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
HOMEBODY 52. NAP
A: 3 rds
14 Alt. Lunges
4 Walkout
10 Reverse snowangel
30” Plank
B: 20’ EMOM 45” work / 15” rest
Left reverse lunge to shoulder press w. a.viz/KB/DB
Right reverse lunge to shoulder press w. a.viz/KB/DB
R. Swing w. a.viz/KB/DB
Alt. Hang Snatch w. a.viz/KB/DB
C.: 4 rds
45” Plank
16/16 Side plank hip thrust
45” Superman hold
32 Alt. Heel touch
D: Stretching
HOMEBODY 51. NAP
A. Amrap 6'
5/5 Crab Reach
10 Slow Scapula Push-ups
20 Mountine climbers
10 Slow Air squats
B: 4x5’ Amrap
Amrap 5' Max reps Burpees
* after every 5 reps - perform 3 sumo DL high pulls! @ single weight / bottle
rest 90"
Amrap 5' Max reps Air squats
* after every 5 reps - perform 3 power cleans! @ double weight/ bottle or 3 american swings @ single weight
rest 90"
Amrap 5' Max reps Sit-ups
* after every 5 reps - perform 3 push presses! @ double weight/ bottle or 2-2/arm @ single weight
rest 90"
Amrap 5' Max reps Mountine climbers
* after every 10 reps - perform 5 hollow rocks!
C: Tabata
Reverse Crunches
rest 1'
Plank hold
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