2 Rounds
20 Push-ups
20 Dumbbell snatches
20 Double unders

2 Rounds
15 Tuck-ups
15 Thrusters 20/15kg
15 Box jumps

2 Rounds
10 Burpees
10 Med-ball cleans
10 Jumping lunges
For Time
Time cap 20min

Basic Endurance 60 min

10-12-14-16-18-20.....Calories

Ski
Echo Bike
Row

Teams of 2/3
30 rounds for total (inc. rest)
40 seconds on, 20 seconds off.

---

7 Rounds of:
Bike/Row/Ski for calories. Do not reset the machine during the rests.
Score is the total amount of calories gained.
3 Min rest.

---

7 Rounds of:
Farmers walk 73/113kg.
Each person does 40m. Score is the total amount of meters walked.
3 Min rest.

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7 Rounds of:
80 synchro dumbbell snatches alternating arms.
60 synchro kettlebell swings.
40 synchro goblet squats.
20 synchro burpees.

4 Rounds for quality
Single arm press 10/10
15 push ups
10 chair dips
Rest 2 Minutes

15 Min AMRAP;
14 Db Snatch or kb
14 Burpees
14 Air squats
14 push ups.

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Topic: Charlie Hodge's Zoom Meeting
Time: Apr 8, 2021 05:00 PM Helsinki

Join Zoom Meeting
https://us05web.zoom.us/j/87108979102?pwd=YkI0YTZBUjgvdFBZc0w3U0hONUxHZz09

Meeting ID: 871 0897 9102
Passcode: DHf50z

For time :

60 Chest to bar
60 Handstand Push Ups
60 Toes To Bar
60 Pistols alt.

5x1

1x1 @84%
1x1 @87%
3x1 @90%

• 3x Seated High Box jump

Rest 3min...

20 Hang Power Cleans
20 Front Squats
20 Push Press
20/15 cal Row/Bike/Run

Rx 40/30kg

Tabata hollow hold

(8 x 20s on, 10s off)

Tabata arch hold

(8 x 20s on, 10s off)

10x
Snatch + 2 Hang Snatches

• Go every 75-90sec, start from 70% and add....

3 sets
20-30s Plank Hold
20-30s Superman
rest 1min