64. NAP HOMEBODY
A: 3 rds
1 min simple under or object hops or jumping jack
10 scapula push up
1 min bicycle abs
B: Back strength party
3x10 towel pull ups (1 sec hold on chest)
3x10 iron man fly
3x10 butterfly
3x10 rocking lift
C: AMRAP 10'
16 chair lateral over step
16 alt. one arm dead snatch
32 russian twist
32 jump squat position from push up position
63. NAP HOMEBODY
A: 3 rds
12 alt. lunges step
24 plank to push up
12/12 one arm deadlift weight (á.víz, kb, db)
B: Every 4 min x 5
20 alt. bench row
20 push up
10 triceps kick backs
10 burpee
C: 4 rds
10/10 bulgarian split squat
10/10 seated abs circle
10/10 marching plank
HOMEBODY 60. NAP
A: 6’ Amrap
12 Dead bug
2/2 Turkish get up
30” Wall seat
20”/20” Single leg plank
B: 4 rds
14 Biceps Curl
12 Tempo Goblet Squat (3-1-1)
14 Gorilla row
14 Triceps extension
*20”-25” rest btw. sets
C: 8’ Amrap
12 Chair step up
8/8 Side Band
16 Reverse Lunges
12 Arch Rock
D: Stretching
HOMEBODY 59. NAP
A: 3 rds
4/4 Scorpion
8 Cat-Camel
10 Good Morning
4 V walk out
B: 3 rds
12 Diamond Push up
12 Alt. pistol squat
12 Dip Chairon
12/12 Split Squat
*20”-25” rest btw. sets
C: 10’ Emom
Odd: 6 Burpee + 14 Air Squat
Even: 9/9 Thruster
D: Tabata
Mountain Climber
Side Plank Hip Thrust (Round 2,6 Left / 4,8 Right)
HOMEBODY 58. NAP
A. Amrap 6'
10/10 cossack squats
8/8 Bird Dog
20" HS hold / pike push-up hold
15" high knee + 15" high heel run in place
B. Every 2' x 10 sets (as fast as possible)
20 Jumping jacks
15 Air Squat
10 Sit-ups
5 HSPU / Push-ups
C. Emom 12'
Odd: 10 Swing @ weight + 20 alt. lunge steps (no weight)
Even: 10 alt. Box step-ups @ weight + 20" superman hold
HOMEBODY 57. NAP
A: 5’ Amrap
40 Butt kick
10 Jumping jack
10 Alt. toe touch in Push up position
10 Jumping Mountain Climber
B: 3x5’ Amrap
5’ Amrap 2,4,6,8……etc
Squat Jump
Push up
Sit up
2’ REST
5’ Amrap 2,4,6,8……etc
Jumping Lunges
Am. Swing
Hollow Rock
2’ REST
5’ Amrap 2,4,6,8……etc
Alt. squat clean
Deadlift
Alt. V-ups
C: 3 rds
30”/30” Single arm high plank
20 Alt. superman
20 Crunches
*20-25” rest btw. sets
HOMEBODY 56. NAP
A: 3 easy rounds of
10 jumping squat
10 push-ups / kneeling push-ups
20 hops in place
30" plank
B. For time:
21-15-9-15-21
Thruster @ weight / object
V-ups
*30 lateral hops over weight / object after each set (150 full reps)
C. 3-4 sets / 1' rest btw. sets
20" Snow angels
No rest!
20" Plank pos. to push-ups pos.
No rest!
20" Scapula push-ups
No rest!
20" Push-ups
HOMEBODY 55. NAP
A: Mobility Gymn 10'
B: Emom 30' 40"/20"
Overhead lunge
Upper back superman
Deck squat
Copenhagen plank (L)
Reverse snow angel
Copenhagen plank (R)
C: Accessory
3x10/30" Reverse flies @bent over
3x20"/20"_20" Star side plank
HOMEBODY 54. NAP
HAPPY BDAY STRONG BODY! ❤️ #9
A: Mobility+ Gymn 5'
B: EMOM 9' 40"/20"
Down ups
Hollow hold flutter kicks
Opposite arm- leg raise in superman
C:Amrap 9'
9 single arm snatch /left @bottle
9 single arm russian swing /left
9 atomic sit up@ bottle
9 single arm snatch/right
9 single arm russian swing/right
3' rest
9' EMOM
9 jumping squat+ 9 HR push ups+ 9 V-sit up(in one minute)
D: Stretching
A: Mobility Gymn 10'
B: Superset 4 x 12/60"
Goblet squat @any heavy weight
Bent over row @ any weight
C: FOR TIME TC:12'
Thruster @any weight 10/8/6/4/2
Deadlift @any heavy weight 4/8/12/16/20
Jumping Jack 50/50/50/50/50
D: 3X10/10 40"
QL bend @duo bottle overhead
E: Stretching