HOMEBODY 50. NAP
A: Mobility + Gymn 10’
B: Superset 5x10/30”
1 Legged RDL
Hindu Push-up
C: FOR TIME TC:14'
Buy-in: 2rds
30 Hopscotch (L/R)
1 Legged get-up Johnnie (R/L)
then,
Mountain climber 40/30/20/10
Air squat 40/30/20/10
D: 3x 30”/30"
Reverse plank
HOMEBODY 49. NAP
A) 5’ Amrap
- 30” Tiger crawl hold
- 12 Hip thrust
- 8/8 Side plank hip lift
B) 21-15-9 reps for time
- Burpee
- GTOH@ ásványvíz
2’ rest
21-15-9
- Russian swing@ásványvíz
- Push-ups
2’ rest
For time:
- 40 Sit-up
C) 3 sets/ 1’ rest
- 10/10 Side bend@ ásványvíz
- 20”/20” Side plank
- 20” Hollow hold
"2020 reps party"
2 rds
1: 100 lunges
2: 100 push up
3: 100 air squat
4: 100 sit up
5: 100 burpee
6: 100 dead bug
7: 100 swing (a.viz weight kb/db )
8: 100 mountain climber
9: 100 box step
10: 100 down up
Then
20 man maker (A.viz, kb, db,)
HOMEBODY 47. NAP
A: 4 rds
20" air squat
20" down ups
20" handstand hold
20" high knee run
B: 3 rds
12 hollow rock
14/14 Bulgarian split squat
16 diamond push up
18 snow angel
20 cossack squat
C: 21-18-15-12-9
Air squat
Hang clean w. Double weight
Sit up
Push up
*6 burpees after every set
D: Stretching
HOMEBODY 46. NAP
A: 6' Amrap
6 crab reach
6 inchworm
30 high knee run
40" wall seat
B: 15' EMOM 40" work / 20" rest
Explosive chair step up (left)
Explosive chair step up (right)
Alt. Hang snatch
C: 12' Amrap
3 burpee
6 push up
9/9 thruster
12 sit-up
15 squat jump
D: 3 rds
40" superman hold + 10 arch rock
HOMEBODY 45. NAP
A: 3 rds
10 glute bridge
10/10 shoulder taps in push up position
40" plank
10 Jumping Jack
B: 3rds
14/14 cossack squat
14/14 shoulder press
14/14 crossing balance lunges
14/14 single arm row
C: Tabata 20" work/ 10" rest
4 rds
Mountain climbers
Burpee
HRPU
1' rest
4 rds
Air squat
Push press (double weight)
Chair step up
D: 3 rds
25"/25" star side plank
14 alt V-ups
HOMEBODY 44. NAP
A: 2 rds
60 sec tiger position hold
10/10 windmill
60 sec deep squat hold
B: " MERRY CHRISTMAS 2020 "
1: man maker
2: reverse burpee
3: wall climb
4: air squat / front squat w.weight
5: v-ups
6: inverted row
7: russian swing
8: hand release push up
9: atomic sit up /weight, a.viz/kb/db/plate
10: burpee box jump/box step up / sofa / chair
11: cluster
12: devil press
C: STRECHING
A: 4 sets
6 scorpion
6 crab reach
6 jump down up
6 sit up to reverse bridge
B: "BOB"
13-12-11-10-9-8-7-6-5-4-3-2-1
hand release push up
air squats
V -ups
C:3 rds
21 biceps curls
21 triceps
A: 3 sets
10 knee step up
8 hindu push up
10 windshield viper
B:" EVITA"
5rds For Time
8 deadlift Á.víz/weight/db/kb
16 russian swings
150 simple under
C: 3rds ABS Party
15 leg raise to hip
15/15 side crunches
A: 2 rds
30 shoulder taps in push up position
30 knee to elbow
30 hip thrust
B: "CONFUCIO"
3 rds
100 jumping jack
25 burpees
50 sit up
100 jumping jacks
25 burpees
50 leg raises
C: Streching