Strong Body Blog

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

2026.06.23. - 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

1x3 @ 70%

1x3 @ 80%

1x max reps @ 90%

Metcon:

For time:

6 Strict HSPU

12 Wall ball @9/6kg

24/48 D/S under

12 Strict HSPU

18 Wall ball @9/6kg

48/96 D/S under

18 Strict HSPU

36 Wall ball @9/6kg

96/192 D/S under

*rest 2'

96/192 D/S under

36 Wall ball @9/6kg

18 Kipping HSPU

48/96 D/S under

18 Wall ball @9/6kg

12 Kipping HSPU

24/48 D/S under

12 Wall ball @9/6kg

6 Kipping HSPU

Accessory:

12-12 Single arm banded rear delt fly

20 Banded tricep pushdown

24/48 D/S under

2026.06.22. - hétfő

Warm up:

1' Row

10-10 Posterior hip stretch on box

20 Alt lunge w/ lateral flexion

10 Down dog + toe tap

Strength:

Squat clean + High hang squat clean + Split jerk

3x(1+1+1) @ 70%

Every 45" - 6' (8sets)

1 Rieser clean pull @ 85%

Front Squat

6x2 @ 70%

Metcon:

AMRAP 15

15 C2B

20 DB hang clean & jerk @22.5/15kg

25 T2B

30 DB goblet squat

Accessory:

5-10 glute ham raise

10 Jefferson curls

20 Seated hamstring curl

2026.06.20. - 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:

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

2026.06.19. - 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:

EMOM 12

1-6.: 40" Bike

7-12.: 1-4 BMU

AMRAP 1'

Jumping BMU

Strength:

OHS

3x3 @ 70-80%

Back squat

3x6 @ 70%

Metcon:

For time:

15-12-9-6-3

Thruster @ 45/30kg

*Btw sets 30m D-ball/sandbag bear hug carry @ 45/30kg

**rest 2'

3-6-9-12-15

Wall ball @ 14/9kg

*Btw sets 30m D-ball/sandbag bear hug carry @ 45/30kg

2026.06.18. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

3 Inchworm

10 Scap pull up

10 Air sq

30" hollow hold

Metcon:

AMRAP 12'

16 Pull up

8 Burpee over DB

4 Single arm Thruster @22.5/15kg

*Rest 5'

For time:

30 GHD sit up

2x10m HS walk

5 BMU / burpee pull up