Strong Body Blog

2021.11.16. - kedd

WARM-UP

A. AMRAP 4’

1’ SKI/ROW @SKILL_STOP AT CHEST

10/10 SL GLUTE BRIDGE

5/5 SCORPIONS

B. AMRAP 4' - @EASY

20 SHOULDER TAPS

10 SCAP PULLS

5/5 BOX STEP-UPS @50/40

1 ROPE CLIMB

WOD

AT 0:00_TC: AT 7:00

400/320-300/240-200/160M ROW

20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB

(B: DB SCALE AS NEEDED ; RX: DB @30/22.5)

AT 8:00_TC: AT 15:00

400/320-300/240-200/160M ROW

5-3-1 ROPE CLIMB

(B: ROPE CLIMB ASCENT ; RX: LEGLESS RC)

AT 16:00_TC: AT 23:00

400/320-300/240-200/160M ROW

20-16-12 HSPU

(B: PIKE PUSH-UP ; RX: STRICT HSPU)

ACC_3RFQ

10M HSW

10 REV FLIES

(B: 20M REV BEAR CRAWL ; RX: 15M)

2021.11.15. - hétfő

WARM-UP

AMRAP 8’

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

5 BURPEES

10 ALT LUNGE STRETCH

10 ALT COSSACK SQUATS

5 BOX JUMPS @50/40

STRENGTH_TC:22’

BACK SQUAT

FIND 1 RM

CONDITION

EMOM 7’

10 BURPEE BOX JUMP OVERS @60/50

ACC_3RFQ

10/10 SL RDL

30”/30” SINGLE LEG STANDING @OTHER SIDE - HIGH KNEE HOLD

2021.11.13. - szombat

WARM-UP

AMRAP 8’ @EASY

1’ SKI/ROW

5 DOWN-UPS

5 INCHWORMS

10 JUMP SQ

5 HPC @BB

5 PP @BB

WOD_2 PERSON TEAM

AMRAP 24’

1K/800M ROW

40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP

40 SYNCHRO SIT-UPS

40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS

(B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH IT ON HARD PACE, UNBROKEN TNG)

ACC_3RFQ

45” HANG FROM CAGE

45” PLANK

2021.11.12. - péntek

WARM-UP

A. AMRAP 6’

1’ SKI/ROW

5/5 SIDE LUNGES

5 DOWN-UPS

5 HPSN @BB

5 OHS @ 3”PAUSE

5 BOX JUMPS @50/40

B. AMRAP 6’

3 STRICT PRESS @INC W TO 70%

6 BB FACING BURPEES

STRENGTH

STRICT PRESS_E90”

6X2 @85%

WOD_FOR TIME_TC:18’

250/200M SKI/ROW

25 BOX JUMP OVERS @60/50

250/200M SKI/ROW

20 SQUAT SNATCHES @35/25

250/200M SKI/ROW

15 BURPEE-PULL-UPS

250/200M SKI/ROW

20 SQUAT SNATCHES @35/25

250/200M SKI/ROW

25 BOX JUMP OVERS @60/50

(B: BOX @50/40, HANG POWER SNATCH+OHS @EMPTY BB ; RX: BOX- COMPLETELY OVER, BB @50/37.5)

ACC

5X8/8 BULGARIAN SQUATS @35/25 BARBELL BACK RACK

2021.11.11. - csütörtök

WARM-UP

A. AMRAP 6’

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

20 ALT PLANK TWISTS

20” ACTIVE HANG

20" HS HOLD

WOD_2 PERSON TEAM

FOR TIME_ TC:25'

90M DUO DB OH CARRY @22.5/15

80 SIT-UPS

70 SYNCHRO JUMP SQUAT

60 T2B

50 DUO DB THRUSTERS @22.5/15

40 DUO DB DEADLIFTS @22.5/15

30 BURPEE GET OVER DUO BOX @120/100CM

20 SANDBAG OVER DUO BOX @EXTRA HEAVY

(B:DB @15/10, HOLLOW-ARCH ; RX: DB @30/22.5, 40 BMU FOR T2B)

ACC

EXTRA HEAVY SANDBAG BEAR HUG HOLD

45”ON

45” OFF

2021.11.10. - szerda

WARM-UP

A. AMRAP 6’

20 HIGH KNEES

20 BUTT KICKS

5/5 SIDE LUNGES

5 DOWN-UPS

5 STIFF LEGGED RDL @BB

5 HPC+J @BB

B. AMRAP 4’

3 DL @INC W TO 70%

5 PULL-UPS

STRENGTH

DEADLIFT_E90”

6X2 @85%

WOD_FT_TC:13’

21-15-9

CLEAN & JERK @50/35

PULL-UPS

WB SIT-UPS @9/6

(B: BB @35/20, RING ROW, BALL @6/4 ; RX: BB @60/45, 12-9-6 BMU, BALL @12/9)

ACC

4X15 BB FLOOR PRESSES @YOUR CJ WEIGHT FROM WOD

2021.11.09. - kedd

WARM-UP

A. AMRAP 6’

1’ SKI/ROW

5 INCHWORMS

10 JUMP SQ

5 BURPEES

WOD

AT 0:00

40 BURPEES

AT 5:00

30 BURPEES

10/8CALS SKI/ROW

AT 10:00

20 BURPEES

20/16CALS SKI/ROW

AT 15:00

10 BURPEES

30/24CALS SKI/ROW

AT 20:00

40CALS ROW

ACC

3RDS FOR QUALITY

5/5 SL JUMP FOR HEIGHT

10 HAMS CURLS ON ROWER

10M HSW (B: 2X REVERSE BEAR CRAWL)

2021.11.08. - hétfő

WARM-UP

A. AMRAP 6’

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

10 ALT LUNGE STRETCH

5/5 SIDE LUNGES

5/5 WINDMILLS

30” JUMP ROPE

B. AMRAP 6’

3 BSQ @INC W TO 70%

4/4 SINGLE ARM DB THRUSTERS

STRENGTH

BACK SQUAT_E90”

6X2 @85%

WOD_FOR TIME_TC:12’

175 DU

65 DB (2) THRUSTERS @17.5/12.5

(B: 400 SU, DUMBBELL- SCALE AS NEEDED ; RX: DU-SAME, DB @22.5/15)

ACC

5X8 BENT OVER DB (2) ROWS

2021.11.06. - szombat

WARM-UP

AMRAP 10’

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

8 INCH WORMS

8 DB SNATCHES @22.5/15

8 RING ROWS

16 ALT BOX STEP-UPS @50/40

8 SIT-UPS

4/4 DB SINGLE ARM THRUSTERS @22.5/15

WOD_2 PERSON TEAM

AMRAP 28’

40 DB(1) LOW BOX STEP-UPS @22.5/15

40 WALL BALL PARTNER SIT-UPS @9/6

40 SINGLE ARM THRUSTERS @22.5/15

40 PULL-UPS

40 DB SNATCHES @22.5/15

(B: DB @SCALE AS NEEDED ; RX: DB @30/22.5)

ACC_3RFQ

10 DB STIFF LEGGED RDL

30”/30” SIDE PLANK

30” HANG FROM CAGE

2021.11.05. - péntek

WARM-UP

A. AMRAP 6’

1’ SKI/ROW

5/5 SIDE LUNGES

5 DOWN-UPS

5 HPC @BB

5 PP @BB

B. AMRAP 6’

3 STRICT PRESS @INC W TO 60%

6 ALT DB HANG CJ

6 DB FACING BURPEES

STRENGTH

STRICT PRESS_E2MOM_10'

5X4 @80%

WOD

AMRAP 15’

12/9CALS SKI/ROW

12 ALT DB HANG CJ @22.5/15

12 DB FACING BURPEES

(B: DB @SCALE AS NEEDED ; RX: DB @30/22.5)

ACC_3RFQ

10/10 SL GLUTE BRIDGES

30” HOLLOW HOLD

30”/30” SINGLE LEG STANDING @OTHER SIDE HIGH KNEE HOLD