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

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

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

And just like that, thanks to the government, we're closed again...

Today you'll receive a newsletter with our course of action and our plan to keep you as fit as possible throughout the coming weeks. Hang in there guys! We'll get through this together, once again. 

Big virtual hug from your coaches! 

LET’S GET PHYSICAL

3 Rounds FGB Style of 2 minutes on/ 1 minute off, of:
1st rounds: Echo Bike Calories
2nd round: Row Calories
3rd round: Dumbbell Box Step Over 22.5/ 15 kg
4th round: Sandbag over the Shoulder

LET’S GET PHYSICAL

A. Back Squat
5 | 5 | 3"

B. 30-24-18-12-6 Reps for time of:
Dumbbell Snatch
Box Jump 24/ 20"
Wall Balls

LET’S GET PHYSICAL

6 Rounds of 3 minutes on/ 3 minutes off, of:
12 Ski Erg Calories
12 Alternating Dumbbell Snatch 22.5/ 15 kg
12 Alternating Single Leg Jump onto Box

LET’S GET PHYSICAL

"Mash Up Friday"
Part A - Crossfit Open 18.1 - 20 minute AMRAP of:
8 Toes to Bar
10 Alternating Dumbbell Hang Clean and Jerk 22.5/ 15 kg
14/ 12 Calorie Row

rest 4 minutes

Part B
8 minutes to find a heavy Squat Clean and Jerk

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