Strong Body Blog

2020.06.22. - hétfő

Mobility: Ankles+Hips

Activation: 2 RDS

- 1 Length Duck Walking

- 10 Upper Back Supermans

- 10 Ring Rows

- 10 Burpees

A. Front Squats
5x4 @80%/2' Rest

B. 5 RFT:
- 10/8 Calorie Row
- 4 Burpee Box Jumps @60/50
- 3 Thrusters @60/40
- 2 Strict Pull-Ups
- 1 Wall Climb

(damper 3-5 on rower machine)

C. 3 RFQ:
- 10 Reverse DB Flies
- 10 Bat Wings
- 15m Reverse Bear Crawl

BBJ: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES

THRUSTER: RX @60/40 / OPEN @50/30 / BEGINNER @30/20

2020.06.20. - szombat

Mobility: General

Activation: 3 Rds

-10 Glute Bridges

-10 Push-ups

-5/5 KB Lunges

-5/5 KB Windmills

TIBOR BENEDEK REMEMBER WOD in 47'

1st GOLD_SYDNEY 2000. - EMOM 16'

- 14 Goblet Hold KB Lunges (alt)
- 12 KB Pull Through
- 11 Deck Squats
- 10 Sumo Deadlift High Pulls

THEN 2'REST

2nd GOLD_ATHEN 2004. - EMOM 18'

- 18 R KBS
- 15 Burpees
- 14 (7/7) KB Hang Power Cleans

THEN 2'REST

3rd GOLD_PEKING 2008. - AMRAP 9'

Buy in 47 Sit-ups, then
- 30 DUs
- 12 (6/6) KB Snatches
- 5 HSPUs

KB: RX @24/16 / OPEN @20/12 / BEGINNER @16/8

RX: 30DUs / OPEN:40" ACTIVE DU PRACT / BEGINNER: 60 SUs

RX: HSPU / OPEN: AB-MAT HSPU / BEGINNER: PIKE PUSH-UP

2020.06.19. - péntek

Mobility: Shoulders+Spine

Activation: 2 RDS

- 10 BB Shoulder presses

- 10 Ring Rows

- 60" Simple Under

A. HSW Practice 10-15"

B. Strict Pull-Ups_5 sets

20" on for max reps
1'10" Rest

C. 5 RFT:
- 10 Push Presses @40/30
- 20 Air Squats
- 30 DU

RX: STR. PULL-UPS / OPEN&BEGINNER RING ROWS

PP: RX @40/30 / OPEN @30/20 / BEGINNER @EMPTY BB

RX: 30 DU / OPEN: 40" ACTIVE DU PRACT / BEGINNER: 60 SU

2020.06.18. - csütörtök

Mobility: General

Activation: 2 RDS

- 30" Hollow Hold

- 5/5 Box Side Steps

- 60" Rowing

A.24' EMOM:

1 - 12/10 Cal Row/Bike/Ski
2 - 15 Box Jumps
3 - 12/10 Cal Row/Bike/Ski
4 - 15 Sit-Ups

(damper 3-5 on cardio machine)

B. 3 RDS

- 60" Plank Hold

- 45" Dead Hang From Cage

- 30" Bottom of Squat Hold

BOX: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES

RX: UNBROKEN HOLDS / OPEN: ACCUMULATE TIMES / BEGINNER: ACCUMULATE TIMES

2020.06.17. - szerda

Mobility: General

Activation: 3 RDS

- 30" Wall Handstand Hold

- 10 BB Hang Squat Cleans

- 10 Shoulder Taps Push-up pos.

A. Power Cleans
10' EMOM:
3 Reps in every minute @70% (NO TNG)

B. 5 RFT:
12 Burpees
5 HSPU
18 Jumping Lunges

C. 1 Min Max Effort Burpees

@target 25+ reps

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

2020.06.16. - kedd

Mobility: Shoulders+Hips

Activation: 2 RDS

-10 BB Snatch Grip Presses

- 10 BB Front Squats

- 10 Shuttle Run

A. "Adderall" AMRAP in 27'

From 0:00-10:00:
1600m Run
Max Rep Clean & Jerks (@60/40)
Rest from 10:00-13:00
From 13:00-20:00:
800m Run
Max Rep Power Snatches (@50/35)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Rep Thrusters (@40/30)

B. For Time:
- 50 Sit-Ups
- 30 Hollow Body Rocks
- 10 Deck Squats

CJ: RX @60/40 / OPEN @50/30 / BEGINNER @30/20

PSN: RX @50/35 / OPEN @40/25 / BEGINNER @30/EMPTY BB

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

2020.06.15. - hétfő

Mobility: Ankles+Hips

Activation: 2 RDS

-1 Length Monster Walk

- 30"/30" Side Plank

- 10 DB Deadlifts

A. Front Squat
5x5 @ 75%/ 2'rest

B. 10' AMRAP
- 10 Air Squats
- 9 DB Snatches (Right)
- 10 Push-Ups
- 9 DB Snatches (Left) @22.5/15

C. 3 RFQ:
- 16 (8/S) DB Shoulder Presses
- 45" Plank Hold
- 5 T-I-Y Shoulder Raises With Band

DB: RX @22.5/15 / OPEN @17.5/12.5 / BEGINNER @15/7.5

RX: PUSH-UP / OPEN: PUSH-UP ON KNEES / BEGINNER: BOX PUSH-UP

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