A. Warm-up:
20 Opposite arm/leg raises in Tiger pos.
30s. Hollow hold
10 Tempo Air squats [3131]
30 Jumping Jack
x 3-4 sets
B. 4 rounds for time:
50 Air squat
40 Sit-up
30 Burpee
20 Hand release push-ups
*Rest 3:00 btw. rounds
C. EMOM 10’
Odd: 45s. Superman hold
Even: 15/15s. Single-arm Push-up hold
A. For Time 5x1000m Run 1:1 Work:Rest
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 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 –…
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:…
A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through – 5 tempo air squats /5-3-x-1/ B) 1 rep max Squat Snatch ! C) AMRAP 9′ – 7 hang squat snatches @30/20 – 7 box jumps @60/50 D) 2 sets…
A. Warm-up: Gymn. + Amrap 8’ 45s. Amrap Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C. 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg) 10 Burpee Tc: 20’ D. Accessory: 10 Alt. DB Row in Push-up pos. …
