Strong Body Blog

A. Warm-up: 
100 Single-unders 
10/10 Single-Leg RDL @ without weight 
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar 
x 3 rounds 

B. Romanian Deadlift x 8 reps @ medium/heavy weight
x 5 sets 

C. RX: Amrap 14’ 
90 Double-unders 
75 Wall ball @ 9/6kg 
60 T2B 
45 Push-ups
30 Alt. DB snatch @ 22.5 / 15kg 

Open: Amrap 14’
180 Single-unders 
75 Wall ball @ 9/6kg 
60 K2E or V-ups 
45 Push-ups 
30 Alt. DB snatch @ 15 / 10kg 

D. 3-4 sets of:
15-18 Empty BB biceps curl 
15/15 KB side bend @ heavy! 
Rest 60s. btw. sets

A. Warm-up: 
Amrap 5’ 
5 Inchworm 
10/10 Single-arm R. Swing @ 12/16kg KB 
15 Air squat 

B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min. 
Then..
Every 90s. x 6 sets 
Squat clean + Hang squat clean + Front squat @ 80-85% of B 

C. Max reps Strict pull-ups x 1 attempt
Rest 2:00 
Every 2’ x 3 sets 
Strict pull-up x 50% of Max reps 

D. Amrap 10’ 
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets 
50 Double-unders 

Weights: 2x16/24kg 
Open: 2x8/16kg

WU: 3-5’ gymnastic
3 slow rounds:
- 15m monster walk
- 15 Banded good morning
- 5/5 spiderman and reach

A.
E2’30” – 4 sets
5 Squat clean @70%
Immediately complete 12 T2B

B.
E90” – 4 sets
12 KB floor press
8 Strict pull up

C.
10-9-8-7-6-5-4-3-2-1
Deadlift – same weight as "A".
Lateral burpee

D.
Accumulate 2 minutes Nose to wall HS hold

Wu: gymn+mobility + zumba + aerobic
A:team of 2
400m/400m human carry
B:team of 3 ......40min tc'
2000m row 666m/666m/666m then 2 people max reps: abmat sit up
50 hrpu syncro
2000m row  666m/666m/666m then 2 people max reps: wall ball
12 rope climb
2000 row 666m/666m/666m then 2 people max reps: syncro am swing
50 syncro burpee
2000m row 666m/666m/666m then 2 people max reps: syncro du snatch