HOMEBODY 69. NAP
A.: 3 rds
10 Air squat
4/4 Crab Reach
5 Hindu Push-up
8 Kang Squat
B.: 3 rds
16 Alternating Goblet Chair step-Ups
12 Dip on Chair
10/10 Single Arm Kettlebell Overhead High Knee March
12 Push up
8/8 Shoulder press
*20-25” rest btw.
C.: 12’ Amrap
4 burpee
6 Deadlift
16 Reverse Lunges
10 American Swing
D.: 4 rds
45” Hollow hold
Week 6 Wu.: 5’ Amrap 50” easy row 5 Kang Squat 4/side Negative Box Step Down 8 Scapula row @hold 2” A.: Every 6 Min x 5 rds 21 cal row 11 Burpee Box Jump Overs 15 cal row 11 Burpee Box Jump Overs 9 cal row B.: 4 rds 10 Floor…
W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB) ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
A) gymn + games B) amrap 10′ (moderate tempo) 200m run 10 SDHP 10 box jumps C) amrap 20′ (in pairs) – 10/10 burpees over the partner / Plank – 20m/20m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 20 synrcon sit ups…
SMR + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges B. Amrap 20′ @ moderate pace 400m Row 12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy C. Emom 6′ – 3 sets 20″/20″ Side plank 40″ Russian twist
