Strong Body Blog

2019.06.14. - péntek

Warm up
shoulder mob + 5' amrap
* 200 m run
* 10 OHS with PVC
* 20 shoulder taps in plank
WOD

In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
12 Overhead Squats @barbell
4 Burpee Box Jump Overs

Rest 3'

In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
8 Overhead Squats @25/40kg
4 Burpee Box Jump Overs

Rest 3'

In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
4 Overhead Squats 35/50 kg
4 Burpee Box Jump Overs

Acc.
4 sets: 10 RDL with double KB + 30" hollow hold

2019.06.13. - csütörtök

Warm up: 4’ AMRAP
* 20 dead bug
* 10 m spider walk, 10 m crab w.
* 20 mountain climber

Lifting, strength
a)1 hang power clean+ 1 power clean, same w.
E90” x 6 rds

b)Clean high pull 5x3@80-90% of a)

WOD
15’ AMRAP
* 21 am swing@12/20 kg
* 11 STOH @30/50 kg
* 31 air squat

2019.06.12. - szerda

Warm up
shoulder+ hip mobility + 2 rds
* 20” plank
* 10 banded row
* 10 alt. lunge steps
* 10 alt. box step

Lifting, strength
a) 12’ OTM
Odd: 3 BSQ@~ 80 %
Even: Paralette L-sit hold x25”

b) Weighted s. Pull up (Open: w/ot weight)
5x2

WOD
For time
Buy in: 35 CtB (50 pull up, 50 TRX row)
+ 3 rounds:
* 12 hang power snatch@ 25/40 kg
* 20 box jump overs

2019.06.11. - kedd

Warm up
5’ amrap
* 10 scapula pushup
* 5 get up Johnny
* 30” superman hold
* 10 air squat

Lifting, strength
a)Strict press E90” x 3
reps, not tng, 4 rounds

b)Push up btw 2 plates (hands on plates)
4x 8-12
1’ rest btw sets

WOD
10’ amrap
* 15/12 cal row
* 30 DU/60 SU
* 10 burpee

Acc.: 2-3 sets
* 30/30 m single arm farmer carry/KB
* 10-15 m HS walk or 30” HS hold

2019.06.10. - hétfő

Warm up
3 rds
* 1’ easy row
* 5/5 cossack squat
* 20” HS hold

Lifting, strength
a)KB complex: 6’ max reps/rounds
* 5 clean(anyhow)
* 5 FSQ
* 5 STOH

WOD
10’ AMRAP
* 20 pull up (20 TRX row)
* 20 pistol squat (20 goblet sq)
* 20 HSPU (20 push up)
3’ rest

10’ AMRAP:3-6-9....
* box jump overs
* T2B
* am swing@12/20 kg

Acc. Tabata plank

2019.06.08. - szombat

Warm up
gymn+ running+ “animals”

A)Lifting, strength
KB complex: E90” x 6 rds
2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH

B)WOD
16’ amrap
* 400 m run
* 16 hang power snatch@20/30 kg
* 16 box jump
* 16 pushup

C)Acc.
hollow rock tabata

2019.06.07. - péntek

Warm up: 3 rounds
* 2 wall climb
* 8/8 opposite arm-leg raise in tiger crawl pos.
* 6 deadlift
* 6 goblet squat

Lifting, strength
a)Squat clean+ push jerk
Every 90”x 1 repx 5 rds

b)Deadlift 3x3, same w.

WOD
21-15-9-6-3 reps of
* power clean@35/50 kg
* bar facing burpee

2019.06.06. - csütörtök

A) Warm up
4' amrap: 40 SU, 25" plank, 10 KB deadlift

B)Lifting, strength
3 rds
* 10/10 half kneeling KB press (opposite arm-leg)
* 1/1 TGU
* 15/10 push up
90" rest btw sets

C) WOD: For time
50-40-30-20-10 reps of:
* abmat sit up
* DU / 2x SU

D) Acc: 3 rnft
* 8/8 single leg RDL/ barbell
* 12 band pullapart
* 30" hollow hold

2019.06.05. - szerda

Warm up
gymn with PVC+ barbell warm up together + some core exercise

B)Lifting, strength
a)Snatch (anyhow)E2’ x 3 reps tng, climbing
5 rounds

b)FSQ 3x2, same w.

C)WOD: 4 rounds for time
* 30 am swing@12/20 kg
* 15 T2B
* 10 m one arm overhead walking lunge

2019.06.04. - kedd

Warm up
3 rounds
* 15"/15" single arm push up hold
* 6-8 push up
* 12 hip thrust
* 6 push press/empty BB

Lifting, strength
a)Weighted strict pull up 4x3

b)Push press 4x2, same w.
90" rest btw sets

WOD
5 rounds for time
* 10 kipping HSPU
* 1' row
* 2 ropeclimb