Strong Body Blog

A) gymn + 4 sets : 

- 8 scap push ups

- 6 reverse snow angel 

- 20" wall sit w/ alt. leg ext. 

- 6 hollow rocks

B) E90" for 9'

- 8/8 knee support DB Row

- 10 hip thrust pull over @DB

C) For time :

- 1 mile Run

- 80 empty bar thrusters

TC : 17'

D) 3 sets of :

- 12/12 side plank hip ups

- 10 fitball pike

- max V-ups ;) 

A) gymn + ball games

B) Work in duos : AMRAP 24'

- 20/20m wheelbarrow

- 200m partner carry (change anyhow)

- 20 alt syncron pistols (hold each other)

- 20 pull ups (partner: deadhang)

C) Not for time : 80 group sit-ups  

( like this: https://www.youtube.com/watch?v=oETE_ROQgls )

A) gymn + 2 sets of : 

- 2/2 TGU

- 8 cossack squat

- 8 ring rows

- 20 jumping jacks

B) 4 Rounds (with easy pace) of :

- 400m Run

- 1 mile AB or 1 K Ski

- 400m Run

- 1 K Row

C)  Be relaxed and hold the poses for 1 full minutes :

- supine twist pose (left)

- supine twist pose (right)

- seated forward bend

- dragon pose (left in front)

- banded arm lizard (L)

- twisted lizard (L)

- dragon pose (right in front)

- banded arm lizard (R)

- twisted lizard (R)

- seated forward bend in straddle

- single leg forward fold w/QLT (L)

- single leg forward fold w/QLT (R)

- pigeon (left in front) 

- pigeon (right in front)

- child's pose

- child's pose w/shoulders

A) gymn + amrap 5' (easy)

- 1/1 TGU

- 10 steps spider walk

- 5/5 upright rows

- 10 steps dwarf walk

B) E90" for 10'30"

9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band)

C) 100 WB for time

*E2' (inc. 0:00) : 200m Run

TC: 16'

D) 3 sets of:

- 20 legs over the parallette

- 30 straight body ceiling reaching crunches

- 10/10 half kneeling banded chop