Strong Body Blog

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

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

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

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