Wednesday 11/11/2020

  • GS20
  • GS30
  • GS60
  • GS60+

Workout

Shine like the STARS. #GROWNSTRONG
 
Part A)
5 Rounds For Time (12 Minute Time Cap):
 
150 Meter Run
25 Butterfly Sit Ups
 
Part B)
3 Sets:
30 Seconds Of High To Low Planks
 
*Rest 30 Seconds*
 
30 Seconds Of Hollow Rocks
 
*Rest As Needed*
 
 
Modifications:
 
Substitution For 200m Run:
- 100 Mountain Climber Twists / 75 Plank Jumps / 30 Down Ups / 50 Double Unders / 100 Single Unders

Video Demos

Butterfly Sit Up

High To Low Plank

Hollow Rock

Workout

Shine like the STARS. #GROWNSTRONG
 
Part A)
5 Rounds For Time (12 Minute Time Cap):
 
10 Calorie Bike
20 KB Swings
 
Part B)
5 Sets:
30 Seconds Of High To Low Planks
 
*Rest 30 Seconds*
 
30 Seconds Of Hollow Rocks
 
*Rest As Needed*
 
 
Modifications:
 
Substitution For 10 Calorie Bike:
- 10 Calorie On Any Machine / 10 Burpees / 60-90 Seconds Plank Hold / 25 Sit Ups

Video Demos

Kettlebell Swing

High To Low Plank

Hollow Rock

Workout

Shine like the STARS. #GROWNSTRONG
 
Part A)
5 Sets:
 
1 DB Squat Clean
3 DB Man Makers
5 Burpee Broad Jumps
 
*Rest 1 Minute Between Sets*
 
Part B)
5 Rounds For Time (12 Minute Time Cap):
 
10 Calorie Bike
20 KB Swings
 
Part C)
5 Sets:
30 Seconds Of High To Low Planks
 
*Rest 30 Seconds*
 
30 Seconds Of Hollow Rocks
 
*Rest As Needed*
 
 
Modifications:
 
Substitution For 10 Calorie Bike:
- 10 Calorie On Any Machine / 10 Burpees / 60-90 Seconds Plank Hold / 25 Sit Ups

Video Demos

Dumbbell Squat Clean

Man Maker

Burpee Broad Jump

Kettlebell Swing

High To Low Plank

Hollow Rock

Workout

Shine like the STARS. #GROWNSTRONG
 
Part A)
Every Minute For 6 Minutes (6 Sets):
 
2 Hang Power Cleans + Hang Squat Clean
55% Of 1rm Squat Clean
 
Every 2 Minutes For 6 Minutes (3 Sets):
 
3 Power Cleans + 2 Hang Squat Cleans + Front Squat
60% Of 1rm Squat Clean
 
Part B)
5 Sets:
 
1 Squat Clean
3 DB Man Makers
5 Burpee Broad Jumps
 
*Rest 1 Minute Between Sets*
 
Part C)
5 Rounds For Time (12 Minute Time Cap):
 
10 Calorie Bike
20 KB Swings
 
Part D)
5 Sets:
30 Seconds Of High To Low Planks
 
*Rest 30 Seconds*
 
30 Seconds Of Hollow Rocks
 
*Rest As Needed*
 
 
Modifications:
 
Substitution For 10 Calorie Bike:
- 10 Calorie On Any Machine / 10 Burpees / 60-90 Seconds Plank Hold / 25 Sit Ups

Video Demos

Hang Power Clean

Hang Squat Clean

Power Clean

Front Squat

Squat Clean

Man Maker

Burpee Broad Jump

Kettlebell Swing

High To Low Plank

Hollow Rock