Strong Body Blog

1. W-U (0-15’)

A. STRETCHING 6’  @<30" HOLD EACH

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 ALT COSSACK SQ

10 ALT TALL PLANK HIP CIRCLES

10 SCAP PULLS

C. AMRAP 5’

3 FR SQ @ADD W

4 BBJO

10 KIP SWINGS

2. STR (17-33’)

FR SQ FOR LOAD

1X10 @68%/60”R

2X8 @73%/90”R

3X6 @80%/120”R

3. WOD (35-45’)  AMRAP 10’

2-4-6…

- BBJO @60/50

- C2B

4. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

1/1’ THREAD THE NEEDLE

2’ PUPPY DOG

2’ OLYMPIC WALL SQ

1. W-U (0-15’) 

A. STRETCHING 6’  @<30" HOLD EACH

- WORLDS’ GREATEST STRETCH

- SAMSON

- HIP 90/90 ROTATION

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 3’

10 TWISTED CROSSES

5 INCHWORMS

10” RING DIPS HOLD AT TOP

C. AMRAP 6’

100M RUN

3 PC @ADD WEIGHT

10” RING DIPS HOLD AT BOTTOM

2. STRENGTH (17-30’)

MAX REPS OF RING DIP

IN 5 SETS

@ONCE YOU HIT YOUR MAX EFFORT, THEN COMPLETE 4 ADD. SETS

@PUSH-UP FOR BEGINNERS

3. WOD (34-45’)

FT (TC:11’)

30 PC @52.5/35

800M RUN

15 PC @70/45

4. COOL-DOWN (50-60’)

2’ FORWARD FOLD

2’ PUPPY DOG

2-2’ CALF X-BALL SMASHING

2’ DOOR FRAME STRETCH

A) with easy pace:

- 20 cossack squats + halo (in the botttom pos)

@5/2,5plate

- 10/10 side plank k2e

- 20 plate kang squats

- 20 lying Y raises

B) Daily heavy Squat Snatch in 12'

,then 4x2x75%

C) 'Jackie' For Time:

1K rowin'

50 empty bar thrusters

30 pull-ups

TC: 10'

D) EMOM 12' - 4 sets

1) 12 bench presses @heavy

2) 15 biceps curls

3) 18 seated bnd btn pull downs

A) 2 sets of:

- 12 calf raises

- 12 tibial raises

- 20 high knee run

- 12 deadbugs

- 10/10 SL bnd goog mornings

- 10m Reverse Bear Walk

B) Max high jump (over PVC pipe)

,then 4x8x80%

C) Daily heavy Deadlift in 15'

,then 4x2x85%

D) 100/80 Push-ups for time

*EMOM (inc. 0:00) : 5 dKB Clusters

@20/12

E) 2 sets of:

- 1' plank

- 20 Reverse Crunches