HOMEBODY 75. NAP
A.3 rounds:
8 cat-camel
6/6 crab reach
8/8 cossack squat
20″ jog in place
B.Emom 10′
Odd: 20″ wall sit + max reps air squats until 45″
Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45″
C.For 15 minutes:
10 alt. devil press
10/10 Suitcase Deadlift
30″ plank
50 Lateral hops over weight/object
20 alt. step-ups @ weight
D.3 x
15 Bicep curl
15 Tricep extension
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
W-U_3X -10 GOOD MORNINGS @BAND -20” WALL PLANK -30″ SINGLE UNDER https://www.youtube.com/watch?v=7m0EU4RQxeI 1.STR-DEADLIFT_TC:12’ -DAILY 3RM 2.WOD1_”ANNIE” TC:10’ 50-40-30-20-10 -DU -SIT-UP THEN 4’ REST 3.WOD2_„DIANE” TC:10’ 21-15-9 -DEADLIFT @102.5/70 (SCALE IT AS NEED….BUT THIS IS A BENCHMARK.) -HSPU 4.ACC_FOR TIME -200M FARMERS CARRY @DUO HEAVY KB
1. SMR + Mobility in 15 min 2. 3 rds. * 14 Alt. superman * 14 Alt. v-ups * 14 Good mornings @band * 14 Tuck-ups 3. Amrap 25′ * 12 Target burpees * 12 Box jump overs * 200m Run * 12 Alt. Hang clean @30/20 kg 4. Stretching
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6’ 3 STRICT PRESS @INC W TO 60% 6 ALT DB HANG CJ 6 DB FACING BURPEES STRENGTH STRICT PRESS_E2MOM_10′ 5X4 @80% WOD AMRAP 15’ 12/9CALS SKI/ROW 12 ALT DB HANG CJ @22.5/15 12…
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
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
