HOMEBODY 59. NAP
A: 3 rds
4/4 Scorpion
8 Cat-Camel
10 Good Morning
4 V walk out
B: 3 rds
12 Diamond Push up
12 Alt. pistol squat
12 Dip Chairon
12/12 Split Squat
*20”-25” rest btw. sets
C: 10’ Emom
Odd: 6 Burpee + 14 Air Squat
Even: 9/9 Thruster
D: Tabata
Mountain Climber
Side Plank Hip Thrust (Round 2,6 Left / 4,8 Right)
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…
1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster 2. HERO WOD _ Kettlebell LANE For time: 800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
A. GYMN+MOB B. 3 RDS OF: 5/5 WINDMILLS; 5/5 BIRD-DOGS; 5/5 NEGATIVE CHAIR SQUATS (HIGH QUALITY FOR EVERYTHING!) C. 4RDS / 1’REST OF: 8 WALL SLIDES; 8 PIKE PUSH-UPS; 8 SEATED QUAD EXTENSIONS @WEIGHT OR BAND; 8 KB SDHP D. 12’ AMRAP: 6 DUO KB C&J; 8 BURPEES; 10 KB DL …
WARM-UP AMRAP 10’ 20 HIGH KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @INC W TO WOD 5 JUMP SQ 5 PULL-UPS WOD AMRAP 4X4’/3’R 20/16CALS ROW 10 PULL-UPS 5 PC @70/45 MAX REPS BURPEE OVER BB ACC_3RFQ 30” HANG FROM CAGE 1’ PLANK 30” HOLLOW HOLD
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:…
