HOMEBODY 56. NAP
A: 3 easy rounds of
10 jumping squat
10 push-ups / kneeling push-ups
20 hops in place
30″ plank
B. For time:
21-15-9-15-21
Thruster @ weight / object
V-ups
*30 lateral hops over weight / object after each set (150 full reps)
C. 3-4 sets / 1′ rest btw. sets
20″ Snow angels
No rest!
20″ Plank pos. to push-ups pos.
No rest!
20″ Scapula push-ups
No rest!
20″ Push-ups
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
Week 3 Wu.: 5’ Amrap 6 Snow Angel 4 Hindu push up 5/ Single leg RDL @easy weight 5/side Single arm R. swing A.: STR 5x 3 strict press + 5 push press (70% of 1RM SP) *rest 75-90” B.: 12’ Amrap High Skill at 00:00, 6:00 70 Du…
SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats 16 deadbug 8/8 single-leg hip thrusts B. Strength – Barbell Box step-up (back rack position) 4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets – Romanian Deadlift 3 x 10 @ same weight C. Amrap 12′ 2-4-6-8-10..etc reps of:…
W-U_3SETS -30M BEAR WALK -20” ACTIVE HANG -15M DUCK WALK 1.EMOM 8’ EVEN – 6 PULL-UPS @PEG BOARD ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS 2.WOD_INTERV. A/2’R/B/2’R/A/2’R/B @42.5/30 A) AMRAP 3’ -5 PULL-UPS -5 HPC -5 THRUSTERS B) AMRAP 3’ -5 T2B -5 HPSN -5 OHS 3.ACC_3SETS -12 DUO DB RDL @CHOOSE…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS
