HOMEBODY 9. NAP
A: 3 rds:
- 8 Cat Camel
- 6/6 Crab reach
- 6/6 dead bugs
- 6/6 Cossack squat
B:For time:
~ 10-9-8-7 . . . 1
Hand release push ups
Butterfly sit-up
rest 3’
~ 1-2-3-4 . . . 10
Goblet squat@ ásványvíz/weight
Inchworm
C:3 rds/ 1’ rest
- 10 Rear Delt fly @ ásványvíz
- 30” superman hold
HOMEBODY 8. NAP
A) 100 reps high knee run
* E30" (including 0:00) : 3 Push-ups
AMRAP 3' (2 rest btw) /2 rounds of:/
1st:
- 20 air squats
- 30 V-ups
- Max Burpee
2nd:
- 20 jumping lunges
- 30 alt. pet bottle Snatches
- Max Burpee
3rd:
- 50 Butt Kickers
- 25 Sit-ups
- Max Bupree
C) 4 sets :
- 8/8 slow K2E in side plank
- 16 alt. leg ext. in glute bridge pos
- 8 body saw (legs on the pet bottle)
A: 3 rds 15"
Jumping Jack,
Mountain climber,
High knees,
Alternating shoulder taps
B: 3 rds
14 Tempo squat jump
10 Tempo diamond push up
14 Tempo Cossack Squat
10 Tiger position Bird Dog
C: 5 rds Tabata 20:10
Jumping lunges
Single Arm hang squat clean w. ásványvíz (L)
Plank jack
Single Arm hang squat clean w. ásványvíz (R)
D: 3 rds
14/14 Side plank hip thrust
14/14 Single Leg leg hip thrust
#HOMEBODY 6. NAP
Warm-up +
A. Amrap 5'
8 Cat camel
8 Good morning with stick
8/8 Deadbug
B. Amrap 8'
2-4-6-8-10...etc reps of
Chair/Box step-up or jump (if you can)
Alternating V-ups
rest 2'
Amrap 8'
2-4-6-8-10... etc reps of:
Goblet squat @ bottle/weight
HSPU (if you can) or Push-ups
C.3 sets :
10/10 Sidebend @ bottle / weight
20"/20" side plank
1' rest btw. sets.
A.3 sets of:
8 down-ups
10 bird dog (5/5)
12 scapula push-ups
B. For time:
10 rounds of:
6/6 single arm thruster @ bottle/weight
8 Burpees
C. 3 sets:
30 flutter kicks
20 russian twists
10 Hollow rock
rest 1' between sets.
A: 3rds
10 cat-camel
16 dead bugs
10 scorpions
30" superman hold
B: AMRAP 8’
2 Lunge step
2 Burpee
2 Alt V-ups
2 alt biceps curls w.ásványvíz
4-4-4-4-6-6-6-6-8-8-8-8....etc
2 min rest
Then.....
For Time
3 rds
100 mountain climber
100 jumping jack
100 bicycle abs
100 push press w. double ásványvíz
C: 3 min
Hip trust hold
HOMEBODY
A: 3 sets
10 Glute Bridge
10 Sit-Ups
10 Toe Touches in Push Up Position
B: 5 rounds
30 Air Squats
30 Sit-Ups
30 Hand Release Push Up (HRPU)
C: 3-5 RDS
E90'
10 Hollow Rock+10 Sec Hollow Hold
A. Warm-up:
Amrap 5' - in a slow, moderate pace
6 sumo deadlift
6 sumo deadlift high pull
6 russian swing
6 goblet squat
@ light KB ( 12 / 8 kg )
B. Strength / Lifting
EMOM 3' x 3 sets ( 1' rest btw. sets)
* increase the weight in every set!
1 Clean Pull + 1 Squat Clean ( not TNG )
C. WOD
Amrap 2'
3 Rope climb ( Rx: legless)
Max reps Box jump-overs @ 70/60 cm , 60/50cm
rest 1'
Amrap 2'
4 Alternating DB snatches @ heavy ( 27,5-25-22,5-20-17,5 / 22,5-20-17,5-15-12,5.. kg )
20 DUs / 40 singles
rest 1'
x 2 sets ( 12 mins)
D. Accessory:
Double DB / KB bent over row
* 3 x 10 reps , 1' rest btw.
A. Warm-up:
Amrap 6'
B. Strength / Lifting:
EMOM 3' x 3 sets ( 1' rest btw. sets)
* increase the weight in every set!
1 Snatch Pull + 1 Squat Snatch ( not TNG)
C. WOD
For time: Tc: 10'
40-30-20-10 Wall Ball @ 9/6 kg
20-15-10-5 Double DB Deadlift @ heavy (30+/ 20+) - try as heavy as possible for you
D. Accessory:
Reverse crunch with plate pass ( https://www.youtube.com/watch?v=RxRf3MGCIb8 )
*3 x 10 reps , 1' rest btw.