#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.
Wu: gymn+Pvc shoulder mobility A: 3 rds light 8/12kg 4/4 kb clean 4/4 kb jerk 4/4 lunges 4/4 ohs B: 5×3 Push jerk climbing C: Tc 10′ 3rds 3/2 peg board (open the midle) 75 du ( open 125 simple) 2′ rest 24-16-8 – Alt Db c&j 22,5/ – Knee to elbow D: 3×8/8 bulgarian split sq
A. Warm-up: 10/10 Windmill @ no weight! 10/10 Pause Single-Leg RDL @ no weight! *pause 1 full sec. at the bottom pos. 20 Alt. Chair step-ups 30/30s. Side plank x 3 sets B. “Enrage ROOMWOD challenge” For time: 10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups …
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 https://youtu.be/6tUMNj1S-rg D: For Time: 30 Down-ups Tc: 1′ Every missed rep: 5 Down-ups…
HOMEBODY A: 3 sets 10 Glute Bridge 10 Sit-Ups 10 Toe Touches in Push Up Position B: 5 rounds 30 Air Squats 30 Sit-Ups 30 Hand Release Push Up (HRPU) C: 3-5 RDS E90′ 10 Hollow Rock+10 Sec Hollow Hold
1)PVC warm up, shoulder mob., 5′ cardio machine easy, barbell warm up 2)Power snatch E90″ x 2 reps, 5 rounds, same weight 3) Snatch deadlift 5×3, not tng, 90-100% of your 1 RM sn 4)3 rounds for time – 20 box jump over – 20 russian swing @heavy KB – 20 cal row 5)Superman hold tabata
A. 2 Sets 20 Jumping Jacks 8 Scorpions 20″ Hollow Hold 8 Supermans B. 4 RDS AMRAP 5′ – 2′ Rest First 5′ 20 V-Ups 15 OHS 10 Walkout Push Ups Second 5′ 20 Hollow Rocks 14 Thrusters 10 Burpees /No Jump/ C. 3 RDS 20 Crunches 10 Reverse Crunches
