Monday 11/02/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

Take control of your habits, control your LIFE.
 
 
Part A)
Against A 10 Minute Clock:
 
10 Plank To Knee Taps
10 Lunges
10 Down Ups
10 Air Squats
 
*Rest 1 Minute Between Each Round*
 
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
 
10 Clamshells (Each Side)
30 Seconds Russian Twists
 
*Banded Optional*
 
 
Modifications
No Modifications For Today.

Video Demos

Plank To Knee Tap

Lunge

Down Up

Air Squat

Clamshell

Russian Twist

Workout

Take control of your habits, control your LIFE.
 
Part A)
Against A 12 Minute Clock:
 
10 Single Arm DB Clean And Jerk (Each Side)
10 DB Overhead Lunges
10 Down Ups
10 Single Arm Front Rack Squat
 
*Switch Arm Every Round*
 
*Rest 1 Minute Between Each Round*
 
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):
 
10 Banded KB Swings
30 Seconds Heavy Weighted Russian Twists
 
 
Modifications
No Modifications For Today.

Video Demos

Single Arm Dumbbell Clean and Jerk

Overhead Lunge

Down Up

Single Arm Front Rack Squat

Banded Kettlebell Swing

Weighted Russian Twist

Workout

Take control of your habits, control your LIFE.
 
Part A)
Every Minute For 6 Minutes (6 Sets):
 
2 Back Squats
60-70% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
 
30-40 Seconds Weighted Wall Sit
10 DB Lateral Lunge (Each Side)
 
Part B)
Against A 15 Minute Clock:
 
10 Single Arm DB Clean And Jerk (Each Side)
10 Overhead Squats
10 Down Ups
10 Single Arm Front Rack Squat
 
*Switch Arm Every Round*
 
*Rest 1 Minute Between Each Round*
 
Part C)
Every 2 Minutes For 10 Minutes (5 Sets):
 
10 Banded KB Swings
30 Seconds Heavy Weighted Russian Twists
 
 
Modifications
Substitution For 10 Overhead Squats:
5 Single Arm DB Overhead Lunge (Each Side) / 10 Front Squats
 

Video Demos

Back Squat

Weighted Wall Sit

Dumbbell Lateral Lunge

Single Arm Dumbbell Clean And Jerk

Overhead Squat

Down Up

Single Arm Front Rack Squat

Banded Kettlebell Swing

Weighted Russian Twist

Workout

Take control of your habits, control your LIFE.
 
Part A)
Every Minute For 4 Minutes (4 Sets):
 
3 Pause At The Knee Power Snatch
 
Every Minute For 4 Minutes (4 Sets):
Power Snatch + 2 Hang Power Snatch
 
Every Minute For 4 Minutes (4 Sets):
Power Snatch + Hang Power Snatch + Overhead Squat
 
55-65% of 1rm Squat Snatch
 
Part B)
Every Minute For 6 Minutes (6 Sets):
 
2 Back Squats
60-70% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
 
30-40 Seconds Weighted Wall Sit
10 DB Lateral Lunge (Each Side)
 
Part C)
Against A 15 Minute Clock:
 
10 Single Arm DB Clean And Jerk (Each Side)
10 Overhead Squats
10 Down Ups
10 Single Arm Front Rack Squat
 
*Switch Arm Every Round*
 
*Rest 1 Minute Between Each Round*
 
Part D)
Every 2 Minutes For 10 Minutes (5 Sets):
 
10 Banded KB Swings
30 Seconds Heavy Weighted Russian Twists
 
 
Modifications
Substitution For 10 Overhead Squats:
5 Single Arm DB Overhead Lunge (Each Side) / 10 Front Squats

Video Demos

Pause At The Knee Power Snatch

Power Snatch

Hang Power Snatch

Overhead Squat

Back Squat

Weighted Wall Sit

Dumbbell Lateral Lunge

Single Arm Dumbbell Clean And Jerk

Down Up

Single Arm Front Rack Squat

Banded Kettlebell Swing

Weighted Russian Twist