LET’S GET PHYSICAL

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

Option A | Bodyweight |
For time of:
200 Jumping Lunges
note: every minute athlete to perform 5 Burpees

Option B | Odd Object |
For time of:
100 Alternating DB/KB Snatch
note: every minute athlete to perform 5 Burpees

Option C 
For time of:
100 Barbell Thrusters
note:
- every minute athlete to perform 5 Burpees
- athlete to choose weight, move in sets of 6-8 reps each round

LET’S GET PHYSICAL

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

Option A | Bodyweight | 
5 Rounds for quality of:
1 minute Plank Hold on Elbows
1 minute Plank Hold at top of Push Up
1 minute Left Side Plank
1 minute Right Side Plank

note: rest as needed between sets

Option A | Tuesday | Runday
4 sets of:
2 minute Run @ Moderate pace
1 minute rest
2 minute Run @ Fast pace
1 minute rest
2 minute @ moderate pace

note: rest 2 minutes between sets

LET’S GET PHYSICAL

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded. 

Option A | Barbell |
For time, of:
100 Hang Power Cleans
100 Shoulder to Overhead
Every 2 minutes including 0:00 perform 8 Burpees!

Option B | Odd Object |
For time, of:
100 Dumbell/Kettlebell Shoulder to Overhead (5R/5L)
100 Dumbbell/Kettlebell Goblet Squat
Every 2 minutes including 0:00 perform 8 Burpees!

Option C | Bodyweight |
For time, of:
100 Chair/Fixed Object Dips
150 Sit Ups
Every 2 minutes including 0:00 perform 8 Burpees!

LET’S GET PHYSICAL

Option A - Sunday Runday
2 sets of:
5 minute Run @ Moderate pace
1 minute rest
2 minute Run @ Fast pace
1 minute rest
3 minute @ Moderate pace

note: Rest 3 minutes between sets

Option B - Odd Object Sunday
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of
Kettlebell Swings/ Hanging DB Power Cleans

*No Zoom sessions on Sunday

LET’S GET PHYSICAL

"ZOOM-IN" at 10:00 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded. 

Option A | Bodyweight |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 AirSquats
10 Burpees
10 Alternating Pistol Squats
10 Burpees

Option B | Odd Object |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Object Shoulder to Overhead (L)
10 Burpees
10 Object to Shoulder to Overhead (R)
10 Burpees

Option C | Barbell |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Hang Power Clean and Press (Empty Barbell)
10 Burpees
10 Overhead Squat (Empty Barbell)
10 Burpees

LET’S GET PHYSICAL

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live!
Don't worry if you missed out... All sessions will be recorded. 

Option A | Bodyweight | Re-Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats

Option B | Odd object| Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Kettlebell Swings

Option C | Barbell | Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Barbell Hang Power Cleans/ DB Hang Power Clean & Jerks

LET’S GET PHYSICAL

"ZOOM-IN" at 18:30 h. to join your Coach live!
Don't worry if you missed out... All sessions will be recorded. 

| Bodyweight |
Every 3 minutes for 30 minutes:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/ 10 Pike Push Ups/ 2 Wall Walks