Strong Body Blog

A. Warm-up: 
60s. Shuttle Run 
10 Alt. Toe touch in push-up pos. 
15 PVC OHS 
1/1 TGU @ easy KB 
x 3 sets 

B. “Snatch Complex”
1 Power snatch +  2 hang squat snatch + 3 OHS  
*climbing weight / open practice

C. Amrap 14’ 
RX: 
9 OHS @ 45/30kg 
7 Strict HSPU 
5 Burpee T2B 

Open: 
9 Front squat @ 45/30kg
7 Kipping HSPU 
5 Burpee T2B 

D. “Accessory”
Upright row x 10/10 reps @ KB or DB 
Band pull-apart x 12-15 reps 
x 3 sets

Warm up: gymnastics

A:TRX complex: 3-4 sets:
- 8-10 hip lift
- 10 mountain climber
- 5-7 push up

B:10’ min gymnastics practice

C: Metcon :5 rft:
- 5/4/3/2/1 man maker with kb choose weight
- 12 kb facing burpee
- 24 air squat
- 12 abmat sir up@ medball
- 3 rope climb/2 legless

D:3 rft:
- 8/8 russian twist kettlebell
- 20 hollow hold
- 20” superman hold

Wu: gymn+ 3 set

6 get up jhonnie
8/8 rdl
10/10 windmill
5/5 one arm ring row

A: Shoulder

5 rds

10 Strict press w. barbell
10 side delta fly w. Double dumbell
60-90 sec rest

B: Metcon

5 rds
2 rope climb rx: leg less
10 db kb front squats
5 sb kb burpee jump

C: Acc: 

3-4 rds
16 hammer curls
16 skull crusher

Warm up

12 cossack squats
12 alt. KB strict presses @light weight
12 hip thrust
1' plank

A. Push press (climbing weight)
5x10 @50-55%

B. 
 4x 8-16 Bulgarian squat w. Kb

C. Metcon

For time:
100 DU's / 250 Single unders
50 Kipping HSPU / 50 Push presses
100 DU’s /200/250 Single unders
50 STOH @50/35 / 
100 Du
50 wall ball 9/6

D. Stretching