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
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
Mobility: General Activation: 3′ (3RDS-No Rest) …
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
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
