Friday 11/13/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

Don't complain. Enjoy the pain.
 
Part A)
Rotate Stations Every Minute For 4 Minutes (2 Sets):
 
Station 1: 8 Single Leg Hip Thrusts (Each Side)
Station 2: 12 Reverse Hypers
*Banded Optional*
 
Rotate Stations Every Minute For 4 Minutes (2 Sets):
 
Station 1: 8 Plyo Push Ups
Station 2: 12 Bent Over Lateral Raises
 
Part B)
As Many Rounds As Possible In 5 Minutes:
 
5 Atomic Sit Ups
10 Burpees
15 Plank Jumps
 
*Rest 1 Minute*
 
3 Rounds For Time (5 Minute Time Cap):
 
15 Plank Jumps
10 Burpees
5 Atomic Sit Ups
 
 
Modifications:
 
- No Modifications For Today.

Video Demos

Single Leg Hip Thrust

Reverse Hyper

Plyo Push Up

Bent Over Lateral Raise

Atomic Sit Up

Burpee

Plank Jump

Workout

Don't complain. Enjoy the pain.
 
Part A)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 8 Single Leg Weighted Hip Thrusts (Each Side)
Station 2: 12 Banded Reverse Hypers
 
*Rest 1 Minute*
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 8 Plyo Push Ups
Station 2: 12 DB Bent Over Seesaw Row
 
Part B)
As Many Rounds As Possible In 5 Minutes:
 
5 DB Hang Power Snatch
10 Burpees Over DB
15 Plank Jumps
 
*Rest 2 Minutes*
 
3 Rounds For Time (5 Minute Time Cap):
 
15 Plank Jumps
10 Burpees Over DB
5 DB Hang Power Snatch
 
 
Modifications:
 
- No Modifications For Today.

Video Demos

Single Leg Weighted Hip Thrust

Banded Reverse Hyper

Plyo Push Up

Dumbbell Bent Over Seesaw Row

Dumbbell Hang Power Snatch

Burpee Over Dumbbell

Plank Jump

Workout

Don't complain. Enjoy the pain.
 
Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
 
10 DB Lateral Raises
40-50 Second 45-60 Seconds Banded Side Steps
10 Banded Face Pulls
 
*Rest The Remainder Of The Set*
 
Part B)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 8 Single Leg Weighted Hip Thrusts (Each Side)
Station 2: 12 Banded Reverse Hypers
 
*Rest 1 Minute*
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 8 Plyo Push Ups
Station 2: 12 DB Bent Over Seesaw Row
 
Part C)
As Many Rounds As Possible In 5 Minutes:
 
5 DB Hang Power Snatch
10 Burpees Over DB
15 Plank Jumps
 
*Rest 2 Minutes*
 
3 Rounds For Time (5 Minute Time Cap):
 
15 Plank Jumps
10 Burpees Over DB
5 DB Hang Power Snatch
 
 
Modifications:
 
  - No Modifications For Today.

Video Demos

Dumbbell Lateral Raise

Banded Side Step

Banded Face Pull

Single Leg Weighted Hip Thrust

Banded Reverse Hyper

Plyo Push Up

Dumbbell Bent Over Seesaw Row

Dumbbell Hang Power Snatch

Burpee Over Dumbbell

Plank Jump

Workout

Don't complain. Enjoy the pain.
 
Part A)
Every Minute For 5 Minutes (5 Sets):
 
Hang Power Snatch + Squat Snatch
55-65% Of 1rm Squat Snatch
 
*Rest 1 Minute*
 
On a 12 Minute Clock:
 
Build To A Heavy Squat Snatch
*Start With Empty Bar And Build
 
Part B)
Every 3 Minutes For 15 Minutes (5 Sets):
 
10 DB Lateral Raises
40-50 Second 45-60 Seconds Banded Side Steps
10 Banded Face Pulls
 
*Rest The Remainder Of The Set*
 
Part C)
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 8 Single Leg Weighted Hip Thrusts (Each Side)
Station 2: 12 Banded Reverse Hypers
 
*Rest 1 Minute*
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
 
Station 1: 8 Plyo Push Ups
Station 2: 12 DB Bent Over Seesaw Row
 
Part D)
As Many Rounds As Possible In 5 Minutes:
 
5 Hang Power Snatch
10 Burpees Over Bar
15 Plank Jumps
 
*Rest 2 Minutes*
 
3 Rounds For Time (5 Minute Time Cap):
 
15 Plank Jumps
10 Burpees Over Bar
5 Hang Power Snatch
 
 
Modifications:
 
- No Modifications For Today.

Video Demos

Hang Power Snatch

Squat Snatch

DB Lateral Raise

Banded Side Step

Banded Face Pull

Single Leg Weighted Hip Thrust

Banded Reverse Hyper

Plyo Push Up

Dumbbell Bent Over Seesaw Row

Burpee Over Bar

Plank Jump