Strong Body Blog

2025.09.01. - hétfő

Week 11: Block 3

Warm up:

3 rds

15/12 cal cardio

:30/:30 opener

:30 Ring support hold

15 V-up

Strength:

High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat

2x(1+1+1+1) 80-85%

1-3 sets Weight of choice

Front Squat: Build to a 1 RM

Example build up: 10x barbell , 5x40%, 5x50%, 3x60%, 3x67%, 2x73%, 2x79%, 4x1 85-91-97-103%

Metcon:

20-16-12-8 Dumbbell Front Rack Walking Lunge 22,5/15kg

10-8-6-4 Ring / Bar muscle up / Burpee pull up

Accessory:

4x10 EZ Bar Curl

Emom 12'

:30 Hollow hold

:30 Russian twist

:15-20 Hanging L-sit hold

:30 Bicycle kick crunch

2025.08.29. - péntek

Warm up:

3 sets

15/12 cal cardio

50 single under

5/5 windmill

16 starfish

Strength:

Squat clean + hang clean + split jerk

3x(1+1+2) RPE 8-9 (75-80%)

Clean pull: 2x3 + 10 kg

Clean deadlift: 3x4 + 10 kg

Metcon:

4 rds

100 du / 200 su

40-30-20-10 T2b

25 wall ball 9/6 kg

Accessory:

4x10 Chin chrusher

4x8 Barbell bent over row

2025.08.27. - szerda

Warm up:

3 sets

15/12 cal cardio

20 banded glute bridge

10/10 half kneeling single arm strict press

0:30 Front plank shoulder taps

Strength:

Build to a 5 RM @RPE 9+

then

2x10 55-65%

Dumbbell incline press: 4x8 @RPE 8-9

Metcon:

3 rds

25 Am swing 24/16k

15 Burpee over parallette

2 min rest

3 rds

20 cal row

10 burpee over row

Accessory:

3 sets

8-12 Dumbbel fly

12 Rear delt fly

20-30 Banded face pull

2025.08.26. - kedd

Warm up:

3 sets

15/12 cal cardio

10 toes up RDL w.bb

10 ring row 2' hold top pos.

0:20 hanging L-sit hold

Strength:

4 sets

3 Deadlift 79%

5/5 Single leg box jump

Every 2:00 x 4

0:40 Skater jump

Metcon:

3 rds

30 cal cardio

6 Sand bag squat 45-70 / 10-45 kg

30 m sand bag carry 45-70 / 10-45kg

6 Sand bag ots

30 m handstand walk / 60 m bear walk

Accessory:

4sets

10 / 10 windmill

30/30s side plank

2025.08.25. - hétfő

Warm up:

3 sets

15/12 cal row

10 overhead squat w. barbell

10/10 single arm dumbbell upright row

30” hollow hold

Strength:

High hang squat snatch + low hang squat snatch + squat snatch + ohs

3 x (1+1+1+1) 75-80%

Front Squat: 5x3 80-85%

Metcon:

15-10-5

Bar muscle up / burpee pull up

Shoulder to overhead 70/50 kg lvl2 60/40 lvl 3 50/30

Accessory:

4 x 10/10 poliquin curl

Emom 12:

- 45” plank

- 8-12 strict hanging leg raise

- 30 russian twist

- 20 candlestick toe touch

2025.08.22. - péntek

Warm up:

3 sets

15/12 cal cardio

15 banded front squat

8 split stance strict press

30/30 s side plank

Strength:

Squat clean + Hang clean + Split jerk

3x(1+1+2) 70-75 %

Emom 6’

3 back squat 70-75%

Metcon:

4 rds

3 rope climb

5 clean & jerk 85/60 kg lvl2: 60/40 lvl3: 40/25 basic dumbell

rest 3 min

For time

6 rope climb

10 clean & jerk

Accessory:

10/10 single arm dumbbell tricep kickback

5/5/5 prone IYT

2025.08.21. - csütörtök

Warm up:

3 rds

15/12 cal cardio

5 inchworm

10 wall squat

6/6 one arm ring row

Strength:

4 sets

12 barbell bench row

12 chin up

Metcon:

4 rds

500 m run / 600 m row

5 wall climb

25 wall ball

15 t2b

75 du / 150 su

Accessory:

3 sets

30 ghd back extension

60 s sand bag hold

2025.08.19. - kedd

Warm up:

3 sets

15/12 cal cardio

10/10 suitcasr deadlift

20 band pull appart

20 heels over Db-Kb

Strength:

3 sets

5 deadlift 76%

5/5 single leg box jump 50/40 cm

Emom 8’

0:40 jumping lunges

Metcon:

Buy in: 30 m hswlk

4 rds

3 bar mu / 3 burpee pull up

4 clean & jerk 85/60 kg lvl2: 60/40 kg

5 back squat 85/60 lvl2: 60/40 kg

4 burpee box jump overs 120/100 cm

3 ring mu / burpee pull up

Buy out: 30 m hswlk

Accessory:

3 sets

10/10 windmill

10/10 kb side

2025.08.18. - hétfő

Warm up:

3 sets

15/12 cal row

20 glute bridge/ 1s top pos

6 strict burpee

15/15 side plank hip touch

Strength:

High hang squat snatch + low hang squat snatch + snatch + ohs

3 x (1+1+1+1)

Front squat : build to 3 RM today minimum 5 sets 90%+

Metcon:

21-18-15-12 Bar facing burpee

7-6-5-4 Thruster 60-80/40-60 kg

Acessory:

Emom 12’

20 crossbody dumbbel biceps curl

45” side plank

30” hollow hold

2025.08.16. - szombat

Warm up:

3 min cardio

10/10 single leg dumbbell rdl

5 inchworm

5 straight leg box jump

Strength:

4 sets

15-20 ring row

30” rest

12 dual kettlebell push press

Metcon:

Emom 28’

1: 15/12 cal row

2: 10 c2b/pull up/ jump pull up/ + 6 burpee to target

3: 15-30 wall ball

4: 20 v-up

Accessory:

4 sets

10/10 Bw lunge to step up box

10 candlestick toe touch w. Plate