Strong Body Blog

A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing 
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left) 
10 1-Leg Hip thrust + 10s. Hold (right) 
20 Cossack squats (slow) 

B. Every 2’ x 5 sets 
Back squat x 5 reps @ 77.5% of 1RM 

C. Amrap 3’ 
RX: 
1 Bar MU 
2 Strict HSPU 
3 Goblet squat @ 28/20kg KB 
Rest 1:00

x 3 rounds! (3x3 min. Amrap) 

Open: 
1 Burpee Pull-up 
2 Kipping HSPU 
3 Goblet squat @ 20/12kg KB 
Rest 1:00

x 3 rounds! (3x3 min. Amrap) 

D. Acc

8-10 Strict T2B 

Then immediately, 
60s. Plank
Rest 60s. 

x 3 sets

A: smr, gymnastic, mobility

B: 3 rds

10 90/90 hip
5 hindu push up
10 russian baby maker

C:"Easy Annie"

Rx: 50-40-30-20-10
du'
abmat sit up

Open:125-100-75-50-25
simple under
abmat sit up

D: Metcon: partner workout

4 rds

10 bsq Rx:100/60 Open:70/50 basic: goblet sq
10 bench press Rx:80/55 Open: 50/30 basic: kb floor press
500m run / 600 m row

E: Streching

A. Warm-up: 
100 Single-unders 
10 TRX Face pull 
10/10 Single-Leg glute bridge 
45/45s. Side plank
x 3 sets 

B. Practice in 5-8 min. (You can choose one) 
Ring MU 
Or
Double-unders 

Then, 
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders 

C. 10 Rounds for time:
RX: 
3 Ring MU 
10m Walking lunges w. Double Kb in front rack 2x24/16kg 

Open: 
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps 
2x10m Walking lunges 

Basic: 
10 Rounds for time: 
7 Ground to Overhead w. 20/10kg Plate 
4x10m Shuttle Run 

D. 3-4 sets of:
20 Alt. DB-KB biceps curl 
60s. Superman hold 
Rest 60s. btw. sets

A. Warm-up: Gymn + 
Amrap 6’ 
12 Banded good morning
2 Wall climb + 10s. HS hold
12 KB Taters @ easy KB 

B. Power clean - heavy single or 1RM in 8-10 min. 
Open: KB clean or Power clean practice

C. Max unbroken reps of: (1-2 attempt) 
RX: Strict HSPU
Open: Kipping HSPU or Tng wall climb 

D. Amrap 7’ 
RX: 
7 Strict HSPU 
14 Box jump @ 70/60cm! 

Open: 
7 Kipping HSPU or 7 Push press (2xDB or KB) 
14 Box jump @ 60/50cm 

E. “Core”
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest 
x 8 rounds