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)

LET’S GET PHYSICAL

A1. Tempo Single Leg Romanian Deadlift
10 | 16 | 2"
note: 8 L/ 8 R and use DB/ KB if available

A2. Half Kneeling Single Arm Press
10 | 16 | 2"
note: 8 L/ 8 R and use DB/ KB if availablee

C. Thors Runday
3 sets of
2:30 @ moderate pace
1:00 @ rest
2:30 @ moderate pace
1:00 @ rest
1:00 @ fastest pace
1:00 @ rest
2:00 @ easy pace

then, perform3 sets of:
0:30 Maximum effort
0:30 Easy Jog
0:20 Maximum effort
0:40 Easy Jog
0:10 Maximum effort
0:50 Easy Jog
2:00 @ easy pace

LET’S GET PHYSICAL

10 minute AMRAP of
Ascending reps 2,4,7,8,10...etc
Burpees
Jump Squats
V-Ups

rest 2:00, then at 12:00 mark perform for time

50 Burpees
50 Jump Squats
50 V-Ups

LET’S GET PHYSICAL

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

LET’S GET PHYSICAL

A1. Tempo Bulgarian Split Squat 3-1-3-1 (Use Couch/chair)
8 | 16 | 2"

A2. Tempo Squat 5 - 2 - 2 - x
5 | 12 | 2"
Note 8 L/8 R and use DB/KB if available

LET’S GET PHYSICAL

*No Zoom sessions on Sundays

A. |Odd object|
10 Rounds for Quality of:
20 Bent Over Rows (10 L/ 10 R DB's/ Barbells/ Jerry Can)
20 Odd Object Good Mornings (DB's/ Barbells/ Band)
60 second Squat Hold
Rest as needed between rounds

B. |Bodyweight|Sunday Runday
4 Sets of
2:30 @ Moderate Pace
2:00 @ Easy Pace
1:00 @ Fast Pace
2:00 @ Easy Pace
0:30 @ Sprint Pace
2:00 @ Easy Pace

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

"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.

A1. Bulgarian Split Squat in tempo 3-1-3-1 (Use Couch/chair)
A2. Single Leg Romanian Deadlift in tempo 3-1-3-1
10 | 16 | 2"

note: 8 L/ 8 R and use DB/KB if available

B. Thors Runday
6 sets of:
2:00 @ Moderate Pace
0:30 @ Walking Pace

rest 3:00 then perform

3 sets of
1:30 @ moderate pace
1:00 @ rest
1:30 @ fast pace
1:00 @ rest
1:30 @ fastest pace
1:00 @ rest
2:00 @ easy pace

LET’S GET PHYSICAL

A. |Bodyweight option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Mountain Climbers
30 Burpees

B. |Odd weight option|18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Double Dumbbell/Kettlebell Thruster
30 Burpees

C. |Barbell option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Overhead Squats
30 Burpees