HOMEBODY 71. NAP A. 3 rds 10 scapula push ups 12 hip thrust + 10” hold at the top 10 alternating leg raise in tiger crawl position B. 4 rds for quality/ 1’ rest btw rounds 7/7 reverse lunge steps, bottle/kettlebell in goblet hold 7/7 single leg roman deadlift 30” superman hold C.12’ amrap: ladder…
HOMEBODY 70. NAP A.: 6’ Amrap 4/4 Reverse scorpion 10 Good Morning 10 Bird Dog 12 Cross Jack B.: 16’ EMOM 16 Floor press 16 Bent over row 14 HRPU 14 Sumo DL C.: 4 rds 1’ Plank 8/8 Windmill 45”/45” Side Plank 14 Superman
HOMEBODY 69. NAP A.: 3 rds 10 Air squat 4/4 Crab Reach 5 Hindu Push-up 8 Kang Squat B.: 3 rds 16 Alternating Goblet Chair step-Ups 12 Dip on Chair 10/10 Single Arm Kettlebell Overhead High Knee March 12 Push up 8/8 Shoulder press *20-25” rest btw. C.: 12’ Amrap 4 burpee 6 Deadlift 16…
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
A. GYMN+MOB B. 3RDS OF: 10 SHOULDER TAPS; 10 BANDED PULL-APARTS; 10 ALT RDL @NO WEIGHT (HIGH QUALITY FOR EVERYTHING!) C. EMOM 12’: 18 ALT KB SNATCHES; 20 AIR SQ; 22 SIT-UPS D. EMOM 16’: 12 DUO KB THRUSTERS; 12 DUO KB ROWS; 12 BURPEES; 12/12 SINGLE LEG GLUTE BRIDGES E….
A. GYMN+MOB B. 3 RDS OF: 5/5 WINDMILLS; 5/5 BIRD-DOGS; 5/5 NEGATIVE CHAIR SQUATS (HIGH QUALITY FOR EVERYTHING!) C. 4RDS / 1’REST OF: 8 WALL SLIDES; 8 PIKE PUSH-UPS; 8 SEATED QUAD EXTENSIONS @WEIGHT OR BAND; 8 KB SDHP D. 12’ AMRAP: 6 DUO KB C&J; 8 BURPEES; 10 KB DL …
64. NAP HOMEBODY A: 3 rds 1 min simple under or object hops or jumping jack 10 scapula push up 1 min bicycle abs B: Back strength party 3×10 towel pull ups (1 sec hold on chest) 3×10 iron man fly 3×10 butterfly 3×10 rocking lift C: AMRAP 10′ 16 chair lateral over step …
63. NAP HOMEBODY A: 3 rds 12 alt. lunges step 24 plank to push up 12/12 one arm deadlift weight (á.víz, kb, db) B: Every 4 min x 5 20 alt. bench row 20 push up 10 triceps kick backs 10 burpee C: 4 rds 10/10 bulgarian split squat 10/10 seated abs circle…
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
