LET’S GET PHYSICAL

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows 3 |8-12| '90

C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups

C. HOME APPROVED WOD
for time:
Run 1,6 km
50 Burpees
Run 1,6 km

LET’S GET PHYSICAL

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

B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag

rest 1 minute between rounds
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*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold

2. Explosive Push-ups 4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)

3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope

rest 1 minute between rounds

LET’S GET PHYSICAL

A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"

B. 5 rounds for time of:
15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
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*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"

5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)

LET’S GET PHYSICAL

Buddy WOD | You Go - I Go
36 minute AMRAP of:
1200/900 meter Row
60 Toes to Bar
10 Rope Climbs

LET’S GET PHYSICAL

A. Overhead Squat 3-5 | 5-8 | 3"

B. For time, 5 rounds of 5 minutes of:
16/ 14 cal Row
10 Back squats (from the floor) 80/55 kg
18 Bar facing Burpees

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

A. Back Squat 3-5 | 3-5 | 3"

B. Deadlift 1 | 5 | 3"

C. 12 minute AMRAP
2 Deadlifts 110/80kg
4 Muscle ups
6 Burpees
8 Box jumps 60/50 cm
12/10 Calories on the Rower