Week 52 | December 2021
MONDAY
DECEMBER 27th, 2021
Be KIND whenever possible.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Air squat x 7 reps
Alternating DB snatch x 9 reps
Down up x 12 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Air squat x 7 reps
Alternating DB snatch x 9 reps
Down up x 12 reps
Time cap: 10 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
Banded deadbug x 60 seconds
Rest 30 seconds
2 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Banded deadbug x 60 seconds
Rest 30 seconds
2 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Modifications
No modifications for today.
MOVEMENT DEMOS
Air squat:
https://youtu.be/aCsSvnjockk
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Down up:
https://youtu.be/E-gzFtuecIs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
https://youtu.be/aCsSvnjockk
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Down up:
https://youtu.be/E-gzFtuecIs
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
GS40
WARM UP
WORKOUT
Workout Details
Part A)
5 rounds for time
Walking lunge x 50 reps
Box jump x 7 reps
Alternating DB snatch x 9 reps
Burpee over DB x 12 reps
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Walking lunge x 50 reps
Box jump x 7 reps
Alternating DB snatch x 9 reps
Burpee over DB x 12 reps
Time cap: 18 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
4 sets
Banded deadbug x 60 seconds
Rest 30 seconds
4 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Banded deadbug x 60 seconds
Rest 30 seconds
4 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Modifications
Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps
Broad jump x 7 reps / pop squat x 7 reps
MOVEMENT DEMOS
Walking lunge:
https://youtu.be/tL4jZh4NVHs
Box jump:
https://youtu.be/rNaluifn1BA
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
https://youtu.be/tL4jZh4NVHs
Box jump:
https://youtu.be/rNaluifn1BA
Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g
Burpee over DB:
https://youtu.be/8YthCxc9t8Q
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 18 minutes (6 sets)
Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side
Rest remaining time of each set
Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side
Rest remaining time of each set
Part B)
5 rounds for time
Row x 250 meters
Box jump x 7 reps
Plate ground to overhead x 9 reps
Time cap: 12 minutes
Row x 250 meters
Box jump x 7 reps
Plate ground to overhead x 9 reps
Time cap: 12 minutes
Part C)
2 sets
Banded deadbug x 60 seconds
Rest 30 seconds
2 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Banded deadbug x 60 seconds
Rest 30 seconds
2 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Modifications
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps
Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps
Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps
MOVEMENT DEMOS
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded pallof press:
https://youtu.be/b6iw04FYmXk
Box jump:
https://youtu.be/rNaluifn1BA
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
https://youtu.be/lXUUM1itAkU
Banded pallof press:
https://youtu.be/b6iw04FYmXk
Box jump:
https://youtu.be/rNaluifn1BA
Plate ground to overhead:
https://youtu.be/M_03fmgvmw0
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
GS80
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Strict press x 2 reps @ 80-90%
DB lateral lunge x 16 reps
Rest 2 minutes between sets
Strict press x 2 reps @ 80-90%
DB lateral lunge x 16 reps
Rest 2 minutes between sets
Part B)
Every 3 minutes for 18 minutes (6 sets)
Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side
Rest remaining time of each set
Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side
Rest remaining time of each set
Part C)
5 rounds for time
Row x 250 meters
Box jump x 7 reps
Ground to overhead x 9 reps
Time cap: 12 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Row x 250 meters
Box jump x 7 reps
Ground to overhead x 9 reps
Time cap: 12 minutes
Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
Part D)
2 sets
Banded deadbug x 60 seconds
Rest 30 seconds
2 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Banded deadbug x 60 seconds
Rest 30 seconds
2 sets
Banded side lying leg raise x 30 seconds each side
Rest 30 seconds
Rest as needed between sets
Modifications
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps
Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps
Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps
MOVEMENT DEMOS
Strict press:
https://youtu.be/rDxIXuA75Ww
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded pallof press:
https://youtu.be/b6iw04FYmXk
Box jump:
https://youtu.be/rNaluifn1BA
Ground to overhead:
https://youtu.be/TAu00un5V3E
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
https://youtu.be/rDxIXuA75Ww
DB lateral lunge:
https://youtu.be/EpRYlmjK7HE
Deadlift:
https://youtu.be/lXUUM1itAkU
Banded pallof press:
https://youtu.be/b6iw04FYmXk
Box jump:
https://youtu.be/rNaluifn1BA
Ground to overhead:
https://youtu.be/TAu00un5V3E
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
Banded side lying leg raise:
https://youtu.be/ryZx-tWf-qw
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: 55+%
Sets 3-4: 65+%
Sets 5-8: 75+%
Rest remaining time of each set
Power snatch x 1 rep + hang snatch x 1 rep
Sets 1-2: 55+%
Sets 3-4: 65+%
Sets 5-8: 75+%
Rest remaining time of each set
Part B)
5 sets
Tempo overhead squat x 3 reps @ seconds descent
Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%
Rest 2 minutes between sets
Tempo overhead squat x 3 reps @ seconds descent
Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%
Rest 2 minutes between sets
Part C)
3 sets
Reverse snow angel x 20 reps
Rest 15 seconds
Wall slide x 20 reps
Rest 15 seconds
Plank to knee tap x 20 reps
Rest 15 seconds
Reverse snow angel x 20 reps
Rest 15 seconds
Wall slide x 20 reps
Rest 15 seconds
Plank to knee 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
Reverse snow angel:
https://youtu.be/hcBfwFtKXoM
Wall slide:
https://youtu.be/DGAH8iyFY-M
Plank to knee tap:
https://youtu.be/2EijNlDVDro
https://youtu.be/MmHPIjbsW28
Hang snatch:
https://youtu.be/BFAcAi0NHuM
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Reverse snow angel:
https://youtu.be/hcBfwFtKXoM
Wall slide:
https://youtu.be/DGAH8iyFY-M
Plank to knee tap:
https://youtu.be/2EijNlDVDro
TUESDAY
DECEMBER 28th, 2021
Be you. Do you. FOR YOU.
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GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
Every 4 minutes for 12 minutes (3 sets)
Air squat x 20-30 reps
Down up devils press x 9 reps
Air squat x 15-25 reps
Down up devils press x 6 reps
Air squat x 5-20 reps
Down up devils press x 3 reps
Rest remaining time of each set
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Air squat x 20-30 reps
Down up devils press x 9 reps
Air squat x 15-25 reps
Down up devils press x 6 reps
Air squat x 5-20 reps
Down up devils press x 3 reps
Rest remaining time of each set
Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
Part B)
Rotate stations every minute for 6 minutes (3 sets)
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
Air squat:
https://youtu.be/aCsSvnjockk
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
https://youtu.be/aCsSvnjockk
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
GS40
WARM UP
WORKOUT
Workout Details
Part A)
Every 10 minutes for 20 minutes (2 sets)
Air squat x 50-75 reps
Down up devils press x 12 reps
Air squat x 25-50 reps
Down up devils press x 9 reps
Air squat x 10-25 reps
Down up devils press x 6 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Air squat x 50-75 reps
Down up devils press x 12 reps
Air squat x 25-50 reps
Down up devils press x 9 reps
Air squat x 10-25 reps
Down up devils press x 6 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
Rotate stations every minute for 10 minutes (5 sets)
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Modifications
No modifications for today.
MOVEMENT DEMOS
Air squat:
https://youtu.be/aCsSvnjockk
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
https://youtu.be/aCsSvnjockk
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds
Rest remaining time of each set
Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds
Rest remaining time of each set
Part B)
Every 10 minutes for 20 minutes (2 sets)
Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Modifications
Substitution for supinated bar hang x 20-40 seconds:
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds
Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds
Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps
MOVEMENT DEMOS
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Superman hold:
https://youtu.be/_9m66z0DYGs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
https://youtu.be/KyFu3kkxcQc
Superman hold:
https://youtu.be/_9m66z0DYGs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
GS80
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Snatch deadlift x 1 rep + hang power snatch x 1 rep + hang snatch x 1 rep
Set 1-2: 60-70%
Set 3-4: 70-80%
Set 5: 80+%
Rest 2 minutes between sets
Snatch deadlift x 1 rep + hang power snatch x 1 rep + hang snatch x 1 rep
Set 1-2: 60-70%
Set 3-4: 70-80%
Set 5: 80+%
Rest 2 minutes between sets
Part B)
Every 90 seconds for 9 minutes (6 sets)
Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds
Rest remaining time of each set
Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds
Rest remaining time of each set
Part C)
Every 10 minutes for 20 minutes (2 sets)
Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps
Rest remaining time of each set
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
Rotate stations every minute for 8 minutes (4 sets)
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Station 1
Flutter kick x 30-40 seconds
Station 2
Seated L sit hold x 30-40 seconds
Rest remaining time of each set
Modifications
Substitution for supinated bar hang x 20-40 seconds:
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds
Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds
Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps
MOVEMENT DEMOS
Snatch deadlift:
https://youtu.be/ayfgQJJsRzA
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang squat snatch:
https://youtu.be/BFAcAi0NHuM
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Superman hold:
https://youtu.be/_9m66z0DYGs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
https://youtu.be/ayfgQJJsRzA
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Hang squat snatch:
https://youtu.be/BFAcAi0NHuM
Supinated bar hang:
https://youtu.be/KyFu3kkxcQc
Superman hold:
https://youtu.be/_9m66z0DYGs
Down up devils press:
https://youtu.be/6bBOuVzcj7U
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Seated L sit hold:
https://youtu.be/KrLAe1q_UaE
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
Every 30 seconds for 10 minutes (20 sets)
Banded deadlift x 1 rep @ 60%
Rest remaining time of each set
Banded deadlift x 1 rep @ 60%
Rest remaining time of each set
Part B)
3 sets
Tempo bulgarian split squats x 8 reps each side @ 3 seconds descent
Light to moderate weight
Rest 90 seconds between sets
Tempo bulgarian split squats x 8 reps each side @ 3 seconds descent
Light to moderate weight
Rest 90 seconds between sets
Part C)
4 sets
Hollow rock x 20-30 seconds
Tuck up x 20-30 reps
Flutter kick x 20-30 seconds
Rest 60 seconds between sets
Hollow rock x 20-30 seconds
Tuck up x 20-30 reps
Flutter kick 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
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Tuck up:
https://youtu.be/iT6izuDopbU
Flutterkick:
https://youtu.be/eXHVnJKEwKI
https://youtu.be/JPYazfE8BFU
Bulgarian split squat
https://youtu.be/CgwEVZUtDHU
Hollow rock:
https://youtu.be/-YNnXtNAj4k
Tuck up:
https://youtu.be/iT6izuDopbU
Flutterkick:
https://youtu.be/eXHVnJKEwKI
WEDNESDAY
DECEMBER 29th, 2021
Be SAVAGE. Not average.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 10 minutes
Double under or single under x 80 reps
DB thruster x 30 reps
DB walking lunge x 30 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Double under or single under x 80 reps
DB thruster x 30 reps
DB walking lunge x 30 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
2 sets
DB bent over YTA x 8 reps
Rest 10 seconds
DB snow angel x 8 reps
Rest 10 seconds
DB bicep curl x 8 reps
Rest 10 seconds
DB bent over YTA x 8 reps
Rest 10 seconds
DB snow angel x 8 reps
Rest 10 seconds
DB bicep curl x 8 reps
Rest 10 seconds
Modifications
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps
Quick tap x 80 reps / bicycle kick x 80 reps
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
DB thruster:
https://youtu.be/Jj6Ua6fbLOA
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
https://youtu.be/SqGUx2OolfM
DB thruster:
https://youtu.be/Jj6Ua6fbLOA
DB walking lunge:
https://youtu.be/FEngJY7fx8Y
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 20 minutes
Double under or single under x 80 reps
Thruster x 30 reps
DB box step over x 30 reps
Level 1: BB: 35lbs / DB: 15lbs
Level 2: BB: 55lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
Double under or single under x 80 reps
Thruster x 30 reps
DB box step over x 30 reps
Level 1: BB: 35lbs / DB: 15lbs
Level 2: BB: 55lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
Part B)
3 sets
DB bent over YTA x 8 reps
Rest 15 seconds
DB snow angel x 8 reps
Rest 15 seconds
DB bicep curl x 8 reps
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 15 seconds
DB snow angel x 8 reps
Rest 15 seconds
DB bicep curl x 8 reps
Rest 30 seconds
Modifications
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps
Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
Quick tap x 80 reps / bicycle kick x 80 reps
Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
MOVEMENT DEMOS
Double under:
https://youtu.be/SqGUx2OolfM
Thruster:
https://youtu.be/Jj6Ua6fbLOA
DB box step over:
https://youtu.be/-YvO_8BXuow
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
https://youtu.be/SqGUx2OolfM
Thruster:
https://youtu.be/Jj6Ua6fbLOA
DB box step over:
https://youtu.be/-YvO_8BXuow
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 minutes for 12 minutes (6 sets)
Bench press x 4 reps
Goblet cossack squat x 12 reps
Rest remaining time of each set
Bench press x 4 reps
Goblet cossack squat x 12 reps
Rest remaining time of each set
Part B)
As many rounds as possible in 20 minutes
Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part C)
3 sets
DB bent over YTA x 8 reps
Rest 15 seconds
DB snow angel x 8 reps
Rest 15 seconds
DB bicep curl x 8 reps
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 15 seconds
DB snow angel x 8 reps
Rest 15 seconds
DB bicep curl x 8 reps
Rest 30 seconds
Modifications
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps
Substitution for wallball x 30 reps:
DB thruster x 30 reps
Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
Quick tap x 80 reps / bicycle kick x 80 reps
Substitution for wallball x 30 reps:
DB thruster x 30 reps
Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
MOVEMENT DEMOS
Bench press:
https://youtu.be/OfAP9W7eF7Q
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Double under:
https://youtu.be/SqGUx2OolfM
Wallball:
https://youtu.be/eJ7TZf9JTFA
DB box step over:
https://youtu.be/-YvO_8BXuow
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
https://youtu.be/OfAP9W7eF7Q
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Double under:
https://youtu.be/SqGUx2OolfM
Wallball:
https://youtu.be/eJ7TZf9JTFA
DB box step over:
https://youtu.be/-YvO_8BXuow
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 3 minutes for 15 minutes (5 sets)
Front squat x 5 reps @55-65%
Double under or single under x 60 seconds
V up x 5 reps
Rest remaining time of each set
Front squat x 5 reps @55-65%
Double under or single under x 60 seconds
V up x 5 reps
Rest remaining time of each set
Part B)
Every 2 minutes for 12 minutes (6 sets)
Bench press x 4 reps
Goblet cossack squat x 12 reps
Rest remaining time of each set
Bench press x 4 reps
Goblet cossack squat x 12 reps
Rest remaining time of each set
Part C)
As many rounds as possible in 20 minutes
Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part D)
3 sets
DB bent over YTA x 8 reps
Rest 15 seconds
DB snow angel x 8 reps
Rest 15 seconds
DB bicep curl x 8 reps
Rest 30 seconds
DB bent over YTA x 8 reps
Rest 15 seconds
DB snow angel x 8 reps
Rest 15 seconds
DB bicep curl 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
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps
Substitution for wallball x 30 reps:
DB thruster x 30 reps
Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
Mountain climber x 60 seconds / bicycle kick x 60 seconds
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps
Substitution for wallball x 30 reps:
DB thruster x 30 reps
Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
MOVEMENT DEMOS
Front squat:
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Bench press:
https://youtu.be/OfAP9W7eF7Q
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Double under:
https://youtu.be/SqGUx2OolfM
Wallball:
https://youtu.be/eJ7TZf9JTFA
DB box step over:
https://youtu.be/-YvO_8BXuow
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
https://youtu.be/-_Nw3jP6J1w
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Bench press:
https://youtu.be/OfAP9W7eF7Q
Goblet cossack squat:
https://youtu.be/vhfi6iQ6cgc
Double under:
https://youtu.be/SqGUx2OolfM
Wallball:
https://youtu.be/eJ7TZf9JTFA
DB box step over:
https://youtu.be/-YvO_8BXuow
DB bent over YTA:
https://youtu.be/YxKniwNQjgM
DB snow angel:
https://youtu.be/8YHUlS8CeHc
DB bicep curl:
https://youtu.be/X8UJN8RbQUM
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
5 sets
Pause split jerk x 3 reps (Pause in catch @ 2 seconds)
Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%
Rest 2 minutes between sets
Pause split jerk x 3 reps (Pause in catch @ 2 seconds)
Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%
Rest 2 minutes between sets
Part B)
Every 3 minutes for 9 minutes (3 sets)
Back squat x 10 reps
Sets 1: 55%
Set 2: 60%
Set 3: 65+%
Rest remaining time of each set
Back squat x 10 reps
Sets 1: 55%
Set 2: 60%
Set 3: 65+%
Rest remaining time of each set
Part C)
2 sets
Cuban press x 10 reps
DB lateral raise x 10 reps
DB lateral raise hold x 10 seconds
DB front raise x 10 reps
DB front raise hold x 10 seconds
Rest 60 seconds between sets
Cuban press x 10 reps
DB lateral raise x 10 reps
DB lateral raise hold x 10 seconds
DB front raise x 10 reps
DB front raise hold x 10 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
Cuban press:
https://youtu.be/nLuN7k5Sbpg
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
DB front raise:
https://youtu.be/LoJl47WAB3g
DB front raise hold:
https://youtu.be/tTOq9qESZrw
https://youtu.be/qjcKmLAM2CE
Back squat:
https://youtu.be/HsnyHv61qMo
Cuban press:
https://youtu.be/nLuN7k5Sbpg
DB lateral raise:
https://youtu.be/ntOPR3ZhWYg
DB lateral raise hold:
https://youtu.be/iYqwCdtmbks
DB front raise:
https://youtu.be/LoJl47WAB3g
DB front raise hold:
https://youtu.be/tTOq9qESZrw
THURSDAY
DECEMBER 30th, 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 31st, 2021
Prove them WRONG.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
NYE workout
3 rounds for time
DB front squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
DB thruster x 7 reps
DB front rack lunge x 6 reps
DB deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
DB split lunge x 2 reps each side
DB woman maker x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
3 rounds for time
DB front squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
DB thruster x 7 reps
DB front rack lunge x 6 reps
DB deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
DB split lunge x 2 reps each side
DB woman maker x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
Part B)
Every 3 minutes for 6 minutes (2 sets)
DB plank slide x 10 reps each side
Hands overhead overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
DB plank slide x 10 reps each side
Hands overhead overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
Modifications
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps
Quick tap x 22 reps / high knee x 22 reps
MOVEMENT DEMOS
DB front squat:
https://youtu.be/NCgj_SxrMB4
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB deadlift:
https://youtu.be/vApb63rw1_Q
Double DB snatch:
https://youtu.be/yktuyFDEblI
Burpee:
https://youtu.be/YbnnsqGosjE
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
https://youtu.be/NCgj_SxrMB4
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
DB thruster:
https://youtu.be/8yPcDDvWqsE
DB front rack lunge:
https://youtu.be/lxco6qQ8mc0
DB deadlift:
https://youtu.be/vApb63rw1_Q
Double DB snatch:
https://youtu.be/yktuyFDEblI
Burpee:
https://youtu.be/YbnnsqGosjE
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB woman maker:
https://youtu.be/_6vbOXBLCD4
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Hands overhead sit up:
https://youtu.be/gHZjoE49wZo
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GS40
WARM UP
WORKOUT
Workout Details
Part A)
NYE workout
3 rounds for time
Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
Front squat x 2 reps
Bear complex x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs
3 rounds for time
Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
Front squat x 2 reps
Bear complex x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs
Part B)
Every 3 minutes for 9 minutes (3 sets)
DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
Modifications
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps
Quick tap x 22 reps / high knee x 22 reps
MOVEMENT DEMOS
Back squat:
https://youtu.be/HsnyHv61qMo
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Deadlift:
https://youtu.be/lXUUM1itAkU
Double DB snatch:
https://youtu.be/yktuyFDEblI
Burpee:
https://youtu.be/YbnnsqGosjE
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bear complex:
https://youtu.be/8cHzlT6WH_0
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
https://youtu.be/HsnyHv61qMo
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Deadlift:
https://youtu.be/lXUUM1itAkU
Double DB snatch:
https://youtu.be/yktuyFDEblI
Burpee:
https://youtu.be/YbnnsqGosjE
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bear complex:
https://youtu.be/8cHzlT6WH_0
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GS60
WARM UP
WORKOUT
Workout Details
Part A)
2 sets
Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps
Rest 90 seconds between sets
Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps
Rest 90 seconds between sets
Part B)
NYE workout
3 rounds for time
Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs
3 rounds for time
Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs
Part C)
Every 3 minutes for 9 minutes (3 sets)
DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
Modifications
Substitution for concept 2 hamstring curl x 10 reps:
Glute bridge walkout x 10 reps
Substitution for overhead squat x 3 reps:
Burpee x 3 reps
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps
Glute bridge walkout x 10 reps
Substitution for overhead squat x 3 reps:
Burpee x 3 reps
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps
MOVEMENT DEMOS
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Concept 2 hamstring curl:
https://youtu.be/ksdXW6aCljQ
Back squat:
https://youtu.be/HsnyHv61qMo
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Deadlift:
https://youtu.be/lXUUM1itAkU
Double DB snatch:
https://youtu.be/yktuyFDEblI
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bear complex:
https://youtu.be/8cHzlT6WH_0
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Concept 2 hamstring curl:
https://youtu.be/ksdXW6aCljQ
Back squat:
https://youtu.be/HsnyHv61qMo
DB power clean:
https://youtu.be/sSNzlQt_WI0
DB shoulder to overhead:
https://youtu.be/zW2STdOW6TA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Deadlift:
https://youtu.be/lXUUM1itAkU
Double DB snatch:
https://youtu.be/yktuyFDEblI
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Front squat:
https://youtu.be/-_Nw3jP6J1w
Bear complex:
https://youtu.be/8cHzlT6WH_0
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 minutes for 10 minutes (5 sets)
Bear complex x 1 rep
Rest remaining time of each set
Moderate to heavy weight
Bear complex x 1 rep
Rest remaining time of each set
Moderate to heavy weight
Part B)
2 sets
Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps
Rest 90 seconds between sets
Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps
Rest 90 seconds between sets
Part C)
NYE workout
3 rounds for time
Back squat x 10 reps
Power clean x 9 reps
Shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Hang power snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
3 rounds for time
Back squat x 10 reps
Power clean x 9 reps
Shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Hang power snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep
Round 1:
Perform 22 russian twist after each movement
Round 2:
Perform 22 double under or single under after each movement
Round 3:
Perform 22 mountain climber after each movement
Time cap: 22 minutes
Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
Part D)
Every 3 minutes for 9 minutes (3 sets)
DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds
Rest remaining time of each set
Modifications
Substitution for concept 2 hamstring curl x 10 reps:
Glute bridge walkout x 10 reps
Substitution for overhead squat x 3 reps:
Burpee x 3 reps
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps
Glute bridge walkout x 10 reps
Substitution for overhead squat x 3 reps:
Burpee x 3 reps
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps
MOVEMENT DEMOS
Bear complex:
https://youtu.be/8cHzlT6WH_0
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Concept 2 hamstring curl:
https://youtu.be/ksdXW6aCljQ
Back squat:
https://youtu.be/HsnyHv61qMo
Power clean:
https://youtu.be/AbJEX5trkkU
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Front squat:
https://youtu.be/-_Nw3jP6J1w
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
https://youtu.be/8cHzlT6WH_0
Hip thrust:
https://youtu.be/kxczTx009Bw
Hip thrust iso hold:
https://youtu.be/PBL8alGcawc
Concept 2 hamstring curl:
https://youtu.be/ksdXW6aCljQ
Back squat:
https://youtu.be/HsnyHv61qMo
Power clean:
https://youtu.be/AbJEX5trkkU
Shoulder to overhead:
https://youtu.be/MaTEJ5uQWyA
Thruster:
https://youtu.be/Jj6Ua6fbLOA
Front rack lunge:
https://youtu.be/GtFpfL51wZo
Deadlift:
https://youtu.be/lXUUM1itAkU
Hang power snatch:
https://youtu.be/KW3eHkdgPZA
Overhead squat:
https://youtu.be/iaj6zdfZhTI
Front squat:
https://youtu.be/-_Nw3jP6J1w
Russian twist:
https://youtu.be/MNYz1CiJA2g
Double under:
https://youtu.be/SqGUx2OolfM
Single under:
https://youtu.be/lzDV6Az0Sfg
Mountain climber:
https://youtu.be/SSUB7zrU6sg
DB plank slide:
https://youtu.be/A-dNwGE3OVo
Plate overhead sit up:
https://youtu.be/_j6T5M0llcg
Weighted plank hold:
https://youtu.be/AAzGgIu6ojc
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: 55+%
Sets 3-4: 65+%
Set 5: 75+%
Rest remaining time of each set
Power clean x 1 rep + hang clean x 1 rep
Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%
Rest remaining time of each set
Part B)
3 sets
Strict press x 5 reps
Set 1: 55+%
Set 2: 65+%
Set 3: 70+%
Rest 2 minutes between sets
Strict press x 5 reps
Set 1: 55+%
Set 2: 65+%
Set 3: 70+%
Rest 2 minutes between sets
Part C)
Every minute for 10 minutes (10 sets)
Banded deadbug x 15-45 seconds
Rest remaining time of each set
Banded deadbug 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 deadbug:
https://youtu.be/vvIiE3TyhhY
https://youtu.be/AbJEX5trkkU
Hang clean:
https://youtu.be/3eMcMSHAiME
Strict press:
https://youtu.be/rDxIXuA75Ww
Banded deadbug:
https://youtu.be/vvIiE3TyhhY
SATURDAY
JANUARY 1st, 2022
Today is another chance to BE BETTER.
-
GS20
-
GS40
-
GS60
-
GS80
-
GSOLY
GS20
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 15 minutes
Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds
Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds
Part B)
2 sets
Turkish get up x 5 reps each side
Rest 30 seconds
Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds
Turkish get up x 5 reps each side
Rest 30 seconds
Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
MOVEMENT DEMOS
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Plank hold:
https://youtu.be/TCZ3BireamU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Plank hold:
https://youtu.be/TCZ3BireamU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
GS40
WARM UP
WORKOUT
Workout Details
Part A)
As many rounds as possible in 25 minutes
Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds
Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds
Part B)
2 sets
Turkish get up x 5 reps each side
Rest 30 seconds
Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds
Turkish get up x 5 reps each side
Rest 30 seconds
Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds
Modifications
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/6DkSfh3ZLj0
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
https://youtu.be/6DkSfh3ZLj0
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
GS60
WARM UP
WORKOUT
Workout Details
Part A)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
Bike x 8-10 calories
Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds
Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps
Rest remaining time of each set
Station 1
Bike x 8-10 calories
Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds
Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps
Rest remaining time of each set
Part B)
As many rounds as possible in 25 minutes
Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories
Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories
Part C)
2 sets
Turkish get up x 5 reps each side
Rest 30 seconds
KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds
Turkish get up x 5 reps each side
Rest 30 seconds
KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds
Modifications
Substitution for bike x 8-10 calories:
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds
Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds
Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps
MOVEMENT DEMOS
Front squat:
https://youtu.be/6DkSfh3ZLj0
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
https://youtu.be/6DkSfh3ZLj0
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
GS80
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 seconds for 9 minutes (6 sets)
Barbell good morning x 30 seconds
DB renegade row x 30 seconds
Rest remaining time of each set
Barbell good morning x 30 seconds
DB renegade row x 30 seconds
Rest remaining time of each set
Part B)
Rotate stations every minute for 12 minutes (4 sets)
Station 1
Bike x 8-10 calories
Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds
Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps
Rest remaining time of each set
Station 1
Bike x 8-10 calories
Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds
Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps
Rest remaining time of each set
Part C)
As many rounds as possible in 25 minutes
Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories
Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories
Part D)
2 sets
Turkish get up x 5 reps each side
Rest 30 seconds
KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds
Turkish get up x 5 reps each side
Rest 30 seconds
KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds
Modifications
Substitution for bike x 8-10 calories:
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds
Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds
Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps
Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps
MOVEMENT DEMOS
Good morning:
https://youtu.be/6h_68WCAs5U
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
https://youtu.be/6h_68WCAs5U
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Hang power clean:
https://youtu.be/CgeMWG0_9kY
Mountain climber:
https://youtu.be/SSUB7zrU6sg
Shoulder tap:
https://youtu.be/RpmS9o8AhxM
Down up:
https://youtu.be/E-gzFtuecIs
Butterfly sit up:
https://youtu.be/ZY1j46ozHHU
Flutter kick:
https://youtu.be/eXHVnJKEwKI
Tuck up:
https://youtu.be/iT6izuDopbU
Turkish get up:
https://youtu.be/3tO8x61pAMY
Single arm KB farmers carry hold:
https://youtu.be/gLqHx5b6Jhk
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 1-4: 40-50%
Sets 5-8: 50-60%
Sets 9-12: 60-70%
Rest remaining time of each set
Pause front squat x 2 reps @ 3 seconds pause
Sets 1-4: 40-50%
Sets 5-8: 50-60%
Sets 9-12: 60-70%
Rest remaining time of each set
Part B)
5 sets
Bench press x 8 reps @ 60%
DB split lunge x 12 reps each side
Rest 60 seconds between sets
Bench press x 8 reps @ 60%
DB split lunge x 12 reps each side
Rest 60 seconds between sets
Part C)
3 sets
DB renegade row x 20 reps
Side leg plank raise x 20 reps each side
Rest 30 seconds between sets
DB renegade row x 20 reps
Side leg plank raise x 20 reps 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
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Side leg plank raise:
https://youtu.be/15962MeC1EY
https://youtu.be/-_Nw3jP6J1w
Bench press:
https://youtu.be/OfAP9W7eF7Q
DB split lunge:
https://youtu.be/zpVL54TR1e0
DB renegade row:
https://youtu.be/6DkSfh3ZLj0
Side leg plank raise:
https://youtu.be/15962MeC1EY
SUNDAY
JANUARY 2nd, 2022
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