Strong Body Blog

2021.11.30. - kedd

Week 2

A.: 3 rds

10-10 X Band Walks

10 superman

8 Kang squat

10 Plank Jack

B.: 3 sets 2x16/12 kg

8 Dual KB R. Swing

6 Dual KB Snatch High Pull

8 KB Push-Ups

* rest 40”

C.: Emom 20’

1. 210/180 m Row

2. Max Deadlift (work through the minute) 40-45kg /30-35kg

3. 10 Bar Facing Burpees

4. Max Hang Clean&Jerk (work through the minute) 40-45kg /30-35kg

5. Rest

*at the 2. and 4. min. try to not put down

D.: Tabata in 4 minutes

WB clean

Wall Ball Sit Ups - at the wall

ACC.: 3x10/ side

Side plank rotation with plate 2,5kg – 1,25kg

2021.11.29. - hétfő

Week 2

A.: 3 rds

30”/side Split Squat Pulses

12 Dead Bug

12 Tibialis raise

8/side Single Leg Calf Raises

B.:STR._ E2MOM

Cyclist Front Squat 10,10,8,8,6,

Tempo 2020

2 – Moving down, 2 seconds to squat to full depth
0 – Hold for 0 seconds at the bottom (do not pause)
2 – Moving up
0 – Start the next rep after 0 seconds (do not pause between reps)

* lower rep --> increase weight

C.: 4 rds FT

12/9 – 15/12 – 18/15 – 21/18 cal row

20 Alternating Deficit Jumping Lunges

6 Strict pull or Banded Strict Pull Up

12/15/18/21 R. Swing 20/16kg

ACC.:

3x10-12/side Banded Cross Body Chop

2021.11.28. - vasárnap

Wu.: 3 rds

25” reverse plank

12 Frog Bridge

10-10 step High Plank Lateral walk

14 Jumping Jack

A.: 6 rds 50” work – 10” rest

5 plank to push up + 10 Hollow rock

5 Down up + 20 SU

B.: 3 rds For Time, work in pair

1000m/1500m/2000m row

12 Cluster @40-45/25-30 kg

50 HRPU

12 Atomic Sit-up

50 Air squat

12 Kipping HSPU /pike push-ups

2021.11.27. - szombat

Wu.: 3 rds

25” reverse plank

12 Frog Bridge

10-10 step High Plank Lateral walk

14 Jumping Jack

A.: 6 rds 50” work – 10” rest

5 plank to push up + 10 Hollow rock

5 Down up + 20 SU

B.: 3 rds For Time, work in pair

1000m/1500m/2000m row

12 Cluster @40-45/25-30 kg

50 HRPU

12 Atomic Sit-up

50 Air squat

12 Kipping HSPU /pike push-ups

2021.11.26. - péntek

Wu.: 3 rds

8 snow angel

8 Crab Bridge

15”/15” side plank Rotation

4 Reverse Burpee Tuck Jumps

A.: STR _ rest 2’

2x 4 Strict press + 7 Push Press (50-55% of 1RM SP)

2x 4 strict press + 5 Push Press (55-60% of 1RM SP)

* lower rep of PP --> increase weight

B.: 3 rds FT TC_12’

High Skill

6/4/2 BMU

8 alt. DB Snatch (22,5 / 15-17,5 kg)

8 alt. Pistol squat

20 m Moving Lunge

Low Skill

6/4/2 Box Jump to Bar Muscle Up or C2B

8 alt. DB Snatch (22,5 / 15-17,5 kg)

8 alt. hand Supported Pistol squat

20 m moving lunge

C.: 3 rds for quality

10 BB Biceps curl

10 Band Triceps Push-Downs

2021.11.25. - csütörtök

Wu.: 6’ Amrap

5/5 windmill @easy weight

20” Active Hang Alt. Knee Tucks

10 m Tiger walk

10 Arch rock

A.: 10’ amrap @ moderate weight 1x 12-16/8 – 12 KB kg

8/side Single Arm Suitcase Deadlift

6/side Single Arm R. Swing

6/side KB Squat Clean

4/side Push press

B.: 16’ Amrap @easy- low heart rate

2’ row/ski @ Nasal Breathing

7 Target burpee

14 Alt V up

2’ row/ski @ Nasal Breathing

28 MC

56 Du

ACC.:

3x10/side Side Bend

3x8/side Single Leg RDL with Kettlebell

2021.11.24. - szerda

WU.: 3 rds

10 alt. superman

6/6 single leg Glute bridge @ at 6 hold 10” on top

12 Dead bug

A.: 6 sets of

every 75”

1 Snatch Grip Deadlift

1 Snatch Grip High Pull

2 Low Hang Power Snatch

* same weight 55-60% of 1RM of Power snatch

B.: Every 4 min x 5 sets

6 T2B

9 Double DB Deadlift (2x22,5kg/ 15-17,5kg)

6 DB carry over the box *single weight (22,5kg/ 15-17,5kg)

12/9 cal row

Acc.:

3x10-12 Cuban Press @for quality

2021.11.23. - kedd

A.: 3 rds

10 supinated banded pull apart

14 alt. superman

6 snow angel + downward dog

B.: 5 sets

20 sec row *target 80%

10 down up

20 DU

30 sec row * target 65-70%

rest walk 60”

C.: 2x7’ amrap

5 Burpee pull up

10 GTOH @ moderate weight

12/10 cal row/ski

rest 2’

5/5 KB Offset push up

30 MC

12/10 cal row/ski

ACC.: 3x10/ side

Side plank rotation

2021.11.22. - hétfő

Wu.:

5’ Amrap

10 cossack squat low switch

12 Bird dog for quality

12 tibialis raise

A.: 3 sets 2x16/12 kg

6 Dual KB Sumo DL

6 Dual KB power Clean

6 dual KB Rack Squat

* rest 40”

B.: STR rest 2’

Cyclist Front Squat 8,8 6,6 for quality!

* lower rep --> increase weight

C.: 3 rds TC 10’

250/210 m row

6/6 suitcase Split squat 2x24/16 kg

10/8/6 Pull-ups

2021.11.20. - szombat

WARM-UP

A. AMRAP 6’

10 WALL ANGELS

10 HOLLOW-ARCHES

10 ALT DB HANG SNATCHES @22.5/15

5 BOX JUMPS @50/40

B. AMRAP 3'

15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ

WOD_2 PERSON TEAM

AMRAP 20’

10 SYNCHRO T2B

20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP

10 SYNCHRO BURPEES @SYNC ON FLOOR

20 SYNCHRO BOX JUMPS @60/50 ; SYNC AT TOP

ACC_3RFQ

1’ HANG FROM CAGE

1’ PLANK