LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:
5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:
10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:
15 Cal Row
10 Box Jumps 60/50 cm

LET’S GET PHYSICAL

A. Power Cleans 5 | 2 | 2"

B. Front Squats 3-5 | 3-5 | 3"

C. 5 Rounds for time of:
9 V-Ups
15 Thrusters 40/30 kg
21 Double Unders

LET’S GET PHYSICAL

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. 12 minute EMOM of:
Odd minute: 12-15 Cal Row
Even minute: 20 Kettlebell Swings

LET’S GET PHYSICAL

A. Back Squat 3-5 | 3-5 | 3"

B. Deadlift 1-2 | 5 | 3"

C. 60 toes-to-bars for time
*perform 6-10 burpees at the start of each minute

LET’S GET PHYSICAL

A. Muscle up practise

B. 5 rounds for time of:
15 m. Dumbbell Front-Rack Lunges
20 Pull-ups

LET’S GET PHYSICAL

in groups of 3 athletes
10 rounds of 4 minute AMRAP of:

1 min ME Ground to Overhead 60/40 kg
1 min ME Burpee Box Jump-overs
1 min ME Cal Ski-erg
1 min Rest (Together)
Each athlete does each element for 1 minute
Rotate till all 3 elements are done by each athlete
Followed by 1 min of rest together.

LET’S GET PHYSICAL

BUDDY WOD
in groups of 3 athletes

8 rounds of a 4 minute AMRAP of:

1 min ME Ground to Overhead 60/40 kg
1 min ME Burpee Box Jump-overs
1 min ME Cal Ski-erg
1 min Rest (Together)

Each athlete does each element for 1 minute
Rotate till all 3 elements are done by each athlete
Followed by 1 min of rest all together.