LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

LET’S GET PHYSICAL

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

B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

LET’S GET PHYSICAL

6 Rounds of 4 minutes on/ 1 minute off of:

Station 1
400 m Medball Carry
then in remaining time Max effort Med Ball Cleans

Station 2
200 m Walking Lunge
then in remaining time Max effort Plate G.T.O

Station 3
10x 10 m Bear Crawl
then in remaining time Max Effort Wall Walks

LET’S GET PHYSICAL

As of today we'll be kicking off with our on-line Zoom classes again. You can download Zoom here, and then just log-in with the ID and password that we've sent to you in our newsletter. 

Sooooo... "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. 

Enough talk... now let's get to work.

Option A | Bodyweight |
23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 Rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option B | Odd Object |
23 minute AMRAP of:
20 Squats with Odd Object
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option C | Barbell |
23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpees
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups
Note: Athlete to add 2 reps every second round (2,2,4,4,6,6 etc.)

LET’S GET PHYSICAL

Option A ("ZOOM-IN" at 12:30 h.)
Bodyweight 23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object 23 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
20 V-Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
20 Weighted Reverse Stepping Lunges

Option C
Barbell 23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpee
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups

note: athlete to add 2 reps every second round (2,2,4,4,6,6 etc)

LET’S GET PHYSICAL

"ZOOM-IN" at 10:00 h. 

Option A
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

Option B
5 Rounds for time of:
300 m Run
100 m Bear Crawl

Option C 
12 Rounds for Max Effort of 90 secs on/30secs off of:
8 DB/KB Single Arm Thruster Right Arm
8 DB/KB Single Arm Thruster Left Arm
Max effort in remaining time of burpees

note: If athlete has a Barbell do 16 total Thrusters

LET’S GET PHYSICAL

Option A
21 minute AMRAP of:
10x  1 Lunge Left Leg + 1 Lunge Right Leg + 1 Air Squat (All 3 movements = 1 rep)
20 Shoulder Taps in Push Up Postition
10 V Sit Ups
10 Jumping Squats
20 Back Extensions

Option B
28 minute AMRAP of:
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 V Sit Ups
100 m Bear Crawl/ 15 Inchworm with hands walking out in front
25 Sit Ups

LET’S GET PHYSICAL

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 4 rounds for time of :
75 m Bear Crawl
20 V-up Sit Ups
5 Bar Muscle Ups

LET’S GET PHYSICAL

A. Alternating 20 minute EMOM of:
1st minute: 12 Dumbbell Push Press 22.5/15 kg
2nd minute: 18 V-Sit Up
3rd minute: 3 Wall Walk
4th minute: Rest

B. For time:
50 Alternating Dumbell Snatch 22.5/15 kg
75 m Bear Crawl
50 Calorie Ski-erg
75 m Bear Crawl