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

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

Option A | Bodyweight |
A1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges

rest 2 minutes, then perform

A2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch, table etc)

Option B | Odd Object |
B1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges with Object

rest 2 minutes, then perform

B2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch,table etc)

LET’S GET PHYSICAL

"ZOOM-IN" at 10:00 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded. 

Option A | Bodyweight |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 AirSquats
10 Burpees
10 Alternating Pistol Squats
10 Burpees

Option B | Odd Object |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Object Shoulder to Overhead (L)
10 Burpees
10 Object to Shoulder to Overhead (R)
10 Burpees

Option C | Barbell |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Hang Power Clean and Press (Empty Barbell)
10 Burpees
10 Overhead Squat (Empty Barbell)
10 Burpees

LET’S GET PHYSICAL

As of today we'll be kicking off with our on-line Zoom classes again. You can download Zoom here, and then just log-in with the ID and password that we've sent to you in our newsletter. 

Sooooo... "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. 

Enough talk... now let's get to work.

Option A | Bodyweight |
23 minute AMRAP of:
10 x Lunge Left Leg/ Lunge Right Leg/ Air Squat (All 3 movements = 1 Rep)
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option B | Odd Object |
23 minute AMRAP of:
20 Squats with Odd Object
20 Shoulder Taps in Push up Postition
20 V-Sit Ups
20 Jumping Squats
20 Back Extensions

Option C | Barbell |
23 minute Ascending Ladder AMRAP of:
2 Barbell Snatches
2 Bar Facing Burpees
2 V-Sit Ups
2 Barbell Cleans
2 Bar Facing Burpee
2 V-Sit Ups
Note: Athlete to add 2 reps every second round (2,2,4,4,6,6 etc.)

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

"Mash Up Friday"

A. 14 minute AMRAP of:
30 Bar Facing Burpees
20 Overhead Squats 50/ 35 kg
10 Bar Muscle Up

rest: 5:00 minutes

B. 10 minute AMRAP of:
5 Power Snatch 50/ 35 kg
10 Toes to Bar
15 Deadlift 50/ 35 kg

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