#HOMEBODY 6. NAP
Warm-up +
A. Amrap 5′
8 Cat camel
8 Good morning with stick
8/8 Deadbug
B. Amrap 8′
2-4-6-8-10…etc reps of
Chair/Box step-up or jump (if you can)
Alternating V-ups
rest 2′
Amrap 8′
2-4-6-8-10… etc reps of:
Goblet squat @ bottle/weight
HSPU (if you can) or Push-ups
C.3 sets :
10/10 Sidebend @ bottle / weight
20″/20″ side plank
1′ rest btw. sets.
A. 3 SET 20 Bird Dog 15 Hollow Rock 5 Hip Thrust + 40 sec Hold B1. 10′ AMRAP 1 Atomic Sit Up 1 Burpee 1 Air Squat 1 Push Up 2-2-2-2, 3-3-3-3, 4-4-4-4, etc. 3′ Rest B2. 10′ AMRAP 2 Thruster 2 Alt. V-Ups 2 Stepping Squats 2 Desk Pull Up or Chair Pull…
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting ☆ 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch ☆ Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals…
A. Gymn. + Amrap 6′ • 12 air squats • 12 crab&reach • 6/6 shoulder presses • 1/1 TGU B. Lower Body Strenght ☆ 4 sets • 8/8 single leg RDL • 16 alt. Pistols C. For Time ☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg • OHS • Pull- ups • Push- ups D. Acc. Work • 100…
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of: – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…
Mobility: General Activation: 2 RDS …
