LET’S GET PHYSICAL

A. |Bodyweight|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Up Downs
20 Jumping Lunges
Then max effort Jumping Squats

B. |Odd object|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Alternating Kettlebell/Dumbbell Hang Clean and Jerk
20 Jumping Lunges
Then max effort Jumping Squats

C. |Barbell option|
12 Rounds 1:30 on/ 0:30 off, for Reps of:
10 Barbell Deadlift
20 Jumping Lunges
Then max effort Jumping Squats

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.

A. |Bodyweight option| 20 minute EMOM of:
25 Double Unders/ 25 Jumping Jacks
remaining minute is max effort of Burpees

Note: Score is total Burpees

B. |Odd object| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Single Arm Alternating Devils Press

Note: Score is total Devils Press

C. |Barbell option| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Shoulder to overhead

Note: Score is total Shoulder to overhead

LET’S GET PHYSICAL

Option A | Bodyweight |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's

Option B | Odd Object |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups (1 Arm on Object)
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's

LET’S GET PHYSICAL

Option A | Bodyweight |
A1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges

rest 2 minutes, then perform

A2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch, table etc)

Option B | Odd Object |
B1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges with Object

rest 2 minutes, then perform

B2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch,table etc)

LET’S GET PHYSICAL

Option A | Bodyweight |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips/ Dips on Stairs

Option B | Odd Object |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead

Option C | Barbell |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead

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 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

LET’S GET PHYSICAL

A. Front Rack Stepping Lunge
5 | 12 | 3"

note: Superset with 10/ 10 Single Leg Bulgarian Split Squat

B. 24 minute AMRAP of:
18 Calorie Row, row is hard and fast as you can. 
Rest 1:30 after every set. 

LET’S GET PHYSICAL

A. Deadstop Deadlift
6 | 2 | 2"

B. 15 minute Alternating EMOM of:
1st minute: 10 - 20 Toes to Bar
2nd minute: 25 - 50 Double Unders
3rd minute: 4 Squat Clean
4th minute: Rest