Strong Body Blog

2021.03.09. - kedd

CROSS

SMR + General warm-up + Mobility

Amrap 6'

8/8 alt. arm-leg raises in superman pos. + 10" superman hold
8/8 Single-leg RDL - no weight!
8 Back squats - pause for 2" at the bottom @ empty BB

B. Lifting - Pause Back Squat , Reverse Lunge steps

1) Every 1'30 x 5 sets

3 reps - with 2" pause at bottom position @ increasing weight

2) Back Rack Reverse Lunge Step

3 x 6/6 reps @ same moderate weight

* rest 60"-90" between

For time:

18-15-12-9 reps of:

Sumo DL high pull @ women max: 30kg , men max: 40kg
Wall Balls

HOMEBODY 101.

A.: 6’ Amrap

20 Butt Kick

6 Kang squat

10 Cross Jack

12 Bridge

B.: OTM 10’

Odd: 10-12 Goblet Squat @ heavy if possible

Even: 14 Wall Sit Alternating Leg Lift

C.: 8’ Amrap

10 Squat Jump

8 Down Up

6/6 Single arm Overhead Reverse Lunges

10 Sumo Deadlift

* 1’45” rest then,

D.: 3x1’ MAX

Butterfly sit up

* 40” rest btw. sets

2021.03.08. - hétfő

CROSS

SMR + General warm-up + Mobility

3 sets:

5/5 windmill @ light KB
5 Goblet Squat with 2" hold at bottom pos.
5 High Pull + 5 Muscle Snatch @ empty BB

B. Lifting - Snatch

2 x Emom 4 ' @ + 1 movement each minute:

Minute 1: 1 Snatch DL + 1 Power Snatch + 1 Hang Power Snatch
Minute 2: 1 DL + 1 Power Snatch + 1 Hang power Snatch + 1 OHS
Minute 3: 1 DL + 1 Power Snatch + 1 Hang p. snatch + 1 OHS + 1 Behind the neck Jerk
Minute 4: 1 DL + 1 Power Snatch + 1 Hang p. snatch + 1 OHS + 1 Jerk + 1 Snatch balance

-Rest until 5:00 , then - REPEAT!

-@ same moderate weight / you can increase it for the second emom if you feel

Amrap 9'

6/6 KB Dead Snatch - not alternating @ women: max 16kg, men: max 24kg
35 DUs / 70 Single-under
6/6 KB Dead Clean - not alternating @ same weight
15 Air Squats

3 sets, not for time:

12 alt. KB seesaw press @ moderate/ heavy weight
12 alt. KB gorilla row

HOMEBODY 101.

A.: 6’ Amrap

20 Butt Kick

6 Kang squat

10 Cross Jack

12 Bridge

B.: OTM 10’

Odd: 10-12 Goblet Squat @ heavy if possible

Even: 14 Wall Sit Alternating Leg Lift

C.: 8’ Amrap

10 Squat Jump

8 Down Up

6/6 Single arm Overhead Reverse Lunges

10 Sumo Deadlift

* 1’45” rest then,

D.: 3x1’ MAX

Butterfly sit up

* 40” rest btw. sets

2021.03.06. - szombat

CROSS

SMR +

2 sets:

1' easy shuttle run
15 Hip thrust
15 Snow angel
16 (8/8) Dead bug

3 x EMOM 8' / rest 2' between EMOMs ( 28 mins )

*You can change the order in any way

Emom 8' - 5 Power Cleans + max reps box jumps until 40" ( PC: @ women max 40kg , men max 60kg / Basic: Double KB clean )
Emom 8' - 3 Burpee over the Erg + max cal row until 40"
Emom 8' - 5 Thrusters + max T2B/ Knee to elbow / V-ups until 40" ( @women max 30kg, men max: 45kg / Basic: Double KB )

Accessory:

50 Full body deadbug

50 Toe touch crunches

*Rest as little as possible!

2021.03.05. - péntek

CROSS

SMR + General warm-up + Mobility

2 sets:

3 wall walk + 20" HS hold after the last
15 scapula push-up in tiger position
8/8 half kneeling KB press @ light weight

B. Gymnastics practice in ~ 5 minutes

~ Freestanding HS hold / Handstand walk

C. Lifting - Strict Press / Push Press from ground

1) Emom 5'

3 Strict Press @ increasing weight

2) For time:

8-6-4-2 reps of:

Push Press from ground @ increasing weight, start with the weight you last used in the 'Emom' ( strict press)

3 x Amrap 3' / rest 1' btw. ( 11 mins )

18 Alternating DB snatch @ ( women: max 15kg , men: max: 22,5kg )
18 Air squat

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

2021.03.04. - csütörtök

CROSS

SMR+ General warm-up

Amrap 6'

30" easy single-unders
10 banded good mornings
8/8 windmill- no weight!

Every 30" for 25 minutes ( 10 total rounds) - change stations every 30"

8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg)
20" single or double unders
8-10 KB sumo DL high pull @ same weight
20" plank hold
6-8 HSPU OR 8-10 Push-ups

Accessory work:

4 sets, for quality:

Half Kneeling strict press x 8/8 reps
20m dual KB front rack carry + 10" front rack hold
Bent over reverse fly x 12 reps @ light weight
Hollow rock x 12 reps

Stretching

HOMEBODY 100. NAP

A: 3 rds

10 Scapula push up

15” /15” Sing leg Bridge Hold

6 Hindu Push up

4/4 Scorpion

B.: For Time

10 Burpee

100 Mountain Climber

20 Alt. Hang Squat clean

100 Plate Hops or Just Hops

30 Am. Swing

100 Mountain Climber

40 Alt. Reverse Lunges

100 Plate Hops or Just Hops

50 Sit up

100 Mountain Climber

60 Push Up

100 Plate Hops or Just Hops

70 Russian Twist @ no or easy weight

100 Mountain Climber

80 Air squat

100 Plate Hops or Just Hops

90 Flutter Kicks

100 Jumping Jack

C.: Stretching

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