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
HOMEBODY 57. NAP
A: 5’ Amrap
40 Butt kick
10 Jumping jack
10 Alt. toe touch in Push up position
10 Jumping Mountain Climber
B: 3x5’ Amrap
5’ Amrap 2,4,6,8……etc
Squat Jump
Push up
Sit up
2’ REST
5’ Amrap 2,4,6,8……etc
Jumping Lunges
Am. Swing
Hollow Rock
2’ REST
5’ Amrap 2,4,6,8……etc
Alt. squat clean
Deadlift
Alt. V-ups
C: 3 rds
30”/30” Single arm high plank
20 Alt. superman
20 Crunches
*20-25” rest btw. sets