Strong Body Blog

1. Act. 2 rounds

* 14 Alt. superman

* 14 Hollow rocks

* 14 Good mornings

* 14 Alt. v-ups

2. EMOM 10'

Odd: 3-5 strict HSPU + 3-5 kipping

Even: 3 Strict pull-ups + 3-5 kipping or butterfly 

3. Clean

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

2x @70%, 3x @75%

4. For Time / TC: 20'

* 100 Pull-ups / Ring rows

* 100 Push-ups / HRPU

* 100 Butterfly sit-ups

* 100 Air squats

1. Warm-up / 2 rds.

* 10m Inchworm

* 20 Alt. shouder taps

* 30 Russian Twist @without weight

2. Push Press / For Time / TC: 8 min

10 @50%

8 @55%

6 @60%

4 @65%

2 @70%

Then, AMRAP 2' 

* Max reps @75%

3. WOD / For Time TC: 20'

* 50 STOH @db 17,5/ 12,5

* 50 Deadlift @db 17.5/ 12.5

* 50 T2B @ db 17.5/ 12.5

* 100 1-arm OHS @1x 17.5/12.5

4. Stretching

1. Activation / 3 rds.

* 15 Bench Presses @just barbell

* 250m row

* 10 Stiff leg deadlifts @db DB

2. Gymnastics / 3 rds. / 1'30" rest btw. rds.

* 10 unbroken strict pull-ups

* 6 unbroken ring dips / box

3. Back Squat 

Find your heavy single in 12 min,

Then 3x3 @80% of 1RM

4. Cond. / For time 3 rds.

* 400m Run (or row)

* 15 Deadlifts @Round 1: @60% of 1RM, R2: @72%, R3: @80%

* 15 Bar facing burpees

1. Activation: 4 rounds / 30" rest between sets

* 20 Hollow Rocks

* 20 Alt. Superman

2. Back Squat - Front Squat / 5 sets / 1'30" rest between sets

* 4 Back Squats + 3 Front Squats @73% of front squats 

3. Clean + Push Jerk / 5 rounds  / 1'-1'30" rest between

* 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @climbing weight

4. WOD / For Time 2 rounds

* 50 Wallballs

* 10 Bar Muscle- ups / Jumping Bar Muscle- ups