Saturday 11/07/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

If you work, IT will work.
 
Part A)
Every 2 Minutes For 8 Minutes (4 Sets):
200 Meter Run
 
Sets 1 / 3 Max Staggered Push Ups
Sets 2 / 4 Max Air Squats
 
Part B)
For Time (12:00 Minute Time Cap):
 
15 Deadlift Jumps
15 Floor Touch To Jumps
15 Lunges
15 Down Ups
10 Deadlift Jumps
10 Floor Touch To Jumps
10 Lunges
10 Down Ups
5 Deadlift Jumps
5 Floor Touch To Jumps
5 Lunges
5 Down Ups
 
 
Modifications:
 
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
 
 

Video Demosc

Staggered Push Up

Air Squat

Deadlift Jump

Floor Touch To Jump

Lunge

Down Up

Workout

If you work, IT will work.
 
Part A)
Every 2 Minutes For 12 Minutes (6 Sets):
200 Meter Run
 
Sets 1 / 3 / 5 Max DB Floor Press
Sets 2 / 4 / 6 DB Bicep Curls
 
Part B)
For Time (15:00 Minute Time Cap):
 
15 DB Deadlifts
15 DB Hang Power Cleans
15 DB Overhead Lunges
15 Burpees Over DB
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Overhead Lunges
10 Burpees Over DB
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Overhead Lunges
5 Burpees Over DB
 
 
Modifications:
 
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
 
Substitution For 15 / 10 / 5 DB Overhead Lunges:
- 15 / 10 / 5 DB Front Squats
 

Video Demos

Dumbbell Floor Press

Dumbbell Bicep Curl

Dumbbell Deadlift

Dumbbell Hang Power Clean

Overhead Lunge

Burpee Over Dumbbell

Workout

If you work, IT will work.
 
Part A)
Rotate Stations Every 2 Minutes For 12 Minutes (6 Sets):
 
12 DB Sumo Squat Romanian Deadlifts
6 DB Push Jerks
 
Part B)
Every 2 Minutes For 12 Minutes (6 Sets):
200 Meter Run
 
Sets 1 / 3 / 5 Max DB Floor Press
Sets 2 / 4 / 6 DB Bicep Curls
 
Part C)
For Time (15:00 Minute Time Cap):
 
15 DB Deadlifts
15 DB Hang Power Cleans
15 Overhead Squats
15 Burpees Over The Bar
10 DB Deadlifts
10 DB Hang Power Cleans
10 Overhead Squats
10 Burpees Over The Bar
5 DB Deadlifts
5 DB Hang Power Cleans
5 Overhead Squatsa
5 Burpees Over The Bar
 
 
Modifications:
 
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
 
Substitution For 15 / 10 / 5 Overhead Squats:
- 15 / 10 / 5 DB Front Squats / DB Overhead Lunges
 
Substitution For 15 / 10 / 5 Burpees Over Bar:
- 15 / 10 / 5 Burpees Over DB
 

Video Demos

Dumbbell Sumo Squat Romanian Deadlift

Dumbbell Push Jerk

Dumbbell Floor Press

Dumbbell Bicep Curl

Dumbbell Deadlift

Dumbbell Hang Power Clean

Overhead Squat

Burpee Over Bar

Workout

If you work, IT will work.
 
Part A)
Every Minute For 6 Minutes (6 Sets):
 
10-15 Seconds Reverse Lunge To Knee Jumps (Each Side)
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
 
Station 1: 30-40 Seconds Leg Lifts
Station 2: 15-20 Seconds Side Tuck Ups (Each Side)
 
Part B)
Rotate Stations Every 2 Minutes For 12 Minutes (6 Sets):
 
Station 1: 12 DB Sumo Squat Romanian Deadlifts
Station 2: 6 Push Jerks
55-65% Of 1rm Push Jerk
 
Part C)
Every 2 Minutes For 12 Minutes (6 Sets):
 
200 Meter Run
 
Sets 1 / 3 / 5 Max DB Floor Press
Sets 2 / 4 / 6 DB Bicep Curls
 
Part D)
For Time (15:00 Minute Time Cap):
 
15 Deadlifts
15 Hang Power Cleans
15 Overhead Squats
15 Burpees Over The Bar
10 Deadlifts
10 Hang Power Cleans
10 Overhead Squats
10 Burpees Over The Bar
5 Deadlifts
5 Hang Power Cleans
5 Overhead Squats
5 Burpees Over The Bar
 
 
Modifications:
 
Substitution For 200m Run:
- 200m Calorie On Any Machine / 20 Sit Ups / 50 Mountain Climbers / 50 Jumping Jacks / 1 Minute Max Effort: Double Unders / Single Unders
 
Substitution For 15 / 10 / 5 Overhead Squats:
- 15 / 10 / 5 Front Squats

Video Demos

Reverse Lunge To Knee Jump

Leg Lift

Side Tuck Up

DB Sumo Squat Romanian Deadlift

Push Jerk

Dumbbell Floor Press

Dumbbell Bicep Curl

Deadlift

Hang Power Clean

Overhead Squat

Burpee Over Bar