Monday 11/09/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

Be SAVAGE. Not average.
 
Part A)
4 Sets:
 
Against A 2 Minute Clock:
 
15 Deadlift Jumps
Sets 1 / 3 / 5: Max Down Up High Knees
Sets 2 / 4 / 6: Max Plank Hip Taps
 
*Rest 1 Minute Between Sets*
 
Part B)
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 30 Seconds Bent Over Lateral Raises
Station 2: 30 Seconds Deadbugs
 
 
Modifications:
 
- No Modifications For Today.

Video Demos

Deadlift Jump

Down Up High Knee

Plank Hip Tap

Bent Over Lateral Raise

Deadbug

Workout

Be SAVAGE. Not average.
 
Part A)
6 Sets:
 
Against A 2 Minute Clock:
 
15 DB / KB Deadlifts
Sets 1 / 3 / 5: Max Down Up Devils Press
Sets 2 / 4 / 6: Max Banded Pull Ups
 
*Rest 1 Minute Between Sets*
 
Part B)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 6 Single Arm DB Bent Over Lateral Raise (Each Side)
Station 2: 12 Banded Deadbugs
 
 
Modifications:
 
Substitution For Max Banded Pull Ups:
- Max DB Upright Rows / Max DB Bent Over Rows / Max DB Lateral Raises
 

Video Demos

Dumbbell / Kettlebell Deadlift

Down Up Devils Press

Banded Pull Up

Single Arm Dumbbell Bent Over Lateral Raise

Banded Deadbug

Workout

Be SAVAGE. Not average.
 
Part A)
Every Minute For 6 Minutes (6 Sets):
2 Back Squats
70%+ Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
 
45-60 Seconds Weighted Wall Sit
8 DB Lateral Lunge (Each Side)
 
Part B)
6 Sets:
Against A 2 Minute Clock:
 
15 DB / KB Deadlifts
Sets 1 / 3 / 5: Max Down Up Devils Press
Sets 2 / 4 / 6: Max Banded Pull Ups
 
*Rest 1 Minute Between Sets*
 
Part C)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 6 Single Arm DB Bent Over Lateral Raises (Each Side)
Station 2: 12 Banded Deadbugs
 
 
Modifications:
 
Substitution For Max Banded Pull Ups:
- Max DB Upright Rows / Max DB Bent Over Rows / Max DB Lateral Raises
 

Video Demos

Back Squat

Weighted Wall Sit

Dumbbell Lateral Lunge

Dumbbell / Kettlebell Deadlift

Down Up Devils Press

Banded Pull Up

Single Arm Dumbbell Bent Over Lateral Raise

Banded Deadbug

Workout

Be SAVAGE. Not average.
 
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
60-70% of 1rm Squat Snatch
 
Part B)
Every Minute For 6 Minutes (6 Sets):
 
2 Back Squats
70%+ Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
 
45-60 Seconds Weighted Wall Sit
8 DB Lateral Lunge (Each Side)
 
Part C)
6 Sets:
Against A 2 Minute Clock:
 
15 DB / KB Deadlifts
 
Sets 1 / 3 / 5: Max Down Up Devils Press
Sets 2 / 4 / 6: Max Banded Pull Ups
 
*Rest 1 Minute Between Sets*
 
Part D)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
 
Station 1: 6 Single Arm DB Bent Over Lateral Raise (Each Side)
Station 2: 12 Banded Deadbugs
 
 
Modifications:
 
Substitution For Max Banded Pull Ups:
- Max DB Upright Rows / Max DB Bent Over Rows / Max DB Lateral Raises
 

Video Demos

Pause At The Knee Power Snatch

Power Snatch

Hang Power Snatch

Overhead Squat

Back Squat

Weighted Wall Sit

Dumbbell Lateral Lunge

Dumbbell / Kettlebell Deadlift

Down Up Devils Press

Banded Pull Up

Single Arm Dumbbell Bent Over Lateral Raise

Banded Deadbug