Strong Body Blog

2020.05.14. - csütörtök

A) gymn + amrap 7'
8 lateral box steps
10 toe touches in push up pos.
12 sit ups
20 jumping jacks

B) E90" for 12' - 8 sets
5 power clean & jerk

C) For time:
20 burpees
40 empty bar thrusters
20 burpees
TC: 7'

D) 5 sets:
40" glute bridge hold
6/6 single leg RDL @KB
16 face pulls @easy bnd

HOMEBODY

A. 3 RNFT
3 Get Up Johnnie
6 Walk Outs
9 Squats

B. 7x20" Work / 10" Rest /28 MIN/
1. Wall Sit
2. Max Burpee
3. Push Up Hold
4. Max Jumping Squat
5. Glute Bridge Hold
6. Max High Knee Run
7. Hollow Hold
8. Max Sit Up

C. 3'/3' Side Plank
Every break: 10 Push Up

2020.05.13. - szerda

A) gymn + amrap 6'
- 1/1 TGU
- 10/10m monster walk
- 10 scap push ups+ 5 hindu push ups
- 15" hollow hold

B) EMOM 10'
2 back squat @ mod. Heavy

C) AMRAP 7'
7 HSPU
9 T2B
21 DUBS

D) 5 sets:
7 biceps curl + sh press @dual KB
11 skull crusher @empty bar

E) 3 sets:
30"/30" side plank w/rotation
30 russian twist @10/5 plate

HOMEBODY

A. 3 Sets
8 Cat Camel
8 Inchworm
20" Wall Sit
10 (5/5) Cossack Squat

B. AMRAP 9'
15 Down Ups
12 Push Ups / Kneeling Push Ups
9 Thruster
Rest 3'

AMRAP 7'
12 Down Ups
9 Push Ups
6 Thrusters
Rest 2'

AMRAP 5'
9 Down Ups
6 Push Ups
3 Thrusters

C. 3 Sets not for time
20 Cross Body Crunch
20 Russian Twist
10 Full Body Dead Bug

2020.05.12. - kedd

A) gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers

B) EMOM 25' - 5 sets /20" ME - 40" Rest /
1) DUBS
2) Row
3) BJO
4) WB
5) Burpee

C) 5 sets
5-7 s pull ups
15 inverted row
30" rest btw

D) acc.: 2 sets
60 penguin crunches
12 alt. V-ups

HOMEBODY

A. Gym + 3 RDS
8 Crab Reach
20" Plate Hops
8 Dead Bug
20" Running

B. 4-5 RDS
8-8 Bulgarian Split Squat
12 Plank Jack
8 Burpee Chair Step Up
12 Cross Jack
8 Air Squat
12 Push Up Jack
8 Leg Raises
12 Jumping Jack

C. 4 RDS
20" Tiger Position Hold
10 Runner Sit Up
20/20" Star Side Plank
10 Crunch

2020.05.11. - hétfő

HOMEBODY

WU: 3 RDS
30" Wall Seat
20 Keeing Hand Cirlce Forward
12 Air Squat
20 Keeing Hand Cirlce Backward

B. 6 RDS
6 Squat Jump
6 Hand Raised Push Up
6 Jumping Lunges
6 Diamond Push Up
6 Cossac Squat
6 One Hand Burpee

Buy In 20 Thrusters
Then 5 RDS
5 Wall Climb
5 Seated Arnold Press
30 Cross Jack
Cash Out 20 Thruster

C. 3 RDS
12 Runner's Sit Up
12 Plank Jack
12 Russian Twist

2020.05.09. - szombat

A. For Time
5x1000m Run
1:1 Work:Rest

2020.05.09. - szombat

A) gymn
B) AMRAP 30' (with a Partner)

Buy In: 1500 meter Partner Row (750m change)

Then, in time remaining:

Partner A completes

1 round of:

15 KBS @24/16

10 Burpees

5 Ground-to-Overheads @42/30 Partner

B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls

Then, in time reamining: Max distance partner row

C) 4 sets:

30" plank

20" V ups

10" Hollow hols

1' rest

2020.05.08. - péntek

1. 3 sets

• 14 dead bugs
• 14 banded pull-aparts
• 14 bird dogs
• 14 alt. lunges
• 7/7 strict presses

2. 7 rounds @moderate weight
/focus on the quality/ /1' rest btw set/

▪︎ squat clean
▪︎ 1 push jerk
▪︎ 1 front squat
▪︎ 1 split jerks

3. E3' for 24'

First 3':
• 12 cals row
• 12 am. swings
• 15 abmat sit- ups

Second 3':
• 50 DU's
• 10 push jerks 40/30
• 10 T2B's

4. Stretching

HOMEBODY

A. 3 Sets
10 Kang Squat with stick
5/5 One Leg Hip Thrust
5 Hand Walk
30" Hand Stand Hold / Pike Push Up Hold

B. EMOM 24' - 45" Work / 15" Rest
6 Sets:
1. HSPU / Pike Push Up
2. Goblet Squat
3. Sumo Deadlift High Pull
4. Jumping Squats

Try to do the sam number of reps (or more) in each round!

C. 3 Sets of:
20 Russian Twist
10 Straight Leg Sit Up
30" Superman Hold
Rest 1' btw. sets

2020.05.07. - csütörtök

1. Gymn. + 2 sets

▪︎1 min bike/row
▪︎8 walkout push- ups
▪︎8 cossack squats
▪︎8 supermans
▪︎8 hollow rocks

2. EMOM 10' @moderate w.

ODD: 6/8 Bench Presses
EVEN: 6 Deadlifts

3. For Time

●400m Run
3 rounds:
•15 KB/DB Russian Swings
•15 Lateral Burpees
•15 SDHP
•15 Goblet Squats
●400m Run

4. Leg raises over to Dumbell

• 3x20

HOMEBODY

A. 3 Sets
40" Plank
30"/30" Star Plank
30"/30" 1-Leg Hip Thrust

B. 6 Rds For Time
50 Jumping Jacks
25 Air Squats
25 Good Mornings
10 Walkout Push Ups

C. 3-4 Sets
20 Alt. Biceps Curls
20 Skull Crushers

2020.05.06. - szerda

1. WU. + 2 sets of:

• 5 scapula pull- ups
• 8/8 split squats
• 5 scapula push- ups
• 8 drop squats

2. Snatch Balance

Practice / 5x3 increasing weight

3. E2' for 10'

• 5 Hang Squat Snatches @50/35 35/20
• 40 DU's / 80 Single unders

4. Not for time

▪︎ 50 saw plank
▪︎ 25 plank jacks
▪︎ 50 plank twists
▪︎ 25 plank jacks

HOMEBODY

A. AMRAP 6'
1 Walk Out
+2 Push Ups
+4 Scorpions
+10" Superman Hold
+1 Roll to Superman Hold
+10" Superman Hold

B. AMRAP 2'/1' Rest BTW/-27'
1st: 10 Reverse Lunges
+1 Burpee
2nd: 10 V-Ups
+2 Burpees
3rd: 10 Push Ups
+3 Burpees
4th: 10 Air Squats
+4 Burpees
5th: 10 Sit Ups
+5 Burpees
6th: 10 Inverted Row
+4 Burpees
7th: 10 Jumping Jacks
+3 Burpees
8th: 10 Chair Step Ups
+2 Burpees
9th: 10 Sholder Taps in Push Up Pos.
+1 Burpee

C. Acc.
100 Side Bend W/ a bag of heavy stuff

2020.05.05. - kedd

1. Gymn. + Amrap 8'
• 1 min shuttle run
• 12 dead bugs
• 12 good mornings @plate
• 8 squats

2. Back Squat
3x10 @moderate weight

3. For time: 15-12-9-6-3
▪︎ Burpee
▪︎ Shoulder Press @ 40/25
▪︎ Pull- up

4. EMOM 9'
1. 30 Russian Twists @medball
2. 20 Sit-ups @medball
3. Rest

HOMEBODY

A. 3 Sets
10 Downward Alternate
10 Down Ups
10 Good Mornings

B. 21-18-15-12-9 Reps of:
Push Press with Ásványvíz
Plate Hops
Pistol Squat to chair
Hang Clean with Ásványvíz

C. 3 Sets
30" Handstand Hold
30" Body Saw
30" Superman
30" Rest