Strong Body Blog

2026.07.22. - szerda

Warm up:

3' Row

12 Hip 90-90 Transitions

20"-20" Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

Snatch deadlift + Snatch pull + Power snatch + Snatch balance

2-3x(1+1+1+1) @ 40-60%

EMOM 6

1 Squat snatch @ 70%

Riser snatch pull

6x2 @ 80%

Metcon:

Every 2' - 24' (3 sets per station)

1: 40" Max cal bike

2: 40" Max rep RMU

3: 40" Max rep T2B

4: 40" Max rep Double under

Accessory:

3-4x

40 Russian twist (bodyweight)

1'-1' Side plank

40" work - 1'30" rest

Bird dog knees to elbow

2026.07.21. - kedd

Warm up:

1' Bike

5-5 Half kneeling 3-way hip rocks

15m Double kettlebell overhead carry

30" Front plank shoulder tap

Strength:

Strict press

3x5 @ 60%

2x10 @ 45%

Metcon:

15' to work for...

1200m Run

AMRAP in remaining time:

6 Alt DB snatch @ 22.5/15kg

4 Strict HSPU

1 Rope climb

Accessory:

12-12 Single arm banded rear delt fly

20 Banded tricep pushdown

2026.07.18. - szombat

Warm up:

1'30" ski

1'30" row

10 Banded good morning

4-4 Turkish get up

3-3 KB windmills

5-8 Burpee broad jump

Strength:

Deadlift

Build to a heavy set of 5

DB bench press

4x8 (31X1 tempo)

Metcon:

Every 4' - 40' (10rounds)

12/9 cal bike

12/9 cal ski

6 shuttle run (7.5-7.5m = 1rep)

5 wall walk

Accessory:

Reverse hyper

3x15-20

Side plank rotations

5x6-6

2026.07.17. - péntek

Warm up:

3' bike

10-10 Lat stretch on rig

12 Side to side kip swing

10-10 Banded pallof press

8 slow OHS @ pvc/empty BB

Skill:

AMRAP 3

Max rep BMU

15-20 Straight arm banded lat pull down

Strength:

OHS

4x3 @ 75-85%

Back squat

1x2 @ 82%

3x4 @ 75%

Metcon:

For time:

20-18-16-14-12-10-8-6-4-2

Wall ball @ 9/6kg

Cal row

Accessory:

Single leg wall sit

2-4x 20"-40" per side

Weighted suitcase RNT splt squat

2-4x 8-8 @ 15-24/12-15kg

2026.07.16. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

Metcon:

20 GHD sit up

10 DB bench press

10 Alt. pistol squat

20 pull up

*rest 1'30" btw sets

2026.07.15. - szerda

Warm up:

3' Row

12 Hip 90-90 Transitions

20"-20" Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

Snatch deadlift + Snatch pull + Power snatch + Snatch balance

2-3x(1+1+1+1) @ 40-60%

Squat snatch

4x2 @ 78%

Riser snatch pull

3x4 @ 90%

Metcon:

AMRAP 3

16/32 D/S under

8 DB alt hang snatch @ 15/12kg

4 Lateral Burpee over the DB

*rest 1' btw sets

Accessory:

Banded deadbug

3x40"

Dual KB front rack carry

4x60m

2026.07.14. - kedd

Warm up:

1' Bike

5-5 Half kneeling 3-way hip rocks

15m Double kettlebell overhead carry

30" Front plank shoulder tap

Strength:

For time:

30 Strict Handstand push up //box pike handstand push up

Tc.: 10'

Strict press

1x5 @ 57.5%

1x5 @ 67.5%

1 x Max reps @ 77.5%

Metcon:

For time:

30 GHD sit up

200m run

30 Chest to bar

200m run

30 Ring dip

*rest 1'

25 GHD sit up

200m run

25 Chest to bar

200m run

25 Ring dip

*rest 1'

20 GHD sit up

200m run

20 Chest to bar

200m run

20 Ring dip

Accessory:

DB rear delt fly

4x8

Skull crusher

3x10

2026.07.13. - hétfő

Warm up:

1' Row

10-10 Posterior hip stretch on box

20 Alt lunge w/ lateral flexion

10 Down dog + toe tap

Strength:

Clean pull + Low hang squat clean + Push press + Split jerk

2-3x(1+1+1+1) @ 40-60%

Squat clean + Split jerk+ Squat clean + Split jerk

2x(1+1+1+1) @ 78%

Squat clean + Split jerk

2x(1+1) @ 83%

Front Squat

Build to a 1RM

Metcon:

For time:

5 Wall walk

10 Hang Power clean & jerk @ 50/35kg

15m Handstand walk

Accessory:

8-8 Front foot elevated split squat

8 D-ball/sandbag bear good morning

6-10 Glute ham raise

2026.07.11. - szombat

Warm up:

1'30" ski

1'30" row

10 Banded good morning

4-4 Turkish get up

3-3 KB windmills

5-8 Burpee broad jump

Strength:

Bench press

- Build to heavy set of 5

6-10 Romanian Deadlift @ 50%

tempo 31x1

Metcon:

Every 4' - 40' (10rounds)

60m Farmer's carry @2x24/15kg

15 T2B

300/250m row

Accessory:

15-15m Single arm DB OH walk

Max unbroken sorenson hold

2026.07.10. - péntek

Warm up:

3' bike

10-10 Lat stretch on rig

12 Side to side kip swing

10-10 Banded pallof press

8 slow OHS @ pvc/empty BB

Skill:

10 Med ball beat swing

10 Beat swing (bodyweight)

1' BMU singles // Jumping BMU in sets of 1-3

Strength:

OHS

3x3 @ 75-85%

Back squat

1x3 @ 80%

3x5 @ 72%

Metcon:

For time:

buy-in: 40/30 cal bike

4-3-2-1

Rope climb

Squat snatch @ 65-75%

buy-out: 20/15 cal bike

Accessory:

2-4x 10 DB box step over

*rest 2' btw sets

2-4x 5-5 Tempo lateral box step up

*rest 1' btw sets