Strong Body Blog

A. Warm-up: Gymn + 
3 Rounds of: 
10m Monster walk (5-5m) 
5 Inchworm 
15 Air squat 
15 GTOH with plate 5/10/15kg 

B. “BIG CLEAN COMPLEX” 
@ warm-up + only 2-3 attempt in 10-12 minutes. 
*High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean + Hang squat clean + Tng squat clean + Push Jerk + High hang squat clean + Hang squat clean + Tng squat clean + Split Jerk 

C. For time: Tc: 8’ 
RX: 
3-2-1 Legless Rope climb 
6-4-2 Sandbag or D-ball over to shoulder @ 70/50kg 

Open: 
3-2-1 Rope climb 
6-4-2 Sandbag or D-ball over to shoulder @ easy weight

Basic: 
5-4-3-2-1 Strict pull or Banded strict pull-up
10-8-6-4-2 Sumo Deadlift high pull @ with Kettlebell 

D. “Accessory” 
Rear delt fly with plates x 8-12 reps 
Side plank x 45/45s. 
x 3 sets

A. Warm-up: 
20 Opposite arm-leg raises in Tiger Pos. 
20 Band pull-apart / easy band 
20 Cossack squats 
x 3 sets 

B. Pistol squat “practice” 
RX: weighted pistol squat x 6 reps alternating 
x 5 sets 

C. 3 rounds for time:
20 Wall ball @ 9/6kg
20 Alt. 1-arm KB hang power clean @ 24/16kg

No rest! 

6 Rounds for time:
20/15 Push-ups 
10 Goblet squat @ 24/16kg KB 

D. “Accessory” 
60s. Handstand hold
30/30s. Single-Leg glute bridge hold on floor 
Rest 60-90s.
x 2-3 sets

A. Warm-up: Gym. + 
Amrap 6’ 
25 Double-unders / 50 Simple 
10 empty BB muscle snatch 
20 Alt. Lunges 
15/15s. Single-arm Push-up hold 

B. Practice in 5-8 min. (You can choose) 
Strict Ring MU 
Or 
Double-unders 

C. Metcon

In 10 minutes: 

RX: 5 Rounds of: 
35 Double-unders 
15 Power snatch @ 35/20kg BB
In the remaining time: 
Max reps Ring MU 

Open/Basic:4 Rounds of:
70 Single-unders 
15 Power snatch @ 30/15kg BB/ basic: 20 db snatch
In the remaining time:
Max reps Target burpee

D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy! 
*every brake do 16 Alt. double KB pendlay row

A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing 
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left) 
10 1-Leg Hip thrust + 10s. Hold (right) 
20 Cossack squats (slow) 

B. Every 2’ x 5 sets 
Back squat x 5 reps @ 77.5% of 1RM 

C. Amrap 3’ 
RX: 
1 Bar MU 
2 Strict HSPU 
3 Goblet squat @ 28/20kg KB 
Rest 1:00

x 3 rounds! (3x3 min. Amrap) 

Open: 
1 Burpee Pull-up 
2 Kipping HSPU 
3 Goblet squat @ 20/12kg KB 
Rest 1:00

x 3 rounds! (3x3 min. Amrap) 

D. Acc

8-10 Strict T2B 

Then immediately, 
60s. Plank
Rest 60s. 

x 3 sets