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

*No Zoom sessions on Sundays

Option A | 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

Option B | Odd Object Sunday |
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of:
Kettlebell Swing/ Hanging DB Power Clean

Option C | Bodyweight Sunday |
2 x 7 minute AMRAP's of:
Burpees!

note: rest 3 minutes between rounds

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

Option A - Sunday Runday
2 sets of:
5 minute Run @ Moderate pace
1 minute rest
2 minute Run @ Fast pace
1 minute rest
3 minute @ Moderate pace

note: Rest 3 minutes between sets

Option B - Odd Object Sunday
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of
Kettlebell Swings/ Hanging DB Power Cleans

*No Zoom sessions on Sunday

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 | Re-Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats

Option B | Odd object| Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Kettlebell Swings

Option C | Barbell | Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Barbell Hang Power Cleans/ DB Hang Power Clean & Jerks

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

A. Strict Press
6 | 2 | 2"

B. 3 Rounds for time of:
Row/ Run 400m
15 Devils Press 22.5/ 15 kg or 15 Kettlebell Swings 32/ 24 kg
15 Chest to Bar Pull Ups

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

A. Double Kettlebell Front Rack Squats
6 | 10 | 2"

B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups

AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls

note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's