Tuesday 11/10/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

Prove them WRONG.
 
Part A)
Every Minute For 3 Minutes (3 Sets):
10 Front Raises + 10 Second Front Raise Hold
 
Every Minute For 3 Minutes (3 Sets):
10 Staggered Push Ups
 
Every Minute For 3 Minutes (3 Sets):
10 Tricep Extensions
 
Part B)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
 
6 Deadlift Jumps
3 Vertical Jumps
6 Shoulder Tap Push Up
 
*Rest 1 Minute Between Sets*
 
 
Modifications:
 
- No Modifications For Today.

Video Demos

Front Raise

Staggered Push Up

Tricep Extension

Deadlift Jump

Vertical Jump

Shoulder Tap Push Up

Workout

Prove them WRONG.
 
Part A)
Every Minute For 3 Minutes (3 Sets):
10 DB Front Raises + 10 Second Front Raise Hold
 
Every Minute For 3 Minutes (3 Sets):
10 DB Bent Over Seesaw Rows
 
Every Minute For 3 Minutes (3 Sets):
10 Double DB Arnold Press
 
Part B)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
 
6 DB Clusters
3 Vertical Jumps
6 DB Push Press
 
*Rest 1 Minute Between Sets*
 
 
Modifications:
 
- No Modifications For Today.

Video Demos

Front Raise

Dumbbell Bent Over Seesaw Row

Double Dumbbell Arnold Press

Dumbbell Cluster

Vertical Jump

Dumbbell Push Press

Workout

Prove them WRONG.
 
Part A)
Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 10 Alternating DB Floor Press
Station 2: 20-30 Second Supinated Bar Hang
Station 3: 10 Cuban Rotations
 
Part B)
Every Minute For 3 Minutes (3 Sets):
10 DB Front Raises + 10 Second Front Raise Hold
 
Every Minute For 3 Minutes (3 Sets):
10 Supine Rows
 
Every Minute For 3 Minutes (3 Sets):
10 Double DB Arnold Press
 
Part C)
6 Sets:
As Many Rounds As Possible In 3 Minutes:
 
6 DB Clusters
3 Vertical Jumps
6 DB Push Press
 
*Rest 1 Minute Between Sets*
 
 
Modifications:
 
Substitution For 20-30 Seconds Supinated Bar Hang:
- 20-30 Seconds Hollow Hold / 20-30 Seconds Tuck Hollow Hold / 20-30 Seconds High Plank Hold
 
Substitution For 10 Supine Rows:
- 10 DB Bent Over Seesaw Row / 10 DB Upright Row

Video Demos

Alternating DB Floor Press

Supinated Bar Hang

Cuban Rotation

Front Raise

Supine Row

Double Dumbbell Arnold Press

Dumbbell Cluster

Vertical Jump

Dumbbell Push Press

Workout

Prove them WRONG.
 
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
65%+ Of 1rm Split Jerk
 
Part B)
Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 10 Alternating DB Floor Press
Station 2: 20-30 Second Supinated Bar Hang
Station 3: 10 Cuban Rotations
 
Part C)
Every Minute For 3 Minutes (3 Sets):
10 DB Front Raises + 10 Second Front Raise Hold
 
Every Minute For 3 Minutes (3 Sets):
10 Supine Rows
 
Every Minute For 3 Minutes (3 Sets):
10 Double DB Arnold Press
 
Part D)
6 Sets:
 
As Many Rounds As Possible In 3 Minutes:
 
6 Clusters
3 Vertical Jumps
6 Push Press
 
*Rest 1 Minute Between Sets*
 
 
Modifications:
 
Substitution For 20-30 Seconds Supinated Bar Hang:
- 20-30 Seconds Hollow Hold / 20-30 Seconds Tuck Hollow Hold / 20-30 Seconds High Plank Hold

Video Demos

Jerk Dip Hold

Push Jerk

Split Jerk

Alternating Dumbbell Floor Press

Supinated Bar Hang

Cuban Rotation

Front Raise

Supine Row

Double Dumbbell Arnold Press

Cluster

Vertical Jump

Push Press