Strong Body Blog

A. Warm-up: Amrap 6’ 

30 Jumping jack 

10 Alt. Shoulder taps in push-up pos.

10 Alt. Knee taps in push-up pos. 

10 Sit-ups 

B. Practice in 8-10 min. @ you can choose your weakness 

Handstand walk

HSPU 

Handstand hold 

C. In 12 minutes: 

2K Row 

In the Remaining time: Max reps HSPU 

Rest 5:00

D. In 12 minutes: 

1Mile Run (1600m) 

In the Remaining time: Max reps Burpee 

E. Abmat Sit-ups x 25 Unbroken reps 

x 3-5 sets 

Rest 60s. btw.

A. Warm-up: Gymn + 3 sets of: 

100 Single-unders

10 Ring row 

10 Tuck jump

10 Joga push-ups 

B. Strict press - from rack 

5x4 reps @ same weight

*Try to heavier than last week

C. For time: TC: 3’ 

75 Double-unders 

25 Wall ball @ 9/6kg 

Rest 2’ 

For time: TC: 4’ 

100 Double-unders 

35 Wall ball @ 9/6kg 

Rest 2’ 

For time: TC: 5’ 

125 Double-unders 

45 Wall ball @ 9/6kg 

D. Accessory:

1:30 Cardio machine 

1:00 Weighted Plank (w. plate) 

x 3 sets 

*work in pairs

A. Warm-up: Gymn. + In pairs: 

250m Row 

*partner plank hold 

x 4 rounds (2/2) 

B. Dumbbell Snatch practice + 1RM / arm 

C. For time: 

100 Alt. DB snatch 

100 Abmat Sit-ups 

100 Down-ups 

100 Goblet squat @ DB 

D. “Accessory” 

15/15 KB Side bend 

30 Russian Twist @ Plate or KB 

45s. Reverse Plank hold

x 3 sets

A. Warm-up: Gymn. +

EMOM 16’ - 4 sets 

Min1: 15m Bear crawl (2x7.5m) 

Min2: 15-18 Kb. Swing @ 20/12kg

Min3: 15-18 Ring or TRX row 

Min4: 15-18 Jumping squat 

B. Rope climb technic + practice in 5-8 min.

C. EMOM 10’ 

1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) 

D. Accumulate 

1 min. Double KB OH hold 

1 min. Dead hang on bar 

1 min. Wall Sit 

x 3 rounds