Strong Body Blog

2021.02.10. - szerda

CROSS

SMR + General warm-up + Mobility

3 sets:

6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB
6/6 upright row w/ same KB ( high elbow)
6 Tempo Goblet squat ( 3" down, 3" hold, fast up)

B. Lifting - Clean

1 set @ empty BB, 5 reps of each:

~ Clean deadlift, clean high pull, muscle clean, power clean, front squat

Emom 8'

1 clean pull + 1 power clean + 1 front squat ( @ around 50-60% of your 1RM if you know / women: empty BB - max 35kg , men: empty BB - max 50kg)

EMOM ... until failure:

5 box jump-overs +

2-4-6-8 etc Russian swings @ moderate weight ( women: 8-12-16kg / men: 16-20-24kg )

* Start with 5 box jump-overs + 2 Russian swings

* Add +2 reps to the swing each minute

Gymnastic swimming - ( https://www.youtube.com/watch?v=iNloKEgw4mU )

2 sets , 30" of each movement (unbroken! try not to touch the ground with your arms)

1' rest between sets.

HOMEBODY 84. NAP

A: Smr + gymn 10’

B: Superset 3 rds

8/8 Supinated t-raise in bird-dog position @hold 2” on top

8/8 1 Legged rdl @no weight! Quality!

* 1’ rest

C: Superset 3 rds

5/5 1 Legged negative box squat @ground touch w heel

5/5 Filly presses

* 1’ rest

D: Amrap 12’

-8 Sdhp

-8 Burpees

-8 Alt. pistols

-8 V-ups

E: Accessory

3x10 towel to neck

2021.02.09. - kedd

CROSS

SMR + General warm-up + Mobility

3 sets:

5/5 windmill @ easy KB
10m/10m bottom-up KB carry
10 jumping squats - focus on speed!

B. Lifting - Snatch

1 set @ empty BB, 5 reps of each:

~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power snatch

Emom 8'

1 snatch pull + 1 power snatch @ (around 50% of your 1RM if you know it) / women: empty BB - max 25kg / men: empty BB - max 40kg

C. 3 rounds for time of:

15 kipping HSPU / Pike push-up / Push-up
20 alt DB hang snatch @ moderate weight
25 Sit-ups
30 lateral hops over DB

D. 2 sets: no rest!

20m OH carry / 20m Front rack carry / 20m side carry @ each arm - change arm after 45meter

* with 1 heavy KB

HOMEBODY 83. NAP

A: 6’ Amrap

12 Cross jack

25” Plank

20 Mountain Climber

8 Kang Squat

B: 4 rds

12 Tempo Goblet Squat (3-1-1)

14/14 Single leg High Plank Cross Knee to Elbow

12 Crush Grip Shoulder Press

10/10 Single leg Chair step up w. Single Arm Kettlebell Front Rack

C: 3 rds FT

10 Hollow Rock

5 R. Burpee

10/10 Push Press

16 Am. Swing

D: Stretching

2021.02.08. - hétfő

CROSS

SMR+ Warm-up + Mobility

3 sets:

10/10 Suitcase Deadlift @ light KB
10/10 alt. leg raises in plank position
10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE )

Lifting - Deadlift

A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique

B. Every 90" x 5 sets:

5 reps @ A's weight

2 x Amrap 5' / Rest 2' btw. Amraps

14 Alternating Devil presses @ single DB, moderate weight
30m walking lunges w/ DB in any position you like (OH, Front rack, Side carry etc...)

~ Max reps burpee over DB in remaining time

Score: Total number of burpees

3 sets , 60" rest btw.:

30" superman hold
10/10 single-leg RDL @ empty BB or single KB

Stretching

HOMEBODY 82. NAP

A: 6’ Amrap

- 12 Reverse snow angel

- 10 Crab n’ Reach

- 8/8 Dead bugs

- 8/8 Side plank hip lift

B: 8’ OTM

Odd: 10-12 Push ups

Even: 30” Handstand hold by wall

2’ rest

8’ OTM

Odd: 12 Roman deadlift

Even: 30” Wall squat hold

C: 15’ Amrap

- 30 Plank jacks

- 12 Alternating snatch@ bottle or weight

- 6 Inchworm

- 15 Air squats

- 20” Plank

2021.02.06. - szombat

SMR + General warm-up + Mobility

Amrap 6'

10m spider walk + 10m crab walk
10 kang squats @ PVC
10 (alternating arm) - plank position into push-up position
20 hops in place ( like in jump rope)

For time:

Buy-in: 25 Wall Balls @ 6/9kg

then,

10 rounds of:

14 Russian twist @ plate (5/10/15kg)
7 American KB swing (above head) @ moderate weight
20 DUs / 40 Single-unders

then,

Cash-out: 25 Wall Balls @ 6/9kg

4 sets:, 60" rest btw.

10 Bicep curl @ empty BB or KB (light/moderate)

10 Tricep extension @ empty BB or KB

Stretching!

2021.02.05. - péntek

CROSS

SMR + General warm-up + Mobility

3 sets:

10 PVC pass through
10 wall - facing squat
10 scapula pull-up
10/10 alt. arm - leg raises in superman pos.

EMOM 12' - 4 sets

15"-20" wall sit + 15"-20" plank hold
5 Snatch grip DL + 5 Power Snatch + 5 OHS @ empty BB ( Basic: 3 DL + 3 snatch + 3 windmill / arm @ single KB )
45" cardio machine / single-unders

For time:

21-18-15-12-9 reps of:

T2B / Knee to elbow / V-ups
Box jump-overs / Box step-overs
STOH @ empty BB / Double KB

3 sets - no rest btw.

30" tiger position hold
10/10 deadbug

HOMEBODY 79. NAP

A :3 sets

10 Seprűnyél pass through

10 Wall - facing squat

10 Scapula pull-up

10/10 Alternating superman

B: EMOM 12' - 4 sets

1. 5 Suitcase DL + 5 Power Clean + 5 Front Squat (Left Side)

2. 5 Suitcase DL + 5 Power Clean + 5 Front Squat (Right Side)

3. 30 Mountain Climber + 10 Jumping Lunges

C: Tabata

Crunches

Russian Swing

D: Accessory – 2 sets

10/10 Windmill

6/6 RLD

*45” rest btw. sets

2021.02.04. - csütörtök

CROSS

SMR + General warm-up + Mobility

3 sets:

15" high knee + 15" butt kick run in place
10 scapula push-up in tiger position ( knees don't touch the ground)
10 PVC good morning
5/5 single leg + 5 regular hip thrust

Rotate between stations x 4 sets - 30"-45" rest after every station

8/8 split squat + 8 back squat @ empty BB ( Basic: Kettlebell)
10-15 Bent over row @ empty BB ( Basic: 8/8 single arm KB row )
1 / 1 Turkish get-ups w/ 2" pause in every position
20" / 20" single-leg hip thrust hold

Every 2' x 5 sets:

12 plate GTOH @ moderate
10 push-ups
8-10 burpee

Tabata

Flutter kicks

Stretching

HOMEBODY 78. NAP

A: 3 rds

14 Jumping Jack

6 Down ups

25” Hollow Hold

4/4 RDL

B: 4 rds

20 Crunches + 20 Glute Bridge

12/12 Biceps Curl + 16 Triceps exercises

14 Pullover + 14 Am. Swing

* 1' rest btw. couples

16’ Amrap

20 Chair step up

16 Alt. V up

10 Burpee

14 Goblet Cossack squat

D: Stretching

2021.02.03. - szerda

CROSS

SMR + General warm-up + Mobility

Amrap 6'

6/6 crab and reach
12 snow angel
5 reverse burpee
20" superman hold

EMOM 12' - 4 sets

1. 15"-20" active hang on bar + 15"-20" HS hold at wall

2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic: 3 DL, 3 Clean, 3 Press / arm @ single KB )

3. 45" cardio machine @ moderate pace

5 rounds for time:

15 sit-ups
10 medball clean
20m bear crawl (2x10)
15 ring row

3 sets, no rest btw.!

Good Morning x 15 reps @ empty BB or band

Side Plank x 30" / 30"

Stretching

HOMEBODY 77. NAP

A: 6’ Amrapm

10 Snow Angel

20” Wall seat

8 Reverse Scorpion

10 Scapula push up

B: Emom 10’

Odd: 10 Double Weight Bench Press + 10 Push up

Even: 20 Gorilla Row

C: 8’ Amrap

10 HRPU

14 Superman

10/10 Hang Snatch

D: 4 rds

20”/20” Single leg plank

12/12 Side plank Hip Thrust

16 Flutter kicks

* 30” rest btw. exercises

2021.02.02. - kedd

CROSS

SMR + General warm-up + Mobility

2 easy rounds of:

10 cat-camel
5 hand walk-out with alternating toe touches
10 air squats
8/8 deadbug

EMOM 8'

Odd: 20" run in place + 8/8 alt. reverse lunge steps

Even: 20" mountine climber + 8/8 alt. shoulder taps in push-up pos.

Amrap 10'

Ascending Ladder - 3-6-9-12..etc. reps of:

Russian Swing @ easy/ moderate KB
Burpee box step-up
Front squat @ empty BB (Cross) / Goblet Squat (Basic)

3 sets, for quality:

30" wall-sit
10-15 hollow rock + 10" hollow hold
15m/15m single-arm KB farmer carry @ moderate

Stretching

HOMEBODY 76. NAP

A: 3 rds

8 Wall Slides

10 Downward Alternating Toe Touch

12 Dead Bug

8 Down Ups

B: 3 rds

14/14 KB Goblet Single Leg Chair Step Ups

40 Mountain climber

12 Sumo Deadlift High Pull

10/10 Single Arm KB Press

C: For time 4 rds

12/12 Single Arm Kettlebell Overhead Split Squat

14 R.Swing

14 Squat Jump

D: 3 rds

30”/30” Side Plank Hip Thrust

2021.02.01. - hétfő

HOMEBODY 75. NAP

A.3 rounds:
8 cat-camel
6/6 crab reach
8/8 cossack squat
20" jog in place

B.Emom 10'
Odd: 20" wall sit + max reps air squats until 45"
Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45"

C.For 15 minutes:
10 alt. devil press
10/10 Suitcase Deadlift
30" plank
50 Lateral hops over weight/object
20 alt. step-ups @ weight

D.3 x
15 Bicep curl
15 Tricep extension

2021.01.30. - szombat

HOMEBODY 74. NAP

A.Amrap 6'
10 scapula push-ups + 10" push-up position hold
8/8 alternating toe touches
8/8 single-leg hip thrusts

B.4 sets, for quality:
10/10 Half-kneeling press
10/10 Staggered stance row
10 Goblet Squat
10 RDL

* 1' rest btw. sets

C.5 rounds for time:
20 Alternating reverse lunge steps
15 Russian swing
15 Sit-ups
20 Mountine Climbers