HOMEBODY 54. NAP
HAPPY BDAY STRONG BODY! ❤️ #9
A: Mobility+ Gymn 5′
B: EMOM 9′ 40″/20″
Down ups
Hollow hold flutter kicks
Opposite arm- leg raise in superman
C:Amrap 9′
9 single arm snatch /left @bottle
9 single arm russian swing /left
9 atomic sit up@ bottle
9 single arm snatch/right
9 single arm russian swing/right
3′ rest
9′ EMOM
9 jumping squat+ 9 HR push ups+ 9 V-sit up(in one minute)
D: Stretching
1. 4 rds. * 10 Snow angels * 12 Alt. superman * 14 Hip thrusts * 16 Deadbugs 2. AMRAP 30′ /moderate tempo/ * 14 box steps @db easy DB * 12 Alt. snatches * 300m Row * 14 air squats * 12 sandbag clean (not squat clean) * 200m Run 3. Stretching
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…
1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching
A. Warm-up: 3 sets: 1′ cardio machine @ easy pace 5 inchworms 15 Air squats 20″ plank hold B. For time: 5 Deadlift @ 70/100kg 60 Wall Ball 5 Deadlift 50 Alt. DB Snatches @ 15/22,5 kg 5 Deadlift 40 Box jump-overs 5 Deadlift 30 T2B / Knee raises 5 Deadlift 20m DB OH lunges…
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
LONG SMR_10’ @FOCUS ON LATS AND HAMS 1.WOD_5 RDS @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -1’ JOGGING -1’ ROW -1’ ASSAULT BIKE -1’ SKIERG -1’ ROW -1’ SU @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10/10 HALF KNEELING WOD CHOPS @EXPLOSIVE / BAND ON PULL-UP BAR -10 REV SNOW ANGELS
