Strong Body Blog

2020.12.10. - csütörtök

HOMEBODY 30. NAP

A: 3 sets

10 hand walk + side twister

8 alt. scorpio

6 toes to touch

4 reverse burpee

2 alt reverse burpee

B: “Green Monster”

4 Rounds For Time:

45 Air Squats

30 Sit-ups

15 Single Arm Devil’s Press w. ásványvíz / weight

C: 3 sets

15 arch rock

15 sec hold

30 sec rest btw sets

2020.12.09. - szerda

HOMEBODY 29. NAP

A: AMRAP 3'

8/8 split squat

8 snow angel

8 hrpu

8 glute bridge

1 min rest, then repeat

B: 4 rds For Time: TC 25 min

100 simple under / 50 duoble under / plate or object hops

25 ground to overhead w ásványvíz / weight

rest 2 min

4 rds

100 mountain climber

25 biceps curls w. ásványvíz / weight

rest 2 min

4 rds

100 long striders

25 triceps extansion (ló rúgás)

C: 3x 1min plank twists

30 sec rest btw sets

2020.12.08. - kedd

HOMEBODY 28. NAP

A: Amrap 6'

6 good morning @ pvc, seprűnyél stb.

6/6 single leg hip thrust

6 down-ups

6 pass-throughs @ pvc, seprűnyél

B: Every 30" for 20' ( 10 total rounds)

1. 8-10 Swings @ weight (súly, víz)

2. 8 burpees

3. 8-10 Goblet squats @ weight (súly,víz

4. 8 HSPU (pike push-ups / push-ups / kneeling push-ups )

* scale reps if needed so you work about 20" each round ( rest about 10")

C: Tabata (20"/10" x 8 rounds, 4 minutes)

Bicycle Ab

Flutter kick

* rest 1:00 btw. Tabatas

2020.12.07. - hétfő

HOMEBODY 27. NAP

A: 20" work / 10" rest,change x 3 rounds ( 6 minutes total )
Easy high knee run
Cossack squats
Inchworm
Plank hold

B: For total / max reps:
4 rounds - 1:00 at each movement

1:00 rest btw. rounds

Alt. arm hang C&J @ weight / víz
Down-ups
Alt. arm hang snatches @ weight / víz
Lateral hops over object ( súly / üveg...)
Alt. side one-arm thrusters @ weight / víz

C: 3 sets - try to go unbroken!
10 hollow rock
10 tuck-ups
10 V-ups
10" hollow hold
* rest 1:00 btw. sets

2020.12.05. - szombat

HOMEBODY 23. NAP

A: AMRAP 6'

30 sec wall sit

10 snow angel

20 crab tou touch

10 alt one leg burpee

B: Amrap 10'

1-1-1,2-2-2,3-3-3,4-4-4,...etc.

Swing

Goblet squat

Alt. One Arm snatch w. ásványvíz / weight

2' min rest

Amrap 10'

21 deadlift w. ásványvíz / weight

15 clean w. ásványvíz / weight

9 devil press w.ásványvíz / weight

C: 100 reps overhead sit up w. ásványvíz

2020.12.04. - péntek

HOMEBODY 23. NAP

A: 2 sets

0-1min: plank to push up

1-2min: alt. one leg romanian deadlift

2-3min: high knee run

B: 5 sets for time

5 wall climb / 8 pike push up / 11 push up

7/7 squat clean+press w. ásványvíz/weight

9 burpee

11/11 overhead lunge w. á.víz/weight

13 sit up

C: 3 sets

25 good morning

15 hip thrust

2020.12.03. - csütörtök

HOMEBODY 22. NAP

A: AMRAP 6' (easy)
12 birddogs
12 deadbugs
12 toe touches in push up pos.
6 tempo squats /5-1-X-1/

B: 5 sets of:
10 tempo push-ups /3-1-X-1/
15 inverted Row

C: 5 sets of:

8/8 bulgarian squats

10 hamstring curls w/towel

https://youtu.be/6tUMNj1S-rg

D: For Time:
30 Down-ups
Tc: 1'
Every missed rep: 5 Down-ups penalty

2020.12.02. - szerda

HOMEBODY 20. NAP

A: Gymnastic

B:EMOM 49' - 7 sets

1) 30-35-40-45-50-55-60 High Knee Run

2) 8-9-10-11-12-13-14 Burpees

3) 20-25-30-35-40-45-50 Plank Jack

4) 10-11-12-13-14-15-16 Thrusters

5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches

6) 12-13-14-15-16-17-18 GTOH

7) Rest walk (nasal)

C: STRECHING

2020.12.01. - kedd

HOMEBODY 19. NAP

A. warm-up
100 Butt Kickers
* E30" (inc. 0:00) : 1 Sit-up

B: E3' for 15' - 5 sets
30 Jumping Jacks
20 Reverse Lunges
10 Burpee High Jump

C) AMRAP 8'
4 Clappin' Push-ups
20 Mountain Climbers
8 V-ups
20 Bicycle abs

D) 2 Rounds of : 4*30" Gymnastic Swimming
(hold,'breaststroke','freestyle',up&down)

2020.11.30. - hétfő

HOMEBODY. 19. NAP

A:"CHAD WILKINSON HERO WOD"

1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg)

60 TC'