HOMEBODY 46. NAP
A: 6′ Amrap
6 crab reach
6 inchworm
30 high knee run
40″ wall seat
B: 15′ EMOM 40″ work / 20″ rest
Explosive chair step up (left)
Explosive chair step up (right)
Alt. Hang snatch
C: 12′ Amrap
3 burpee
6 push up
9/9 thruster
12 sit-up
15 squat jump
D: 3 rds
40″ superman hold + 10 arch rock
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
A) gymn + fish game *Score 1000 point ! Every missed point = 1 Jumping Jack 😉 B) ‘BlackJack’ For Time : 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups C) streching (focus on chest & shoulders)
A. Warm-up: 3 sets of: 5 hang clean + 5 windmill / side @ easy KB 8 slow goblet squat @ easy KB 8 down-ups 20″ high knee jog in place B. Strength/Lifting: EMOM 3′ x 3 sets , 1′ rest btw. sets * increase the weight in every set! (3 times) 1 power clean +…
A. Warm-up: 60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one) 15 Reverse Snow Angel 30s. Handstand hold by wall 30s. Wall Sit-hold 30s. Frog pos. Hold x 3 sets B. 3 sets, for quality: 10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák” 15 Seated…
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
