Strong Body Blog

SMR+ General warm-up + Mobility

A.

3 sets: 

• 8/8 KB halos @ light weight 
• 12 Hollow rocks 
• 20" HS hold at wall 

B. Gymnastics - HS walk 

• 4 x max distance / 60"-90" rest btw. attempts 
• OR practice 

C. Lifting - Push Press / Bent over row

Empty BB warm-up, then: 

EMOM 6' 

• 4 reps @ increasing weight

+

3x10 Barbell bent over row @ same weight 

D.

For time: 

15-12-9-6 

Hang power clean @40/60kg

30-24-18-12

Wall Balls @ 6/9kg 

E.

Accumulate:

2 minutes Farmer hold @ 2 x heavy KB 

SMR + General warm-up + Mobility

A. 

3 sets: 

• 10 wall facing OH squat @ pvc
• 10 upright row @ 2x 2,5kg plate
• 12 alternating shoulder taps in tiger position

B. Lifting -  Squat Snatch , BSQ 

Empty BB warm-up .. then;

1. Squat Snatch 

Emom 6' 

• 1 squat snatch + 2 hang squat snatch @ increasing weight

2. Pause BSQ

Every 90" x 5 sets @ increasing weight 

• 3 reps w/ 2" pause at the bottom position! 

C.

3 x Amrap 3' / rest 1' btw.

• 14 Alternating DB snatch @ women:15kg , men: 22,5kg ) 
• 28 Air squat 

*Max meters single-arm DB OH walking lunges in remaining time. 

D.

Accumulate : 

• 2' Hollow hold + 50 Hollow rocks

SMR+ General warm-up + Mobility

A. 

3 sets: @ light KB 

• 8/8 Suitcase DL
• 8/8 Half kneeling pess
• 8/8 Bent over row 
• 8/8 Single leg RDL

B. Lifting -  Squat Clean, Split Squat

Empty BB warm-up .. then;

1.

Emom 5' 

• 1 squat clean + 1 hang squat clean @ same weight 

Then: increase weight! 

• Every 30" x 6 sets

- 1 squat clean 

2.

Back rack split squat @ increasing weight 

• 3 x 8/8 reps, 60" rest btw. sets 

C. WOD

Amrap 10'

• 150/200m row 
• 1 round of "DT" ( standard weights: women: 40kg , men: 60kg )

* "DT" =  [ 12 Deadlift , 9 Hang power clean, 6 stoh ] 

SMR+ General warm-up + Mobility

A.

3 sets: 

• 5 scapula pull-up with 2" pause at the top position
• 8/8 Bird dog
• 8/8 cossack squats- slowly! 

B.

Gymnastics - Pull-up 

3 sets, for quality:   

• Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up

C.

Lifting - FSQ , Split Jerk from rack 

Every 90" x 6 sets @ increasing weight , work up to a moderately heavy, ~85% of your jerk max

• 2 Front Squats + 2 Split Jerk w/ 2" pause in the receiving (split) position. 

D.

For max reps / meter: 

 EMOM 5'  - 45" ON / 15" OFF 

1. Double KB STOH  @ standard weights: women: 2x16kg / men: 2x24kg , scale as needed
2. Abmat sit-ups
3. Double KB front rack squat ​
4. Double KB hang clean  
5. Shuttle run (10m segment ) 

* 2' rest

* x 2 total sets (12 minutes)