Strong Body Blog

1. Activation: 4 rounds / 30" rest between sets

* 20 Hollow Rocks

* 20 Alt. Superman

2. Back Squat - Front Squat / 5 sets / 1'30" rest between sets

* 4 Back Squats + 3 Front Squats @73% of front squats 

3. Clean + Push Jerk / 5 rounds  / 1'-1'30" rest between

* 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @climbing weight

4. WOD / For Time 2 rounds

* 50 Wallballs

* 10 Bar Muscle- ups / Jumping Bar Muscle- ups

1. Activation / 3 rounds

* 10 Jumping squats

* 10 alternate shoulder taps / push- up pos./

* 30 russian twists @10/5 plate

2. Gymnastics /4 rounds / 1 min rest between sets

* 10 Strict presses @30/20 

* 6 m Handstand walk / Wall walk

3. Push Press / For time / TC: 8'

10 @55% --- increase weight 5% further

 8  @60%

 6

 4

 2

4. Cond. / For Time: 21-15-9

* Double DB box step- ups

* Double DB push presses

* C2B / Jumping C2B

1. Activation 3 rounds:

* 200m row /easy tempo/

* 10 romanian deadlifts @2x easy dumbbell

* 10 bench presses @2x easy DB

2. " Strenght Work"

3x 10 unbroken!! strict pullups

3x 8 pushups unbroken!! - 2" pause at bottom /kneeling pushups

3. Squat Snatch

5x 3 position squat snatch - floor- knee- hip @67

/1'- 1'30" rest between sets/

4.  AMRAP 10'

20 Double-unders / 60 single- unders

5 T2B / 10 V-ups

5 db DB hang squat cleans 22/15 

A) gymn + 3 rnft

- 20 jumping jacks

- 20" plank

- 10 sdhp

- 10 goblet squats

- 5 push ups

B) open 20.3

C) 4x4 Back squat @85%

D) 4 sets:

30 legs over the parallettes

50m slam ball/sand bag carry (only bear hug)

E) 50 deltoid raises @2x5/2,5 plate