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) gymn B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C) Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…
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:…
A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….
1)5′ amrap – 1′ easy row – 10/10 alternating leg raise, arms in ring (push up position) – 8/8 dead KB clean@light – 10 air squat 2) Power clean E90″ x 7 rds 2 reps, btw 80-90 % of 1 RM 3) Deadlift 4×5, same w. (~@75-80 %) 4) 5 rounds for time – 5 front squat (from…
A) gymn B) E3′ for 30′ – 10 sets 1) 10 alt. candlestick roll to pistol + easy row in the ramining time 2) 3 rope climb asc. + 10 steps onto the plate in handstand position + easy ski/bike C) Be relaxed and hold the poses for 1 full minutes : – crossed leg forward bend…
A: 3 sets 20 alt shoulder taps in push-up pos. 15 Plate hops 10 Hollow rock 8 down-ups B: 20 rounds for time of: 1 Wall Climb 4 Tuck Jumps 8 russian swing C: 3 sets: 10/10 suitcase Deadlift 15 Arch Rock
