The GPS Daily Team is the same exact style of programming I used on a daily basis in my brick and mortar gym.
It is geared toward the individual that needs a one stop shop program to tick all of the fitness boxes.
Want to get in shape? Check. Want to get stronger? Check. Want to lose a couple lbs? Check. Want to put on some lean muscle? Check.
The Daily Team will help you improve your overall fitness level, while increasing your whole-body strength and helping you earn the physique you deserve.
We do this by focusing on 2 things. Lifting weights, aka strength training and Metabolic Conditioning, aka metcons. I also throw in some Bodybuilding, but don't worry, your won't get bulky ladies.
With this Team you get variety. Monday, Wednesday and Friday you'll be able to choose either a more STRENGTH focused routine or a more CONDITIONING focused routine. It's like the Hardy Boys, you get to choose your own adventure.
Tuesday and Thursday everyone gets in on some Conditioning after the Strength work. See sample week below!
Any questions, email: geoff@gpshumanperformance.com
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #28
Perform in a SUPERSET, doing 1 set of each. Lower: 2-Band Monster Walks 1x30ea Upper: PVC Pass Throughs + Around the Worlds 1x20+10 (5 each arm) Core: Dying Bugs (All Limbs together) 1x20 (hold 0:01 each rep when fully extended) **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Paused Back Squat
5 x 3 @ 65 %
C2
Push-Up Position Pull Thru to Rear Raise
5 x 8
D1
Cross-Over Step-Ups
3 x 15
D2
Barbell Shoulder Press
20, 15, 12
D3
Ring/TRX Y-Row
3 x 8
E-Block Core Circuit
E
Fight Club CORE Circuit Day 1 Weeks 1 - 4
AMRAP x 6 minutes: 10 Russian KB Swings (50/35 lbs +) 10 V-Ups **Record total COMBINED REPS in Leaderboard** Click SCALED if not doing as prescribed.
GPS Conditioning Circuit
F
AMRAP x 5 minutes: 4 Lateral Shuffles (2 cones 10 ft apart, each touch = 1 rep) 4 MB Slams (20/15 lbs +) -- Rest 2:00 min, then -- 1 Mile Run (or 2000m Row or 4800m Air Bike) **Record 1 Mile TIME - REPS from AMRAP as seconds in Leaderboard** For example: 1 Mile = 8:30, and 74 reps (1:14) from circuit = 8:30 - 1:14 = ENTER 7:16
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #28
Perform in a SUPERSET, doing 1 set of each. Lower: 2-Band Monster Walks 1x30ea Upper: PVC Pass Throughs + Around the Worlds 1x20+10 (5 each arm) Core: Dying Bugs (All Limbs together) 1x20 (hold 0:01 each rep when fully extended) **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Power Jerk
5 x 5 @ 65 %
C2
Super Mario Plyometric
5 x 3
GPS Conditioning Circuit
D
3 Total Rounds of the Following (24 total minutes): AMRAP x 3 minutes: 8 American KB Swings (50/35 lbs +) 8 KB Goblet Squats --Rest 1:00-- AMRAP x 3 minutes: 8 Push Press (95/65 lbs +) 8 Barbell Bentover Rows (95/65 lbs +) --Rest 1:00-- **Record TOTAL COMBINED REPS in Leaderboard** Click SCALED if not doing it as prescribed.
E1
GPS Foam Rolling
1 x 2:00
E2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #28
Perform in a SUPERSET, doing 1 set of each. Lower: 2-Band Monster Walks 1x30ea Upper: PVC Pass Throughs + Around the Worlds 1x20+10 (5 each arm) Core: Dying Bugs (All Limbs together) 1x20 (hold 0:01 each rep when fully extended) **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
GPS Power Clean + Front Squat
5 x 6 @ 70 %
C2
Weighted Pull-Ups
5, 5, 5, 5, MAX
D1
Barbell Romanian Deadlifts
3 x 5
D2
Deficit Push-Ups
3 x MAX
D3
Devil's 3-Way
3 x 8
E-Block Core Circuit
E
Fight Club CORE Circuit Day 3 Weeks 1 - 4
AMRAP x 6 minutes: 10 MB Slams (20/15 lbs +) 20 Alternating MB Russian Twists (can use a plate) **Record total COMBINED REPS in Leaderboard** Click SCALED if not doing as prescribed.
GPS Conditioning Circuit
F
AMRAP x 13 minutes: 5 Over-the-Bar Burpees 10 BB Sumo Deadlift High Pull (75/55 lbs +) 20 Alternating DB Lunges in Place (pick weight) **Record REPS in LEADERBOARD, 1 Rd = 35 reps** Click SCALED if not doing it as prescribed .
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #28
Perform in a SUPERSET, doing 1 set of each. Lower: 2-Band Monster Walks 1x30ea Upper: PVC Pass Throughs + Around the Worlds 1x20+10 (5 each arm) Core: Dying Bugs (All Limbs together) 1x20 (hold 0:01 each rep when fully extended) **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Hang Power Snatches
5 x 3 @ 65 %
C2
Shin Hops
5 x 3
GPS Conditioning Circuit
D
3 to 5 Rounds: 1:00 @ Each movement (quick transition) Plate-to-Overhead (45/25 lbs +) Off Bench Knee Tucks Alternating Push-Up Position Front Raises (pick weight) Alternating DB Single Arm Snatches (50/35 lbs +) Burpee Box Jump Overs (24/20") -- Rest 2:00 after each Rd -- **Don't worry about tracking reps, crank the Creedance Clearwater Revival and get to work!**
E1
GPS Post Training Recovery Flow
1 x 5:00
E2
GPS Foam Rolling
1 x 2:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #28
Perform in a SUPERSET, doing 1 set of each. Lower: 2-Band Monster Walks 1x30ea Upper: PVC Pass Throughs + Around the Worlds 1x20+10 (5 each arm) Core: Dying Bugs (All Limbs together) 1x20 (hold 0:01 each rep when fully extended) **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Segment Deadlift
5 x 3 @ 65 %
C2
Wall Walk-Ups
5, 5, 3, 3, 3
D1
MB Lateral Lunge
3 x 8
D2
Supine Grip Bentover Rows
3 x 15
D3
2-Arm DB Bench Press
20, 15, 12
E1
Alternating DB Bicep Curls
3 x 30
E2
Dips
3 x 30
GPS Conditioning Circuit
F
5 Rounds For Time: 5 Power Cleans (135/95 lbs +) 5 Pull-Ups 400m Run (or 1200m Air Bike or 500m Row) **Record TIME in Leaderboard** Click SCALED if not doing it as prescribed.
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #28
Perform in a SUPERSET, doing 1 set of each. Lower: 2-Band Monster Walks 1x30ea Upper: PVC Pass Throughs + Around the Worlds 1x20+10 (5 each arm) Core: Dying Bugs (All Limbs together) 1x20 (hold 0:01 each rep when fully extended) **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
Conditioning
C
The First Rule
5 Rounds for Time: 1200m Air Bike (or 400m Run or 500m Row) 15 Deadlifts (95/65 lbs +) 12 Toes-to-Bar 10 Thrusters (95/65 lbs +) 8 Mix Grip Pull-Ups **Record TIME in Leaderboard** Click SCALED if you are not doing it as prescribed.
D1
GPS Post Training Recovery Flow
1 x 5:00
D2
GPS Foam Rolling
1 x 2:00
Owner. Geoff has been working in the field of human performance for over 10+ years. He has worked with beginners up to elite-level athletes in one-on-one and group settings. From 2015-2020 he ran a training facility that housed a wide range of clientele, from the experienced to the novice. That is where the GPS Daily team comes from. Follow the same style of program he would run on a daily basis.
Stop wasting your time, start maximizing it! Sign-up today and we can chase down your goals together.
Start My 7-Day Free TrialCertified Athletic Trainer (ATC)
Verified Athlete"Life Changer! One of the greatest decisions of my life was joining GPS Daily. I’ve become stronger, increased my endurance and am more confident all thanks to GPS!"
Bad-Ass Momma Bear
Verified Athlete"I’ve had the privilege to follow GPS Daily programming for the past few years, pre-pregnancy, pregnant and postpartum. In all aspects my conditioning and my lifts I have never been so strong or seen such improvement in a short amount of time. I can only hope Geoff never stops programming! "
Physicians Assistant (PA)
Verified Athlete"Training with GPS Human Performance is by far the best experience. I was hesitant to do remote programming because I knew I'd need a lot of direction and it turns out the app allows just that. Now I'm in the best shape of my life. I recommend Geoff and the GPS Daily Team to anyone I run into."
The Cardigan Kid
Verified Athlete"I'm the strongest I've ever been thanks to the GPS Daily Team. The programming ramps up from week to week, getting you from A to B in a very achievable way while helping you concretely see your progress every week. "
When you join a team you’re getting more than programming, you’re joining an online community.