Strong Body Blog

2018.07.26. - csütörtök

Warm up: 5' AMRAP

- 30" Handstand hold
- 1 Wall Climb
- 30" Plank
- 10 Barbell Strict Press

A) Not for time:

Rx:
*Ring dip (strict): 8-8-6-6-4-4 reps
*Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight)
*Turkish get-up : always 2 reps (1/1)

Open:
*Weighted box dip 8-8-6-6-4-4 reps (Medball on legs)
*Bench press @ double KB :6x8, same weight
*Turkish get-up: always 2 reps (1/1)

B) Amrap 7'

- 250 m row
- 50 DU (Open: 100 SU)

C) 3 rounds for time: TC: 7'

- 15 Russian swing (Rx: 32/24, Open: 24/16 kg)
- 15 Burpee

2018.07.25. - szerda

Warm up: Gymn+ FT easy pace:
50-40-30-20-10 Simple Under
+ btw rounds 20” Plank hold

A)Front squat

First barbell warm up!
5x3 reps, same weigth
2’ rest btw sets

B)Cindy, 20' amrap:

Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat
Open: 5 Pullup, 10 HR Push up, 15 Air Squat

C)OTM 10’

Odd: Bent over row x 8-10 reps
Even: Gun walk@ plate x 30” (https://goo.gl/images/jmrARw)

2018.07.24. - kedd

Warm up: 5' amrap:
12 Scapula push up
12 Overhead Squat by wall
8 light burpee

A)Rack jerk E 90" for 12'

3 reps, same weight
Open: 3-5 reps, practice, light weight

B)3 rounds for time of: TC:15'

10 dumbbell/kettlebell power snatches, left arm
10 single-arm overhead squats, left arm (Open: Front squat)
10 T2B (Open: Knee to elbow)
10 dumbbell/kettlebell power snatches, right arm
10 single-arm overhead squats, right arm
10 T2B

Rx: ~15/22.5 kg, Open: 10/16-17 kg

C) Run 3x 600 m with 1' rest

D)SMR+stretching

2018.07.23. - hétfő

Warm up: 3 sets of:
- 20"/20" Single-leg plank
- 15 Deadlift@ light KB
- 25" Hollow hold
- 200 m easy run

A) 10' OTM:
Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg)
Even: 12 Box Jump

B)AMRAP 10'
- 20 Medball Clean (squat) @ 6/9 kg
- 20 Abmat Sit-up

C) 3 sets not for time:
- 30" passive hanging on bar
- 10/10 Side bend @ DB/KB
- 20" Reverse Plank Hold

2018.07.21. - szombat

A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo

B) 'Badger'
3 RFT
30 squat cleans
30 pullups
800m Run
@42,5/30

C) 3 sets of:
8 strict T2B
30"/30" side plank

2018.07.20. - péntek

A) amrap 6'
- 6 ankle taps in pushup pos
- 6 bb front squats
- 6 bb thruster
- 6 hollow rock

B) E2' for 12' - 6 sets , climbing
8 hang squat clean

C) EMOM 12' - 4 sets
1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)
2) 3-5 RMU (open: 3 flase grip ring rows + 3 banded ring dips)
3) 12-20 pistols (open: use box or band)

D) 5RFT:
- 10 SDHP @60/40 (open: 40/25)
- 5 thruster @60/40 (open: 40/25)
Tc: 8'

2018.07.19. - csütörtök

A) amrap 6'
- 6 scorpions
- 6 sn grip sh press btn & ohs
- 6 cossack squat

B) E2' for 12' - 6 sets , climbing
8 hang squat snatch

C) 80 banded! strict pullups (!!for everybody!!)
Every break : 5 ring rows
TC:8'

D) EMOM 15' - 3 sets
1) 15/12 cal ski (open: 10/8)
2) 15 wb (open: 12)
3) 15 KBS @24/16 (open: 16/8)
4) 200m run
5) rest

2018.07.18. - szerda

A) amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper

B) E2' for 12' - 6 sets , climbing
8 tng push jerk

C) EMOM 8'
2 front squat , climbing

D) AMRAP 16'
4 BMU (open: jumping bmu from box or banded)
8 target burpee
16 HSPU (open: pike pushup)
32 T2B (open: k2e)
64 DU (open: 64 UB SU)

2018.07.17. - kedd

A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning

B) E2' for 12' - 6 sets , climbing
8 tng power clean

C) 80 seesaw press @db KB (you choose the weight)
Every break : 1 wall walk
TC: 8'

D) For time:
400m run
40 db KB Russian Swings
200m run
20 db KB Russian Swings
Tc: 9'

2018.07.16. - hétfő

A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs

B) E2' for 12' - 6 sets , climbing
8 tng power snatch

C) EMOM 8'
2 back squats , climbing

D) EMOM 10' - 5 sets
Odd) 15 power snatch @35/25
Even) 15/12 cal row