Strong Body Blog

2020.09.17. - csütörtök

A) gymn

B) E3' for 30' - 10 sets

1) 10 alt. candlestick roll to pistol

+ easy row in the ramining time

2) 3 rope climb asc. + 10 steps onto the plate in handstand position

+ easy ski/bike

C) Be relaxed and hold the poses for 1 full minutes :

- crossed leg forward bend (right in front)

- crossed leg forward bend (left in front)

- seated forward bend

- dragon pose (left in front)

- banded arm lizard (L)

- twisted lizard (L)

- dragon pose (right in front)

- banded arm lizard (R)

- twisted lizard (R)

- seated forward bend in straddle

- pigeon (left in front)

- seated forward bend in straddle

- pigeon (right in front)

2020.09.16. - szerda

A) gymn + 2 sets of :

- 14 alt. Single leg hip thrusts

- 14 deadbugs

- 14 toe touches in push up pos.

- 14 jumping squats

B) 1 reps max Squat Clean & Jerk !

C) EMOM 15'

1) 10 T2B + 1 Man Maker

2) 10 WB + 2 Devil Presses

3) 10 BJO + 3 dual DB Thrusters

@22/15

2020.09.15. - kedd

A) gymn + amrap 7' (easy)

- 3 atomic sit ups

- 6 Halo

- 9 GTOH

- 12 Russian Twists

B) MAX REPETITION Strict HSPU ! (max 3 attemps)

C) For time :

- 600m run

- 30 Fsq @30/20

- 400m run

- 20 Fsq @50/35

- 200m Run

- 10 Fsq @70/50

TC : 13'

D) 3 sets :

- 18 alt. V-ups

- 18 banded pull aparts

2020.09.14. - hétfő

A) gymn + 3 sets :

- 10 steps spider walk

- 5 cat camel

- 10 OHS w/ PVC pipe

- 5 pass through

- 5 tempo air squats /5-3-x-1/

B) 1 rep max Squat Snatch !

C) AMRAP 9'

- 7 hang squat snatches @30/20

- 7 box jumps @60/50

D) 2 sets of:

- 16/16 side plank hip ups

- 32 barbell side band

2020.09.12. - szombat

A) gymn + amrap 5' (easy)

- 15" walkout

- 15" scorpion

- 15" toe touch

- 15" alt V-up

C) Partner Workout

with a runnning clock...

0:00 - 18'

AMRAP 18' /IGYG/

- 5 power cleans @50/35

- 7 KBS @24/16

- 3 rope climb asc.

- 7 t2b

- 5 STOH @50/35

18:00 - 25:00

AMRAP 7'

Partner A : run 200m

Partner B : wall sit

*every break : 10 syncron burpees from 25:00 (the breaks must be shorter than 10")

2020.09.11. - péntek

A) gymn + amrap 6' (easy)

- 10 steps tiger walk

- 10 birddogs

- 10 banded biceps curls

- 6 cossack squats

- 6 hindu push ups

B) 'Angie'

For Time :

- 100 Pull-Ups

- 100 Push-Ups

- 100 Sit-Ups

- 100 Air Squats

>35'

25'-35'

15'-25'

<15'

C) 4 sets of :

- 9 hamstring curls on fitball

- 20"/20" coppenhagen side plank

- 9 strict t2b

- 11/11 half kneeling banded chop

2020.09.10. - csütörtök

A) gymn

B) AMRAP 30' (easy pace!)

- 50 simple unders

- 10 down-ups

- 250/200m row

- 10 box step ups

- 10 sit-ups

- 10 shoulder taps in handstand ( 20 in push-up pos. )

- 10 walking lunges

- 30" hanging on the rope ! with your best J-hook !

C) long streching, what you skipped last week ;)

2020.09.09. - szerda

A) gymn + 3 sets:

- 10m banded X-walk

- 10 banded good mornings

- 20" plank w/ alt leg raises

+ 3' continuous barbell warm-up

B) E2'30" for 12'30"

1 Clean Pull + 1 Low Hang Squat Clean

+ 1 Split Jerk (2" pause at receiving position) @90% of 1RM

C) EMOM 8'

Odd) 10 T2B + 50 DUBS

Even) 16 alt. DB Snatches @22/15

/ Rest 2' btw /

D) EMOM 8'

Odd) 8 SB Squat Clean @55/35

Even) 16 alt. DB Hang Clean & STOH @22/15

2020.09.08. - kedd

A) gymn + amrap 5' (easy)

- 10 steps bear crawl

- 10 banded pull apart

- 10 deadbugs

- 30 high knee run

B) E90" for 12'

10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band)

C) 'Hitman' 3 RFT :

- 10 Back Squats (from the ground) @100/70

- 400m Run

TC:13'

D) 3 sets of :

- 20 abmat sit-ups

- 15 body saw plank (legs on smr)

- 10 reverse crunches

2020.09.07. - hétfő

A) gymn + 3 sets of:

- 6/6 Halo

- 6 Slow goblet squats

- 6/6 OH Sit-ups

B) EMOM 9' :

15" max rep strict HSPU (Rx: medball btw legs)

C) E2'30" for 12'30"

1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM

D) AMRAP 6'

* 10/8 cal Row
* 4,8,12,16... WB