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
HOMEBODY 23. NAP
A: 2 sets
0-1min: plank to push up
1-2min: alt. one leg romanian deadlift
2-3min: high knee run
B: 5 sets for time
5 wall climb / 8 pike push up / 11 push up
7/7 squat clean+press w. ásványvíz/weight
9 burpee
11/11 overhead lunge w. á.víz/weight
13 sit up
C: 3 sets
25 good morning
15 hip thrust
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