Tuesday 11/03/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

Trust the timing of your life.
 
Part A)
Every 3 Minutes For 6 Minutes (2 Sets):
24 Air Squats
24 Crossbody V Ups
 
Part B)
5 Rounds For Time (12 Minute Time Cap):
 
200 Meter Run
10 Push Ups
10 Reverse Lunge To Knee Jump (Each Side)
 
 
Modifications:
Substitution For 200m Run:
- 200m Calorie On Any Machine / Max Effort 1 Minute Plank Hold / 50 Jumping Jacks / 50 Mountain Climbers

Video Demos

Air Squat

Crossbody V Up

Push Up

Reverse Lunge To Knee Jump

Workout

Trust the timing of your life.
 
Part A)
Every 3 Minutes For 6 Minutes (2 Sets):
2-4 Strict Pull Ups
24 Crossbody V Ups
 
Part B)
5 Rounds For Time (20 Minute Time Cap):
400 Meter Run
10 Push Ups
10 Box Jump Overs
 
 
Modifications:
 
Substitution For 2-4 Strict Pull Ups:
- 5-8 Strict Ring Rows / 5-8 DB Upright Row / 5-8 Heavy DB Bent Over Row
 
Substitution For 400m Run:
- 400m Calorie On Any Machine / Max Effort 2 Minute Plank Hold / 50 Jumping Jacks + 50 Mountain Climbers
 
Substitution For 10 Box Jump Overs:
1 - 0 Floor Touch To Jump / 15 Pop Squats / 10 Burpee Broad Jumps

Video Demos

Strict Pull Up

Crossbody V Up

Push Up

Box Jump Over

Workout

Trust the timing of your life.
 
Part A)
Every 3 Minutes For 12 Minutes (4 Sets):
2-4 Strict Pull Ups
24 Crossbody V Ups
 
Part B)
5 Sets:
 
8 Archer Ring Rows
8 Renegade Rows
 
*Rest As Needed*
 
Part C)
5 Rounds For Time (20 Minute Time Cap):
400 Meter Run
10 Push Ups
10 Box Jump Overs
 
 
Modifications:
 
Substitution For 2-4 Strict Pull Ups:
- 5-8 Strict Ring Rows / 5-8 DB Upright Row / 5-8 Heavy DB Bent Over Row
 
Substitution For 8 Archer Ring Rows:
- 8 Staggered Push Ups / 8 Pike Push Ups
 
Substitution For 400m Run:
- 400m Calorie On Any Machine / Max Effort 2 Minute Plank Hold / 50 Jumping Jacks + 50 Mountain Climbers
 
Substitution For 10 Box Jump Overs:
- 10 Floor Touch To Jump / 15 Pop Squats / 10 Burpee Broad Jumps

Video Demos

Strict Pull Up

Jumping Air Squat

Archer Row

Renegade Row

Push Up

Box Jump Over

Workout

Trust the timing of your life.
 
Part A)
Every Minute For 6 Minutes (6 Sets):
10 Second Jerk Dip Hold + 2 Push Jerk
55-65% Of 1rm Push Jerk
 
Every Minute For 6 Minutes (6 Sets):
10 Second Jerk Dip Hold + Split Jerk
60% Of 1rm Split Jerk
 
Part B)
Every 3 Minutes For 12 Minutes (4 Sets):
2-4 Strict Pull Ups
24 Crossbody V Ups
 
Part C)
5 Sets:
8 Archer Ring Rows
8 Renegade Rows
 
*Rest As Needed*
 
Part D)
5 Rounds For Time (20 Minute Time Cap):
400 Meter Run
10 Push Ups
10 Box Jump Overs
 
 
Modifications:
Substitution For 2-4 Strict Pull Ups:
- 5-8 Strict Ring Rows / 5-8 DB Upright Row / 5-8 Heavy DB Bent Over Row
 
Substitution For 8 Archer Ring Rows:
- 8 Staggered Push Ups / 8 Pike Push Ups
 
Substitution For 400m Run:
- 400m Calorie On Any Machine / Max Effort 2 Minute Plank Hold / 50 Jumping Jacks + 50 Mountain Climbers
 
Substitution For 10 Box Jump Overs:
- 10 Floor Touch To Jump / 15 Pop Squats / 10 Burpee Broad Jumps

Video Demos

Jerk Dip Hold

Push Jerk

Split Jerk

Strict Pull Up

Crossbody V Up

Archer Row

Renegade Row

Push Up

Box Jump Over