Strong Body Blog

2022.09.05. - hétfő

WEEK 5 DAY 1

WU.: 2 RDS

1’ CARDIO

5/5 SHINBOX THORACIC ROTATION

30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC

5 BW JEFFERSON CURL

A.: 3 RDS

8,6,4 BACK RACK BOX SQUAT 21X1

*20-30” REST

6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC

*2’ REST

B.: EMOM 12-15’

1ST 10 ALTERNATING BARBELL FRONT RACK REVERSE LUNGES

2ND 15-30” L SIT FLUTTER KICK

3RD 10” CARDIO SPLINT + 30” MODERATE

C.: 2 SETS

10/10 SINGLE ARM HAND SUPPORTED RDL 20X0

*REST 30”

8-10 NORDIC HAMSTRING CURLS 20X0

*1’ REST

D.: STRETCHING

FROG STRETCH

MIDDLE SPLIT

MIDDLE SPLIT WITH KNEE BENDS

BOTTOM OF SQUAT HOLD

2022.09.04. - vasárnap

Week 4 Day 6,7

WU.: 2 RDS

4 KANG SQUAT

10 M BEAR WALK

40” CARDIO

3 REVERSE BURPEE

A.: 8’ AMRAP _ KB COMPLEX

6/6 SINGLE ARM KB SUITCASE DL

12 R SWING

6 KB KANG SQUATS

12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE

B.: FT_3 RDS_TC 16’

200M RUN

8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE

16 WB

6 DB FACING BURPEE

200M RUN

16 OVERHEAD WB SIT UP

16 ALT HANGING KNEE TUCK

6 DB FACING BURPEE

C.: 3 RDS

10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION

*REST 30”

6-10 RING BODY SAW

*REST 30”

2022.09.03. - szombat

Week 4 Day 6,7

WU.: 2 RDS

4 KANG SQUAT

10 M BEAR WALK

40” CARDIO

3 REVERSE BURPEE

A.: 8’ AMRAP _ KB COMPLEX

6/6 SINGLE ARM KB SUITCASE DL

12 R SWING

6 KB KANG SQUATS

12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE

B.: FT_3 RDS_TC 16’

200M RUN

8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE

16 WB

6 DB FACING BURPEE

200M RUN

16 OVERHEAD WB SIT UP

16 ALT HANGING KNEE TUCK

6 DB FACING BURPEE

C.: 3 RDS

10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION

*REST 30”

6-10 RING BODY SAW

*REST 30”

2022.09.02. - péntek

WEEK 4 DAY 5

WU.: 2 RDS

1’ CARDIO

10 DB PULL OVER 2-3” HOLD

2/2 TGU @EASY WEIGHT

30” SUPINATED PASSIVE HANG

A.: EVERY 2 MINS X 6 SETS

1 SEGMENT POWER CLEAN

2 HANG CLEAN HIGH PULL

3 HANG POWER CLEAN

4 HANG POWER CLEAN BELOW KNEE

B.: 8 RDS FT_TC 10’

OPTION 1

100 M RUN

2-3 RMU

4-6 HRPU

OPTION 2

8 RDS FT_TC 10’

100 M RUN

2 RING DIP

2 STRICT PULL UP

4 PUSH UP

C.: 2 SETS

6-8/ARM TOP-DOWN ALT. DB CURL 20X0

*REST 20"

45” HEEL TAPS

*REST 45-60”

D.: STRETCHING

TWISTED CROSS

PASSIVE RING HANG

THREAD THE NEEDLE

2022.09.01. - csütörtök

WEEK 4 DAY 4

WU.: 3 RDS OF

6 REVERSE NORDICS

5/5 SHINBOX SWITCH

10M DUCK WALK

A.: 3 SETS

8,6,4 BSQ 30X1

*REST 30”

30-45” WEIGHTED PLANK

90-120”

B.: 14’ AMRAP

5 POWER MAKERS 2X 22,5KG/ 15KG

10 SIDE PLANK HIP TAPS R

10 SIDE PLANK HIP TAPS L

10 BOX STEP UP 24/20”

C.: 3 SETS

8/8 KNEE OVER TOE SPLIT SQUAT 20X0

*30” REST

8 BB OR DB SEATED GOOD MORNING 2111

*75-90” REST

D.: STRETCHING

COUCH STRETCH

PIRIFORMIS WALL STRETCH

SADDLE POSE

2022.08.31. - szerda

WEEK 4 DAY 3

WU.:

90” CARDION

THEN, 2 RDS OF

5/5 SHINBOX HIP EXTENSION + SWITCH

5/5 SINGLE LEG HIP THRUST MARCH

10 MIDDLE SPLIT WITH KNEE BANDS

A.: EMOM 10’

1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT

B.: 4 SETS

DEFICIT SNATCH GRIB DEADLIFT 31X1

3,3,2,2

*REST 90-120”

C.: EVERY 5MIN X 3 SETS

RUN 300 M

6 DB BURPEES

12 DB DEADLIFTS 2X 22,5KG/17,5KG

24 ANCHORED SIT UP

D.:

MIDDLE SPLIT

T-SPINE CAN OPENER

BUTTERFLY STRETCH

SHINBOX HIP ER STERTCH

2022.08.30. - kedd

WEEK 4 DAY 2

WU.:

2 rds

40” CARDIO

6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD

5/5 FORWARD SHOULDER WALL CIRCLES *SLOW

5/5 KB WINDMILL @EASY

10 KB SDLHP @EASY

A.: 3-4 SETS

3 PUSH PRESS *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO

2 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO

REST 30”

4-6 STRICT HSPU OR DEFICIT STRICT HSPU

REST 2’

B.: 4 RDS FOR TIME

6-9 STRICT RING DIPS

12 DUAL KB PENDLAY ROW 2X20KG/2X12KG

45 DU

6’ TC

2’ REST

4 RDS FOR TIME

10 DUAL KB CLEAN 2X20KG/2X12KG

8 DUAL KB PUSH PRESS 2X20KG/2X12KG

6 STRICT PULL-UPS OR BANDED PULL-UP

6’ TC

C.: 2 SETS

12-16 ALTERNATING INCLINE DB BENCH PRESS 20X0

REST 45”

6-8 BANDED CHAINSAW ROW 30X0

REST 90”

D.: STRETCHING

KNEELING TRICEPS STRETCH

BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION

SUPINE BENCH WEIGHTED CHEST OPENER

SEATED BARBELL SHOULDER EXTENSION STRETCH

2022.08.29. - hétfő

WEEK 4 DAY 1

WU.: 2 RDS

1’ CARDIO

5/5 SHINBOX THORACIC ROTATION

30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC

5 BW JEFFERSON CURL

A.: 3 RDS

4,4,4 FRONT SQUAT 40X0

*20-30” REST

12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20”

*2’ REST

B.: EVERY 3’ x 4 SETS

14-22 CAL ROW (IDEAL CALORIES FOR YOU)

12 SINGLE ARM DB OVERHEAD WALKING LUNGES (SWITCH ARMS HALFWAY)

8 T2B/K2E

C.: 2-3 SETS

8/8 SINGLE ARM HAND SUPPORTED RDL 20X0

*30” REST

8-10 NORDIC HAMSTRING CURLS 20X0

*60” REST

D.: STRETCHING

FROG STRETCH

MIDDLE SPLIT

MIDDLE SPLIT WITH KNEE BENDS

BOTTOM OF SQUAT HOLD

2022.08.28. - vasárnap

Week 3 day 6,7

WU.: 2 RDS

14/14 SPLIT SQUAT PULSE

20” HS HOLD

40” CARDIO

4 INCH WORM

A.: 3 RDS

8 BB SDL 1311

*20” REST

8/8 GOBLET COSSACK SQUAT

*20” REST

8/8 HALF KNEELING FILLY PRESS

*50” REST

B.: FT

400/300/200/ 100 M RUN

14 V-UP

14 ALT SINGLE ARM KB CLUSTER

*REST 2’

100/200/300/400 M RUN

14 ANCHORED SIT UP

14 WB

C.: 3 RDS

12 SUPERMAN + 30” SUPERMAN HOLD

*REST 30”

20/20” COPPENHAGEN SIDE PLANK

*REST 60”

2022.08.27. - szombat

Week 3 day 6,7

WU.: 2 RDS

14/14 SPLIT SQUAT PULSE

20” HS HOLD

40” CARDIO

4 INCH WORM

A.: 3 RDS

8 BB SDL 1311

*20” REST

8/8 GOBLET COSSACK SQUAT

*20” REST

8/8 HALF KNEELING FILLY PRESS

*50” REST

B.: FT

400/300/200/ 100 M RUN

14 V-UP

14 ALT SINGLE ARM KB CLUSTER

*REST 2’

100/200/300/400 M RUN

14 ANCHORED SIT UP

14 WB

C.: 3 RDS

12 SUPERMAN + 30” SUPERMAN HOLD

*REST 30”

20/20” COPPENHAGEN SIDE PLANK

*REST 60”