Strong Body Blog

2022.06.22. - szerda

1. W-U (0-14’)

A. STRETCHING 5’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 PRISONER SQUATS

10 WALL ANGELS

10 SCAPULAR PULLS

C. AMRAP 5’

10 ALT REV LUNGES

5 WB

5 RING ROWS

5 BOX JUMPS

3 STRICT PULL-UPS

2. STRENGTH (16-30’)

FRONT SQUAT

4X10

@BUILD HEAVY 10 REPS…FROM 50%

3. WOD_AMRAP 14’ (33-47’)

30 JUMPING LUNGES

25 WB @9/6

20 RING ROWS

15 BJ @60/50

10 STRICT PULL-UPS

4. COOL-DOWN (50-60’)

2’ SADDLE

2’ PUPPY

2’ LATS STRETCH AT RIG

2/2’ QUAD SMR

2022.06.21. - kedd

1. W-U (0-15’)

A. STRETCHING 5’

- HIP ROTATIONS 90/90

- LAYING HAMS

- COUCH STRETCH

- TWISTED CROSS STRETCH

B. AMRAP 5’

1 LENGTH HIGH KNEES

1 LENGTH BUTT KICKS

1 LENGTH ABOVE THE FENCE

1 LENGTH UNDER THE FENCE

C. AMRAP 5’

1 LENGTH RUN @CORRIDOR

10 SIT-UPS

2. WOD_FT(18-48’) @TC:30’

3 ROUNDS OF:

-200M FARMER’S WALK @24/16 KB(2)

-800M RUN

…THEN

-100 SIT-UPS

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ FROG

2’ SEATED FORWARD FOLD

1’ DOWN DOG

2’ CALF X-BALL SMASH

2022.06.20. - hétfő

1. W-U (0-14’)

A. STRETCHING 5’

- LAYING HAMS STRETCH

- WORLD’S GREATEST

- TWISTED CROSS STRETCH

B. AMRAP 5’

30” ROW @STOP AT CHEST

15” HOLD AT TOP OF RING DIP

30” PLANK

C. AMRAP 5’

10 PRONE SWIMMERS

10 DB FLOOR PRESSES

10 DB SHOULDER PRESSES

2. WOD_STRICT JT_TC:12’ (17-29’)

NOTE YOUR TIME!

21-15-9

-STR HSPU

-STR RING DIP

-PUSH-UP

3. ROW INTERVAL @EMOM 10’ (32-42’)

20” MAX EFFORT

40” REST

4. ACC_E2MOM 6'(44-50’)

8/8 BULGARIAN SQ

8 SUPINATED BARBELL ROW

5. COOL-DOWN (50-60’)

2’ SADDLE ARCHER

1’/1’ TRICEPS STRETCH

2’ CHILD’S POSE

2’ DOOR FRAME STRETCH

2022.06.18. - szombat

1. W-U (0-14’)

A. STRETCHING 4’

- WORLD'S GREATEST STRETCH

- TWISTED LIZARD

- PUPPY POSE STRETCH

B. AMRAP 5’

5 SKY REACHERS

10 ADDUCTOR ROCKS @/SIDE

10 BACK RACK ELBOW ROTATIONS

C. AMRAP 5’

30” ROW @STOP AT CHEST

5 THRUSTERS @ADD WEIGHT

2. WOD_AMRAP 30’ (17-47’)

500/400M ROW

40 THRUSTERS @30/20

500/400M ROW

30 THRUSTERS @40/30

500/400M ROW

20 THRUSTERS @50/30

500/400M ROW

MAX REP THRUSTERS UNTIL THE END @60/40

3. COOL-DOWN (50-60’)

2’ SL FORWARD FOLD

2’ PUPPY

1/1’ PIGEON

2’ BANDED OH DISTRACTION

2’ QUAD SMR ROLL

2022.06.17. - péntek

1. W-U (0-12’)

A. STRETCHING 4’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- PIGEON

B. AMRAP 4’

20 ALT TOE TOUCHES

10 PVC PASSES

10/10 FORWARD LEG SWINGS

10/10 LATERAL LEG SWINGS

C. AMRAP 4’

1 LENGTH RUN @CORRIDOR

3 PSN @ADD WEIGHT

2. PVC SNATCH DRILL (14-16’)

5 BTN PP

5 BTN PUSH J

5 HH DIP+ HIGH PULLS

5 HH PSN

5 HPSN

5 PSN

3. PSN (18-30’)

FOR LOAD

3 REPS @ADD WEIGHT

4. WOD_E3MOM FOR 15' (32-47’)

400M RUN

@ TRY RUN HARDER ROUND BY ROUND

5. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ CALF X-BALL SMASH

2’ FORWARD FOLD

2’ BANDED OH DISTRACTION

2’ CHILD’S POSE

2022.06.16. - csütörtök

1. W-U (0-10’)

A. STRETCHING 5’

- WORLDS’ GREATEST STRETCH

- PUPPY DOG

- PIGEON

B. AMRAP 5’

20 SHOULDER CIRCLES

10 PLANK HIP CIRCLES

20 ALT 90/90 HIP ROTATIONS

2. WOD_AMRAP 32’ (15-47’) @EASY PACE

10/10 SL RDL

10 BENT OVER BB ROWS

1-1 LENGTH LATERAL MONSTER WALK WITH BAND ABOVE KNEES

10 REVERSE DB FLIES

10 HOLLOW ROCKS

10/10 KB HANG SNATCHES @EASY FOR TECHNIC

2’ ASSAULT BIKE @EASY PACE

3. COOL-DOWN (50-60’)

2/2’ PIGEON

2’ X-BALL CALVES SMASH

2’ LATS SMR

2’ QUAD SMR

2022.06.15. - szerda

1. W-U (0-14’)

A. STRETCHING 5’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 WALL SQUATS

10 WALL ANGELS

10 SCAPULAR PULLS

C. AMRAP 5’

3 BEAR COMPLEXES @ADD WEIGHT

5 BF BURPEE

10 KIP SWINGS

THEN WARM-UP TO 80% OF 1RM FR SQ

2. STR (20-32’) E2MOM 12’

FRONT SQUAT FOR LOAD

1X6 @80%

2X4 @84%

3X2 @88%

3. WOD_AMRAP 12’ (34-46’)

12 BF BURPEES

10 T2B

5 BEAR COMPLEXES @35/25

4. COOL-DOWN (50-60’)

2’ SADDLE

2’ PUPPY

2’ DOOR FRAME STRETCH

2/2’ QUAD SMR

2022.06.14. - kedd

1. W-U (0-15’)

A. STRETCHING 5’

- COUCH STRETCH

- TWISTED CROSS STRETCH

- HIP 90/90 ROTATION

B. AMRAP 5’

1 LENGTH HIGH KNEES

1 LENGTH BUTT KICKS

1 LENGTH ABOVE THE FENCE

1 LENGTH UNDER THE FENCE

C. AMRAP 5’

1 LENGTH RUN @CORRIDOR

10 BJ

10 WB @9/6

2. WOD_FT (18-48’) @TC:30’

KELLY_BENCHMARK WOD @NOTE YOUR TIME!

5 RFT

400M RUN

30 BJ @60/50

30 WB @9/6

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ FROG

2’ SEATED FORWARD FOLD

1’ DOWN DOG

2’ CALF X-BALL SMASH

2022.06.13. - hétfő

1. W-U (0-14’)

A. STRETCHING 5’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 INCHWORMS WITH PUSH-UPS

15” RING DIP HOLD AT TOP

15” RING DIP HOLD AT BOTTOM

C. AMRAP 5’

30” ROW @STOP AT CHEST

3 STRICT RING DIPS

5 DL @ADD WEIGHT

2. STR (17-28’)

FOR QUALITY

30 STRICT RING DIPS

50 PUSH-UPS

THEN 2’ REST,

THEN

50 DB BENCH PRESSES FOR SPEED (WHILE CONTROLLED) @AT A WEIGHT YOU CAN DO UNBROKEN!

3. WOD_FT _TC: 10’ (30-40’)

30-20-10

* DEADLIFT @61/43-85/55-102/75

*18/15 CALS ROW AFTER SETS

4.ACC_3RFQ (42-48’)

15 GHD/ BOX HIP EXTENSIONS

15 LAYING Y- RAISES

5. COOL-DOWN (50-60’)

2’ FORWARD FOLD

1’/1’ SUPINE TWISTS

2’ PUPPY

2’ DOOR FRAME STRETCH

2022.06.11. - szombat

1. W-U (0-14’)

A. STRETCHING 4’

- WORLDS’ GREATEST STRETCH

- TWISTED LIZARD

- PUPPY POSE STRETCH

B. AMRAP 5’

30” ROW @STOP AT CHEST

5 INCHWORMS

5 SUPINE TWISTS

5 PRESSES INTO SEAL

C. AMRAP 5’

5 HPC @ADD WEIGHT

2 WALL WALKS

2. WOD_2 PERSON TEAMS (17-47’)

AMRAP 30'

1000/800M ROW @ONE TEAM MEMBER IN ACTIVE HANG ON CAGE

30 BURPEE @SYNC AT TOP

30 HPC @61/43

15 WALL WALKS

3. COOL-DOWN (50-60’)

2’ SL FORWARD FOLD

2’ PUPPY

1/1’ PIGEON

1’ SEAL

3’ LATS SMR ROLL