LET’S GET PHYSICAL

A1. Thrusters 10 | 5 | 0" Note: Athlete to build to a heavy set of 5
A2. Strict Pull-ups 10 | 5 | 3" in tempo 3-1-x-1

LET’S GET PHYSICAL

A1. Hang Power Clean 8 | 5 | 0"
A2. Push Ups 8 | 5 - 15 | 2"
Note: Complete Push Upsimmediately after finishing hang power clean set

B. 40 - 30 - 20 - 10 Reps for Time of:
Alternating Dumbbell Devils Press/ KB Snatch
Burpees
Toes to Object

LET’S GET PHYSICAL

A1. Bench Press 5 | 10 | 0" in tempo 1-0-1-0
A2. Barbell Bent Over Row 5 | 10 | 2"
note: Complete bent over rows reps immediately after finishing bench press set

B. Iron Man Runday
10 Sets of:
1:30 Moderate
1:00 easy
note: Athlete can use rower if available.

LET’S GET PHYSICAL

A1. Front Squat 6 | 5 | 0" in tempo 3 - 1 - 1 - 1
A2. Band Pull Aparts 5 | 20 | 2"
Note: Complete Band pull apart reps immediately after finishing front squat set

B. 14 minute AMRAP of:
Ascending Reps 2,4,6,8,10.....
Burpees
Squat + 2 Calf Raise
2 Plank Toe Touches

LET’S GET PHYSICAL

A1. 5 Strict Press + 3 Push Jerk
5 | 1 | 3"
A2. Strict Pull Up/Ring Row
Max effort

LET’S GET PHYSICAL

A1. Strict Press + Push Jerk 5 | 5 + 3 | 0"
A2. Strict Pull Ups/ Ring Rows 5 | ME | 3"

B. Tabata This:
Hollow Rocks
Flutter Kicks
Oblique Reaches (L)
Oblique Reaches (R)
Push Ups

LET’S GET PHYSICAL

As of today the WOD (workout of the day) will be divided in an:
- A-part; This will be our Strength part, which you can perform at the box in our courtyard. These sterngth sessions are 30 minutes based. 
- B-, C-, D-part; is the rest of the programming and can be done at the comfort of your own home, park, or any outdoor area. 
The combined total work will be your Workout of the Day! Good luck! And let's hope we can be back to normal asap. 

A1. Back Squat 5 | 5 | 3" in tempo 3 - 1 - 1 -1
A2. Good Morning 5 | 12 | 3" in tempo 3 - 1 - 1 -1
note: complete Good Morning reps immediately after finishing your back squat set with a bumperplate of your choosing as your weight. 

B. 18 minute AMRAP of:
50 Air Squats
40 SIt Ups
30 Push Ups
20 Burpees

C. 18 minute AMRAP of:
50 Air Squats
40 Sit Ups
30 Push Ups
20 Double Dumbbell/ Kettlebell Thruster

D. 18 minute AMRAP of:
50 Air Squats
40 Sit Ups
30 Push Ups
20 Barbell Overhead Squats

LET’S GET PHYSICAL

A. 4 rounds for Quality of:
20 Chair/Stair Dips
30 Russian Twists
20 Tempo Air Squats (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L
Note: Rest as needed

B. Sunday Runday
3 Sets of
5:00 @ Moderate Pace
2:00 @ Easy Pace
2:00 @ Fast Pace
2:00 @ Easy Pace

LET’S GET PHYSICAL

A. For time:
200 KB/ DB Swings
*Every break = 5 Push Ups

B. For time:
100 Push Ups
*Everybreak = 5 Sit Ups

LET’S GET PHYSICAL

A. 5 Rounds 3 minutes on/ 1 minute off, of:
8 Toes to Object
8 Burpees
8 Object R Arm Thruster
8 Object L Arm Thruster

B. 5 Rounds 3 minutes on/1 minute off, of:
8 Toes to Object
8 Burpees
8 Single Arm Prisoner Squat (L)
8 Single Arm Prisoner Squat (R)