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 Rock
15" Rest
15" Superman Hold
15" Arch Rock
15" Rest
D. 3RDS
20 Russian Twist
20/20 Star Side Plank
HOMEBODY 34.NAP
A: 3 rounds
10 skeater lunges
10 snow angel
10 hollow rock
B: "Power Baby"
E2MOM x5
12 inverted row
12 z-press
C: "ohhhh yes"
9 rds TC' 27 min
10 clapping push up
20 skeater jump squat
20 swing a.viz/weight/kb/db
10 burpee
D: 2 set
1 min: flutter kicks
1 min: step up in bridge hold position
HONEBODY 34. NAP
A.3 easy rounds of:
14 alternating lunge steps @ no weight
5 reverse burpees
14 alternating arm - leg raises in superman pos.
15 sec. hollow hold
B. For time:
3 rounds of:
20 Alternating lunge steps @ single weight/ bottle
10/10 Suitcase deadlift @ single weight/ bottle
20 V-ups
then,
2 rounds of:
30 Alternating lunge steps @ single weight / bottle
15/15 Suitcase deadlift @ single weight
30 V-ups
then,
1 round of:
60 Alternating lunge steps @ single weight /bottle
30/30 Suitcase deadlift @ single weight
60 V-ups
C: 4 sets:
10 biceps hammer curl @ double weight/bottle
10 triceps skull crusher on floor @ double weight/ bottle
A: 3 set
0-45 sec: 45 sec high knee run
1:00-1:45sec: 45 secplank to push up
2:00-2:45sec: 45 sec jumping jack
3:00-3:45 eec: 45 sec deep squat hold
B: "Saturday Party"
250 simple under
50 alt snatch w. Bottle/ weight/kb/db
200 simple under
40 alt snatch
150 simple under
30 alt snatch
100 simple under
20 alt snatch
50 simple under
10 alt snatch
C: 3 superset
12 biceps curls
12 triceps
HOMEBODY 31. NAP
A: 3 sets
15 pulldown in superman
10 sit up to reverse bridge
20”/20” single leg hip thrust hold
B: AMRAP 20'
50 hop over lunges (right)
50 one arm bench row (left) w. ásványvíz / weight
50 hop overs lunges (left)
50 one arm bench row (right)
50 left knee to right elbow
50 one arm push press (left)
50 right knee to left elbow
50 one arm push press (right)
C: 3 sets, not for time
cross body crunch x 10/10
alt. arm-leg raise x 10/10
reverse fly/ásványvíz x 12-15
HOMEBODY 30. NAP
A: 3 sets
10 hand walk + side twister
8 alt. scorpio
6 toes to touch
4 reverse burpee
2 alt reverse burpee
B: “Green Monster”
4 Rounds For Time:
45 Air Squats
30 Sit-ups
15 Single Arm Devil’s Press w. ásványvíz / weight
C: 3 sets
15 arch rock
15 sec hold
30 sec rest btw sets
HOMEBODY 29. NAP
A: AMRAP 3'
8/8 split squat
8 snow angel
8 hrpu
8 glute bridge
1 min rest, then repeat
B: 4 rds For Time: TC 25 min
100 simple under / 50 duoble under / plate or object hops
25 ground to overhead w ásványvíz / weight
rest 2 min
4 rds
100 mountain climber
25 biceps curls w. ásványvíz / weight
rest 2 min
4 rds
100 long striders
25 triceps extansion (ló rúgás)
C: 3x 1min plank twists
30 sec rest btw sets
HOMEBODY 27. NAP
A: 20" work / 10" rest,change x 3 rounds ( 6 minutes total )
Easy high knee run
Cossack squats
Inchworm
Plank hold
B: For total / max reps:
4 rounds - 1:00 at each movement
1:00 rest btw. rounds
Alt. arm hang C&J @ weight / víz
Down-ups
Alt. arm hang snatches @ weight / víz
Lateral hops over object ( súly / üveg...)
Alt. side one-arm thrusters @ weight / víz
C: 3 sets - try to go unbroken!
10 hollow rock
10 tuck-ups
10 V-ups
10" hollow hold
* rest 1:00 btw. sets
HOMEBODY 23. NAP
A: AMRAP 6'
30 sec wall sit
10 snow angel
20 crab tou touch
10 alt one leg burpee
B: Amrap 10'
1-1-1,2-2-2,3-3-3,4-4-4,...etc.
Swing
Goblet squat
Alt. One Arm snatch w. ásványvíz / weight
2' min rest
Amrap 10'
21 deadlift w. ásványvíz / weight
15 clean w. ásványvíz / weight
9 devil press w.ásványvíz / weight
C: 100 reps overhead sit up w. ásványvíz