Strong Body Blog

A. Warm-up: Gymn. + 3 sets
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 70-77.5%  

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. 8-10 Strict T2B 
Then immediately, 
60s. Plank
Rest 60s. 

x 3 sets

Wu:

2 sets

6/6 scorpio

12 Y

6/6 cossack sq

12 snow angel

Deadlift:

5x

10 tempo deadlift (3 sec down, 1sec up)

mod

Wod:

3 rds

30 Box jump

300 m run/ 400 m row

30 Am swing 16-24/8-16 kg

300 m row

30 Hspu/ pike /hr push up

Acc:

3-4 set

15-15 windmill

15-15 kb side

Wu:

2 sets with band

10 side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10/10 Single leg glute bridges

10 Bird dogs

10 Squats

Front Squat:

5 sets

1 Pause Front Squat + 4 Front Squat 

60-65-70-75-75+%

*Pause Front Squat is 3 seconds in the bottom of the squat

Wod:

2 rds

20 pull up/band. on box / ring mu

20 push press 30-60/20-40kg

2 rds

12 c2b/band on box / ring mu

12 hang clean 30-60/20 40kg

2 rds

4 bar mu/ on box

4 cluster 30-60/20-40 kg

Acc:

3 sets

15 seated bb good morning

15 oh bb sit up

Strech:

2/2 min pigeon position

2 min buterrfly plate sit up strech

Wu:

2 set:

1:00 Ski or Row (moderate)

7 Kip to Swing

7 Single Arm High Pull (each arm, moderate)

14 Alt. Leg V-Up

10 Prone Ts (no weight or very light plates)

10 Single Arm Press (each side, moderate)

A:

10 Barbell Strict Press 65%

8 Barbell Strict Press 70%

6 Barbell Strict Press 75%

4 Barbell Strict Press 80%

2 Barbell Strict Press 85%

*10 Double Dumbbell Push Press after each set.

B:

3rds

30 alt. db snatch 12,5-22.5/ 5-15kg

30 t2b/k2c/v-ups

C:

Emom 8'

-10-15 barbell biceps

-15-20 banded triceps

Strech:

1/1 minute scorpion strech
2 Minutes frog position