Friday 11/06/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

You change the world by being YOURSELF.
 
Part A)
Every 3 Minutes For 9 Minutes (3 Sets):
15 Reverse Hypers
10 Bodyweight Death March
5 Push Ups
 
*Rest The Remainder Of The Set*
 
Part B)
Every 2 Minute For 8 Minutes (4 Sets):
30 Seconds Max Effort Russian Twists
30 Seconds Max Vertical Jumps
 
 
Modifications:
 
Substitution For 30 Seconds Max Effort Russian Twists:
- 30 Seconds Max Effort: Calorie On Any Machine / Burpees / High Plank Hold / Atomic Sit Ups / Mountain Climber Twists / Plank Jacks

Video Demos

Reverse Hyper

Bodyweight Death March

Push Up

Russian Twist

Vertical Jump

Workout

You change the world by being YOURSELF.
 
Part A)
Every 3 Minutes For 9 Minutes (3 Sets):
15 Banded Hamstring Curls
10 Death March
5 DB Push Ups
 
*Rest The Remainder Of The Set*
 
Part B)
Every 2 Minute For 10 Minutes (5 Sets):
30 Seconds Max Effort Calorie Row
30 Seconds Max Reps KB Swings
 
 
Modifications:
 
Substitution For 30 Seconds Max Effort Calorie Row:
- 30 Seconds Max Effort: Calorie On Any Machine / Burpees / High Plank Hold / Atomic Sit Ups / Mountain Climber Twists / Plank Jacks

Video Demos

Banded Hamstring Curl

Death March

Dumbbell Push Up

Kettlebell Swing

Workout

You change the world by being YOURSELF.
 
Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
5 10 Bent Over YTAs
45-60 Seconds Frog Pumps
5 DB Lawnmowers (Each Side)
 
*Rest The Remainder Of The Set*
 
Part B)
Every 3 Minutes For 9 Minutes (3 Sets):
15 Banded Hamstring Curls
10 Death March
5 DB Push Ups
 
*Rest The Remainder Of The Set*
 
Part C)
Every 2 Minute For 10 Minutes (5 Sets):
30 Seconds Max Effort Calorie Row
30 Seconds Max Reps KB Swings
 
 
Modifications:
 
Substitution For 30 Seconds Max Effort Calorie Row:
- 30 Seconds Max Effort: Calorie On Any Machine / Burpees / High Plank Hold / Atomic Sit Ups / Mountain Climber Twists / Plank Jacks

Video Demos

Bent Over YTA

Frog Pump

Dumbbell Lawnmower

Banded Hamstring Curl

Death March

Dumbbell Push Up

Kettlebell Swing

Workout

You change the world by being YOURSELF.
 
Part A)
Every Minute For 5 Minutes (5 Sets):
Hang Squat Snatch + Squat Snatch
65-75% Of 1rm Squat Snatch
 
*Rest 1 Minute*
 
Every Minute For 6 Minutes (6 Sets):
Squat Snatch
75-85% of 1rm Squat Snatch
 
Part B)
Every 3 Minutes For 15 Minutes (5 Sets):
10 Bent Over YTAs
45-60 Seconds Frog Pumps
5 DB Lawnmowers (Each Side)
 
*Rest The Remainder Of The Set*
 
Part C)
Every 3 Minutes For 9 Minutes (3 Sets):
15 Banded Hamstring Curls
10 Death March
5 DB Push Ups
 
*Rest The Remainder Of The Set*
 
Part D)
Every 2 Minute For 10 Minutes (5 Sets):
30 Seconds Max Effort Calorie Row
30 Seconds Max Reps KB Swings
 
 
Modifications:
 
Substitution For 30 Seconds Max Effort Calorie Row:
- 30 Seconds Max Effort: Calorie On Any Machine / Burpees / High Plank Hold / Atomic Sit Ups / Mountain Climber Twists / Plank Jacks

Video Demos

Hang Squat Snatch

Squat Snatch

Bent Over YTA

Frog Pump

Dumbbell Lawnmower

Banded Hamstring Curl

Death March

Dumbbell Push Up

Kettlebell Swing