Strong Body Blog

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

2021.02.20. - szombat

Warm-up in pairs:

3 rounds / each person ( 6 rounds in total )

Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees
Partner B: max plank hold in the meantime

*Each person has to be Partner A and B - 3 times in total.

B. 4 x Amrap 5' / 2' rest between Amraps

*Complete each Amrap twice

*There are two options: A-B-A-B or B-A-B-A

20 Wall Ball
30 m Single-arm OH walking lunges @ DB ( women: max 15kg - men: max 22,5 kg - scale as needed! )
Max reps alternating DB hang C&J in remaning time.

30 American KB swing @ women: max 16kg - men: max 28kg - scale as needed! )
20 Push-ups
Max cal on any cardio machine

C.
Accumulate:

2 minutes of Hollow Hold

2021.02.19. - péntek

CROSS

SMR + General warm-up + Mobility

2 sets:

15 snow angel
15 scapula push-ups
10 'strict' hollow to arch hanging on bar ( https://www.youtube.com/watch?v=_WshMk2FXoE )

B. Gymnastics- T2B

2 x 10 kipping swing

+ T2B practice in ~ 5-8 mins.

*If you can do T2Bs then do: 3 x Amrap / rest 1' btw.

C. Lifting

Strict Press from ground

Emom 6'

*3 reps, climbing weight - ( up to a moderately heavy weight )

Amrap 8'

6 GTOH @ (women: empty BB to max 30kg , men: empty BB to max 45kg)
12 Box jump-overs

*GTOH = both snatch and C&J are allowed.

3 sets:

12 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight

12 KB OH tricep extension

HOMEBODY 91. NAP

A: 3 sets

20”/20” Split squat hold

12 Good morning with ásványvíz

10/10 Dead bugs

B: 3 sets/1’ rest

10/10 Overhead single arm lunge steps

15” Reverse plank hold

C: 21-15-9

Am swing

Hand release burpee

Goblet squat

D: 3 sets

10/10 Bent over row

20”/20” Side plank

2021.02.18. - csütörtök

CROSS

SMR + General warm-up + Mobility

4 x : 20" work / 10" rest and change - @ easy pace ( 8 total minutes)

Air squat
Hand walkout
Mountine Climber
Reverse burpee

B. Strength

Rotate between these 4 stations x 3 sets:

*rest about - 30"- 45" btw. stations

KB floor press @ double KB @ light / moderate weight x 12 reps
Inverted row x max reps ( with good form! )
Lateral box step-up x 8/8 reps @ double KB / DB ( https://www.youtube.com/watch?v=dMbbJg2ZVOo )
Good Morning @ empty BB x 15 reps

C. EMOM 12' - 3 sets

15m/15m single-side KB front rack carry @ moderate/ heavy weight
20"/20" Side plank hold
3 wall climb + 15"-20" hs hold after the last
45" cardio machine

D.
Plate wrist curl

*3 x 15/15 @ 1,25 - 2,5kg

HOMEBODY 90. NAP

A: 3 sets

10 Reverse snow angel

20” Handstand hold by wall

7/7 Split squat

B: 4 sets/1’ rest

8/8 Split squat/ ásványvíz in goblet

12 Roman deadlift

30” Superman hold

C: 10’ AMRAP

10 Burpee

15 Russian swing

10 Alternating hang clean

10 Hand release push ups

D: 3x 20”

Hollow hold

30” rest

2021.02.17. - szerda

CROSS

SMR + General warm-up + Mobility

2 sets: @ light KB

8/8 bottom - up press
8/8 pull-through in push-up pos.
10 weighted hip thrust
10 Halo

B. Lifting - Clean + Push Jerk

Empty BB warm-up ... then,

Emom 8'

1 power clean + 1 hang power clean + 1 Push Jerk ( @60% of your 1RM c&j , women: empty BB to max 40kg - men: empty BB to max 55kg )

Clean Pull

4x3 @ 100% of 1RM clean

"Ellen"

3 rounds for time of:

20 burpees
21 dumbbell snatches ( Single DB @ 15kg/22,5kg - scale as needed! )
12 dumbbell thrusters ( Double DB @ same weights)

* Use a single dumbbell on the snatches and a pair for the thrusters.

3 sets:

10 behind the back plate transfers @ 1,25 - 2,5 kg plate (https://www.youtube.com/watch?v=JfZdD4LAAsQ )
20" hollow hold

HOMEBODY 89. NAP

A: 3 rds

12 Bird Dog

5 Walk out

10 Snow angel

4/4 Scorpion

B: 4 rds

14 Tiger Position With Weight Pull-Through

12/12 Single Arm Row

12/12 Side Bend

C: 4 rds

15” Superman Hold + 10 Arch Rock

30”-45” rest

15” Plank + 12 Plank Twist

30”-45” rest

15” Hollow Hold +14 Hollow Rock

30”-45” rest

D: Stretching

2021.02.16. - kedd

CROSS

SMR + General warm-up + Mobility

2 sets:

1' easy cardio machine
10/10 Half kneeling press @ light KB/DB
30" HS hold

B. Gymnastics - HSPU

Kipping HSPU / Pike push-ups

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

C. Lifting - Back Squat

Work up to 60-70% of your 1RM ( little heavier than last week) / or to a moderate weight

~ Every 90" x 5 sets

4 reps of that weight

Amrap 10'

15 Russain swing @ light-moderate KB ( women: 8-20kg , men: 12-24kg)
10 Kipping Pull-up / banded pull-up / Ring row
5 HSPU / Pike push-ups / Push-ups

Single-leg RDL @ 1 KB

3 x 10/10 reps

HOMEBODY

A.) SMR (CALVES,HAMS,QUADS,GLUTES,LATS)

B.) ACTIVATION_ 3RDS OF: (REST AS NEEDED)

10 ROMANIAN DEADLIFTS @DUO KB

20 ALT. DEAD-BUGS

C.) HYPERTROPHY_ 4RDS OF: (REST AS NEEDED)

8 FRONT SQUATS @DUO KB

16 ALT GORILLA ROWS @DUO KB

D.) METCON _ 5X _ 2' WORK THEN 2' REST

20 JUMPING LUNGES + 20 AIR SQUATS + 40" WALL SIT + MAX REPS OF JUMPING SQUATS

E.) LONG STRETCHING FOR LOWER BODY

2021.02.15. - hétfő

CROSS

SMR+ General warm-up + Mobility

3 sets:

8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ )
8/8 Bird Dog
8/8 Cossack Squats

B. Lifting - Snatch

Warm-up with empty BB.... then,

Emom 8'

1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women: empty BB to max 30kg, men: empty BB to max 45kg)

Snatch Pull - 4x3 @100% of 1RM

4 rounds for time:

15 Wall Ball @6/9kg
35 DUs / 70 singles
30m Heavy Farmer carry @ Double KB/DB

Single side KB front rack march - ( https://www.youtube.com/watch?v=2n-mGFwoaqU )

3 x 20"/20" each side @ moderate weight

HOMEBODY 87. NAP

A: 6’ Amrap

6 Scorpion

10 Cat-Camel

10 Downward Dog Alternating Toe Touch

B: 4 rds

12 Alternating Goblet R. Lunges + 12 Deadlift

* 1’ rest

C: Emom 12’

7/7 Hang Squat Clean

14 Am. Swing

16 Squat Jump

D: 3 rds

20”/20” Star Side Plank

10 Arch Rock

* 45” rest

2021.02.13. - szombat

SMR +

Warm-up with animal walks 5-8 minutes.

2 sets:

10 banded good morning
10/10 m monster walk
10/10 bent over single arm row @ light KB
30" superman hold

For time:

1-2-3-4-5-6-7-8-9-10 reps of:

Deadlift @ ( women: 20 kg to max 50kg , men: 30kg to max 70kg / BASIC: Double KB )
Lateral Burpee over barbell or KB

5' rest

18-15-12-9-6 reps of:

Front Squat @ women: empty BB to max 35kg , men: empty BB to max 50kg / BASIC: Double KB in front rack)
T2B / Knee to elbow / V-ups / Tuck-ups

D. Stretching!

2021.02.12. - péntek

CROSS

SMR + General warm-up + Mobility

3 sets:

10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 )
8/8 KB pull-through in tall plank position
20" superman hold

B. Lifting

1. Back Squat - work up to 50-60% of your 1RM / or to a light- moderate weight

~ Every 90" x 5 sets

5 reps of that weight

2. Strict Press from rack:

~ Emom 5'

3 reps, climbing weight - ( not max! only a moderate )

For max reps / meter:

EMOM 5' - 40" ON / 20" OFF

Double DB / KB stoh @ moderate weight
Hollow rock
Sumo DL high pull @ empty BB / light KB
Double DB / KB hang clean @ moderate weight
Shuttle run (10m segment )

* 2' rest

* x 2 total sets (12 minutes)

Rear delt reverse fly - 4 x12 @ plate / DB - light weight

HOMEBODY 86. NAP

A: 3 rds

4/4 Crab and Reach

12 Dead Bug

2/2 TGU

10 Air Squat

B: EMOM 16’

14 R. Swing

14 Hollow Rock

14 Biceps Curl

14 Burpee

C: 4 rds

12 Crunches + 12 Reverse crunches

40” Plank

14 Reverse fly

*1' rest btw. sets

2021.02.11. - csütörtök

CROSS

SMR + General warm-up + Mobility

Emom 6'

15 jumping jack + 10 air squat + 5 down-ups

* All in the same minute

Amrap 16'

1' double-unders ( or practice) / single-unders / jumping jack
10 kipping Pull-up/ banded pull-up / 15 ring row
15 Hollow rock
10 Plate Thruster @ women: 5-10kg / men: 10-15kg
20m Plate OH carry @ same weight as thruster

4 sets, for quality! , 60" rest btw.

10/10 Staggered stance row
10/10 Seated Z-press

As fast as possible: - no weight!

50 Straight leg sit-ups ( https://www.youtube.com/watch?v=v8m7zW1pzZ8 )

50 Tuck-ups

HOMEBODY 85. NAP

A: 6’ Amrap

20 Butt kick

12 Plank Jack

10/10 Side Plank Hip Thrust

10 Mountain Jumper

B: 10’ OTM

Odd: 10/10 Single Arm Row

Even: 16 Seesaw press

C: 10’ Amrap

12 Alt. Alternating Single Arm Kettlebell Snatch

14 Squat Jump

10 Push up

D: 3 rds

30” Superman hold

12 Hollow Ups

1’ rest btw. sets