HOMEBODY 29. NAP
A: AMRAP 3'
8/8 split squat
8 snow angel
8 hrpu
8 glute bridge
1 min rest, then repeat
B: 4 rds For Time: TC 25 min
100 simple under / 50 duoble under / plate or object hops
25 ground to overhead w ásványvíz / weight
rest 2 min
4 rds
100 mountain climber
25 biceps curls w. ásványvíz / weight
rest 2 min
4 rds
100 long striders
25 triceps extansion (ló rúgás)
C: 3x 1min plank twists
30 sec rest btw sets
HOMEBODY 27. NAP
A: 20" work / 10" rest,change x 3 rounds ( 6 minutes total )
Easy high knee run
Cossack squats
Inchworm
Plank hold
B: For total / max reps:
4 rounds - 1:00 at each movement
1:00 rest btw. rounds
Alt. arm hang C&J @ weight / víz
Down-ups
Alt. arm hang snatches @ weight / víz
Lateral hops over object ( súly / üveg...)
Alt. side one-arm thrusters @ weight / víz
C: 3 sets - try to go unbroken!
10 hollow rock
10 tuck-ups
10 V-ups
10" hollow hold
* rest 1:00 btw. sets
HOMEBODY 23. NAP
A: AMRAP 6'
30 sec wall sit
10 snow angel
20 crab tou touch
10 alt one leg burpee
B: Amrap 10'
1-1-1,2-2-2,3-3-3,4-4-4,...etc.
Swing
Goblet squat
Alt. One Arm snatch w. ásványvíz / weight
2' min rest
Amrap 10'
21 deadlift w. ásványvíz / weight
15 clean w. ásványvíz / weight
9 devil press w.ásványvíz / weight
C: 100 reps overhead sit up w. ásványvíz
HOMEBODY 23. NAP
A: 2 sets
0-1min: plank to push up
1-2min: alt. one leg romanian deadlift
2-3min: high knee run
B: 5 sets for time
5 wall climb / 8 pike push up / 11 push up
7/7 squat clean+press w. ásványvíz/weight
9 burpee
11/11 overhead lunge w. á.víz/weight
13 sit up
C: 3 sets
25 good morning
15 hip thrust
HOMEBODY 22. NAP
A: AMRAP 6' (easy)
12 birddogs
12 deadbugs
12 toe touches in push up pos.
6 tempo squats /5-1-X-1/
B: 5 sets of:
10 tempo push-ups /3-1-X-1/
15 inverted Row
C: 5 sets of:
8/8 bulgarian squats
10 hamstring curls w/towel
D: For Time:
30 Down-ups
Tc: 1'
Every missed rep: 5 Down-ups penalty
HOMEBODY 20. NAP
A: Gymnastic
B:EMOM 49' - 7 sets
1) 30-35-40-45-50-55-60 High Knee Run
2) 8-9-10-11-12-13-14 Burpees
3) 20-25-30-35-40-45-50 Plank Jack
4) 10-11-12-13-14-15-16 Thrusters
5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches
6) 12-13-14-15-16-17-18 GTOH
7) Rest walk (nasal)
C: STRECHING
HOMEBODY 19. NAP
A. warm-up
100 Butt Kickers
* E30" (inc. 0:00) : 1 Sit-up
B: E3' for 15' - 5 sets
30 Jumping Jacks
20 Reverse Lunges
10 Burpee High Jump
C) AMRAP 8'
4 Clappin' Push-ups
20 Mountain Climbers
8 V-ups
20 Bicycle abs
D) 2 Rounds of : 4*30" Gymnastic Swimming
(hold,'breaststroke','freestyle',up&down)
HOMEBODY. 19. NAP
A:"CHAD WILKINSON HERO WOD"
1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg)
60 TC'
HOMEBODY 18. NAP
A: AMRAP 6'
12 scorpion
12 reverse lunges
12 bird dog
12 dead bugs
B: 4 rds
25 chair dips
24 one leg squat to a box/chair
25 hollow rock
24 squat jumps
C: 3set
15 Arnold press
20/20 side hip thrust