LET’S GET PHYSICAL

Option A | Bodyweight |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's

Option B | Odd Object |
3 x 8 minute AMRAP of:
10 Tuck Jumps/ Box Jumps
10 Push Ups (1 Arm on Object)
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's

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

A1. Bench Press
A2. Bent Over Barbell Row
5 | 8 | 2"

B. 16 minute AMRAP of:
20 Single Dumbbell Alternating Step Back Lunge 22.5/ 15 kg
20 V-Sit Ups
20 Air Squats
20 Calorie Ski Erg

note: Quality Movement

LET’S GET PHYSICAL

23 minute AMRAP
Ascending Ladder 3,6,9... reps of:
Kettlebell Swings 32/ 24 kg
V-Sit Ups
Goblet Squat

LET’S GET PHYSICAL

2 x 14 minute AMRAP's of:

A. 14 Minute AMRAP
20 Push Ups/V-Sit Ups
10 Double Kettlebell Shoulder to Overhead 24/ 16 kg
5 Wall Walks

B. 14 Minute AMRAP
40 Jumping Lunges
10 Double Dumbell Front Squats 22.5/ 15 kg
100 m Double Dumbell Farmers Carry

note: rest 3 minutes between AMRAP's

LET’S GET PHYSICAL

4 x 7 minute AMRAP's, rest 1 minute between AMRAP's

AMRAP 1
10 Alternating Single Arm Devils Press 22.5/15 kg
20 V-Sit Ups

AMRAP 2
10 Alternating Single Arm Devils Press 22.5/15 kg
20 Dumbbell Reverse Stepping Lunge 22.5/15 kg

AMRAP 3
10 Alternating Single Arm Devils Press 22.5/15 kg
20 V-Sit Ups

AMRAP 4
10 Alternating Single Arm Devils Press 22.5/15 kg
20 Dumbbell Reverse Stepping Lunge 22.5/15 kg

LET’S GET PHYSICAL

23 minute AMRAP of:
Ascending Ladder 3,6,9...
Kettlebell Swings 32/24 kg
V-Sit Ups

LET’S GET PHYSICAL

18 minute AMRAP of:
400 m Med ball Carry 20/14 lbs
40 Med Ball Cleans 20/14
40 Wall Balls 20/14 
40 Alternating Leg V-Ups

LET’S GET PHYSICAL

For time of:
120 Kettlebell Swings (US)
120 V-Ups

And every 2 minutes including 0:00 perform 8 Burpees!

LET’S GET PHYSICAL

3 x 9 minute AMRAP,  with 2 minutes rest between AMRAP's

AMRAP 1
10 Alternating Single Arm Devils Press 22.5/ 15 kg
20 V-Sit Ups

AMRAP 2
10 Alternating Single Arm Devils Press 22.5/ 15 kg
20 Wall Balls

AMRAP 3
10 Alternating Single Arm Devils Press 22.5/ 15 kg
20 V-Sit Ups