Week 51 | November 2021

MONDAY

DECEMBER 20th, 2021

See The Good.

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
Modifications
 
Substitution for bike x 7 calories:
Row x 7 calories / jumping air squat x 14 reps / jumping lunge x 14 reps
 

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
 
 
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
 
 
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
 
 
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
 
 
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
 

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
 
 
Part B)
 
5 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
 
 
Modifications
 
No modifications for today.
 

TUESDAY

DECEMBER 21st, 2021

Change the world by being yourself.

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
 
 
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
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS

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
 
 
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
 
 
Modifications
 
Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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

WEDNESDAY

DECEMBER 22nd, 2021

Take your DREAMS seriously.

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
 
 
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
Modifications
No modifications for today.

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
 
 
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
 
 
Modifications
 
Substitution for strict pull up x 9 reps:
Bent over row or DB bent over row x 9 reps
 

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
 
 
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
 
 
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
 
 
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
 

MOVEMENT DEMOS

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
 
 
Part B)
 
5 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
 
 
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
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

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
 
 
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
 
 
Part C)
 
3 sets

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.

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

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
 
 
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
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

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
 
 
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
 
 
Modifications
 
Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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

MOVEMENT DEMOS

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
 
 
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
 
 
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
 
 
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
 
 
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
 

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

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
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS


SATURDAY

DECEMBER 25th, 2021

Find the tribe that matches your vibe.

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
 

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

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
12 Days of Fitmas 🎄
Day 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

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

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

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
 
 
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
 
 
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
 
 
Modifications
 
No modifications for today.
 

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow