Strong Body Blog

2020.06.06. - szombat

Mobility: General

Activation: 2 RDS

- 10 Hollow-Arch Swings

- 30" Wall-sit Hold

- 30" Wall HS Hold

- 6 Box Jumps

A. HSW Practice 10'

B. 25' AMRAP:
10 Pull-Ups
11 Shuttle Runs (across)
12 (6 left, then 6 right) Single DB Push Presses @22.5/15
11 Single DB Squats @22.5/15
10 Box Jump Overs @60/50

C. Tabata ....good bye abs

Bicycle crunches

RX: PULL-UPS / OPEN: WITH BAND / BEG: WITH BAND

DB: RX: @22.5/15 OPEN: @17.5/10 / BEG: @15/7.5

BJO: RX: @60/50 / OPEN: @50/40 / BEG: @40/PLATES

https://www.youtube.com/watch?v=rHhWXanwoEs

https://www.youtube.com/watch?v=SwLekLMjcdk

2020.06.05. - péntek

Mobility: Ankles+Hips+Shoulders

Activation: 2 RDS

- 1/1 Length Over and Under the fence

- 10 Scapula Pull-ups

- 10 Jumping Squats

- 10 Hollow - Arches

A. E2MOM 10' - Shoulder Presses
5-5-3-3-3 reps in sets
Start at 70%, build to 85%

B. 4 RFT:
8 Hang Power Snatches @40/30
12 Back Squats @40/30
14 Toes to Bars
*14' Time Cap

C. Standing Lateral Dumbbell Raises
4x10 @moderate

BARBELL: RX: @40/30 / OPEN: @30/20 / BEG: @EMPTY BB

T2B: RX: T2B / OPEN: K2E / BEG: HOLLOW-ARCH

2020.06.04. - csütörtök

Mobility: General

Activation: 4' (4RDS-No Rest)

- 15" Jumping Jacks

- 15" Long Striders

- 15" Mountain Climbers

- 15" Air Squats

A. 4 RFT:

- 400m Run

- 40/32 cals Row or 28/22 cals Assault or 40/32 cals Skierg

- 20 Burpees

(damper 3-5 on rower machine / skierg)
*30' Time Cap

B. 4 Super Sets

-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)

THERE IS NO SCALED VERSION. 40/32 cals....male/female

2020.06.03. - szerda

Mobility: Ankles+Hips+Spine

Activation: 2 RDS

- 6/6 Shoulder Taps Plank Pos

- 6 Air Squats+Tuck Jumps

- 10 Snow Angels

- 5/5 Bird-Dogs

A. Build to a heavy complex in 12'
Hang Power Clean + Hang Squat Clean + Push Jerk

B. Death By Thrusters @40/30

1rep in 1st min...2reps in 2nd min...3reps in 3rd min…. To death

C. 3 RFQ
- 15m Heavy DB/KB (1) Lunges
- 6L/6R Heavy DB/KB (1) Suitcase Deadlifts

THRUSTER RX: @40/30 / OPEN: @30/20 / BEG: EMPTY BB

https://www.youtube.com/watch?v=L219ltL15zk

2020.06.02. - kedd

Mobility: General

Activation: 2 RDS

- 10 Banded Hip Hinges

- 5/5 KB Pull Through

- 10 Upper Body Supermans

- 30" Simple Unders

A.For Time:
120 Double Unders
100/80 Cal Row (1200m Run)
60 R KBS @24/16
40 HSPU
30 Alt. DB Snatches @22.5/15
20 Burpee Pull-Ups
10 Sandbag Over Shoulder @55/35
5 Legless Rope Climbs

(damper 3-5 on rower machine)
*30' Time Cap

B. 3 RFQ:
-10 Bat Wings
-10 Reverse DB Flies
-10 Banded Straight Arm Pull-downs

RX:120 DU / OPEN: 2' ACTIVE DU PRACT / BEG: 240 SU

RX:RKBS @24/16 /OPEN: @20/12 /BEG @16/8

RX: HSPU / OPEN: HSPU with AB-MAT / BEG: PIKE PUSH-UP

DB RX: @22.5/15 / OPEN: @17.5/10 / BEG: @12.5/7.5

RX: BURPEE PULL-UP / OPEN: BURPEE PULL-UP / BEG: BURPEE RING ROW

SANDBAG RX: @55/35 / OPEN: @30/18 / BEG: @20/12

RX: LEGLESS ROPE CLIMB / OPEN: ROPE CLIMB / BEG: ROPE CLIMB REGRESSION

2020.06.01. - hétfő

Mobility: Ankles+Hips

Activation: 3 RDS

- 10 Hollow-Arch Swings

- 60" Plank

- 5 WallBall Bear Hug Squats+15" Active Squat Hold

A. Back Squats
5x4 @80% /2' Rest

B. 11' AMRAP
2,4,6,8....
-T2B
-Wallballs @9/6
-Shuttle Run

T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP

WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4

https://www.youtube.com/watch?v=AwxEiujpLIA

2020.06.01. - hétfő

Mobility: General

Activation: 3 RDS

- 10 Scapula Pull-Ups

- 10 Push-Ups

- 5 Wallball Bear Hug Squats+15" Active Squat Hold

A. EMOM 12'

Even: 12 Wallballs @9/6

Odd: 8/8 Lunges (wallball overhead)

B. AMRAP 14'

- 10 Sit-Ups

- 10 Wallball Cleans

- 10 Lateral Burpees Over Ball

- 10 Deck Squats

WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4

https://www.youtube.com/watch?v=KVGhkHSrDJo

https://www.youtube.com/watch?v=2-JCp_dgaP0

2020.05.30. - szombat

Mobility: General

Activation: 2 RDS

- 1 Length Reverse Bear Crawls

- 10 Ring Rows

- 30" KB Goblet Squat Hold (active glutes-quads)

A. HSW Practice 10'

B. 25' EMOM:

1 - 12 Burpees
2 - 15 R KBS @24/16
3 - 10m Handstand walk
4 - 20 Sit-Ups
5 - 2 Rope Climbs

C. 3 RFQ

-20 Russian Twists

-10 T2B

-10 Hollow Rocks

RKBS: RX: @24/16 / OPEN: @20/12 / BEGINNER @16/8

HSW: RX: HSW / OPEN: 20m BEAR CRAWLS / BEGINNER: 20m BEAR CRAWLS

ROPE CLIMB: RX/OPEN: AS WRITTEN / BEGINNER: ANY ROPE CLIMB REGRESSION

T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP

https://www.youtube.com/watch?v=53WgYmEwGh4

https://www.youtube.com/watch?v=0i7Nl-S3B1E

2020.05.29. - péntek

Mobility: Shoulders,Thoracic Spine

Activation: 3 RDS

-10 Bird-Dogs

- 10 Hollow-Arch Swings

- 30" Wall Handstand Hold

A. From Rack: 5 Sets/2' Rest

3 Shoulder Presses + 5 Push Presses (Target @75% of 1 RM shoulder press)

B. 14' AMRAP:
- 8 Burpee Box Jump Overs @60/50
- 12 Pull-Ups
- 24 Air Squats

BBJO: RX: @60/50 / OPEN: @50/40 / BEGINNER: @40/PLATES

PU: RX: PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW

https://www.youtube.com/watch?v=jnK-G7_yIck

https://www.youtube.com/watch?v=nzpTEITS8Cs

2020.05.28. - csütörtök

Mobility: Ankles+Hips

Activation: 2 RDS

- 1 Lenght Butt Kicks

- 1 Lenght High Knees

- 1 Lenght Crocodile Walking

- 60" Simple Unders

A. For Time:
- 100 DU
- 2000/1600m Row
- 1600m Run
- 2000/1600m Row
- 100 DU

(damper 3-5 on rower machine)

B. 3 RFQ

-10 AB Wheels

-30" Right Side Star Plank

-30" Left Side Star Plank

DU: RX: 100 DU / OPEN: 2' ACTIVE DU PRACT / BEGINNER: 200 SU

STAR PLANK: RX/OPEN: AS WRITTEN / BEGINNER: SIDE PLANK

ROWING: 2000m for men; 1600m for women...No scaled version.

https://www.youtube.com/watch?v=ohfhbru7u2U