Monday 11/16/2020

  • GS20
  • GS30
  • GS60
  • GS60+

We manage what we MONITOR.

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Floor Seated L Sit Hold
Station 2: 20-30 Seconds Psoas March
*Band Optional*
 
5 Rounds For Time (10 Minute Time Cap):
 
12 Pop Squats
9 Vertical Jumps
6 Burpees
 
 
Modifications:
No Modifications For Today.

VIDEO DEMOS

Floor Seated L Sit Hold

Psoas March

Pop Squat

Vertical Jump

Burpee

We manage what we MONITOR.

Workout

 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Floor Seated L Sit Hold
Station 2: 20-30 Seconds Banded Psoas March
 
10 Rounds For Time (18 Minute Time Cap):
 
8 Box Jump Overs
6 DB Front Squats
4 Burpees Over DB
 
Modifications:
Substitution For 8 Box Jump Overs:
8 Pop Squats / 8 Tuck Jumps / 8 Broad Jumps
 
 

VIDEO DEMOS

Floor Seated L Sit Hold

Banded Psoas March

Box Jump Overs

DB Front Squats

Burpees Over DB

We manage what we MONITOR.

Workout

 
Every 2:30 Minutes For 15 Minutes (6 Sets):
 
5 Back Squat
20-30 Second Plank Hold
70% Of 1rm Back Squat
 
10 Rounds For Time (18 Minute Time Cap):
 
8 Box Jump Overs
6 DB Front Squats
4 Burpees Over DB
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Floor Seated L Sit Hold
Station 2: 20-30 Seconds Banded Psoas March
 
 
Modifications:
Substitution For 8 Box Jump Overs:
8 Pop Squats / 8 Tuck Jumps / 8 Broad Jumps
 
 
 

VIDEO DEMOS

Back Squat

Plank Hold

Box Jump Overs

DB Front Squats

Burpees Over DB

Floor Seated L Sit Hold

Banded Psoas March

We manage what we MONITOR.

Workout

 
Every 2 Minutes For 6 Minutes (3 Sets):
 
6 Hang Muscle Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
Power Snatch + Hang Power Snatch
*45-55% Of 1rm Snatch*
 
Every 2:30 Minutes For 15 Minutes (6 Sets):
 
5 Back Squat
20-30 Second Plank Hold
 
70% Of 1rm Back Squat
 
10 Rounds For Time (18 Minute Time Cap):
 
8 Box Jump Overs
6 Front Squats
4 Burpees Over Bar
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Floor Seated L Sit Hold
Station 2: 20-30 Seconds Banded Psoas March
 
 
Modifications:
Substitution For 8 Box Jump Overs:
8 Pop Squats / 8 Tuck Jumps / 8 Broad Jumps
 
 
 

VIDEO DEMOS

Power Snatch

Hang Power Snatch

Back Squat

Plank Hold

Box Jump Overs

Front Squats

Burpees Over Bar

Floor Seated L Sit Hold

Banded Psoas March