Saturday 11/21/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Take the risk, or lose the chance.

Workout

 
10 Rounds For Time (18 Minute Time Cap):
 
12 Push Ups
9 Burpee Tuck Jump
6 Pop Squats
3 Deadlift Jumps
 
 
Modifications:
No Modifications For Today.

VIDEO DEMOS

Push Up

Burpee Tuck Jump

Pop Squat

Deadlift Jump

Take the risk, or lose the chance.

Workout

 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Jumping Air Squats
Station 2: 10-15 V-Ups
 
5 Rounds For Time (15 Minute Time Cap):
 
12 Push Ups
9 DB Thrusters
6 Burpees
3 DB Man Makers
 
 
Modifications:
No Modifications For Today.
 
 

VIDEO DEMOS

Jumping Air Squat

V Up

Push Up

DB Thruster

Burpee

DB Man Maker

Take the risk, or lose the chance.

Workout

 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Jumping Air Squats
Station 2: 10-15 V-Ups
 
Every Minute For 3 Minutes (3 Sets):
5 Strict Hanging Leg Raises
Max Effort High Plank Hold
 
Every Minute For 3 Minutes (3 Sets):
10-20 Second Chin Over Bar Hold
Max Effort Hollow Hold
 
Every Minute For 3 Mintues (3 sets):
 
5 Strict Banded Pull Ups
Max Effort L Sit Hold
 
5 Rounds For Time (15 Minute Time Cap):
 
12 Push Ups
9 DB Thrusters
6 Burpees
3 DB Man Makers
 
 
Modifications:
Substitution For 5 Strict Hanging Knee Raise:
5 Strict Tuck Ups / 5 Atomic Sit ups
 
Substitution For 10-20 Seconds Chin Over Bar Hold:
10-20 Seconds Superman Hold / 10-20 Seconds Half Bicep Curl Hold
 
Substitution For 5 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Bent Over Rows
 
 
 

VIDEO DEMOS

Jumping Air Squat

V Up

Strict Hanging Knee Raise

High Plank Hold

Video

Hollow Hold

Banded Pull Up

L Sit Hold

Push Up

DB Thruster

Burpee

DB Man Maker

Take the risk, or lose the chance.

Workout

 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 20-30 Seconds Jumping Air Squats
Station 2: 10-15 V-Ups
 
Every 2:30 Minutes For 10 Minutes (4 Sets):
 
10 Calorie Bike
5 Deadlifts
 
*60% Of 1rm Deadlift*
 
Every Minute For 3 Minutes (3 Sets):
 
5 Strict Hanging Leg Raises
Max Effort High Plank Hold
 
Every Minute For 3 Minutes (3 Sets):
 
10-20 Second Chin Over Bar Hold
Max Effort Hollow Hold
 
Every Minute For 3 Mintues (3 sets):
 
5 Strict Banded Pull Ups
Max Effort L Sit Hold
 
5 Rounds For Time (15 Minute Time Cap):
 
12 Push Ups
9 Wallballs
6 Box Jumps
3 Deadlifts
 
 
Modifications:
Substitution For 10 Calorie Bike:
10 Down Up Devils Press / 10 Burpees / 24 Double Unders / 48 Single Unders / 60 Seconds High Plank Hold
 
Substitution For 5 Strict Hanging Knee Raise:
5 Strict Tuck Ups / 5 Atomic Sit ups
 
Substitution For 10-20 Seconds Chin Over Bar Hold:
10-20 Seconds Superman Hold / 10-20 Seconds Half Bicep Curl Hold
 
Substitution For 5 Strict Banded Pull Ups:
10 DB Upright Rows / 10 DB Bent Over Rows
 
Substitution For 9 Wallballs:
9 DB Thrusters / 9 DB Front Squats
 
Substitution For 6 Box Jumps:
6 Pop Squats / 6 Floor Touch To Jumps / 6 Jumping Lunges / 6 Reverse Lunge To Knee Jumps (Each Side) / 24 Bicycle Kicks

VIDEO DEMOS

Jumping Air Squat

V Up

Deadlift

Strict Hanging Knee Raise

High Plank Hold

Chin Over Bar Hold

Hollow Hold

Banded Pull Up

L Sit Hold

Push Up

Wallball

Box Jump