HOMEBODY 57. NAP
A: 5’ Amrap
40 Butt kick
10 Jumping jack
10 Alt. toe touch in Push up position
10 Jumping Mountain Climber
B: 3×5’ Amrap
5’ Amrap 2,4,6,8……etc
Squat Jump
Push up
Sit up
2’ REST
5’ Amrap 2,4,6,8……etc
Jumping Lunges
Am. Swing
Hollow Rock
2’ REST
5’ Amrap 2,4,6,8……etc
Alt. squat clean
Deadlift
Alt. V-ups
C: 3 rds
30”/30” Single arm high plank
20 Alt. superman
20 Crunches
*20-25” rest btw. sets
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 Banded good morning 8/8 split squats – no weight! 20″ superman hold B. Strength / Lifting ~ Back rack split squat @ increasing weight *4 x 8/8 reps, 90″ rest btw. sets ~ Pause Deadlift – with 3″ pause below knee *4 x 5…
Week 2 Wu.: 3 rds 6 Hindu push-up 14 Tiger Position pull through @1,25kg plate 12 Frog bridge 6/side Bottom Up KB Press A.: E2MOM 1x 5 Strict press + 6 Push Press (50 % of 1RM SP) 2x 4 strict press + 5 Push Press (60% of 1RM SP) 2x 3 strict…
1. Activation / 3 rds. * 10 Alt. reverse lunges @barbell * 8 Strict T2B or Knee raises 2. Gymn. / E1’30” for 6′ * 1 Ring MU + 4 Strict HSPU + 7 T2B 3. Clean & Jerk 2 Squat Clean / No TNG/ + 1 Jerk 2x @80%, 2x@85% 4. 2 rounds for…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1′ easy cardio machine 10/10 Half kneeling press @ light KB/DB 30″ HS hold B. Gymnastics – HSPU Kipping HSPU / Pike push-ups *4 x Amrap -1 (stop right before you feel like failing the next rep) – 1′ rest btw. C. Lifting – Back Squat Work up…
A) gymn + amrap 4′ 6 alt. lateral box steps 9m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 5 x 5/5 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6 Vups D)…
SMR + General warm-up + Mobility A. 3 sets: 16 alt. deadbug 10/10 single leg hip thrust 20″ HS hold B. Lifting- Complex, BSQ Empty BB warm-up, ~ In 10 minutes find your max in the following complex: 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH ~…
