Strong Body Blog

2026.07.04. - 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:

4 Bench press @ 65%

4 Deadlift @ 65%

Metcon:

EMOM 25

1: 13/10 cal row

2: 13/10 cal row

3: 3-7 Devil's press @ 2x22.5/15kg

4: 15/12 cal bike

5: rest

Accessory:

Accumulate 5' in a D-ball/sandbag bear hug hold

30-30m Slow DB suitcase carry

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:

6 Bench press @ 75%

6 Deadlift @ 75%

Metcon:

Every 4' - 40' (10rounds)

3 RMU

8 Strict HSPU

16/12 cal bike // 16/12 cal ski

Accessory:

2-3x

10-10KB side bend

15-15 Side plank hip touch

1' rest

20 Russian twist

10-10 Side plank rotation

*rest 1' btw sets

15-20 Reverse hyper

2026.07.03. - 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)

30" BMU singles // Jumping BMU

Strength:

OHS

4x4 @ 70-80%

Back squat

4x5 @ 75%

Metcon:

For time:

800m run

50 Alt box step up

40 T2B

30 Devil's press @ 2x15/12kg

40 GHD sit up

50 Alt box step up

800m run

Accessory:

Single leg wall sit

2-4x 20"-40" per side

Weighted suitcase RNT split squat

2-4x8-8 @ 15-24/12-15kg

2026.07.02. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

3 Inchworm

10 Scap pull up

10 Air sq

30" hollow hold

Metcon:

For time:

3 Rounds

300m run

21-18-15 Pull up

3 Rounds

200m run

15-12-9 C2B

3 Rounds

100m

9-6-3 BMU

Tc.: 25'

2026.07.01. - 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 @ 75%

Riser snatch pull

3x5 @ 85%

Metcon:

AMRAP 8

4 Hang power snatch @ 60/45kg

8 T2B

12 Wall ball @9/6kg

*rest 2'

4 Hang power snatch @ 55/40kg

8 Box jump over

12 Wall ball @ 9/6kg

*rest 2'

4 Hang power snatch @ 45/30kg

8 Lateral burpee over bar

12 Wall ball @ 9/6kg

Accessory:

Accumulate 2' in each of the following positions, for quality

- Sorenson hold

- Side plank (per side)

4 Hang power snatch @ 60/45kg

8 T2B

12 Wall ball

2026.06.30. - 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

4x8 @ 65-75%

Strict Handstand push up //box pike handstand push up

5x5

Metcon:

18/13 cal ski

3 Wall walk

2 Rope climb

2 Wall walk

1 Rope climb

*rest 1' btw sets

Accessory:

Palm DB front raise

4x8

Overhead DB tricep extension

4x10

2026.06.29. - 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

3x(1+1+1+1) @ 75%

Front Squat

1x3 @ 80%

3x2 @ 85%

Metcon:

For time:

1-2-3-4-5-6-7-8-9-10

HSPU

Power clean @ 50/35kg

Accessory:

8-8 Back rack reverse lunge

10 Barbell hip thrust

30" D-ball/sandbag bear hug hold

2026.06.27. - 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:

4 Bench press @ 65%

4 Deadlift @ 65%

Metcon:

EMOM 25

1: 13/10 cal row

2: 13/10 cal row

3: 3-7 Devil's press @ 2x22.5/15kg

4: 15/12 cal bike

5: rest

Accessory:

Accumulate 5' in a D-ball/sandbag bear hug hold

30-30m Slow DB suitcase carry

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:

5 Bench press @ 75%

5 Deadlift @ 75%

Metcon:

Every 4' - 40' (10rounds)

500/400m row

15 GHD sit up

15m Handstand walk

Accessory:

Reverse hyper

3x(15-20)

Side plank rotations

5x6-6

2026.06.26. - péntek

Warm up:

3' bike

12 Front rack openers

8 Alt. cossack squat

8-8 Banded pallof press

5 slow OHS @ pvc/empty BB

Strength:

OHS

3x5 @ 60%

Back squat

2x5 @ 60%

Skill:

20' Bike @ zone 2-3

*Every 2' complete 2-6 BMU

Metcon:

AMRAP 10

10 T2B

15m Handstand walk

10 T2B

3 Wall walk

Accessory:

10-10 Alt. DB hammer curl

10-10 Single arm OH DB tricep extension

20-30 Banded face pull

2026.06.25. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

3 Inchworm

10 Scap pull up

10 Air sq

30" hollow hold

Metcon:

For time:

20 GHD sit up

2x10m HS walk

5 BMU / burpee pull up

*rest 4'

For time:

21 USA swing

21 Pull up

30m Bear hug sandbag carry

18 USA swing

18 Pull up

30m Bear hug sandbag carry

15 USA swing

15 Pull up

30m Bear hug sandbag carry

12 USA swing

12 Pull up

30m Bear hug sandbag carry

21 USA swing

21 Pull up

30m Bear hug sandbag carry

2026.06.24. - szerda

Warm up:

3' Row

12 Hip 90-90 Transitions

20"-20" Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

Every 1'30" - 15' (10 sets)

1 Power snatch + 1 High hang squat snatch @ 45-65%

Every 45" - 6' (8sets)

1 Riser snatch pull @ 85%

Metcon:

4 Rounds

200m Run

10 target Burpee

5 Strict pull up

*rest 2' btw sets

Accessory:

3-4x

40 Russian twist (bodyweight)

1'-1' Side plank

40"-40" Bird dog knees to elbow