HOMEBODY 49. NAP
A) 5’ Amrap
- 30” Tiger crawl hold
- 12 Hip thrust
- 8/8 Side plank hip lift
B) 21-15-9 reps for time
- Burpee
- GTOH@ ásványvíz
2’ rest
21-15-9
- Russian swing@ásványvíz
- Push-ups
2’ rest
For time:
- 40 Sit-up
C) 3 sets/ 1’ rest
- 10/10 Side bend@ ásványvíz
- 20”/20” Side plank
- 20” Hollow hold
"2020 reps party"
2 rds
1: 100 lunges
2: 100 push up
3: 100 air squat
4: 100 sit up
5: 100 burpee
6: 100 dead bug
7: 100 swing (a.viz weight kb/db )
8: 100 mountain climber
9: 100 box step
10: 100 down up
Then
20 man maker (A.viz, kb, db,)
HOMEBODY 47. NAP
A: 4 rds
20" air squat
20" down ups
20" handstand hold
20" high knee run
B: 3 rds
12 hollow rock
14/14 Bulgarian split squat
16 diamond push up
18 snow angel
20 cossack squat
C: 21-18-15-12-9
Air squat
Hang clean w. Double weight
Sit up
Push up
*6 burpees after every set
D: Stretching
HOMEBODY 46. NAP
A: 6' Amrap
6 crab reach
6 inchworm
30 high knee run
40" wall seat
B: 15' EMOM 40" work / 20" rest
Explosive chair step up (left)
Explosive chair step up (right)
Alt. Hang snatch
C: 12' Amrap
3 burpee
6 push up
9/9 thruster
12 sit-up
15 squat jump
D: 3 rds
40" superman hold + 10 arch rock
HOMEBODY 45. NAP
A: 3 rds
10 glute bridge
10/10 shoulder taps in push up position
40" plank
10 Jumping Jack
B: 3rds
14/14 cossack squat
14/14 shoulder press
14/14 crossing balance lunges
14/14 single arm row
C: Tabata 20" work/ 10" rest
4 rds
Mountain climbers
Burpee
HRPU
1' rest
4 rds
Air squat
Push press (double weight)
Chair step up
D: 3 rds
25"/25" star side plank
14 alt V-ups
HOMEBODY 44. NAP
A: 2 rds
60 sec tiger position hold
10/10 windmill
60 sec deep squat hold
B: " MERRY CHRISTMAS 2020 "
1: man maker
2: reverse burpee
3: wall climb
4: air squat / front squat w.weight
5: v-ups
6: inverted row
7: russian swing
8: hand release push up
9: atomic sit up /weight, a.viz/kb/db/plate
10: burpee box jump/box step up / sofa / chair
11: cluster
12: devil press
C: STRECHING
A: 4 sets
6 scorpion
6 crab reach
6 jump down up
6 sit up to reverse bridge
B: "BOB"
13-12-11-10-9-8-7-6-5-4-3-2-1
hand release push up
air squats
V -ups
C:3 rds
21 biceps curls
21 triceps
A: 3 sets
10 knee step up
8 hindu push up
10 windshield viper
B:" EVITA"
5rds For Time
8 deadlift Á.víz/weight/db/kb
16 russian swings
150 simple under
C: 3rds ABS Party
15 leg raise to hip
15/15 side crunches
A: 2 rds
30 shoulder taps in push up position
30 knee to elbow
30 hip thrust
B: "CONFUCIO"
3 rds
100 jumping jack
25 burpees
50 sit up
100 jumping jacks
25 burpees
50 leg raises
C: Streching
A: 3 rds
40 shoulder taps in push up position
20 alt. V-ups
40 (20/20) suitcase deadlift easy weight
B: "Saturday party 2 "
250 simple under
50 alt hang clean and jerk w. Aviz/weight/kb/db
200 simple under
40 alt hang clean and jerk
150 simple under
30 alt hang clean and jerk
100 simple under
20 alt hang clean and jerk
50 simple under
10 alt hang clean and jerk
C: 3 rds
15 crunches
15 reverse crunches