Strong Body Blog

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

2022.06.10. - 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 SCAP PULL-UPS

C. AMRAP 4’

2 HPSN @BB

3 PSN @BB

3 THRUSTERS

10 HOLLOW-ARCHES

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’)

5 SETS BUILDING IN WEIGHT

1 HANG SNATCH PULL + 1 HPSN + 1 PSN

4. WOD_FT @TC:7’ (33-40’)

FRAN_BENCHMARK @NOTE YOUR TIME!

21-15-9

THRUSTERS @43/30

PULL-UPS

5. ACC_3RFQ (43-48’)

8/8 COSSACK SQ @DB FRONT RACK

12 DB REV FLIES

6. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

2’ FORWAED FOLD

3’ BANDED OH DISTRACTION

1’ MID BACK SMR

2022.06.09. - csütörtök

1. W-U (0-12’)

A. STRETCHING 5’

- WORLDS’ GREATEST STRETCH

- PUPPY DOG

- PIGEON

B. AMRAP 7’

10/10M LATERAL BANDED MONSTER WALK

20 ALT SHOULDER TAPS @PUSH-UP POS

10 PRISONER SHOULDER ROTATIONS

2. WOD_AMRAP 32’ (15-47’)

20 HOLLOW ROCKS

10/10M LATERAL PLANK WALK

30/24 CAL ROW @EASY

20 WALL BALL @9/6

20 ARCH ROCKS

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK SMR

2022.06.08. - szerda

1. W-U (0-15’)

A. STRETCHING 6’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 TOE TOUCH TO SQUAT

10 BACK RACK ELBOW ROTATIONS

10 GOOD-MORNINGS @BB

C. AMRAP 5’

3 FR SQ @ADD W

8 AM SWINGS

8 MB CLEANS

2. STR (17-27’) EMOM 10’

3 FR SQ @70-72%

3. WOD_8 rounds of each movement for reps (30-46’)

@ WORK 20” / REST 10”

-DB BOX STEP-UPS @17.5/12.5

-SIT-UPS

-WB CLEANS @9/6

-AM SWINGS @24/16

4. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

1/1’ THREAD THE NEEDLE

2/2’ QUAD SMR

2022.06.07. - kedd

1. W-U (0-17’)

A. STRETCHING 5’

- COUCH STRETCH

- TWISTED CROSS STRETCH

- HIP 90/90 ROTATION

B. AMRAP 6’

1 LENGTH HIGH KNEES

1 LENGTH BUTT KICKS

20 ALT. SHOULDER TAPS @PUSH-UP POS.

20” HS HOLD

C. AMRAP 6’

1 LENGTH RUN @CORRIDOR

30” ROW @STOP AT CHEST

15M FARMER’S WALK

2. WOD_AMRAP (20-47’)

5X3’ AMRAP/3’REST

200M RUN

15/12 CALS ROW

MAX DISTANCE FARMER’S WALK

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK