Friday 11/20/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Don't complain. Enjoy the pain.

Workout

 
10 Rounds For Time (18 Minute Time Cap):
 
12 Push Ups
9 Burpee Tuck Jump
6 Pop Squats
3 Deadlift Jumps
 
 
Modifications:
No Modifications For Today.

VIDEO DEMOS

Death March

High Plank Hold

Cossack Squat

Hollow Hold

Plank Jack

Plank Hold

Burpee

Lunge

Lateral Jumping Air Squat

Don't complain. Enjoy the pain.

Workout

 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
Max Banded Glute Bridges
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Weighted Cossack Squats (Each Side)
Max Banded Side Steps
 
For Time (12 Minute Time Cap):
 
10 Down Up Devils Press
10 DB Front Rack Lunges
10 Lateral Jumps Over DB
10 Mountain Climber Twists
 
 
Modifications:
No Modifications For Today.
 
 

VIDEO DEMOS

Single Leg Assisted DB Romanian Deadlift

Banded Glute Bridge

Weighted Cossack Squat

Banded Side Step

Down Up Devils Press

DB Front Rack Lunge

Lateral Jump Over DB

Mountain Climber Twist

Don't complain. Enjoy the pain.

Workout

 
Every 2:30 For 12:30 Minutes (5 Sets):
 
30 Double Unders / 60 Single Unders
5 Bench Press
*Build To A Heavy 5 Reps*
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
Max Banded Glute Bridges
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
10 Weighted Cossack Squats (Each Side)
Max Banded Side Steps
 
For Time (12 Minute Time Cap):
1000 Meter Row
 
*Rest 2 Minutes*
 
Remainder Of Time:
As Many Rounds As Possible:
 
10 Down Up Devils Press
10 DB Front Rack Lunges
10 Lateral Jumps Over DB
 
 
Modifications:
Substitution For 30 Double Unders / 60 Single Unders:
30 Plank Jacks / 60 Quick Taps / 60 High Knees / 30 Spider Climbers /15 Sit Ups
 
Substitution For 1000m Row:
50 Calorie Bike / 800m Run / 8 Minute Amrap Of: 50 Mountain Climbers, 40 Air Squats, 30 Double Unders / 60 Single Unders, 20 Sit Ups
 

VIDEO DEMOS

Double Under

Single Under

Video

Single Leg Assisted DB Romanian Deadlift

Banded Glute Bridge

Weighted Cossack Squat

Banded Side Step

Down Up Devils Press

DB Front Rack Lunge

Lateral Jump Over DB

Don't complain. Enjoy the pain.

Workout

 
Every Minute For 3 Minutes (3 Sets):
Pause At The Knee Squat Snatch + Squat Snatch
 
*45-55% of 1rm Squat Snatch
 
Every Minute For 3 Minutes (3 Sets):
 
3 Squat Snatch
*55-65% Of 1rm Squat Snatch*
 
Every Minute For 3 Minutes (3 Sets):
 
3 Pause At The Knee Snatch Grip Deadlifts
*70% Of 1rm Squat Snatch*
 
Every 2:30 For 12:30 Minutes (5 Sets):
30 Double Unders / 60 Single Unders
5 Bench Press
 
*Build To A Heavy 5 Reps*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 Single Leg Assisted DB Romanian Deadlifts (Each Side)
Max Banded Glute Bridges
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 Weighted Cossack Squats (Each Side)
Max Banded Side Steps
 
For Time (12 Minute Time Cap):
1000 Meter Row
 
*Rest 2 Minutes*
 
Remainder Of Time:
As Many Rounds As Possible:
 
10 Down Up Devils Press
10 DB Front Rack Lunges
10 Lateral Jumps Over DB
 
 
Modifications:
Substitution For 30 Double Unders / 60 Single Unders:
30 Plank Jacks / 60 Quick Taps / 60 High Knees / 30 Spider Climbers /15 Sit Ups
 
Substitution For 1000m Row:
50 Calorie Bike / 800m Run / 8 Minute Amrap Of: 50 Mountain Climbers, 40 Air Squats, 30 Double Unders / 60 Single Unders, 20 Sit Ups
 
 
 

VIDEO DEMOS

Pause At The Knee Squat Snatch

Squat Snatch

Pause At The Knee Snatch Grip Deadlift

Double Under

Single Under

Bench Press

Single Leg Assisted DB Romanian Deadlift

Banded Glute Bridge

Weighted Cossack Squat

Banded Side Step

Down Up Devils Press

DB Front Rack Lunge

Lateral Jump Over DB