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
C. Emom 12′
Odd: 10 Swing @ weight + 20 alt. lunge steps (no weight)
Even: 10 alt. Box step-ups @ weight + 20″ superman hold
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @…
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…
SMR & GYMNASTIC & MOBILITY A: 2 sets 3 min cardio machine 2 min bear walk 1 min jumping jack B: „BájBáj Kotsog Turk” Buy in: 10 wall climb burpee 3 rds 10 back down run in hall / 1000m row 111 simple under 55 cal row 44 russian swing ct:8-12 sc:12-20…
W-U_3X -10 SCAP PULLS -10 BB PUSH PRESSES -10/10M SIDE MONSTER WALK @BAND 1.STR_E2MOM 10′ -5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM 2.WOD_”ROW CINDY, ROW” AMRAP 20′ -5 PULL-UPS -10 PUSH-UPS -15 AIR SQ -20 CALS ROW THEN 3-5′ COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M 3.ACC_CORE ON ROWER 3X…
A) gymn + 3 rnft: – 6 walk outs – 8 toe touches in push-up pos. – 40 SU – 8 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups 14′-21′ For…
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
