HOMEBODY 22. NAP
A: AMRAP 6' (easy)
12 birddogs
12 deadbugs
12 toe touches in push up pos.
6 tempo squats /5-1-X-1/
B: 5 sets of:
10 tempo push-ups /3-1-X-1/
15 inverted Row
C: 5 sets of:
8/8 bulgarian squats
10 hamstring curls w/towel
D: For Time:
30 Down-ups
Tc: 1'
Every missed rep: 5 Down-ups penalty
HOMEBODY 20. NAP
A: Gymnastic
B:EMOM 49' - 7 sets
1) 30-35-40-45-50-55-60 High Knee Run
2) 8-9-10-11-12-13-14 Burpees
3) 20-25-30-35-40-45-50 Plank Jack
4) 10-11-12-13-14-15-16 Thrusters
5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches
6) 12-13-14-15-16-17-18 GTOH
7) Rest walk (nasal)
C: STRECHING
HOMEBODY 19. NAP
A. warm-up
100 Butt Kickers
* E30" (inc. 0:00) : 1 Sit-up
B: E3' for 15' - 5 sets
30 Jumping Jacks
20 Reverse Lunges
10 Burpee High Jump
C) AMRAP 8'
4 Clappin' Push-ups
20 Mountain Climbers
8 V-ups
20 Bicycle abs
D) 2 Rounds of : 4*30" Gymnastic Swimming
(hold,'breaststroke','freestyle',up&down)
HOMEBODY. 19. NAP
A:"CHAD WILKINSON HERO WOD"
1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg)
60 TC'
HOMEBODY 18. NAP
A: AMRAP 6'
12 scorpion
12 reverse lunges
12 bird dog
12 dead bugs
B: 4 rds
25 chair dips
24 one leg squat to a box/chair
25 hollow rock
24 squat jumps
C: 3set
15 Arnold press
20/20 side hip thrust
HOMEBODY 17. NAP
A: 3 sets
10 PVC or Stick pass throught
10 PVC or Stick Good morning
10 Scapula Push-ups
10 Downward Dog Alt. Toe touch
B: 8 rds "Thruster Baby"
25 Thruster w. double ásványvíz
50 du/100 simple under / plate hops
C: 3rds
30 biceps curls w.ásványvíz or weight
15/15 Windmill
HOMEBODY 16. NAP
A: 3 rds
20 shoulder taps in push up position
30 sec high knee run
20 good morning w. stick
B: For Time:
25 TC'
100 Hand Climb
100 bench row w. double ásványvíz
50 Devils Press+chair step ups (double ásványvíz)
50 Get Up Jhonnie (reverse burpee)
100 Jumping jack + press (double ásványvíz)
100 Mountain climbers (right leg left elbow)
C: 3 sets
30 sec right side plank
30 sec back plank
30 sec left side plank
HOMEBODY 14.NAP
A: 3 rds
• 14 kang squats
• 10 cat- camel
• 30" superman hold
• 10 snow angels
B: EMOM 40' / 45" on / 15" off
1. Jumping Jacks
2. Cossack Squats
3. Plank Jacks
4. Alt. Reverse Jumping Lunges
5. Mountain Climbers
C: 3 sets
• 40"/40" side plank
• 20 crunches
• 15 reverse crunches
HOMEBODY 13. NAP
A: AMRAP 5'
• 10 bird dogs
• 10 cossack squats
• 16 dead bugs
• 8/8 1-leg hip thrusts
B:AMRAP 20' "CINDY's Abs"
• 5 Handrelease push-ups
• 10 sit- ups
• 15 air squats
C:3 sets
• 20 skull crushers @ water bottle
• 40 russian twists @ something
HOMEBODY 12. NAP
A: 1 mins of:
(2-4 steps forward - 2-4 steps backward)
- bear walk
- spider/crab
- tiger
- dwarf
B: For time:
21-18-15-12-9-6-3
- Down-up
6-12-18-24-30-36-42
- alt. V-ups
TC: 20'
C: Accumulate 6 mins Wall Sit
*Every break : 6 Jumping Squats
(The rests must be shorter then 30 secs.)
D: 4 sets:
- 16 Lu raises @2 pet bottle
- 10 Rear delt. raises @2 pet bottle