HOMEBODY 49. NAP
A) 5’ Amrap
– 30” Tiger crawl hold
– 12 Hip thrust
– 8/8 Side plank hip lift
B) 21-15-9 reps for time
– Burpee
– GTOH@ ásványvíz
2’ rest
21-15-9
– Russian swing@ásványvíz
– Push-ups
2’ rest
For time:
– 40 Sit-up
C) 3 sets/ 1’ rest
– 10/10 Side bend@ ásványvíz
– 20”/20” Side plank
– 20” Hollow hold
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
HOMEBODY 54. NAP HAPPY BDAY STRONG BODY! ❤️ #9 A: Mobility+ Gymn 5′ B: EMOM 9′ 40″/20″ Down ups Hollow hold flutter kicks Opposite arm- leg raise in superman C:Amrap 9′ 9 single arm snatch /left @bottle 9 single arm russian swing /left 9 atomic sit up@ bottle 9 single arm snatch/right 9 single…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
W-U_3X -30 MOUNTAIN C -8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE -8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT 1.PLYO (~8′) -TRIPLE BROAD JUMP FOR MAX DISTANCE @5 ATTEMPT/1’REST 2.WOD_ „EVA JR.” TC: 22′ 5RDS FT -400M RUN -15 RUSSIAN KBS @32/24 -15 PULL-UPS 3.ACC_3X -10 BAT-WINGS
SMR & GYMNASTIC & MOBILITY A: 3 sets 30 shoulder taps in push up position 16 alt v-ups 8 target burpee 4 bb muscle clean+ press B: E2MOM x5 4-8 towel pull ups 10 du db row 10-30 kg 20-30 du / 40-60 simple C: AMRAP 12′ 1 Gtoh Rx:50/35 Sc: 40/25 Ct:…
