12: 70%
Rest remaining time of each set
Back squat x 3 reps
Sets 1-6: 60%
Sets 7-12: 70%
Rest remaining time of each set
Part C)
12 Days of Fitmas 🎄
Day 7
As many rounds as possible in 12 minutes
Bike x 7 calories
Hang power snatch x 7 reps
Deadlift x 7 reps
Front squat x 7 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Day 7
As many rounds as possible in 12 minutes
Bike x 7 calories
Hang power snatch x 7 reps
Deadlift x 7 reps
Front squat x 7 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part D)
5 sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps
Rest 30 seconds between sets
Modifications
Substitution for DB box step up x 8 reps:
DB squat x 8 reps / DB lunge x 8 reps
Substitution for bike x 7 calories:
Row x 7 calories / jumping air squat x 14 reps / jumping lunge x 14 reps
DB squat x 8 reps / DB lunge x 8 reps
Substitution for bike x 7 calories:
Row x 7 calories / jumping air squat x 14 reps / jumping lunge x 14 reps
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
DB box step up:
https://youtu.be/YXeyBZWOrhI
Back squat:
https://youtu.be/HsnyHv61qMo
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Deadlift:
https://youtu.be/lXUUM1itAkU
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
https://youtu.be/rDxIXuA75Ww
DB box step up:
https://youtu.be/YXeyBZWOrhI
Back squat:
https://youtu.be/HsnyHv61qMo
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Deadlift:
https://youtu.be/lXUUM1itAkU
Front squat:
https://youtu.be/-_Nw3jP6J1w
Banded kickback:
https://youtu.be/kqoBiHeYLjE
High to low plank:
https://youtu.be/e0Ul54C6Z8k
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
(4 high hang snatch + 3 hang snatch + 2 snatch) x 2 reps @ 40-50%
Rest 2 minutes
(2 hang snatch + 1 snatch) x 2 reps @ 50-60%
Rest 2 minutes
Snatch x 2 reps @ 60-70%
Rest 2 minutes
(4 high hang snatch + 3 hang snatch + 2 snatch) x 2 reps @ 40-50%
Rest 2 minutes
(2 hang snatch + 1 snatch) x 2 reps @ 50-60%
Rest 2 minutes
Snatch x 2 reps @ 60-70%
Rest 2 minutes
Part B)
5 sets
Snatch balance x 3 reps @ 50-60%
Supinated bar hang x 20-30 seconds
Rest 60 seconds between sets
Snatch balance x 3 reps @ 50-60%
Supinated bar hang x 20-30 seconds
Rest 60 seconds between sets
Part C)
Every 2 minutes for 10 minutes ( 5 sets)
Banded clamshell x 10 reps each side
V up x 15-25 reps
Rest remaining time of each set
Banded clamshell x 10 reps each side
V up x 15-25 reps
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
High hang snatch:
https://youtu.be/dFWLC_mG1e0
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
V up:
https://youtu.be/Ollh8Wz7Kx8
https://youtu.be/dFWLC_mG1e0
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Snatch:
https://youtu.be/Un40bWB2huI
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Banded clamshell:
https://youtu.be/mGyK3FFSTYw
V up:
https://youtu.be/Ollh8Wz7Kx8
TUESDAY
DECEMBER 21st, 2021
Change the world by being yourself.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 8
As many rounds as possible in 12 minutes
Floor touch to jump x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 8
As many rounds as possible in 12 minutes
Floor touch to jump x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
DB renegade row x 16 reps
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
DB renegade row x 16 reps
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
https://youtu.be/cxnViCCw5D0
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
GS40
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 8
As many rounds as possible in 12 minutes
Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 8
As many rounds as possible in 12 minutes
Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
5 sets
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
DB renegade row x 16 reps
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
DB renegade row x 16 reps
Rest 30 seconds
Modifications
Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps
Broad jump x 8 reps / floor touch to jump x 8 reps
MOVEMENT DEMOS
Box jump over:
https://youtu.be/TzX8kMBJUBc
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
https://youtu.be/TzX8kMBJUBc
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
Supinated chin over bar hold x 15-20 seconds
DB IYT x 8-10 reps
Rest remaining time of each set
Supinated chin over bar hold x 15-20 seconds
DB IYT x 8-10 reps
Rest remaining time of each set
Part B)
12 Days of Fitmas 🎄
Day 8
As many rounds as possible in 12 minutes
Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 8
As many rounds as possible in 12 minutes
Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
3 sets
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
Modifications
Substitution for supinated chin over bar hold x 15-20 seconds:
Supinated bar hang x 15-20 seconds / hollow rock x 20-30 seconds
Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps
Supinated bar hang x 15-20 seconds / hollow rock x 20-30 seconds
Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps
MOVEMENT DEMOS
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
DB IYT:
https://youtu.be/nlUFNi3hROI
Box jump over:
https://youtu.be/TzX8kMBJUBc
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
https://youtu.be/hNVCPWsA7_Y
DB IYT:
https://youtu.be/nlUFNi3hROI
Box jump over:
https://youtu.be/TzX8kMBJUBc
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
GS80
WARM UP
WORKOUT
Workout Details
Part A)
8 sets
Snatch balance x 3 reps + overhead squat x 3 reps
Set 1-2: 45-55%
Set 3-4: 55-65%
Set 5: 70+%
Rest 2 minutes between sets
Snatch balance x 3 reps + overhead squat x 3 reps
Set 1-2: 45-55%
Set 3-4: 55-65%
Set 5: 70+%
Rest 2 minutes between sets
Part B)
Every 2 minutes for 10 minutes (5 sets)
Supinated chin over bar hold x 15-20 seconds
DB IYT x 8-10 reps
Rest remaining time of each set
Supinated chin over bar hold x 15-20 seconds
DB IYT x 8-10 reps
Rest remaining time of each set
Part C)
12 Days of Fitmas 🎄
Day 8
As many rounds as possible in 12 minutes
Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 8
As many rounds as possible in 12 minutes
Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
3 sets
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 30 seconds
DB bent over lateral raise hold x 30 seconds
Rest 30 seconds
Modifications
Substitution for supinated chin over bar hold x 15-20 seconds:
Supinated bar hang x 15-20 seconds / hollow rock x 20-30 seconds
Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps
Supinated bar hang x 15-20 seconds / hollow rock x 20-30 seconds
Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps
MOVEMENT DEMOS
Snatch balance:
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
DB IYT:
https://youtu.be/nlUFNi3hROI
Box jump over:
https://youtu.be/TzX8kMBJUBc
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
https://youtu.be/bqQJy2EtH4k
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Supinated chin over bar hold:
https://youtu.be/hNVCPWsA7_Y
DB IYT:
https://youtu.be/nlUFNi3hROI
Box jump over:
https://youtu.be/TzX8kMBJUBc
Burpee snatch:
https://youtu.be/QeuAbfc6jv0
DB goblet squat:
https://youtu.be/Jv_oZyuSvX4
Jumping lunge:
https://youtu.be/1sdcb-uEfU0
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB bent over lateral raise hold:
https://youtu.be/WIfbK8HcvEo
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Push press x 3 reps
Push jerk x 1 rep
Rest remaining time of each set
Sets 1-2: 50+%
Sets 3-4: 60+%
Set 5: 70+%
Push press x 3 reps
Push jerk x 1 rep
Rest remaining time of each set
Sets 1-2: 50+%
Sets 3-4: 60+%
Set 5: 70+%
Part B)
5 sets
Back rack lunge x 12 reps
Moderate weight
Rest 2 minutes between sets
Back rack lunge x 12 reps
Moderate weight
Rest 2 minutes between sets
Part C)
Accumulate for quality
Barbell bicep curl x 50 reps
Barbell bicep curl x 50 reps
Modifications
No modifications for today.
MOVEMENT DEMOS
Push press:
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back rack lunge:
https://youtu.be/h597_xUTL_o
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
https://youtu.be/cEwY4LL-hgU
Push jerk:
https://youtu.be/CCvfqA0Ieko
Back rack lunge:
https://youtu.be/h597_xUTL_o
Barbell bicep curl:
https://youtu.be/bEykt_1Ik-0
WEDNESDAY
DECEMBER 22nd, 2021
Take your DREAMS seriously.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 9
As many rounds as possible in 12 minutes
DB thruster x 9 reps
DB upright row x 9 reps
DB front rack lunge x 9 reps
Bicycle kick x 100 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 9
As many rounds as possible in 12 minutes
DB thruster x 9 reps
DB upright row x 9 reps
DB front rack lunge x 9 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
Feet elevated shoulder tap x 20-40 seconds
Station 2
Bench dip x 20-40 seconds
Station 3
Plyo push up x 10-15 reps
Rest remaining time of each set
Station 1
Feet elevated shoulder tap x 20-40 seconds
Station 2
Bench dip x 20-40 seconds
Station 3
Plyo push up x 10-15 reps
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB upright row:
https://youtu.be/TazDmp9Q_vM
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
https://youtu.be/8yPcDDvWqsE
DB upright row:
https://youtu.be/TazDmp9Q_vM
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
GS40
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 9
As many rounds as possible in 12 minutes
Thruster x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bicycle kick x 100 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Day 9
As many rounds as possible in 12 minutes
Thruster x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bicycle kick x 100 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part B)
Rotate stations every minute for 20 minutes (4 sets)
Station 1
Feet elevated shoulder tap x 20-40 seconds
Station 2
Bench dip x 20-40 seconds
Station 3
Plyo push up x 10-15 reps
Station 4
Banded frog pump x 20-40 seconds
Station 5
Single leg box squat x 5-10 reps each side
Rest remaining time of each set
Station 1
Feet elevated shoulder tap x 20-40 seconds
Station 2
Bench dip x 20-40 seconds
Station 3
Plyo push up x 10-15 reps
Station 4
Banded frog pump x 20-40 seconds
Station 5
Single leg box squat x 5-10 reps each side
Rest remaining time of each set
Modifications
Substitution for strict pull up x 9 reps:
Bent over row or DB bent over row x 9 reps
Bent over row or DB bent over row x 9 reps
MOVEMENT DEMOS
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB upright row:
https://youtu.be/TazDmp9Q_vM
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
https://youtu.be/8yPcDDvWqsE
DB upright row:
https://youtu.be/TazDmp9Q_vM
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
Bicycle kick:
https://youtu.be/sENWl9TXe0Q
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
GS60
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
1-1-2 DB bench press x 5 reps
DB bench press x 10 reps
Rest 90 seconds between sets
1-1-2 DB bench press x 5 reps
DB bench press x 10 reps
Rest 90 seconds between sets
Part B)
12 Days of Fitmas 🎄
Day 9
As many rounds as possible in 12 minutes
Plate ground to overhead x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bike x 9 calories
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Day 9
As many rounds as possible in 12 minutes
Plate ground to overhead x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bike x 9 calories
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part C)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
Feet elevated shoulder tap x 20-30 seconds
Station 2
Bench dip x 15-20 seconds
Station 3
Plyo push up x 10-15 reps
Rest remaining time of each set
Station 1
Feet elevated shoulder tap x 20-30 seconds
Station 2
Bench dip x 15-20 seconds
Station 3
Plyo push up x 10-15 reps
Rest remaining time of each set
Modifications
Substitution for strict pull up x 9 reps:
Bent over row or DB bent over row x 9 reps
Substitution for bike x 9 calories:
Row x 9 calories / run x 200 meters / spider climber x 18 reps
Bent over row or DB bent over row x 9 reps
Substitution for bike x 9 calories:
Row x 9 calories / run x 200 meters / spider climber x 18 reps
MOVEMENT DEMOS
1-1-2 DB bench press:
https://youtu.be/GhXQtW2xPro
DB bench press:
https://youtu.be/hBgI282QNE8
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Back rack lunge:
https://youtu.be/h597_xUTL_o
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
https://youtu.be/GhXQtW2xPro
DB bench press:
https://youtu.be/hBgI282QNE8
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Back rack lunge:
https://youtu.be/h597_xUTL_o
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
GS80
WARM UP
WORKOUT
Workout Details
Part A)
6 sets
Deadlift x 3 reps + hang power clean x 1 reps + power clean x 1 rep
Set 1-2: 55-65%
Set 3-4: 60-70%
Set 5: 65-75%
Rest 2 minutes between sets
Deadlift x 3 reps + hang power clean x 1 reps + power clean x 1 rep
Set 1-2: 55-65%
Set 3-4: 60-70%
Set 5: 65-75%
Rest 2 minutes between sets
Part B)
5 sets
1-1-2 DB bench press x 5 reps
DB bench press x 10 reps
Rest 90 seconds between sets
1-1-2 DB bench press x 5 reps
DB bench press x 10 reps
Rest 90 seconds between sets
Part C)
12 Days of Fitmas 🎄
Day 9
As many rounds as possible in 12 minutes
Ground to overhead x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bike x 9 calories
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Day 9
As many rounds as possible in 12 minutes
Ground to overhead x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bike x 9 calories
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part D)
Rotate stations every minute for 9 minutes (3 sets)
Station 1
Feet elevated shoulder tap x 20-30 seconds
Station 2
Bench dip x 15-20 seconds
Station 3
Plyo push up x 10-15 reps
Rest remaining time of each set
Station 1
Feet elevated shoulder tap x 20-30 seconds
Station 2
Bench dip x 15-20 seconds
Station 3
Plyo push up x 10-15 reps
Rest remaining time of each set
Modifications
Substitution for strict pull up x 9 reps:
Bent over row or DB bent over row x 9 reps
Substitution for bike x 9 calories:
Row x 9 calories / run x 200 meters / spider climber x 18 reps
Bent over row or DB bent over row x 9 reps
Substitution for bike x 9 calories:
Row x 9 calories / run x 200 meters / spider climber x 18 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Power clean:
https://youtu.be/AbJEX5trkkU
1-1-2 DB bench press:
https://youtu.be/GhXQtW2xPro
DB bench press:
https://youtu.be/hBgI282QNE8
Ground to overhead:
https://youtu.be/TAu00un5V3E
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Back rack lunge:
https://youtu.be/h597_xUTL_o
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
https://youtu.be/lXUUM1itAkU
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Power clean:
https://youtu.be/AbJEX5trkkU
1-1-2 DB bench press:
https://youtu.be/GhXQtW2xPro
DB bench press:
https://youtu.be/hBgI282QNE8
Ground to overhead:
https://youtu.be/TAu00un5V3E
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Back rack lunge:
https://youtu.be/h597_xUTL_o
Feet elevated shoulder tap:
https://youtu.be/643c_UblR40
Bench dip:
https://youtu.be/sbKPRzlkJgo
Plyo push up:
https://youtu.be/BrMPVut0aRM
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
(4 high hang clean + 3 hang clean + 2 clean) x 2 reps @ 40-50%
Rest 2 minutes
(2 hang clean + 1 clean) x 2 reps @ 50-60%
Rest 2 minutes
Clean x 1 rep @ 60-70%
Rest 2 minutes
(4 high hang clean + 3 hang clean + 2 clean) x 2 reps @ 40-50%
Rest 2 minutes
(2 hang clean + 1 clean) x 2 reps @ 50-60%
Rest 2 minutes
Clean x 1 rep @ 60-70%
Rest 2 minutes
Part B)
5 sets
Pause back squat x 3 reps @ 5 seconds pause in squat
Sets 1-2: 50+%
Sets 3-4: 60+%
Set 5: 70+%
Rest 2 minutes between sets
Pause back squat x 3 reps @ 5 seconds pause in squat
Sets 1-2: 50+%
Sets 3-4: 60+%
Set 5: 70+%
Rest 2 minutes between sets
Part C)
3 sets
Fire hydrant extension x 30 seconds each side
Rest 30 seconds
Plank leg lift x 60 seconds
Rest 60 seconds
Fire hydrant extension x 30 seconds each side
Rest 30 seconds
Plank leg lift x 60 seconds
Rest 60 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
High hang clean:
https://youtu.be/EhjYFEycVko
Hang clean:
https://youtu.be/3eMcMSHAiME
Clean:
https://youtu.be/yT489tRHZg8
Pause back squat:
https://youtu.be/HsnyHv61qMo
Fire hydrant extension:
https://youtu.be/vFrSauhr1YA
Plank leg lift:
https://youtu.be/P619Ffp_UWU
https://youtu.be/EhjYFEycVko
Hang clean:
https://youtu.be/3eMcMSHAiME
Clean:
https://youtu.be/yT489tRHZg8
Pause back squat:
https://youtu.be/HsnyHv61qMo
Fire hydrant extension:
https://youtu.be/vFrSauhr1YA
Plank leg lift:
https://youtu.be/P619Ffp_UWU
THURSDAY
DECEMBER 23rd, 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 24th, 2021
Live for today!
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 11
As many rounds as possible in 12 minutes
Pop squat x 11 reps
Deadlift jump x 22 reps
DB push press x 11 reps
Tuck up x 11 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Day 11
As many rounds as possible in 12 minutes
Pop squat x 11 reps
Deadlift jump x 22 reps
DB push press x 11 reps
Tuck up x 11 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
Single leg banded hamstring curl x 30 seconds each side
Rest 10 seconds
Banded side step x 60 seconds
Rest 10 seconds
Banded monster walk x 60 seconds
Rest 10 seconds
Single leg banded hamstring curl x 30 seconds each side
Rest 10 seconds
Banded side step x 60 seconds
Rest 10 seconds
Banded monster walk x 60 seconds
Rest 10 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Pop squat:
https://youtu.be/88ar-MUh2ro
Deadlift jump:
https://youtu.be/VAOh9hgLDjY
DB push press:
https://youtu.be/znW6BTFr6Io
Tuck up:
https://youtu.be/iT6izuDopbU
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
Banded monster walk:
https://youtu.be/vPyPEAabmDI
https://youtu.be/88ar-MUh2ro
Deadlift jump:
https://youtu.be/VAOh9hgLDjY
DB push press:
https://youtu.be/znW6BTFr6Io
Tuck up:
https://youtu.be/iT6izuDopbU
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
Banded monster walk:
https://youtu.be/vPyPEAabmDI
GS40
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 11
As many rounds as possible in 12 minutes
DB front squat x 11 reps
Down up x 11 reps
Push press x 11 reps
Hanging knee raise x 11 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
Day 11
As many rounds as possible in 12 minutes
DB front squat x 11 reps
Down up x 11 reps
Push press x 11 reps
Hanging knee raise x 11 reps
Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs
Part B)
6 sets
Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds
Banded side step x 60 seconds
Rest 30 seconds
Banded monster walk x 60 seconds
Rest 30 seconds
Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds
Banded side step x 60 seconds
Rest 30 seconds
Banded monster walk x 60 seconds
Rest 30 seconds
Modifications
Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps
Tuck up x 11 reps
MOVEMENT DEMOS
DB front squat:
https://youtu.be/NCgj_SxrMB4
Down up:
https://youtu.be/E-gzFtuecIs
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
Banded monster walk:
https://youtu.be/vPyPEAabmDI
https://youtu.be/NCgj_SxrMB4
Down up:
https://youtu.be/E-gzFtuecIs
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
Banded monster walk:
https://youtu.be/vPyPEAabmDI
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 16 minutes (4 sets)
Good morning x 8 reps @ moderate weight
DB box step up x 16 reps
Half push up hold x 20-30 seconds
Rest remaining time of each set
Good morning x 8 reps @ moderate weight
DB box step up x 16 reps
Half push up hold x 20-30 seconds
Rest remaining time of each set
Part B)
12 Days of Fitmas 🎄
Day 11
As many rounds as possible in 12 minutes
Wallball x 11 reps
Row x 11 calories
Push press x 11 reps
Hanging knee raise x 11 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Day 11
As many rounds as possible in 12 minutes
Wallball x 11 reps
Row x 11 calories
Push press x 11 reps
Hanging knee raise x 11 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part C)
5 sets
Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds
Banded side step x 60 seconds
Rest 30 seconds
Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds
Banded side step x 60 seconds
Rest 30 seconds
Modifications
Substitution for DB box step up x 16 reps:
DB front squat x 16 reps
Substitution for wallball x 11 reps:
Thruster or DB thruster x 11 reps / jumping air squat x 22 reps
Substitution for row x 11 calories:
Bike x 11 calories / run x 200 meters / front rack lunge x 11 reps / glute bridge x 11 reps
Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps
DB front squat x 16 reps
Substitution for wallball x 11 reps:
Thruster or DB thruster x 11 reps / jumping air squat x 22 reps
Substitution for row x 11 calories:
Bike x 11 calories / run x 200 meters / front rack lunge x 11 reps / glute bridge x 11 reps
Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps
MOVEMENT DEMOS
Good morning:
https://youtu.be/6h_68WCAs5U
DB box step up:
https://youtu.be/YXeyBZWOrhI
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
https://youtu.be/6h_68WCAs5U
DB box step up:
https://youtu.be/YXeyBZWOrhI
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Wallball:
https://youtu.be/eJ7TZf9JTFA
Push press:
https://youtu.be/cEwY4LL-hgU
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 12 minutes (4 sets)
Thruster 8 reps
Push press x 4 reps
Burpee over bar x 2 reps
Rest remaining time of each set
Thruster 8 reps
Push press x 4 reps
Burpee over bar x 2 reps
Rest remaining time of each set
Part B)
Every 4 minutes for 16 minutes (4 sets)
Good morning x 8 reps @ moderate weight
DB box step up x 16 reps
Half push up hold x 20-30 seconds
Rest remaining time of each set
Good morning x 8 reps @ moderate weight
DB box step up x 16 reps
Half push up hold x 20-30 seconds
Rest remaining time of each set
Part C)
12 Days of Fitmas 🎄
Day 11
As many rounds as possible in 12 minutes
Wallball x 11 reps
Row x 11 calories
Push press x 11 reps
Hanging knee raise x 11 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Day 11
As many rounds as possible in 12 minutes
Wallball x 11 reps
Row x 11 calories
Push press x 11 reps
Hanging knee raise x 11 reps
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part D)
5 sets
Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds
Banded side step x 60 seconds
Rest 30 seconds
Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds
Banded side step x 60 seconds
Rest 30 seconds
Modifications
Substitution for DB box step up x 16 reps:
DB front squat x 16 reps
Substitution for wallball x 11 reps:
Thruster or DB thruster x 11 reps / jumping air squat x 22 reps
Substitution for row x 11 calories:
Bike x 11 calories / run x 200 meters / front rack lunge x 11 reps / glute bridge x 11 reps
Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps
DB front squat x 16 reps
Substitution for wallball x 11 reps:
Thruster or DB thruster x 11 reps / jumping air squat x 22 reps
Substitution for row x 11 calories:
Bike x 11 calories / run x 200 meters / front rack lunge x 11 reps / glute bridge x 11 reps
Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps
MOVEMENT DEMOS
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Good morning:
https://youtu.be/6h_68WCAs5U
DB box step up:
https://youtu.be/YXeyBZWOrhI
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Wallball:
https://youtu.be/eJ7TZf9JTFA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
https://youtu.be/Jj6Ua6fbLOA
Push press:
https://youtu.be/cEwY4LL-hgU
Burpee over bar:
https://youtu.be/l2NePOvFXas
Good morning:
https://youtu.be/6h_68WCAs5U
DB box step up:
https://youtu.be/YXeyBZWOrhI
Half push up hold:
https://youtu.be/LOPZjjsPy1Q
Wallball:
https://youtu.be/eJ7TZf9JTFA
Hanging knee raise:
https://youtu.be/YoqU047BHRs
Single leg banded hamstring curl:
https://youtu.be/aDttjbdVBUw
Banded side step:
https://youtu.be/VPPBMNRWayk
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 sets
Deadlift x 8 reps
Supine DB bent over row x 16 reps
Sets 1-2: 50+%
Sets 3-4: 60+%
Rest 90 seconds between sets
Deadlift x 8 reps
Supine DB bent over row x 16 reps
Sets 1-2: 50+%
Sets 3-4: 60+%
Rest 90 seconds between sets
Part B)
Every minute for 10 minutes (10 sets)
Strict pull up x 3-6
Rest remaining time of each set
Strict pull up x 3-6
Rest remaining time of each set
Part C)
4 sets
Hands overhead sit up x 25 reps
Crossbody v up x 25 reps
Toe touch x 25 reps
Rest 90 seconds between sets
Hands overhead sit up x 25 reps
Crossbody v up x 25 reps
Toe touch x 25 reps
Rest 90 seconds between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Supine DB bent over row:
https://youtu.be/YJ7DkXZEhsc
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Toe touch:
https://youtu.be/MnuowLijWGM
https://youtu.be/lXUUM1itAkU
Supine DB bent over row:
https://youtu.be/YJ7DkXZEhsc
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
Crossbody v up:
https://youtu.be/5uvi1EiZ13k
Toe touch:
https://youtu.be/MnuowLijWGM
SATURDAY
DECEMBER 25th, 2021
Find the tribe that matches your vibe.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Modifications
Substitution for run x 100 meters:
Quick tap x 100 reps
Quick tap x 100 reps
MOVEMENT DEMOS
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
GS40
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Modifications
Substitution for run x 100 meters:
Quick tap x 100 reps
Quick tap x 100 reps
MOVEMENT DEMOS
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
GS60
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Modifications
Substitution for run x 100 meters:
Quick tap x 100 reps
Quick tap x 100 reps
MOVEMENT DEMOS
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
GS80
WARM UP
WORKOUT
Workout Details
Part A)
12 Days of Fitmas 🎄
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Day 12
For time
Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps
Time cap: 25 minutes
Modifications
Substitution for run x 100 meters:
Quick tap x 100 reps
Quick tap x 100 reps
MOVEMENT DEMOS
Jumping air squat:
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
https://youtu.be/VkX3-WfJAps
Broad jump:
https://youtu.be/mOUCwjp6xs8
Plank to knee tap:
https://youtu.be/2EijNlDVDro
Burpee:
https://youtu.be/YbnnsqGosjE
V up:
https://youtu.be/Ollh8Wz7Kx8
Floor touch to jump:
https://youtu.be/cxnViCCw5D0
Push up:
https://youtu.be/A0kHvANcgZk
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Russian twist:
https://youtu.be/MNYz1CiJA2g
Cossack squat:
https://youtu.be/jgwCIsyHDyY
Back extension:
https://youtu.be/2IgJCgKD4wM
Lunge:
https://youtu.be/QT9qNmPv7nE
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 sets
Front squat x 5 reps @ 60-70%
Rest 30 seconds
Double under x 30 reps or single under x 60 reps
Strict pull up x 8 reps
Rest 2 minutes
Front squat x 5 reps @ 60-70%
Rest 30 seconds
Double under x 30 reps or single under x 60 reps
Strict pull 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 + alternating DB snatch x 10 reps
Station 2
DB floor press x 10 reps + DB plank slide x 10 reps
Rest remaining time of each set
Station 1
Bench press x 5 reps + alternating DB snatch x 10 reps
Station 2
DB floor press x 10 reps + DB plank slide x 10 reps
Rest remaining time of each set
Part C)
4 sets
DB lateral raise x 10 reps
Rest 15 seconds
DB front raise x 10 reps
Rest 15 seconds
High to low plank x 10 reps
Rest 30 seconds
DB lateral raise x 10 reps
Rest 15 seconds
DB front raise x 10 reps
Rest 15 seconds
High to low plank x 10 reps
Rest 30 seconds
Modifications
No modifications for today.
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Bench press:
https://youtu.be/OfAP9W7eF7Q
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
DB front raise:
https://youtu.be/LoJl47WAB3g
High to low plank:
https://youtu.be/lac7_AjvVnI
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Strict pull up:
https://youtu.be/FcQ1t9hUL5M
Bench press:
https://youtu.be/OfAP9W7eF7Q
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
DB floor press:
https://youtu.be/zFe1KItJKfo
DB plank slide:
https://youtu.be/A-dNwGE3OVo
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
DB front raise:
https://youtu.be/LoJl47WAB3g
High to low plank:
https://youtu.be/lac7_AjvVnI
SUNDAY
DECEMBER 26th, 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