Strong Body Blog

2026.05.18. - hétfő

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

Work up to a heavy 1+1+1 complex for the day

Back squat

1x1 @ 85%

1x10 @ (20 RM) 100-110%

1x3 @ 80%

1x10 @ (20 RM) 95-105%

1x5 @ 75%

1x20 @ (20 RM) 90-100%

Metcon:

AMRAp 10'

10 cal

20 Alt. DB snatch

40/80 D./S. under

Accessory:

EMOM 8

8 Med ball GHD sit up @9/6kg

40" Front plank shoulder tap

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

2026.05.16. - szombat

Warm up:

3' bike

2-3x

20 Plate hop

5 Streight leg box jump

30" Mountain climber

EMOM 5 Building from empty BB

1 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch

Strength:

Muscle snatch + Power snatch

3x(1+2) @ 30-40%

Power snatch

Build to a heavy single

Metcon:

EMOM 40

1: 14/11 cal ski

2: 7.5-15m Handstand walk / 3-5 Wall walk

3: 12/9 cal bike

4: 30m Farmer's carry

Accessory:

Barbell seal row

4x(8-12)

Prone IYT

3x(8-8-8) @ very light weight

2026.05.15. - péntek

Warm up:

3' Cardio

4-4 Side lunge w/ floor touch

4-4 Rotating lunge w/ floor touch

4-4 Forward lunge w/ floor touch

12 PVC pass through

12 Slow OHS w/ PVC

Strength:

OHS

2x5 @ 70-80%

2x3 @ 75-85%

Front squat

2x15 @ 55-65%

Metcon:

For time:

Buy-in: 150/300 D/S under

20 GHD sit up

15 C2B

10 Thruster @ 45/30kg

Accessory:

Max time D-ball/sandbag bear hug hold

Every 2' - 12' (3 sets per station)

1: 15 Right side plank hip touch + 10 Right side plank rotation

2: 15 Left side plank hip touch + 10 Left side plank rotation

1: 15 Right side plank hip touch + 10 Right side plank rotation

2026.05.14. - csütörtök

Warm up:

12/10 cal cardio

5 Walk out + push up

10 GHD back extension

10 Air squat

5-5 single arm ring row

30" Hollow hold

Cardio/Metcon:

4-5x

60/120 D./S. under

30 cal row

15 Pull up

15 Burpee over rower

15 V-up

*rest 1'30"

2026.05.13. - szerda

Warm up:

3' row

15 Banded external rotation

15 Band pull apart

20 walking lunge + twist

10-10 Front rack opener

5 Front squat

4 Floating squat clean

3 Tall jerk

Strength:

Squat clean + Split jerk + Squat clean + Front squat + Split jerk

2x(1+2+1+2+1) @ 80%

2x(1+1+1+1+1) @ 85%

*OPTIONAL*

Squat clean + Split jerk

1-3x(1+1) @ weight of choice

Clean pull

3x3 @ 98%

Metcon:

10 Shuttle run (7.5-7.5m)

9 Lateral burpee over bar

9 Power clean @ 75/50kg

2 Rope climb

*rest 3' btw sets

Accessory:

20' Bike @ zone 2-3 effort

*every 2' 2-6 BMU

Wide grip band assisted C2B

3x12

2026.05.12. - kedd

Warm up:

10/8 cal ski

10-10 Pec stretch on rig

6-6 Single arm KB bottoms up press

6-10 Handstand scap push up

Strength:

8 Strict press @ 65-75%

Metcon:

Amrap 3'30"

20 Alt. DB snatch @22.5/15kg

20 Box jump/step down

In remaining time: MAX cal ski

*rest 1'30" btw sets

Accessory:

6-10 Ring push up

Max time ring support hold

15-15 Single arm DB triceps kickback

2026.05.11. - hétfő

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS w/ 3" descent

2x(1+1+2) @ 80-85%

2x(1+1+1) @ 83-88%

Back squat

1x5 @ 75%

1x10 @ (20 RM) 100-110%

1x5 @ 75%

1x10 @ (20 RM) 90-100%

1x5 @ 75%

1x20 @ (20 RM) 80-90%

Metcon:

Amrap 10'

200m Run

10 Power snatch @50/35kg

Accessory:

8-12 Weighted hanging knee raise

15-15 Side plank hip touch

2026.05.05. - kedd

Warm up:

10/8 cal ski

10-10 Pec stretch on rig

6-6 Single arm KB bottoms up press

6-10 Handstand scap push up

Strength:

4 Strict press @ 80-85%

Metcon:

2-2-2-3' Work / 1' Rest

15/12 cal row

10 Burpee box jump over

In remaining time MAX rep GHD sit up

Accessory:

Deficit strict HSPU negatives

10x

1-3 reps @ 5" descent

15 OH DB triceps extension

Max rep bench dip

10-15 Plate lateral raise

2026.05.04. - hétfő

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

HIgh hang squat snatch + Squat snatch + OHS w/ 3" descent

2x(1+1+2) @ 77-82%

2x(1+1+1) @ 80-85%

Back squat

1x3 @ 80%

1x10 @ (20 RM) 95-105%

1x3 @ 80%

1x10 @ (20 RM) 85-95%

1x3 @ 80%

1x20 @ (20 RM) 75-85%

Metcon:

AMRAP 10'

10 cal bike

20 Alt DB snatch @22.5/15kg

10 Burpee over DB

Accessory:

10x

15m MIxed rack KB farmer's carry

30"-30" Copenhagen plank

2026.05.02. - szombat

Warm up:

3' bike

2-3x

20 Plate hop

5 Straight leg box jump

30" Mountain climber

EMOM 5, Building from empty BB

1 Power snatch + 2 Power clean & jerk

Strength:

EMOM 5

1 Power snatch @ 60%

EMOM 5

1 Power clean & jerk @ 60%

Metcon:

EMOM 28

1: 13/10 cal ski

2: 3-6 RMU / BMU

3: 15/12 cal row

4: 15 T2B

Accessory:

10 D-ball / sandbag clean

-into-

30m D-ball / sandbag bear hug carry

Band pull apart

100 reps for quality