HOMEBODY 54. NAP
HAPPY BDAY STRONG BODY! ❤️ #9
A: Mobility+ Gymn 5'
B: EMOM 9' 40"/20"
Down ups
Hollow hold flutter kicks
Opposite arm- leg raise in superman
C:Amrap 9'
9 single arm snatch /left @bottle
9 single arm russian swing /left
9 atomic sit up@ bottle
9 single arm snatch/right
9 single arm russian swing/right
3' rest
9' EMOM
9 jumping squat+ 9 HR push ups+ 9 V-sit up(in one minute)
D: Stretching
A: Mobility Gymn 10'
B: Superset 4 x 12/60"
Goblet squat @any heavy weight
Bent over row @ any weight
C: FOR TIME TC:12'
Thruster @any weight 10/8/6/4/2
Deadlift @any heavy weight 4/8/12/16/20
Jumping Jack 50/50/50/50/50
D: 3X10/10 40"
QL bend @duo bottle overhead
E: Stretching
HOMEBODY 52. NAP
A: 3 rds
14 Alt. Lunges
4 Walkout
10 Reverse snowangel
30” Plank
B: 20’ EMOM 45” work / 15” rest
Left reverse lunge to shoulder press w. a.viz/KB/DB
Right reverse lunge to shoulder press w. a.viz/KB/DB
R. Swing w. a.viz/KB/DB
Alt. Hang Snatch w. a.viz/KB/DB
C.: 4 rds
45” Plank
16/16 Side plank hip thrust
45” Superman hold
32 Alt. Heel touch
D: Stretching
HOMEBODY 51. NAP
A. Amrap 6'
5/5 Crab Reach
10 Slow Scapula Push-ups
20 Mountine climbers
10 Slow Air squats
B: 4x5’ Amrap
Amrap 5' Max reps Burpees
* after every 5 reps - perform 3 sumo DL high pulls! @ single weight / bottle
rest 90"
Amrap 5' Max reps Air squats
* after every 5 reps - perform 3 power cleans! @ double weight/ bottle or 3 american swings @ single weight
rest 90"
Amrap 5' Max reps Sit-ups
* after every 5 reps - perform 3 push presses! @ double weight/ bottle or 2-2/arm @ single weight
rest 90"
Amrap 5' Max reps Mountine climbers
* after every 10 reps - perform 5 hollow rocks!
C: Tabata
Reverse Crunches
rest 1'
Plank hold
HOMEBODY 50. NAP
A: Mobility + Gymn 10’
B: Superset 5x10/30”
1 Legged RDL
Hindu Push-up
C: FOR TIME TC:14'
Buy-in: 2rds
30 Hopscotch (L/R)
1 Legged get-up Johnnie (R/L)
then,
Mountain climber 40/30/20/10
Air squat 40/30/20/10
D: 3x 30”/30"
Reverse plank
HOMEBODY 49. NAP
A) 5’ Amrap
- 30” Tiger crawl hold
- 12 Hip thrust
- 8/8 Side plank hip lift
B) 21-15-9 reps for time
- Burpee
- GTOH@ ásványvíz
2’ rest
21-15-9
- Russian swing@ásványvíz
- Push-ups
2’ rest
For time:
- 40 Sit-up
C) 3 sets/ 1’ rest
- 10/10 Side bend@ ásványvíz
- 20”/20” Side plank
- 20” Hollow hold
"2020 reps party"
2 rds
1: 100 lunges
2: 100 push up
3: 100 air squat
4: 100 sit up
5: 100 burpee
6: 100 dead bug
7: 100 swing (a.viz weight kb/db )
8: 100 mountain climber
9: 100 box step
10: 100 down up
Then
20 man maker (A.viz, kb, db,)
HOMEBODY 47. NAP
A: 4 rds
20" air squat
20" down ups
20" handstand hold
20" high knee run
B: 3 rds
12 hollow rock
14/14 Bulgarian split squat
16 diamond push up
18 snow angel
20 cossack squat
C: 21-18-15-12-9
Air squat
Hang clean w. Double weight
Sit up
Push up
*6 burpees after every set
D: Stretching
HOMEBODY 46. NAP
A: 6' Amrap
6 crab reach
6 inchworm
30 high knee run
40" wall seat
B: 15' EMOM 40" work / 20" rest
Explosive chair step up (left)
Explosive chair step up (right)
Alt. Hang snatch
C: 12' Amrap
3 burpee
6 push up
9/9 thruster
12 sit-up
15 squat jump
D: 3 rds
40" superman hold + 10 arch rock
HOMEBODY 45. NAP
A: 3 rds
10 glute bridge
10/10 shoulder taps in push up position
40" plank
10 Jumping Jack
B: 3rds
14/14 cossack squat
14/14 shoulder press
14/14 crossing balance lunges
14/14 single arm row
C: Tabata 20" work/ 10" rest
4 rds
Mountain climbers
Burpee
HRPU
1' rest
4 rds
Air squat
Push press (double weight)
Chair step up
D: 3 rds
25"/25" star side plank
14 alt V-ups