Strong Body Blog

A) 4 sets of:

- 8 steps tiger crawl

- 8 calf raises

- 8 tibialis raises

- 8 banded good mornings

- 15" wall sit

B) E2' for 10' - 5 sets

2 Deadlifts immediately into

9 High Jumps over the pipe

@85%

C) 20-18-16-14-12-10-8-6-4-2

reps for time of : 

- dual DB Floor Presses @22/15

- alt. v-ups

- cal rowing

TC:22'

D) 2 sets of:

- 16 alt. hammer biceps curls

- 12 banded triceps extensions

A) with easy pace:

- 15 banded lat pull downs

- 10 banded bradford presses

- 10/10 SL banded RDL

- 15" L-hang flutters

- 10 slow air squats

B) E2' for 10' - 5 sets

- 10 strict pull-ups

- 10 bent over row @60/40

C) E30" for 3' - 6 sets

1 Squat Clean @70%

Rest 30"

E30" for 2'30" - 5 sets

1 SqC @77%

Rest 30"

E30" for 2' - 4 sets

1 SqC @85%

D) 'Annie'
50-40-30-20-10
reps for time of:
- DU
- Sit-up

A) 2 sets of:
- 6 crab & reach
- 9 SMR wall slide
- 9/9 SMR 'sameside' deadbugs
- 6* 1 btn sn grip thruster + 1 good morning
@empty bar

B) EMOM 4'

4 Squat Snatches @50%

/Rest 1'/

EMOM 3'

4 Squat Snatches @62%

C) '50 Shades of StrongBody'

50 RFT:
- 1 Devil's Press @heavy
- 2 DB Facing Burpees
- 3 Air Squats
TC: 25'

D) 3 sets of:
- 20" L-sit on parallettes
- 20 Seated Legs Over The Paralette

A) 3 sets of:
- 4/4 SL GTOH & Halo @5/2,5 plate
- 20 jumping jacks
- 10 hollow rocks
- 8 tempo jumping squats /3-1-X-1/

B) E2' for 12' - 6 sets

3 Deadlifts immediately into

8 High Jumps over the pipe

@80%

C) For time :
- 50 cal rowing
- 40 Sandbag Bearhug squats @heavy
- 30 butterfly pull-ups
- 20m HSW (Open: 10 Wall Walks)
- 10 rope climbs
TC : 15'

D) 5 sets of:
- 10" hollow hold
- 10 V-ups
both w/ 5-2,5 plate