Saturday 11/14/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

You change the world by being YOURSELF.
 
Part A)
3 Sets:
 
15 Clamshells (Each Side)
15 Glute Bridge Walkouts
 
*Rest As Needed*
*Banded Optional*
 
Part B)
4 Rounds For Time (12 Minute Time Cap):
 
12 Pike Push Ups
12 Deadlift Jumps
12 Jumping Lunges
12 Floor Touch To Jumps
 
 
Modifications:
 
No Modifications For Today.

Video Demos

Clamshell

Glute Bridge Walkout

Pike Push Up

Deadlift Jump

Jumping Lunge

Floor Touch To Jump

Workout

You change the world by being YOURSELF.
 
Part A)
3 Sets:
 
15 Banded Press
15 Banded Clamshells (Each Side)
15 Banded Glute Bridge Walkouts
 
*Rest As Needed*
 
Part B)
4 Rounds For Time (18 Minute Time Cap):
 
12 DB Push Press
12 DB Deadlifts
12 Calorie Row
12 Box Jumps
 
 
Modifications:
 
Substitution For 12 Calorie Row:
- 12 Down Up Devils Press / 12 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
 
Substitution For 12 Box Jumps:
- 12 Pop Squats / 12 Floor Touch To Jumps / 12 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks

Video Demos

Banded Press

Banded Clamshell

Banded Glute Bridge Walkout

Dumbbell Push Press

Dumbbell Deadlift

Box Jump

Workout

You change the world by being YOURSELF.
 
Part A)
5 Sets:
 
30 High Knees
10 Down Up Devils Press
 
*Rest As Needed*
 
Part B)
3 Sets:
 
15 Banded Press
15 Banded Clamshells (Each Side)
15 Banded Glute Bridge Walkouts
 
*Rest As Needed*
 
Part C)
4 Rounds For Time (18 Minute Time Cap):
 
12 DB Push Press
12 DB Deadlifts
12 Calorie Row
12 Box Jumps
 
 
Modifications:
 
Substitution For 12 Calorie Row:
- 12 Down Up Devils Press / 12 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
 
Substitution For 12 Box Jumps:
- 12 Pop Squats / 12 Floor Touch To Jumps / 12 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks

Video Demos

High Knee

Down Up Devils Press

Banded Press

Banded Clamshell

Banded Glute Bridge Walkout

Dumbbell Push Press

Dumbbell Deadlift

Box Jump

Workout

You change the world by being YOURSELF.
 
Part A)
5 Sets:
 
30 High Knees
10 Down Up Devils Press
 
*Rest As Needed*
 
Part B)
Rotate Stations Every 2 Minutes For 12 Minutes (6 Sets):
 
Station 1: 8 DB Sumo Squat Romanian Deadlifts
Station 2: 6 Push Jerks
60-70% Of 1rm Push Jerk
 
Part C)
3 Sets:
 
15 Banded Press
15 Banded Clamshells (Each Side)
15 Banded Glute Bridge Walkouts
 
*Rest As Needed*
 
Part D)
4 Rounds For Time (18 Minute Time Cap):
 
12 DB Push Press
12 DB Deadlifts
12 Calorie Row
12 Box Jumps
 
 
Modifications:
 
Substitution For 12 Calorie Row:
- 12 Down Up Devils Press / 12 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
 
Substitution For 12 Box Jumps:
- 12 Pop Squats / 12 Floor Touch To Jumps / 12 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks

Video Demos

High Knee

Down Up Devils Press

Dumbbell Sumo Squat Romanian Deadlift

Push Jerk

Banded Press

Banded Clamshell

Banded Glute Bridge Walkout

Dumbbell Push Press

Dumbbell Deadlift

Box Jump