HOMEBODY 13. NAP
A: AMRAP 5'
• 10 bird dogs
• 10 cossack squats
• 16 dead bugs
• 8/8 1-leg hip thrusts
B:AMRAP 20' "CINDY's Abs"
• 5 Handrelease push-ups
• 10 sit- ups
• 15 air squats
C:3 sets
• 20 skull crushers @ water bottle
• 40 russian twists @ something
HOMEBODY 12. NAP
A: 1 mins of:
(2-4 steps forward - 2-4 steps backward)
- bear walk
- spider/crab
- tiger
- dwarf
B: For time:
21-18-15-12-9-6-3
- Down-up
6-12-18-24-30-36-42
- alt. V-ups
TC: 20'
C: Accumulate 6 mins Wall Sit
*Every break : 6 Jumping Squats
(The rests must be shorter then 30 secs.)
D: 4 sets:
- 16 Lu raises @2 pet bottle
- 10 Rear delt. raises @2 pet bottle
HOMEBODY 11. NAP
A. Amrap 7' (easy pace)
- 3 walk-out w/toe touches
- 12 alt superman
- 6 cossack squat w/halo in the bottom pos @pet bottle
B:EMOM 42' - 7 sets
1) Mountain Climber x
2) Down-up w/chair step up
3) Superman
4) Jumping Jack
5) alt. Thruster w/2 pet bottle
6) Plank
1st set: 20" work / 40" rest 2set: 30"/30",3set: 40"/20",4set: 50"/10",5set: 40"/20", 6set: 30"/30", 7set: 20"/40"
HOMEBODY 10. NAP
A: 6’ AMRAP
- 15 good mornings@ seprűnyél
- 10/10 shoulder taps in push up
- 20”/20” side plank
- 12 snow angel
B:4x 4’ AMRAP/ 2’ rest btw sets
- 10 burpee
- 20 air squat
- 15 sit up
C:3 sets/ 1’ rest btw sets
- 30” tiger position hold
- 20” reverse plank
- 15” hollow hold
HOMEBODY 9. NAP
A: 3 rds:
- 8 Cat Camel
- 6/6 Crab reach
- 6/6 dead bugs
- 6/6 Cossack squat
B:For time:
~ 10-9-8-7 . . . 1
Hand release push ups
Butterfly sit-up
rest 3’
~ 1-2-3-4 . . . 10
Goblet squat@ ásványvíz/weight
Inchworm
C:3 rds/ 1’ rest
- 10 Rear Delt fly @ ásványvíz
- 30” superman hold
HOMEBODY 8. NAP
A) 100 reps high knee run
* E30" (including 0:00) : 3 Push-ups
AMRAP 3' (2 rest btw) /2 rounds of:/
1st:
- 20 air squats
- 30 V-ups
- Max Burpee
2nd:
- 20 jumping lunges
- 30 alt. pet bottle Snatches
- Max Burpee
3rd:
- 50 Butt Kickers
- 25 Sit-ups
- Max Bupree
C) 4 sets :
- 8/8 slow K2E in side plank
- 16 alt. leg ext. in glute bridge pos
- 8 body saw (legs on the pet bottle)
A: 3 rds 15"
Jumping Jack,
Mountain climber,
High knees,
Alternating shoulder taps
B: 3 rds
14 Tempo squat jump
10 Tempo diamond push up
14 Tempo Cossack Squat
10 Tiger position Bird Dog
C: 5 rds Tabata 20:10
Jumping lunges
Single Arm hang squat clean w. ásványvíz (L)
Plank jack
Single Arm hang squat clean w. ásványvíz (R)
D: 3 rds
14/14 Side plank hip thrust
14/14 Single Leg leg hip thrust
#HOMEBODY 6. NAP
Warm-up +
A. Amrap 5'
8 Cat camel
8 Good morning with stick
8/8 Deadbug
B. Amrap 8'
2-4-6-8-10...etc reps of
Chair/Box step-up or jump (if you can)
Alternating V-ups
rest 2'
Amrap 8'
2-4-6-8-10... etc reps of:
Goblet squat @ bottle/weight
HSPU (if you can) or Push-ups
C.3 sets :
10/10 Sidebend @ bottle / weight
20"/20" side plank
1' rest btw. sets.
A.3 sets of:
8 down-ups
10 bird dog (5/5)
12 scapula push-ups
B. For time:
10 rounds of:
6/6 single arm thruster @ bottle/weight
8 Burpees
C. 3 sets:
30 flutter kicks
20 russian twists
10 Hollow rock
rest 1' between sets.