Strong Body Blog

2021.03.03. - szerda

CROSS

SMR + General warm-up + Mobility

Amrap 6'

8/8 cossack squats
8/8 bird dog
20" HS hold

B. Lifting - Clean & Jerk , FSQ

Empty BB warm-up ...then,

1) Every 90" x 5 sets

2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight

2) For time:

8-6-4-2 reps of:

Front squat from ground @ increasing weight each set

EMOM 12' - for max reps:

Alternating DB hang C&J @ (women: max 15 kg / men: max 22,5kg )
Burpee
Box jump
Rest

EMOM 6'

10/10 KB side bend
20"/20" side plank hold

HOMEBODY

1. MOBILITY with chair

2. 3SETS OF: Rotator cuff work + psoas stretching

-10 Kibler YWA + 20"- 20" Psoas str.

3. 3RDS OF @bodyweight act

-6/6 dynamic rdl

-30" plank

-30" wall sit

4. EMOM FOR 24'_single kb work

-12 alt kb clean

-6/6 fr rack squat

-12 rkbs

-12 alt kb snatch

5. STRETCHING

2021.03.02. - kedd

CROSS

SMR + General warm-up + Mobility

3 sets:

10 wall facing OH squat @ pvc
8 Cuban press @ 2x1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ )
20 alternating shoulder taps in tiger position

B. Lifting - Snatch

Empty BB warm-up ... then,

Emom 5'

1 snatch deadlift + 1 power snatch + 1 hang power snatch + 1 OHS @slightly increasing weight

For time:

8-6-4-2 reps of:

Power Snatch @ the last weight you used in the 'Emom'.

Amrap 9'

8 HSPU / Pike push-ups / Push-ups
12 Dual DB / KB hang clean
16 Abmat sit-ups

Singel-arm row @ DB or KB

*4 x 8/8

HOMEBODY 98. NAP

A.: 6’ Amrap

4/4 Crab and Reach

8 Knee Step Up

6 Hindu Push up

12 Dead Bug

B.: 4 rds

25”/25” Single arm High Plank

14 Arch Roch

10 Body saw

25” rest btw. exercises

C.: 12’ Amrap

3 Wall Climb or 5 Chair Climb

10 Step in Thruster

14 Russian Twist

6 Man Maker

D: 3 rds

10 Windshield Wiper

8/8 Cuban Press

* 35” rest

2021.03.01. - hétfő

CROSS

SMR+ General warm-up + Mobility

3 sets:

10 Banded good morning
8/8 split squats - no weight!
20" superman hold

B. Strength / Lifting

~ Back rack split squat @ increasing weight

*4 x 8/8 reps, 90" rest btw. sets

~ Pause Deadlift - with 3" pause below knee

*4 x 5 reps @ same moderate weight! , 90" rest btw. sets

4 rounds for time of:

8/8 Single-arm KB thruster @ ( women: max 16kg , men: max 24kg )
12 American swing @ same weight
10 Kipping Pull-up or 15 Ring row

HOMEBODY 97. NAP

A: 2 rds

6 Kang Squat

20 High knees run in place

12 Bird dog

8 Scapula push up

6 Cat-camel

B.: 3 rds for Quality

8 Contralateral plank OR 12 Alt. Plank Leg raises

10/10 Single arm KB half-kneeling Z Press

12 Deadlift

8 Deficit Push up OR 12 Push UP

* 45” rest btw. exercises

C.: 3 rds For Time

8 Goblet Squat

12 Russian Swing

16 Jumping jack

20 Sit-up

D.: 2 rds

30”/30” Side Plank

14 Plank Twist

2021.02.27. - szombat

SMR +

Warm-up:

Amrap 6' @ easy pace

8 Down-ups
8/8 cossack squats
20" plank hold

For time:

3 rounds of:

12 alt. Box step-up @ single DB ( women: max 15kg , men: max 22,5kg)
12 alt. DB snatch @ same weight
12 Wall Ball
12 Push-ups / Kneeling push-ups

Then;

2 rounds of:

18 alt. Box step-up
18 alt. DB snatch
18 Wall Ball
18 Push-ups / Kneeling push-ups

Then,

1 round of:

36 alt. Box step-up
36 alt. DB snatch
36 Wall Ball
36 Push-ups / Kneeling push-ups

Accessory:

50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )

50 Russian twists (no weight)

50 Flutter kicks

*try to rest as little as possible!

2021.02.26. - péntek

CROSS

SMR+General warm-up + Mobility

3 sets:

20" HS hold
10/10 - 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 )
15m tiger walk

B. Gymnastics - HSPU

Strict / Kipping / Pike push-ups

*4 x Amrap-1 / 1' rest between

C. Lifting - Back Squat / Lower body strength

Work-up to a moderately heavy weight then,

Every 90" x 4 sets

4 reps of that weight

3 sets:

10 Barbell hip thrust on floor @ moderate weight

10 Barbell RDL @ moderate weight

Amrap 8'

3-6-9-12..etc. reps of

Deadlift @ ( women: max 50kg , men max: 70kg )
T2B / Knee to elbow / V-ups

*10m dual KB front rack carry after each set @ heavy

KB side bend

*3 x 12 / 12

HOMEBODY 96. NAP

A.: 6’ Amrap

10 Cross jack

5/5 Single leg romanian deadlift @ no weight

6 Down Ups

5/5 Windmill @ no weight

B: 2x3’

Reps: 2-2-2,4-4-4-,6-6-6,8-8-8, etc……

Amrap 1.

Jumping Jack

Hand release push up

Air Squat

* 1’ rest

Amrap 2.

Jumping lunges

Deadlift

Burpee

C: 3 rds

30” Plank arm Raises

8/8 Side band

14 Toe Touch Crunch

D: Stretching

2021.02.25. - csütörtök

CROSS

SMR +

Amrap 6'

6 hand walk out to toe touches
6/6 crab reach
6/6 deadbug

B. 5 sets, for quality ( not for time!)

1 round of KB complex / each arm - try to go unbroken!
1 Rope Climb ( legless if you can)
1'30" cardio machine @ moderate pace

*Use: Single Kettlebell @ women: max 16kg , men: max 24kg

*KB complex: 1 Turkish get-up- (only up!) + 3 russian swings + 3 hang cleans + 3 front squats + 3 stoh + 3 hang snatches + 10m OH carry

3-4 sets , 1' rest between

10 / 10 Side plank powell raise @ light DB or 2,5kg plate ( https://www.youtube.com/watch?v=eQflPl9LjWk )
10 Crush grip DB Z-press @ light - moderate weight ( https://www.youtube.com/watch?v=E0pXF6yOkN4 )
10 / 10 One arm rear delt row ( https://www.youtube.com/watch?v=pfx4Z_Uc2C0 )

D. Stretching

HOMEBODY 95. NAP

A: 3 rds

12 Good morning

4/4 Crab and Reach

4/4 Scorpion

12 Dead Bug

B: 3 rds

10/10 Single Arm KB Row

6/6 Suitcase Deadlift

10/10 Floor Press

10 Weighted Bridge

C: 4 rds For Time

40 Mountain climber

12 Russian Swing

20 Crunches

12 Reverse Lunges

D: 2 rds

12/12 Side Plank Hip Thrust

2021.02.24. - szerda

CROSS

SMR+ General warm-up + Mobility

3 sets:

10 KB pull through in tiger position @ light weight
10 KB kang squats
10 Tall muscle snatch into OHS @ PVC

B. Lifting - Squat Snatch ( or power snatch into OHS - if you don't have the right technique)

Empty BB warm-up .. then;

Emom 5'

1 squat snatch + 1 hang squat snatch @ moderate weight, not max!

Then: increase weight!

Every 30" x 6 sets

1 squat snatch

"Ingrid"

10 rounds for time of:

3 Snatches @ ( women: max 35kg , men: max 50kg )
3 Burpees over the bar

Bent over trap-3 raise ( https://www.youtube.com/watch?v=sh-tM_LmYhc )

*4 x 10 @ 2 x 1,25 or 2,5kg plate

HOMEBODY 94. NAP

A: 5’ Amrap

12 Jumping Jack

5 Kang Squat

10/10 Single Arm High Pull

10 Bird Dog

B: 10’ OTM

Odd: 12 Alt. KB Snatch

Even: 14 Dip on Chair

C: 6’ Amrap

10 Push up

10 Sumo DeadLift High Pull

10 Over Head Sit-up

D: 3 rds

12 Tiger Position Bird dog

10 Plank to Push up Position

12 Superman

2021.02.23. - kedd

CROSS

SMR + General warm-up + Mobility

2 sets

1' easy cardio machine
15 scapula pull-up
10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )

B. Gymnastics Strength

Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row

Amrap - 1 ( stop right before you feel like failing the next rep ) x 4 sets - 1' rest btw.

*With slow eccentric! ( 2"-3")

C. Lifting - Push Jerk from rack

Every 90" x 5 sets

3 reps with 2" pause in catch position ( not TNG! ) @ increasing weight - not max, only to a moderate weight

For time:

35 DUs / 70 Single- unders

20 Push Jerk @ women max: 30 kg , men: max 40kg

35 DUs

30 Push Press @ decrease weight! - ( women: max 25 kg men: max 35kg)

35 DUs

*NOTE: If you are good at Double-unders do 50 reps each time!

Barbell side bend @ empty BB

*100 full reps , partition as you like

HOMEBODY 93. NAP

Warm up: Gymn+mobility

A: 3 rds of

5 Half burpees

10 Curtsy lunges

5 Tuck jumps

10 Skeater jump

B: Metcon: 10 rds FT

5-10 Burpees

10 Sit-ups

20 Squat kick

C: Acc: 3 rds /1’rest

20 R. lunges

20 Jumping lunges

1’ glute bridge hold

D: Stretching

2021.02.22. - hétfő

CROSS

SMR + General warm-up + Mobility

2 sets:

1 x gymnastics swimming ( 4x 30" )
10/10 single leg RDL @ light KB (6-8-12kg )
10 tall muscle clean into front squat @ PVC

B. Lifting

~ Squat Clean

Emom 4'

1 Squat clean + 1 hang squat clean ( @ women: empty BB to max 45kg , men: empty BB to max: 60kg )

Then: increase weight!

Every 30" x 6 sets

1 Squat clean

~ Front Squat

Every 90" x 4 sets

4 reps @ same weight ( moderate @ 60-70% of 1RM )

For time:

20-15-10-5 reps of:

KB sumo DL high pull @ (women: max 16kg , men: max 24kg )

40-30-20-10 reps of:

Abmat sit- ups

KB / DB windmill @ light weight

*3 x 12 / 12

HOMEBODY 91. NAP

A: 6’ Amrap

20” Squat hold

10 Glute Bridge

25” Plank

5 Walkout

B: 4 rds for Quality

12 Goblet Cossack Squat

8/8 KB Split Hang Clean

20”/20” Single leg plank

* rest 25”-30” btw. the exercises

C: For Time

Buy In: 20 Push up

then, 3 rds

20 sit-up

10/10 Single arm Swings

10/10 Push Press

10 Goblet Squat

Cash Out: 20 burpee

D: Accessory

2 rds

20”/20” Star Side Plank

2021.02.20. - szombat

Warm-up in pairs:

3 rounds / each person ( 6 rounds in total )

Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees
Partner B: max plank hold in the meantime

*Each person has to be Partner A and B - 3 times in total.

B. 4 x Amrap 5' / 2' rest between Amraps

*Complete each Amrap twice

*There are two options: A-B-A-B or B-A-B-A

20 Wall Ball
30 m Single-arm OH walking lunges @ DB ( women: max 15kg - men: max 22,5 kg - scale as needed! )
Max reps alternating DB hang C&J in remaning time.

30 American KB swing @ women: max 16kg - men: max 28kg - scale as needed! )
20 Push-ups
Max cal on any cardio machine

C.
Accumulate:

2 minutes of Hollow Hold