HOMEBODY 59. NAP A: 3 rds 4/4 Scorpion 8 Cat-Camel 10 Good Morning 4 V walk out B: 3 rds 12 Diamond Push up 12 Alt. pistol squat 12 Dip Chairon 12/12 Split Squat *20”-25” rest btw. sets C: 10’ Emom Odd: 6 Burpee + 14 Air Squat Even: 9/9 Thruster …
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
HOMEBODY 57. NAP A: 5’ Amrap 40 Butt kick 10 Jumping jack 10 Alt. toe touch in Push up position 10 Jumping Mountain Climber B: 3×5’ Amrap 5’ Amrap 2,4,6,8……etc Squat Jump Push up Sit up 2’ REST 5’ Amrap 2,4,6,8……etc Jumping Lunges Am. Swing Hollow Rock 2’ REST…
HOMEBODY 56. NAP A: 3 easy rounds of 10 jumping squat 10 push-ups / kneeling push-ups 20 hops in place 30″ plank B. For time: 21-15-9-15-21 Thruster @ weight / object V-ups *30 lateral hops over weight / object after each set (150 full reps) C. 3-4 sets / 1′ rest…
HOMEBODY 55. NAP A: Mobility Gymn 10′ B: Emom 30′ 40″/20″ Overhead lunge Upper back superman Deck squat Copenhagen plank (L) Reverse snow angel Copenhagen plank (R) C: Accessory 3×10/30″ Reverse flies @bent over 3×20″/20″_20″ Star side plank
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…
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…
HOMEBODY 51. NAP A. Amrap 6′ 5/5 Crab Reach 10 Slow Scapula Push-ups 20 Mountine climbers 10 Slow Air squats B: 4×5’ 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…
HOMEBODY 50. NAP A: Mobility + Gymn 10’ B: Superset 5×10/30” 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
