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:…
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 https://youtu.be/6tUMNj1S-rg D: For Time: 30 Down-ups Tc: 1′ Every missed rep: 5 Down-ups…
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
HOMEBODY 19. NAP A. warm-up 100 Butt Kickers * E30″ (inc. 0:00) : 1 Sit-up B: E3′ for 15′ – 5 sets 30 Jumping Jacks 20 Reverse Lunges 10 Burpee High Jump C) AMRAP 8′ 4 Clappin’ Push-ups 20 Mountain Climbers 8 V-ups 20 Bicycle abs D) 2 Rounds of : 4*30″ Gymnastic Swimming (hold,’breaststroke’,’freestyle’,up&down)
HOMEBODY. 19. NAP A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
HOMEBODY 17. NAP A: 3 sets 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch B: 8 rds „Thruster Baby” 25 Thruster w. double ásványvíz 50 du/100 simple under / plate hops C: 3rds 30 biceps curls w.ásványvíz or weight 15/15…
HOMEBODY 16. NAP A: 3 rds 20 shoulder taps in push up position 30 sec high knee run 20 good morning w. stick B: For Time: 25 TC’ 100 Hand Climb 100 bench row w. double ásványvíz 50 Devils Press+chair step ups (double ásványvíz) 50 Get Up Jhonnie (reverse burpee) 100 Jumping jack + press…
HOMEBODY 14.NAP A: 3 rds • 14 kang squats • 10 cat- camel • 30″ superman hold • 10 snow angels B: EMOM 40′ / 45″ on / 15″ off 1. Jumping Jacks 2. Cossack Squats 3. Plank Jacks 4. Alt. Reverse Jumping Lunges 5. Mountain Climbers C: 3 sets • 40″/40″ side plank •…
HOMEBODY 13. NAP A: AMRAP 5′ • 10 bird dogs • 10 cossack squats • 16 dead bugs • 8/8 1-leg hip thrusts B:AMRAP 20′ „CINDY’s Abs” • 5 Handrelease push-ups • 10 sit- ups • 15 air squats C:3 sets • 20 skull crushers @ water bottle • 40 russian twists @ something
