Strong Body Blog

Warm up: gymn + 
5 rft 
 10 cal Ski or Row
 1 wall climb
 6/6 cossack squat with reach 
 10” push up hold at bottom, 10” push up hold at top x 3

A) Strength, 

 Deadlift 6x3, same w.

2’ rest btw sets

B) WOD
5 rft TC: 20’
- 400 m run
- 20 wall ball
- 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row

WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
 
A.
8’ handstand walk practice
Open: handstand  hold and freehanstand practice
 
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
 
C.Metcon
3-4 rds. Tc:20 min
80 DU (160 SU) 
12 Am.Swing 32/24kg
12 Reverse Lunge with KB (Goblet hold)
12 C2B/ pull up/ ring row x2
12 Burpee

D: Acc

3-4 rds

20 alt skull chruser

20 alt biceps

10/10 bulgarian split sq

A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps 
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s. 
Alt. V-ups x 20 reps 

B.BSQ

Every 2’ x 5 sets 
Back squat x 5 reps @ 70% of 1RM 

C. Weighted Strict pull-up 
5x3 reps @ increasing weight 

Open: 
Pause TRX row 
4x6-8 reps @ pause 2s. at the top pos. 

D.Metcon

Amrap 9’ 
25 Russian Swing @ 24/16kg
25 Abmat Sit-ups 
25 Down ups
25 Knee to elbow

A: Wu+gymn

3 set

10 hip thrust+ 15 sec hold
10 scapula push up
10/10 bulgarian squat
10 scapula pull up
 

B: BSQ

4x12 /50-55-60-60%+/

C: Metcon

5 rds
1 peg board ascent op
2 wall climb
3 mu, ring or bar
4 burpee box jump 120-100 cm
5 slam ball ots
6 alt pistol

open:

5 rds
3 burpee pull up
3 wall climb
4 burpee box jump
5 double kb c&j @heavy
5 slam ball ots
6 pistol

D: Acc

3 set
15 biceps
15 triceps