HOMEBODY 69. NAP
A.: 3 rds
10 Air squat
4/4 Crab Reach
5 Hindu Push-up
8 Kang Squat
B.: 3 rds
16 Alternating Goblet Chair step-Ups
12 Dip on Chair
10/10 Single Arm Kettlebell Overhead High Knee March
12 Push up
8/8 Shoulder press
*20-25” rest btw.
C.: 12’ Amrap
4 burpee
6 Deadlift
16 Reverse Lunges
10 American Swing
D.: 4 rds
45” Hollow hold
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 squat
Russian swing
D: 3 rds
20 Crunch Toe Touch
40” Superman hold
A. GYMN+MOB
64. NAP HOMEBODY
A: 3 rds
1 min simple under or object hops or jumping jack
10 scapula push up
1 min bicycle abs
B: Back strength party
3x10 towel pull ups (1 sec hold on chest)
3x10 iron man fly
3x10 butterfly
3x10 rocking lift
C: AMRAP 10'
16 chair lateral over step
16 alt. one arm dead snatch
32 russian twist
32 jump squat position from push up position
63. NAP HOMEBODY
A: 3 rds
12 alt. lunges step
24 plank to push up
12/12 one arm deadlift weight (á.víz, kb, db)
B: Every 4 min x 5
20 alt. bench row
20 push up
10 triceps kick backs
10 burpee
C: 4 rds
10/10 bulgarian split squat
10/10 seated abs circle
10/10 marching plank
HOMEBODY 60. NAP
A: 6’ Amrap
12 Dead bug
2/2 Turkish get up
30” Wall seat
20”/20” Single leg plank
B: 4 rds
14 Biceps Curl
12 Tempo Goblet Squat (3-1-1)
14 Gorilla row
14 Triceps extension
*20”-25” rest btw. sets
C: 8’ Amrap
12 Chair step up
8/8 Side Band
16 Reverse Lunges
12 Arch Rock
D: Stretching
HOMEBODY 59. NAP
A: 3 rds
4/4 Scorpion
8 Cat-Camel
10 Good Morning
4 V walk out
B: 3 rds
12 Diamond Push up
12 Alt. pistol squat
12 Dip Chairon
12/12 Split Squat
*20”-25” rest btw. sets
C: 10’ Emom
Odd: 6 Burpee + 14 Air Squat
Even: 9/9 Thruster
D: Tabata
Mountain Climber
Side Plank Hip Thrust (Round 2,6 Left / 4,8 Right)
HOMEBODY 58. NAP
A. Amrap 6'
10/10 cossack squats
8/8 Bird Dog
20" HS hold / pike push-up hold
15" high knee + 15" high heel run in place
B. Every 2' x 10 sets (as fast as possible)
20 Jumping jacks
15 Air Squat
10 Sit-ups
5 HSPU / Push-ups
C. Emom 12'
Odd: 10 Swing @ weight + 20 alt. lunge steps (no weight)
Even: 10 alt. Box step-ups @ weight + 20" superman hold