Strong Body Blog

2023.08.02. - szerda

A. Warm-up:
Amrap 5’
5 Inchworm
10/10 Single-arm R. Swing @ 12/16kg KB
15 Air squat

B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min.
Then..
Every 90s. x 6 sets
Squat clean + Hang squat clean + Front squat @ 80-85% of B

C. Max reps Strict pull-ups x 1 attempt
Rest 2:00
Every 2’ x 3 sets
Strict pull-up x 50% of Max reps

D. Amrap 10’
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets
50 Double-unders

Weights: 2x16/24kg
Open: 2x8/16kg

2023.08.01. - kedd

A. Warm-up: Gymn. + 3 sets
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups

B. Back squat

E2mom x 5 reps 70-75% of 1RM

C. EMOM 18’

Min1 - 12/15 Burpee
Min2 - 5 Push jerk
Min3 - 2/3 Rope climb

Weights:
RX: 70/45kg
Open: 50/30kg
Basic: 30/20, or double kettlebell push press

D. KB windmill

3 sets

10/10 reps, medium weight
Dead bug x 20 reps, slow and controlled

2023.07.31. - hétfő

A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry moderate weight

B. Power snatch

heavy single or 1RM in 8-10 min.

Open: KB snatch or Power snatch practice

C. Snatch high pull

3 x 2 100% of B

D. Wod

Amrap 12’

RX:
9 Bar MU
21 OHS 42.5kg/30kg

Open:
9 Pull-up

21 OHS empty BB 20/15kg

Cross:
9 Ring or TRX row
21 Front squat empty BB 20/15kg

D Acc:

TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!

2023.07.29. - szombat

A. 3 Rounds of:
60s. Shuttle Run
10m Tiger crawl - forward
10m Tiger crawl - backward
15 Air squat
15 Sit-ups

B. Practice in 5-8 min. (You can choose one)
Toes to bar
Or
Handstand walk

C. For time:
RX:
10-8-6-4-2 reps of:
Bench press @ you choose weight
Box jump @ 70/60cm

Rest 5:00

10-8-6-4-2 reps of:
Box jump @ 70/60cm
Bench press @ you choose weight

Open:
21-15-9 reps of:
Toes to bar
Burpee
Double KB Clean @ 2x20/12kg

Rest 5:00

REPEAT!

D. “Accessory”
25-20-15-10-5sec. @ without rest!
Hollow hold
Plank

Rest 2:00
x 2 rounds

2023.07.28. - péntek

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

B. 1 Squat clean +3 front squat - climbing heavy 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. Wod

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: Rowing & Run

For time

1000m row

1000 m run

F. Core
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest
x 8 rounds

2023.07.27. - csütörtök

A. Warm-up:
100 Single-unders
10/10 Single-Leg RDL @ without weight
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar
x 3 rounds

B. Romanian Deadlift

5x8
medium/heavy weight

C. Wod

RX: Amrap 14’
90 Double-unders
75 Wall ball 9/6kg
60 T2B
45 Push-ups
30 Alt. DB snatch 30-22.5 / 22,5-15kg

Open: Amrap 14’
180 Single-unders
75 Wall ball 9/6kg
60 K2E or V-ups
45 Push-ups
30 Alt. DB snatch 15 / 10kg

D. 3-4 sets of:
15-18 Empty BB biceps curl
15/15 KB side bend @ heavy!
Rest 60s. btw. sets

2023.07.26. - szerda

A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg

B. Push Jerk climbing heavy, floor the start
5x6
Rest 60-75s. btw. sets

C.Wod
Then..
For time:
RX:
50 Box jump 60/50cm
40 Push-ups
30 Hang power clean 70/45kg
20 Back squat
10 Clean & Jerk

Tc: 16’
*Open weight: 50/30kg

D. “Partner row”
Max distance row in 8 minutes!

- you can use only arm!
-partner 90 degree squat hold!

-you can change whenever!

2023.07.25. - kedd

A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold

B. Practice in 5-8 min.
Strict Ring MU or Double-unders

C.5x6

Shoulder press climbing heavy

D. In 10 minutes:
RX:

5 Rounds:
35 Double-unders
15 Power snatch 35/20kg BB
In the remaining time:
Max reps Ring MU

Open/ basic:

4 Rounds:

70 Single-unders
15 Power snatch 30/15kg BB
In the remaining time:
Max reps Target burpee

D. Accessory

3 min

D-ball or Sandbag hold in bear hug heavy!
every brake do 16 Alt. double KB pendlay row

2023.07.24. - hétfő

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

2023.07.22. - szombat

Wu:

3 sets

20 m bear walk

10”s”

20 m tiger walk

10 tempo sq 311

Puppy:

5 sets

16-20 Front rack Barbell box step 40-60 cm

20 jump squat

90-120 sec rest

Wod:

10 rds

6 kb dead snatch left arm + 6 kb oh lunges left arm

6 kb dead snatch right arm + 6 kb oh lunges right arm

12 cal cardio

6 burpee + T2b/k2e

6 atomic sit up 20/10 kg plate

Streching!!!