Strong Body Blog

2026.08.10. - hétfő

Warm up:

3' Bike

20-20 Posterior hip stretch on box

10 Good morning @ empty barbell

10-10 Cossack squat

10-10 Single arm DB OH squat

10-10 Side plank rotations

Strength:

Bamboo bar OHS (or banded KB OHS)

3x10

OHS

2x2 @ 83-85%

2x2 @ 88-90%

Deadlift

4x1 @ 90%

Every 30" - 4' (8 sets)

1 Speed deadlift @ 70%

Metcon:

For time:

25 Bar facing burpee

5 Front squat @ 75/50kg

4 Shoulder to overhead @ 75/50kg

3 Thruster @ 75/50kg

Accessory:

EMOM 8

1: 8-12 Med ball GHD sit up @4-6kg

2: 10-15 T2B // K2E

10-15 Side plank rotations (left side)

30" rest

10-15 Side plank rotations (right side)

2026.08.08. - szombat

Warm up:

3' SKi

12-10-8

Rotating posterior DB press @ 5/2.5kg

Rotating Anterior press @ 5/2.5kg

*complete 30" slow front plank shoulder tap

Strength:

Strict press

5x5 @ 77.5-85%

Metcon:

EMOM 40

1: 14/11 cal ski

2: 60/120 D/S under

3: 15/12 cal row

4: 15 wall ball

5: 6-8 DB box step over

Accessory:

5 Strict T2B

Max rep T2B

3-4x

40"-1' Sorenson hold

2026.08.07. - péntek

Warm up:

3' Cardio

10 PVC pass through

10-10 Hip openers

5 Straight leg box jump

1-2x

10 Snatch deadlift

10 Hang muscle snatch

10 Behind the neck snatch grip strict press

10 OHS

5 Slow snatch

5 Power snatch

5 Squat snatch

Strength:

Squat snatch

2x2 @ 78-83%

2x1 @ 85-90%

Squat clean + Split jerk + Squat clean + Split jerk

2x(1+1+1+1) @ 83%

Squat clean + Split jerk

2-3x(1+1) @ 85-90%

Jerk dips

4-5x 4 @ 105%

Metcon:

400m Run

4-3-2-1 Rope climb

8-6-4-2 D-ball/sandbag clean @ 70/45kg

Bonus:

Accumulate 10-20 RMU for quality

2026.08.06. - csütörtök

Warm up:

3' Cardio

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

30" Handstand hold

Metcon:

For time:

500m Run

12 BMU

15m HSW

400m Run

9 BMU

15m HSW

300m Run

6 BMU

15m HSW

200m Run

3 BMU

15m HSW

2026.08.05. - szerda

Warm up:

3' Bike

20-20 Posterior hip stretch on box

10 GHD back extension

10-10 Side lunge

10 Jumping air squat

20"-20" pallof hold

Strength:

Back squat

1x1 @ 90%

3x3 @ 82%

Front squat

4x3 @ 75%

Metcon:

30/60 D/S under

16 Goblet Alt lunge @22.5/15kg

16 T2B

Accessory:

20 Reverse hyper

20 Tib raises

20 Calf raises

40"-1' Wall sit

Accumulate 2' for quality

- Side plank (per side)

-GHD Ab hold

2026.08.04. - kedd

Warm up:

1'30" Row

1'30" Ski

10-10 Lat. stretch on rig

10 Banded face pull

10-10 Single arm ring row

20"-40" Bar dead hang

Skill:

Accumulate 2' for quality

-Ring support hold

-Ring dip bottom hold

-Plank on ring

EMOM 8

6-12 Deficit push up @20X1 = explosive up, 1" at the top, 2" down, no pause at the bottom

Accessory:

10 Chest supported DB row

30" rest

Max rep feet elevated ring row

Metcon:

AMRAP 12

4 Kipping deficit HSPU

8 Box jump over

12/9 cal bike

2026.08.03. - hétfő

Warm up:

3' Bike

20-20 Posterior hip stretch on box

10 Good morning @ empty barbell

10-10 Cossack squat

10-10 Single arm DB OH squat

10-10 Side plank rotations

Strength:

Bamboo bar OHS (or banded KB OHS)

3x8

OHS

3x2 @ 80-83%

2x2 @ 85-88%

Deadlift

3x2 @ 88%

EMOM 8

2 Speed deadlift @ 65%

Metcon:

For time:

40 Alt DB snatch @1x30/22.5kg

40 Lateral burpee over DB

40 DB goblet squat @1x30/22.5kg

40 C2B

Accessory:

EMOM 12

1: 10-15 Side plank hip touch (per side)

2: 20"30" Front plank shoulder taps

3: 10-16 Starfish

4: 5-10 Rounded GHD back extension

2026.08.01. - szombat

Warm up:

3' SKi

12-10-8

Rotating posterior DB press @ 5/2.5kg

Rotating Anterior press @ 5/2.5kg

*complete 30" slow front plank shoulder tap

Strength:

Strict press

1x3 @ 62.5%

1x3 @ 72.5%

1x Max unbroken @ 82.5%

Metcon:

EMOM 20

1: 12/9 cal ski

2: 12/9 cal ski

3: 16 Alt pistol // 32 air squat

4: 15m Handstand walk // 3-5 wall walk

-immediately into-

1: 13/10 cal row

2: 13/10 cal row

3: 6-6 Single arm KB snatch @24/16kg

4: 15m Goblet lunge @ 24/16kg

Accessory:

3-4x

20 GHD sit up

3-4x

1' Reverse sled drag

2026.07.31. - péntek

Warm up:

3' Cardio

10 PVC pass through

10-10 Hip openers

5 Straight leg box jump

1-2x

10 Snatch deadlift

10 Hang muscle snatch

10 Behind the neck snatch grip strict press

10 OHS

5 Slow snatch

5 Power snatch

5 Squat snatch

Strength:

Squat snatch

2x2 @ 75-80%

2x1 @ 82-87%

Riser Snatch pull

3x3 @ 92%

Squat clean + Split jerk + Squat clean + Split jerk

2x(1+1+1+1) @ 80%

Squat clean + Split jerk

2x(1+1) @ 85%

Metcon:

AMRAP 10

8 DB bench press @2x22.5/15kg

12 C2B

30/60 D/S under

Bonus:

Accumulate 15-25 BMU for quality

2026.07.30. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

Metcon:

EMOM 20

1 Power snatch

3 BMU/RMU

5 Burpee over the bar