2020.07.10. Péntek

#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…

A) gymn +  2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…

A. Warm-up:  20m Bear walk or 20 bear step 15/15 Single-Leg Glute bridge  30s. Hollow hold x 2 sets  B. EMOM 10’  Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.)  Even: 30s. Squat pos. Hold (active)  C. 12 Rounds for time:  15/12 Push-ups 30 Alt. Reverse lunges steps (weighted if it possible) …

A. 3 Sets 8/8 Cossack Squat 8 Scorpions 10 Good Morning with Stick 10 Pass-Through with Stick B. For Time Buy In: 60 Alt. Reverse Lunges Then, 27-21-15-9 Burpee Chair Step-Up Russian Swing Cash Out: 60 Butterfly Sit Ups C. 4 Sets Not For Time! Turkish Get Up X 1 Rep + 5 Windmills* Side Plank…

Mobility: Ankles+Hips            Activation: 2 RDS              – 2 Lenghts Burpee-Broad Jumps                                           – 10 Scapula Push-ups                                – 60″ Rowing   A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…

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