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 |
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 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. 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

LET’S GET PHYSICAL

A. Double Kettlebell Front Rack Squats
6 | 12 | 2"

B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
45 Double Unders
15 Chest to Bar Pull Ups
45 Double Unders

LET’S GET PHYSICAL

A1. Barbell Box Step Ups
5 | 12 | 2"

A2. Strict Pull Ups
5 | ME

B. 20 minute Alternating EMOM of:
1st Minute : 16/13 Ski Erg Calories
2nd Minute : 3/2 Rope Climbs
3rd Minute: 20 Ab Mat Sit Ups
4th Minute: 80 Double Unders
5th Minute : Rest

note: Athlete to work for 50 seconds max

LET’S GET PHYSICAL

A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"

B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg

LET’S GET PHYSICAL

40 minute AMRAP of:
800 m Run
150 Double Unders
100 Ab Mat Sit Ups
50 Burpees
25 Power Cleans 80/ 60 kg

LET’S GET PHYSICAL

A. Front Rack Stepping Lunge, alternating
6 | 12 | 2"

note: superset with 20 jumping lunges after each set

B. FGB Style 0:50 on/ 0:10 off, for 4 rounds:
1st minute: 10 m Shuttle Runs
2nd minute: Dumbbell Snatch (L) 22.5/ 15 kg
3rd minute: Double Unders
4th minute: Dumbbell Snatch (R) 22.5/ 15 kg

LET’S GET PHYSICAL

A. Floor Press
5 | 8 | 3"

Note : Superset with max effort Strict Pull Up after each set

B. 5 rounds FGB Style of:
1st Minute: Burpee onto Plate
2nd Minute: Ab Mat Sit Ups/ Toes to Bar
3rd Minute: Double Unders/ Single Unders
4th Minute: Rest