Strong Body Blog

2020.06.13. - szombat

Mobility: Shoulders+Hips

Activation: 2RDS

- 10 Shoulder Taps (Plank Pos.)

- 10 Scapula Pull-ups

- 60" Rowing

A. HSW Practice 10'

B. For Time:

- 1200m/800m Row/Run (male/female)
- 30 Hollow Body Rocks
- 20 Pull-Ups
- 50 Wallballs
- 20 Pull-Ups
- 30 Hollow Body Rocks
- 1200m/800m Row/Run (male/female)

(damper 3-5 on rower machine)

C. 3 RFQ:
15m HSW
10 Reverse DB Flies
16 (8/S) DB Rows

RX: PULL-UPS / OPEN: WITH BAND / BEG: WITH BAND

RX: HSW / OPEN: BEAR CRAWL / BEG: BEAR CRAWL

WB: RX @9/6 / OPEN @6/4 / BEG. @6/4

2020.06.12. - péntek

Mobility: Shoulders+Spine

Activation: 3RDS + Barbell WU

- 1 Length Inchworm

- 10 BB Row

- 10 Jumping Air Squats

A. E2MOM 10' _ Shoulder Presses

5x5 @ 75%

B. 12' AMRAP

- 6 Power Clean & Jerk @50/35

- 12 Jumping Lunges

C. 5 Sets

4 Push-ups + 4 Plyometric Push-ups

PCJ: RX @50/35 / OPEN @40/25 / BEG. @EMPTY BB

2020.06.11. - csütörtök

Mobility: General

Activation: 3' (3RDS-No Rest)

- 15" Jumping Jacks

- 15" Long Striders

- 15" Mountain Climbers

- 15" Air Squats

A. For Time: TC 32'

- 100 Double Unders
- 40 Burpees
- 800m Run
- 75 Double Unders
- 30 Burpees
- 600m Run
- 50 Double Unders
- 20 Burpees
- 400m Run
- 25 Double Unders
- 10 Burpees
- 200m Run

B. For max time Heavy Sand Bag / Medball Bear Hug Hold…to death

(Last people is the winner.)

RX: (100 DU / OPEN: 2' ACTIVE DU PRACT / BEG. 200 SU) X 0.75/0.5/0.25

2020.06.10. - szerda

Mobility: General

Activation: 3 RDS

- 5/5 Side Box Steps

- 10 Snatch Grip Presses

- 20" Tuck Jumps

A.3x4' AMRAP/3' Rest

1) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Thrusters

2) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Hang Power Snatches

3) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Hang Squat Cleans

(damper 3-5 on rower machine)

B. 3 RFQ:
16 (8/S) Reverse KB/DB Lunges
16 (8/S) KB/DB RDL
10 Glute Bridges

BOX: RX @60/50 / OPEN @50/40 / BEG. @40/PLATES

BARBELL: RX @40/30 / OPEN @30/20 / BEG. EMPTY BB

2020.06.09. - kedd

Mobility: General

Activation: 2 RDS

- 2 Lengths Butt Kicks

- 10 Scapula Pull-ups

- 2 Lengths High Knees

- 10 Scapula Push-ups

A. 5 RFT: *TC 30'
- 400m Run (500m Row)
- 10 Strict Pull-Ups
- 15 Push-Ups
- 20 Sit-Ups

B. 3 Super sets
10 Reverse DB Flies + 10 Push-Ups

RX: STR. PULL-UPS / OPEN: RING ROWS / BEG: RING ROWS

2020.06.08. - hétfő

Mobility: Ankles+Hips

Activation: 3 RDS

- 6 Deck Squats

- 5/5 Wind Mills

- 30" Jumping Lunges

A. Front Squats
5x8 @65%/2' Rest

B. 14' AMRAP:
- 18 Air Squats
- 15 R KBS
- 12 (6 left then 6 right) Single Arm KB Hang Clean & Jerks
- 9 HSPU

KB: RX @24/16 OPEN @20/12 BEG. @16/8

RX: HSPU / OPEN: HSPU FROM AB-MAT / BEG: PIKE PUSH-UP

2020.06.06. - szombat

Mobility: General

Activation: 2 RDS

- 10 Hollow-Arch Swings

- 30" Wall-sit Hold

- 30" Wall HS Hold

- 6 Box Jumps

A. HSW Practice 10'

B. 25' AMRAP:
10 Pull-Ups
11 Shuttle Runs (across)
12 (6 left, then 6 right) Single DB Push Presses @22.5/15
11 Single DB Squats @22.5/15
10 Box Jump Overs @60/50

C. Tabata ....good bye abs

Bicycle crunches

RX: PULL-UPS / OPEN: WITH BAND / BEG: WITH BAND

DB: RX: @22.5/15 OPEN: @17.5/10 / BEG: @15/7.5

BJO: RX: @60/50 / OPEN: @50/40 / BEG: @40/PLATES

https://www.youtube.com/watch?v=rHhWXanwoEs

https://www.youtube.com/watch?v=SwLekLMjcdk

2020.06.05. - péntek

Mobility: Ankles+Hips+Shoulders

Activation: 2 RDS

- 1/1 Length Over and Under the fence

- 10 Scapula Pull-ups

- 10 Jumping Squats

- 10 Hollow - Arches

A. E2MOM 10' - Shoulder Presses
5-5-3-3-3 reps in sets
Start at 70%, build to 85%

B. 4 RFT:
8 Hang Power Snatches @40/30
12 Back Squats @40/30
14 Toes to Bars
*14' Time Cap

C. Standing Lateral Dumbbell Raises
4x10 @moderate

BARBELL: RX: @40/30 / OPEN: @30/20 / BEG: @EMPTY BB

T2B: RX: T2B / OPEN: K2E / BEG: HOLLOW-ARCH

2020.06.04. - csütörtök

Mobility: General

Activation: 4' (4RDS-No Rest)

- 15" Jumping Jacks

- 15" Long Striders

- 15" Mountain Climbers

- 15" Air Squats

A. 4 RFT:

- 400m Run

- 40/32 cals Row or 28/22 cals Assault or 40/32 cals Skierg

- 20 Burpees

(damper 3-5 on rower machine / skierg)
*30' Time Cap

B. 4 Super Sets

-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)

THERE IS NO SCALED VERSION. 40/32 cals....male/female

2020.06.03. - szerda

Mobility: Ankles+Hips+Spine

Activation: 2 RDS

- 6/6 Shoulder Taps Plank Pos

- 6 Air Squats+Tuck Jumps

- 10 Snow Angels

- 5/5 Bird-Dogs

A. Build to a heavy complex in 12'
Hang Power Clean + Hang Squat Clean + Push Jerk

B. Death By Thrusters @40/30

1rep in 1st min...2reps in 2nd min...3reps in 3rd min…. To death

C. 3 RFQ
- 15m Heavy DB/KB (1) Lunges
- 6L/6R Heavy DB/KB (1) Suitcase Deadlifts

THRUSTER RX: @40/30 / OPEN: @30/20 / BEG: EMPTY BB

https://www.youtube.com/watch?v=L219ltL15zk