Strong Body Blog

2021.02.03. - szerda

CROSS

SMR + General warm-up + Mobility

Amrap 6'

6/6 crab and reach
12 snow angel
5 reverse burpee
20" superman hold

EMOM 12' - 4 sets

1. 15"-20" active hang on bar + 15"-20" HS hold at wall

2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic: 3 DL, 3 Clean, 3 Press / arm @ single KB )

3. 45" cardio machine @ moderate pace

5 rounds for time:

15 sit-ups
10 medball clean
20m bear crawl (2x10)
15 ring row

3 sets, no rest btw.!

Good Morning x 15 reps @ empty BB or band

Side Plank x 30" / 30"

Stretching

HOMEBODY 77. NAP

A: 6’ Amrapm

10 Snow Angel

20” Wall seat

8 Reverse Scorpion

10 Scapula push up

B: Emom 10’

Odd: 10 Double Weight Bench Press + 10 Push up

Even: 20 Gorilla Row

C: 8’ Amrap

10 HRPU

14 Superman

10/10 Hang Snatch

D: 4 rds

20”/20” Single leg plank

12/12 Side plank Hip Thrust

16 Flutter kicks

* 30” rest btw. exercises

2021.02.02. - kedd

CROSS

SMR + General warm-up + Mobility

2 easy rounds of:

10 cat-camel
5 hand walk-out with alternating toe touches
10 air squats
8/8 deadbug

EMOM 8'

Odd: 20" run in place + 8/8 alt. reverse lunge steps

Even: 20" mountine climber + 8/8 alt. shoulder taps in push-up pos.

Amrap 10'

Ascending Ladder - 3-6-9-12..etc. reps of:

Russian Swing @ easy/ moderate KB
Burpee box step-up
Front squat @ empty BB (Cross) / Goblet Squat (Basic)

3 sets, for quality:

30" wall-sit
10-15 hollow rock + 10" hollow hold
15m/15m single-arm KB farmer carry @ moderate

Stretching

HOMEBODY 76. NAP

A: 3 rds

8 Wall Slides

10 Downward Alternating Toe Touch

12 Dead Bug

8 Down Ups

B: 3 rds

14/14 KB Goblet Single Leg Chair Step Ups

40 Mountain climber

12 Sumo Deadlift High Pull

10/10 Single Arm KB Press

C: For time 4 rds

12/12 Single Arm Kettlebell Overhead Split Squat

14 R.Swing

14 Squat Jump

D: 3 rds

30”/30” Side Plank Hip Thrust

2021.02.01. - hétfő

HOMEBODY 75. NAP

A.3 rounds:
8 cat-camel
6/6 crab reach
8/8 cossack squat
20" jog in place

B.Emom 10'
Odd: 20" wall sit + max reps air squats until 45"
Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45"

C.For 15 minutes:
10 alt. devil press
10/10 Suitcase Deadlift
30" plank
50 Lateral hops over weight/object
20 alt. step-ups @ weight

D.3 x
15 Bicep curl
15 Tricep extension

2021.01.30. - szombat

HOMEBODY 74. NAP

A.Amrap 6'
10 scapula push-ups + 10" push-up position hold
8/8 alternating toe touches
8/8 single-leg hip thrusts

B.4 sets, for quality:
10/10 Half-kneeling press
10/10 Staggered stance row
10 Goblet Squat
10 RDL

* 1' rest btw. sets

C.5 rounds for time:
20 Alternating reverse lunge steps
15 Russian swing
15 Sit-ups
20 Mountine Climbers

2021.01.29. - péntek

HOMEBODY 73. NAP

A.For 6 minutes: (3 full rounds)
20" work / 10" change
Good morning
Air squat
Walkout
Plank

B.4 x Amrap 2'
15 Deadlift @ weight/bottle/heavy object
Max reps burpees over the thing you use for the deadlift

* Rest 90" btw. Amraps

C.Emom 10'
Odd: 15"-20" hollow hold + 15"-20" superman hold
Even: 10/10 Side bend

D.Reverse fly

4 x 10

2021.01.28. - csütörtök

HOMEBODY 72. NAP

A. 3 rds
10/10 side plank hip lift
10 reverse snow angel
3 walkout
5/5 alternating toe touch in push up position

B. Every 2’ x 5 rds
7/7 single arm push press
7/7 windmill
7 push ups

C. 4 rds for time
15 russian swing
10 HR push ups
15 air squats
10 walkouts

D. Bent over row/ double bottle or KB
3x 12

2021.01.27. - szerda

HOMEBODY 71. NAP

A. 3 rds
10 scapula push ups
12 hip thrust + 10” hold at the top
10 alternating leg raise in tiger crawl position

B. 4 rds for quality/ 1’ rest btw rounds
7/7 reverse lunge steps, bottle/kettlebell in goblet hold
7/7 single leg roman deadlift
30” superman hold

C.12’ amrap: ladder
1 burpee
1 air squat
1 butterfly sit up
2-2-2...
3-3-3....

D. Hollow hold 3x 20”

2021.01.26. - kedd

HOMEBODY 70. NAP

A.: 6’ Amrap
4/4 Reverse scorpion
10 Good Morning
10 Bird Dog
12 Cross Jack

B.: 16’ EMOM
16 Floor press
16 Bent over row
14 HRPU
14 Sumo DL

C.: 4 rds
1’ Plank
8/8 Windmill
45”/45” Side Plank
14 Superman

2021.01.25. - hétfő

HOMEBODY 69. NAP

A.: 3 rds
10 Air squat
4/4 Crab Reach
5 Hindu Push-up
8 Kang Squat

B.: 3 rds
16 Alternating Goblet Chair step-Ups
12 Dip on Chair
10/10 Single Arm Kettlebell Overhead High Knee March
12 Push up
8/8 Shoulder press
*20-25” rest btw.

C.: 12’ Amrap
4 burpee
6 Deadlift
16 Reverse Lunges
10 American Swing

D.: 4 rds
45” Hollow hold

2021.01.23. - szombat

A.: 5’ Amrap
6 Half burpee step
8 Scapula push up
6 Tuck Jumps
12 Glute Bridge

B.: 3 rds
20 Goblet Cossack squat
18 Frog Bridge
12/12 Single Arm Overhead Reverse Lunge
40” Plank with Alternating Leg Raise
*20-25” rest btw.

C: 15’ Emom 45” work /15” rest
Bridge with Alternate Leg Raise
Air squat
Russian swing

D: 3 rds
20 Crunch Toe Touch
40” Superman hold