Strong Body Blog

2021.01.06. - szerda

HOMEBODY 51. NAP

A. Amrap 6'

5/5 Crab Reach

10 Slow Scapula Push-ups

20 Mountine climbers

10 Slow Air squats

B: 4x5’ Amrap

Amrap 5' Max reps Burpees

* after every 5 reps - perform 3 sumo DL high pulls! @ single weight / bottle

rest 90"

Amrap 5' Max reps Air squats

* after every 5 reps - perform 3 power cleans! @ double weight/ bottle or 3 american swings @ single weight

rest 90"

Amrap 5' Max reps Sit-ups

* after every 5 reps - perform 3 push presses! @ double weight/ bottle or 2-2/arm @ single weight

rest 90"

Amrap 5' Max reps Mountine climbers

* after every 10 reps - perform 5 hollow rocks!

C: Tabata

Reverse Crunches

rest 1'

Plank hold

2021.01.05. - kedd

HOMEBODY 50. NAP

A: Mobility + Gymn 10’

B: Superset 5x10/30”

1 Legged RDL

Hindu Push-up

C: FOR TIME TC:14'

Buy-in: 2rds

30 Hopscotch (L/R)

1 Legged get-up Johnnie (R/L)

then,

Mountain climber 40/30/20/10

Air squat 40/30/20/10

D: 3x 30”/30"

Reverse plank

2021.01.04. - hétfő

HOMEBODY 49. NAP

A) 5’ Amrap

- 30” Tiger crawl hold

- 12 Hip thrust

- 8/8 Side plank hip lift

B) 21-15-9 reps for time

- Burpee

- GTOH@ ásványvíz

2’ rest

21-15-9

- Russian swing@ásványvíz

- Push-ups

2’ rest

For time:

- 40 Sit-up

C) 3 sets/ 1’ rest

- 10/10 Side bend@ ásványvíz

- 20”/20” Side plank

- 20” Hollow hold

2021.01.01. - péntek

"2020 reps party"

2 rds

1: 100 lunges

2: 100 push up

3: 100 air squat

4: 100 sit up

5: 100 burpee

6: 100 dead bug

7: 100 swing (a.viz weight kb/db )

8: 100 mountain climber

9: 100 box step

10: 100 down up

Then

20 man maker (A.viz, kb, db,)

2020.12.30. - szerda

HOMEBODY 47. NAP

A: 4 rds

20" air squat

20" down ups

20" handstand hold

20" high knee run

B: 3 rds

12 hollow rock

14/14 Bulgarian split squat

16 diamond push up

18 snow angel

20 cossack squat

C: 21-18-15-12-9

Air squat

Hang clean w. Double weight

Sit up

Push up

*6 burpees after every set

D: Stretching

2020.12.29. - kedd

HOMEBODY 46. NAP

A: 6' Amrap

6 crab reach

6 inchworm

30 high knee run

40" wall seat

B: 15' EMOM 40" work / 20" rest

Explosive chair step up (left)

Explosive chair step up (right)

Alt. Hang snatch

C: 12' Amrap

3 burpee

6 push up

9/9 thruster

12 sit-up

15 squat jump

D: 3 rds

40" superman hold + 10 arch rock

2020.12.28. - hétfő

HOMEBODY 45. NAP

A: 3 rds
10 glute bridge
10/10 shoulder taps in push up position
40" plank
10 Jumping Jack

B: 3rds
14/14 cossack squat
14/14 shoulder press
14/14 crossing balance lunges
14/14 single arm row

C: Tabata 20" work/ 10" rest
4 rds
Mountain climbers
Burpee
HRPU

1' rest

4 rds
Air squat
Push press (double weight)
Chair step up

D: 3 rds
25"/25" star side plank
14 alt V-ups

2020.12.24. - csütörtök

HOMEBODY 44. NAP

A: 2 rds

60 sec tiger position hold

10/10 windmill

60 sec deep squat hold

B: " MERRY CHRISTMAS 2020 "

1: man maker

2: reverse burpee

3: wall climb

4: air squat / front squat w.weight

5: v-ups

6: inverted row

7: russian swing

8: hand release push up

9: atomic sit up /weight, a.viz/kb/db/plate

10: burpee box jump/box step up / sofa / chair

11: cluster

12: devil press

C: STRECHING

2020.12.23. - szerda

A: 4 sets

6 scorpion

6 crab reach

6 jump down up

6 sit up to reverse bridge

B: "BOB"

13-12-11-10-9-8-7-6-5-4-3-2-1

hand release push up

air squats

V -ups

C:3 rds

21 biceps curls

21 triceps

2020.12.22. - kedd

A: 3 sets

10 knee step up

8 hindu push up

10 windshield viper

B:" EVITA"

5rds For Time

8 deadlift Á.víz/weight/db/kb

16 russian swings

150 simple under

C: 3rds ABS Party

15 leg raise to hip

15/15 side crunches