64. NAP HOMEBODY
A: 3 rds
1 min simple under or object hops or jumping jack
10 scapula push up
1 min bicycle abs
B: Back strength party
3×10 towel pull ups (1 sec hold on chest)
3×10 iron man fly
3×10 butterfly
3×10 rocking lift
C: AMRAP 10′
16 chair lateral over step
16 alt. one arm dead snatch
32 russian twist
32 jump squat position from push up position
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B: 4 rds tc’ 10 min 10/10 kb kneeling shoulder press choose weight 10 barbell bench row on bench pad choose weight C: „Kotsog Turk 5.1” Every 4…
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
HOMEBODY 55. NAP A: Mobility Gymn 10′ B: Emom 30′ 40″/20″ Overhead lunge Upper back superman Deck squat Copenhagen plank (L) Reverse snow angel Copenhagen plank (R) C: Accessory 3×10/30″ Reverse flies @bent over 3×20″/20″_20″ Star side plank
1. 3 rds * 10 Alt. rev. lunges @bb * 10 V-ups 2. Find your NPR Jerk in 15 min, then Max effort reps in 2 min @85% 3. For Time * 21 DB Thrusters * 21 Burpee box jump overs * 15.. * 15.. * 9 * 9
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
SMR + General warm-up + Mobility A. 3 sets : 1’ cardio machine 8/8 bird dog 5 inchworm w/ alt toe touches B. Lifting – Clean, FSQ Empty BB warm-up , ~ Emom 5’ 3 tng power clean @ increasing weight rest 2’ – increase weight! ~ Every 30” x…
