Strong Body Blog

2021.03.04. - csütörtök

CROSS

SMR+ General warm-up

Amrap 6'

30" easy single-unders
10 banded good mornings
8/8 windmill- no weight!

Every 30" for 25 minutes ( 10 total rounds) - change stations every 30"

8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg)
20" single or double unders
8-10 KB sumo DL high pull @ same weight
20" plank hold
6-8 HSPU OR 8-10 Push-ups

Accessory work:

4 sets, for quality:

Half Kneeling strict press x 8/8 reps
20m dual KB front rack carry + 10" front rack hold
Bent over reverse fly x 12 reps @ light weight
Hollow rock x 12 reps

Stretching

HOMEBODY 100. NAP

A: 3 rds

10 Scapula push up

15” /15” Sing leg Bridge Hold

6 Hindu Push up

4/4 Scorpion

B.: For Time

10 Burpee

100 Mountain Climber

20 Alt. Hang Squat clean

100 Plate Hops or Just Hops

30 Am. Swing

100 Mountain Climber

40 Alt. Reverse Lunges

100 Plate Hops or Just Hops

50 Sit up

100 Mountain Climber

60 Push Up

100 Plate Hops or Just Hops

70 Russian Twist @ no or easy weight

100 Mountain Climber

80 Air squat

100 Plate Hops or Just Hops

90 Flutter Kicks

100 Jumping Jack

C.: Stretching

2021.03.03. - szerda

CROSS

SMR + General warm-up + Mobility

Amrap 6'

8/8 cossack squats
8/8 bird dog
20" HS hold

B. Lifting - Clean & Jerk , FSQ

Empty BB warm-up ...then,

1) Every 90" x 5 sets

2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight

2) For time:

8-6-4-2 reps of:

Front squat from ground @ increasing weight each set

EMOM 12' - for max reps:

Alternating DB hang C&J @ (women: max 15 kg / men: max 22,5kg )
Burpee
Box jump
Rest

EMOM 6'

10/10 KB side bend
20"/20" side plank hold

HOMEBODY

1. MOBILITY with chair

2. 3SETS OF: Rotator cuff work + psoas stretching

-10 Kibler YWA + 20"- 20" Psoas str.

3. 3RDS OF @bodyweight act

-6/6 dynamic rdl

-30" plank

-30" wall sit

4. EMOM FOR 24'_single kb work

-12 alt kb clean

-6/6 fr rack squat

-12 rkbs

-12 alt kb snatch

5. STRETCHING

2021.03.02. - kedd

CROSS

SMR + General warm-up + Mobility

3 sets:

10 wall facing OH squat @ pvc
8 Cuban press @ 2x1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ )
20 alternating shoulder taps in tiger position

B. Lifting - Snatch

Empty BB warm-up ... then,

Emom 5'

1 snatch deadlift + 1 power snatch + 1 hang power snatch + 1 OHS @slightly increasing weight

For time:

8-6-4-2 reps of:

Power Snatch @ the last weight you used in the 'Emom'.

Amrap 9'

8 HSPU / Pike push-ups / Push-ups
12 Dual DB / KB hang clean
16 Abmat sit-ups

Singel-arm row @ DB or KB

*4 x 8/8

HOMEBODY 98. NAP

A.: 6’ Amrap

4/4 Crab and Reach

8 Knee Step Up

6 Hindu Push up

12 Dead Bug

B.: 4 rds

25”/25” Single arm High Plank

14 Arch Roch

10 Body saw

25” rest btw. exercises

C.: 12’ Amrap

3 Wall Climb or 5 Chair Climb

10 Step in Thruster

14 Russian Twist

6 Man Maker

D: 3 rds

10 Windshield Wiper

8/8 Cuban Press

* 35” rest

2021.03.01. - hétfő

CROSS

SMR+ General warm-up + Mobility

3 sets:

10 Banded good morning
8/8 split squats - no weight!
20" superman hold

B. Strength / Lifting

~ Back rack split squat @ increasing weight

*4 x 8/8 reps, 90" rest btw. sets

~ Pause Deadlift - with 3" pause below knee

*4 x 5 reps @ same moderate weight! , 90" rest btw. sets

4 rounds for time of:

8/8 Single-arm KB thruster @ ( women: max 16kg , men: max 24kg )
12 American swing @ same weight
10 Kipping Pull-up or 15 Ring row

HOMEBODY 97. NAP

A: 2 rds

6 Kang Squat

20 High knees run in place

12 Bird dog

8 Scapula push up

6 Cat-camel

B.: 3 rds for Quality

8 Contralateral plank OR 12 Alt. Plank Leg raises

10/10 Single arm KB half-kneeling Z Press

12 Deadlift

8 Deficit Push up OR 12 Push UP

* 45” rest btw. exercises

C.: 3 rds For Time

8 Goblet Squat

12 Russian Swing

16 Jumping jack

20 Sit-up

D.: 2 rds

30”/30” Side Plank

14 Plank Twist

2021.02.27. - szombat

SMR +

Warm-up:

Amrap 6' @ easy pace

8 Down-ups
8/8 cossack squats
20" plank hold

For time:

3 rounds of:

12 alt. Box step-up @ single DB ( women: max 15kg , men: max 22,5kg)
12 alt. DB snatch @ same weight
12 Wall Ball
12 Push-ups / Kneeling push-ups

Then;

2 rounds of:

18 alt. Box step-up
18 alt. DB snatch
18 Wall Ball
18 Push-ups / Kneeling push-ups

Then,

1 round of:

36 alt. Box step-up
36 alt. DB snatch
36 Wall Ball
36 Push-ups / Kneeling push-ups

Accessory:

50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )

50 Russian twists (no weight)

50 Flutter kicks

*try to rest as little as possible!

2021.02.26. - péntek

CROSS

SMR+General warm-up + Mobility

3 sets:

20" HS hold
10/10 - 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 )
15m tiger walk

B. Gymnastics - HSPU

Strict / Kipping / Pike push-ups

*4 x Amrap-1 / 1' rest between

C. Lifting - Back Squat / Lower body strength

Work-up to a moderately heavy weight then,

Every 90" x 4 sets

4 reps of that weight

3 sets:

10 Barbell hip thrust on floor @ moderate weight

10 Barbell RDL @ moderate weight

Amrap 8'

3-6-9-12..etc. reps of

Deadlift @ ( women: max 50kg , men max: 70kg )
T2B / Knee to elbow / V-ups

*10m dual KB front rack carry after each set @ heavy

KB side bend

*3 x 12 / 12

HOMEBODY 96. NAP

A.: 6’ Amrap

10 Cross jack

5/5 Single leg romanian deadlift @ no weight

6 Down Ups

5/5 Windmill @ no weight

B: 2x3’

Reps: 2-2-2,4-4-4-,6-6-6,8-8-8, etc……

Amrap 1.

Jumping Jack

Hand release push up

Air Squat

* 1’ rest

Amrap 2.

Jumping lunges

Deadlift

Burpee

C: 3 rds

30” Plank arm Raises

8/8 Side band

14 Toe Touch Crunch

D: Stretching

2021.02.25. - csütörtök

CROSS

SMR +

Amrap 6'

6 hand walk out to toe touches
6/6 crab reach
6/6 deadbug

B. 5 sets, for quality ( not for time!)

1 round of KB complex / each arm - try to go unbroken!
1 Rope Climb ( legless if you can)
1'30" cardio machine @ moderate pace

*Use: Single Kettlebell @ women: max 16kg , men: max 24kg

*KB complex: 1 Turkish get-up- (only up!) + 3 russian swings + 3 hang cleans + 3 front squats + 3 stoh + 3 hang snatches + 10m OH carry

3-4 sets , 1' rest between

10 / 10 Side plank powell raise @ light DB or 2,5kg plate ( https://www.youtube.com/watch?v=eQflPl9LjWk )
10 Crush grip DB Z-press @ light - moderate weight ( https://www.youtube.com/watch?v=E0pXF6yOkN4 )
10 / 10 One arm rear delt row ( https://www.youtube.com/watch?v=pfx4Z_Uc2C0 )

D. Stretching

HOMEBODY 95. NAP

A: 3 rds

12 Good morning

4/4 Crab and Reach

4/4 Scorpion

12 Dead Bug

B: 3 rds

10/10 Single Arm KB Row

6/6 Suitcase Deadlift

10/10 Floor Press

10 Weighted Bridge

C: 4 rds For Time

40 Mountain climber

12 Russian Swing

20 Crunches

12 Reverse Lunges

D: 2 rds

12/12 Side Plank Hip Thrust

2021.02.24. - szerda

CROSS

SMR+ General warm-up + Mobility

3 sets:

10 KB pull through in tiger position @ light weight
10 KB kang squats
10 Tall muscle snatch into OHS @ PVC

B. Lifting - Squat Snatch ( or power snatch into OHS - if you don't have the right technique)

Empty BB warm-up .. then;

Emom 5'

1 squat snatch + 1 hang squat snatch @ moderate weight, not max!

Then: increase weight!

Every 30" x 6 sets

1 squat snatch

"Ingrid"

10 rounds for time of:

3 Snatches @ ( women: max 35kg , men: max 50kg )
3 Burpees over the bar

Bent over trap-3 raise ( https://www.youtube.com/watch?v=sh-tM_LmYhc )

*4 x 10 @ 2 x 1,25 or 2,5kg plate

HOMEBODY 94. NAP

A: 5’ Amrap

12 Jumping Jack

5 Kang Squat

10/10 Single Arm High Pull

10 Bird Dog

B: 10’ OTM

Odd: 12 Alt. KB Snatch

Even: 14 Dip on Chair

C: 6’ Amrap

10 Push up

10 Sumo DeadLift High Pull

10 Over Head Sit-up

D: 3 rds

12 Tiger Position Bird dog

10 Plank to Push up Position

12 Superman

2021.02.23. - kedd

CROSS

SMR + General warm-up + Mobility

2 sets

1' easy cardio machine
15 scapula pull-up
10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )

B. Gymnastics Strength

Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row

Amrap - 1 ( stop right before you feel like failing the next rep ) x 4 sets - 1' rest btw.

*With slow eccentric! ( 2"-3")

C. Lifting - Push Jerk from rack

Every 90" x 5 sets

3 reps with 2" pause in catch position ( not TNG! ) @ increasing weight - not max, only to a moderate weight

For time:

35 DUs / 70 Single- unders

20 Push Jerk @ women max: 30 kg , men: max 40kg

35 DUs

30 Push Press @ decrease weight! - ( women: max 25 kg men: max 35kg)

35 DUs

*NOTE: If you are good at Double-unders do 50 reps each time!

Barbell side bend @ empty BB

*100 full reps , partition as you like

HOMEBODY 93. NAP

Warm up: Gymn+mobility

A: 3 rds of

5 Half burpees

10 Curtsy lunges

5 Tuck jumps

10 Skeater jump

B: Metcon: 10 rds FT

5-10 Burpees

10 Sit-ups

20 Squat kick

C: Acc: 3 rds /1’rest

20 R. lunges

20 Jumping lunges

1’ glute bridge hold

D: Stretching

2021.02.22. - hétfő

CROSS

SMR + General warm-up + Mobility

2 sets:

1 x gymnastics swimming ( 4x 30" )
10/10 single leg RDL @ light KB (6-8-12kg )
10 tall muscle clean into front squat @ PVC

B. Lifting

~ Squat Clean

Emom 4'

1 Squat clean + 1 hang squat clean ( @ women: empty BB to max 45kg , men: empty BB to max: 60kg )

Then: increase weight!

Every 30" x 6 sets

1 Squat clean

~ Front Squat

Every 90" x 4 sets

4 reps @ same weight ( moderate @ 60-70% of 1RM )

For time:

20-15-10-5 reps of:

KB sumo DL high pull @ (women: max 16kg , men: max 24kg )

40-30-20-10 reps of:

Abmat sit- ups

KB / DB windmill @ light weight

*3 x 12 / 12

HOMEBODY 91. NAP

A: 6’ Amrap

20” Squat hold

10 Glute Bridge

25” Plank

5 Walkout

B: 4 rds for Quality

12 Goblet Cossack Squat

8/8 KB Split Hang Clean

20”/20” Single leg plank

* rest 25”-30” btw. the exercises

C: For Time

Buy In: 20 Push up

then, 3 rds

20 sit-up

10/10 Single arm Swings

10/10 Push Press

10 Goblet Squat

Cash Out: 20 burpee

D: Accessory

2 rds

20”/20” Star Side Plank