Strong Body Blog |

2020.03.28. - szombat

A. Warm-up:

60s. Cardio machine / jump rope / plate hops / jumping jack - (you can choose one)

15 Reverse Snow Angel

30s. Handstand hold by wall

30s. Wall Sit-hold

30s. Frog pos. Hold

x 3 sets

B. 3 sets, for quality:

10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák”

15 Seated Arnold press @ use 2x1.5-2L “ásványvíz”

C. 5 Rounds of: (25 min.)

1 min. Cardio machine / Jump rope / Plate hops

1 min. Devil press @ 2x1.5-2L “ásványvíz”

1 min. Alternating V-ups

1 min. Arch rock

1 min. Rest

D. “Core”

30s. Side hold - left @ “hàtizsàk / karton víz”

30s. Side hold - right @ “hàtizsàk / karton víz”

30s. Plank to push-ups

30s. Rest

x 5 sets (10min.)

2020.03.27. - péntek

A. Warm-up:

10/10 Windmill @ no weight!

10/10 Pause Single-Leg RDL @ no weight!

*pause 1 full sec. at the bottom pos.

20 Alt. Chair step-ups

30/30s. Side plank

x 3 sets

B. “Enrage ROOMWOD challenge”

For time:

10 Sit-ups (butterfly)

15 Burpee Chair step-ups

20 Sit-ups

15 Burpee Chair step-ups

30 Sit-ups

Rest 5:00

Then,

REPEAT! :-)

Videó: https://youtu.be/4Wj9xVWgrfY

C. 4 sets of:

10/10 Powell Raises with “Ásványvíz” 1x1.5L

10/10 Single-Leg Hip Thrust on floor

60s. Tiger pos. hold

*Rest as needed btw. sets

2020.03.26. - csütörtök

A. Warm-up:
EMOM 10’
Odd: 5 Jump to knee + 10 Air squat
Even: 30s. Weighted plank (use backpack “hátizsák”)

B. 3 Rounds for time:
5/7 Wall climb
10/15 Push-ups
50 Air squats

C. Rear delt fly with “Ásványvíz” 2x1.5/2 Liter
5x10 reps
*Rest as needed btw.

D. For time:
100 Hollow rock
*every brake do 10 Sit-ups penalty!

2020.03.25. - szerda

Warm up:

Amrap 6'

8/8 one leg hip thrust

8 snow angel

30' sec squat position hold

B: For Time

30 rds

2 get up jhonnie ( reverse burpee )

4 push up

6 skeater jump

8 alt V ups

C: 10-20 min

Streching

2020.03.24. - kedd

A.
WU:
3 rounds of:
10 down-ups
20 alternating lunge steps
10/10 deadbug
30" Wall sit

B.
Single leg squat on chair x 10/10 reps
NO rest!
Single leg RDL with asvanyviz (2x1,5-2 liter) x 10/10 reps
rest 60"
x 4 sets

C.
4 sets of:
5 minutes ON (work) / 1 minute OFF (rest)
12 Hang clean + press with ásványvíz (2x 1,5-2 liter)
15 Burpees
12 hang clean + press with ásványvíz
15 air squats

D.
Single-arm bent over row with asvanyviz
3x 10-12 reps / arm

2020.03.23. - hétfő

A. Warm-up:

14 Step-overs in push up position “könyv”

10 Alt. Scorpion

12 Cat & Camel

x 3 sets

B.(1) For time:

21-15-9 reps of:

Dip on chair

Push-ups

*every round start with 50 kneeling hand cycles forward

B.(2) For time:

21-15-9 reps of:

Plank to push up

Diamond push up

*every round start with 50 kneeling hand cycles backward

C.(1) 5 sets of: 20s. Work / 10s. Rest

20 sec - squat position to push up position

10 sec - rest

20 sec - right side plank hip thrust

10 sec rest

20 sec - left side plank hip thrust

Rest 1:00

C.(2) 5 sets of: 20s. Work / 10s. Rest

20 sec - Jumping Jack

10 sec - rest

20 sec – Plank

10 sec - rest

20 sec - Runner’s sit up

D. 4 sets of:

25” Reverse plank

6 Bridge V-walkout

12 Whindshield wipest over “könyv”

2020.03.21. - szombat

A: Warm Up:

0-1 min: Run
1-2 min: Alternating shoulder taps in push up position
2-3 min: Standing position knee to elbow
3-4 min: Opposite arm / leg raises in superman position
4-5 min: Rest

x 2 - 4 sets

B: For Time

50 Hand climb

45 sec rest

30 Hand climb

30 sec rest

15 hand climb

C: 21- 15 - 9

Down ups
Jump air squat
Double knee raises lying on floor

D: Streching with Enci Yoga

https://www.youtube.com/watch?v=04SJGnMJ1Jc

2020.03.20. - péntek

A. Warm-up:

EMOM 10’

Odd: 10 Tuck Jump or 10 Alt. Chair step-ups

Even: 45s. Bottom of Squat pos. hold

B. Partner work

“I go, you go” or If you are alone rest 1:1 btw. sets

3 Rounds for time:

15 Thruster with “Ásványvíz” 2x1.5/2 Liter

15 Tuck-ups

x 3 sets (full 9 rounds)

C. Rear delt fly with “Ásványvíz” 2x1.5/2 Liter

4x10-12 reps

*Rest as needed btw.

D. “Core”

15 Weighted Side bend - Left

30s. Weighted Side hold with - Left

15 Weighted Side bend - Right

30s. Weighted Side hold - Right

x 4 sets

*use “Karton Ásványvíz”

2020.03.19. - csütörtök

A. Warm-up:

10 PVC or Stick pass throught

10 PVC or Stick Good morning

10 Scapula Push-ups

10 Downward Dog Alt. Toe touch

x 3 sets

B. Seated Good morning with Stick

3x5 reps

*Pause 3s. at the bottom pos. in every reps!

C. You can choose btw. exercises

Chair push-ups 4 x Max reps (Rest 90s. btw. sets)
Push-ups 4 x Max reps (Rest 90s. btw. sets)
Strict HSPU 4 x Max reps (Rest 90s. btw. sets)

D. EMOM until fail..

Min1. - 5 Jumping Squats + 2 Burpee

Min2. - 5 Jumping Squats + 4 Burpee

Min3. - 5 jumping Squats + 6 Burpee

Min4. - 5 Jumping Squats + 8 Burpee

... until fail with burpee

E. Leg Raises

5x10-12 reps

2020.03.18. - szerda

Wednesday

A. Warm-up:

10/10 Single-Leg RDL @ no weight!

10/10 Split Squat

20 Dead bug

50 Mountain climbers

x 3-4 sets

B. For quality:

Cossack squat

3x20 reps @ alternating

C. Amrap 10’

30m Walking lunges or 40 Steps Alt. Lunges

15 V-ups

50 Double-unders or 100 Single-unders or 75 Jumping jack

Rest 5:00

D. Amrap 10’

30m Walking lunges or 40 Steps Alt. Lunges

20 Plank to push-ups

30/30s. Side Plank

E. Accessory:

15 Reverse snow angel

45s. Hip bridge hold

*Rest 30s.

x 3-4 sets

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