HOMEBODY 19. NAP
A. warm-up
100 Butt Kickers
* E30″ (inc. 0:00) : 1 Sit-up
B: E3′ for 15′ – 5 sets
30 Jumping Jacks
20 Reverse Lunges
10 Burpee High Jump
C) AMRAP 8′
4 Clappin’ Push-ups
20 Mountain Climbers
8 V-ups
20 Bicycle abs
D) 2 Rounds of : 4*30″ Gymnastic Swimming
(hold,’breaststroke’,’freestyle’,up&down)
A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…
A: 3 rds 40 shoulder taps in push up position 20 alt. V-ups 40 (20/20) suitcase deadlift easy weight B: „Saturday party 2 „ 250 simple under 50 alt hang clean and jerk w. Aviz/weight/kb/db 200 simple under 40 alt hang clean and jerk 150 simple under 30 alt hang clean and jerk 100 simple under 20…
A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
A) gymn B) AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
