Strong Body Blog

2020.05.04. - hétfő

1. Gymn.+ 3 rds.:

• 10 kang squats @pvc
• 30" plank
• 15 banded pull aparts

2. 4-5 rounds:
• 15 hang power cleans @25/30 or just barbell
• 15 deadlifts @25/30 or kettlebell
• 20 T2B or V-ups

3. 3 sets of:

Unbroken:
• 10 supermans
• 15" supermans hold
• 15" hollow hold

1' rest btw sets

4. Stretching

HOMEBODY

A: Amrap 6’
30 jumping jack
2 get up jhonnie
8 scorpio
10 plank to push up

B: For time
5 rds
5 reverse burpee jump
10 burpee cluster
15 hand realase push up
20 air sq
25 russain swing
30 russian twist

C: 3 rds
30 v ups
20 rear delt fly w. asvanyviz
10/10 bulgarian split sq

2020.05.02. - szombat

A. 3 Sets
10 (5/5) Downward Alt. Toe Touches
10 Scapula Push Ups
12 Alternating Lunge Steps
8 Down Ups

B. 6 Sets of:
3 Minute Work / 1 Minute Rest
10 Devil Press
20 Kumping Jacks
AMRAP - Air Squats in remaining time
*Score: Total number of Air Squats completed during the 6 sets.

C. 4 Sets
Rest 60" btw. sets
10 Hollow Rock + 10" Hollow Hold
10 Opposite Arm-Leg Raises in Tiger Position + 10" Tiger Position Hold
10 Opposite Arm-Leg Raises in Superman Position + 10" Superman Position Hold

2020.05.01. - péntek

WU: 3 Sets Of:
20" / 20" Star Side Plank
8 Jump To Knees
20" High Knee
20" High Heel

A.
5' Max Skaters Jump
*Start Every Minute With: 10 Push Up
1' Rest

5' Max Running
*Start Every Minute With: 10 Squat
1' Rest

5' Max Jumping Lunges
*Start Every Minute With: 10 Sit Up
1' Rest

5' Max Squat Position to Push Up Position
*Start Every Minute With: 10 Diamond Push Up

B. 4 RDS
30" Plank
20"/20" Side Plank Hip Thurst
30" Reverse Plank

2020.04.30. - csütörtök

A. 2 Sets
20 Jumping Jacks
8 Scorpions
20" Hollow Hold
8 Supermans

B. 4 RDS AMRAP 5' - 2' Rest
First 5'
20 V-Ups
15 OHS
10 Walkout Push Ups

Second 5'
20 Hollow Rocks
14 Thrusters
10 Burpees /No Jump/

C. 3 RDS
20 Crunches
10 Reverse Crunches

2020.04.29. - szerda

WU: 3 Sets of:
10 Glute Bridge
10 Sit Ups
10 Toe Touches in Push Up

A. E4' For 28' - 7 Sets
100 Butt Kickers
10 HSPU (Pike Push Up)
75 High Knee Run
7.5 Burpee (7 Burpee + Just Down)
50 Mountain Climbers
5x V-Up + Tuck Up + 10 Bicycle Abs

B. Accessory
3 Sets Of:
10 Single Leg RDL @2 Pet Bottle
30" Glute Bridge Hold
5/5 Slow Knee In Side Plank

2020.04.28. - kedd

A. 3 RDS
10/10 Side Plank Hip Thrust
20" Plank
20" Wall Sit Hold

B. Every 3' x Rounds
20 Russian Swing
20 Air Squat
2 Wall Climbs
30 Crossjacks

C. 3-4 Sets, Not For Time
10/10 One-Arm Row
5/5 Single Leg Romanian Deadlift
30" Tiger Position Hold

2020.04.27. - hétfő

A. 3 SET
20 Bird Dog
15 Hollow Rock
5 Hip Thrust + 40 sec Hold

B1. 10' AMRAP
1 Atomic Sit Up
1 Burpee
1 Air Squat
1 Push Up
2-2-2-2, 3-3-3-3, 4-4-4-4, etc.

3' Rest

B2. 10' AMRAP
2 Thruster
2 Alt. V-Ups
2 Stepping Squats
2 Desk Pull Up or Chair Pull Up
4-4-4-4, 6-6-6-6, 8-8-8-8, etc.

C. 3 SETS
1' Plank
15 Sec Rest
1 Min Superman Hold
15 Sec Rest

2020.04.25. - szombat

A. Run 5-10 km

2020.04.24. - péntek

A. GYM + 3 RDS
30" Wall Seat
30" Tiger Position Hold
20" Reverse Plank

B. 21' AMRAP
10 Alt. Pistol Squat to Chair
20 Dip on Chair
14 Runner Sit Up
20 Hand Raised Push Up
14 Squat Position to Push Up Position
20 Jumping Lunges

C. 5 RDS
15" Hollow Hold
15" Hollow Rock
15" Rest
15" Superman Hold
15" Arch Rock
15" Rest

D. 3RDS
20 Russian Twist
20/20 Star Side Plank

2020.04.23. - csütörtök

A. 2 Sets
50 Plate Object Hops / Jumping Jack
30 Opposite Arm & Leg Raise In Tiger Position
15 Scapula Push Up
10 Air Squat + 30 sec Hold

B. 4 RDS For Time
15 Man Maker
60 Bycicle Abs
30 Sumo Deadlift High Pull

C. 3 Set Not For Time
16 Windshield Wipers
16 Hip Thrust