HOMEBODY 44. NAP
A: 2 rds
60 sec tiger position hold
10/10 windmill
60 sec deep squat hold
B: " MERRY CHRISTMAS 2020 "
1: man maker
2: reverse burpee
3: wall climb
4: air squat / front squat w.weight
5: v-ups
6: inverted row
7: russian swing
8: hand release push up
9: atomic sit up /weight, a.viz/kb/db/plate
10: burpee box jump/box step up / sofa / chair
11: cluster
12: devil press
C: STRECHING
A: 4 sets
6 scorpion
6 crab reach
6 jump down up
6 sit up to reverse bridge
B: "BOB"
13-12-11-10-9-8-7-6-5-4-3-2-1
hand release push up
air squats
V -ups
C:3 rds
21 biceps curls
21 triceps
A: 3 sets
10 knee step up
8 hindu push up
10 windshield viper
B:" EVITA"
5rds For Time
8 deadlift Á.víz/weight/db/kb
16 russian swings
150 simple under
C: 3rds ABS Party
15 leg raise to hip
15/15 side crunches
A: 2 rds
30 shoulder taps in push up position
30 knee to elbow
30 hip thrust
B: "CONFUCIO"
3 rds
100 jumping jack
25 burpees
50 sit up
100 jumping jacks
25 burpees
50 leg raises
C: Streching
A: 3 rds
40 shoulder taps in push up position
20 alt. V-ups
40 (20/20) suitcase deadlift easy weight
B: "Saturday party 2 "
250 simple under
50 alt hang clean and jerk w. Aviz/weight/kb/db
200 simple under
40 alt hang clean and jerk
150 simple under
30 alt hang clean and jerk
100 simple under
20 alt hang clean and jerk
50 simple under
10 alt hang clean and jerk
C: 3 rds
15 crunches
15 reverse crunches
HOMEBODY 38. NAP
A: Amrap 6'
10 scapula push up
10/10 one le rdl
30 russian twist
B: "AHAN"
4 rds
30 floor press
30 goblet squat
30 sit up
30 frog jump
2' rest
3 min plank
1' rest
3 min superman hold
C: Streching
HOMEBODY 37. NAP
!!!!!! HAPPY BIRTHDAY MIRA :) !!!!!!
A: 1-3 set
13 good morning w.stick
13 cluster w.stick
13/13 one leg chair step up
B: "MIRA"
Amrap 13'
13 down up
13 thruster
13 sumo deadlift high pull
2' rest
Buy in: 13 man maker w. A.viz/ weight/kb/db
3 rds
13 hrpu
13 reverse burpee
13 box jump / chair step up / sofa jump
Cash out: 13 man maker
C: 3 sets
13 hollow rock
13 arch rock
no rest!
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