Strong Body Blog

Mobility: Spine                                 

Activation: 2 RDS                                         

- 1 Lenght Seal                                                       

- 1 Lenght Crab Walking                                             

- 1 Lenght Bear Crawl                                           

- 8 Burpee Tuck Jumps                                      

A. 2 Person Teams 24' AMRAP  ( 1 rep for me - 1 rep for you)

- 6 Lengths Heavy Double KB Farmer's Walk                                                           

- 8 Heavy Sandbag Up To Double Box (Atlas Stone style)

- 10 Burpee Box Jump Overs (Double High Box!)

- 12 Synchronized Russian Twists @5/2.5 Plate

B. 3 RFQ:
-10  Banded Straight Arm Pull-Downs
-10 Bat Wings
-10 Band Pull-Aparts

HEAVY- CHOOSE SIMILAR PARTNER AND A HEAVY EQUIPMENT

https://www.youtube.com/watch?v=-Vfb-ZV9UYI

Mobility: Ankles+Hips                                

Activation: 2 RDS                                         

- 8/8 Single Leg Glute Bridges                                     

- 8 Double DB Bent Over Rows

- 10 Ballistic Cable Band Pull Through                                                                  

- 1 Lenght Extra Slow Tiger Walking                             

A: 2 person teams                                  

22' AMRAP for max calorie

A person:

- Calorie Row/Bike/Ski

B person:

- 12 R KBS @24/16

- 6 Strict Pull-Ups

- 4 Man Makers @17.5/12.5

- 2 Wall Climbs

THEN CHANGE!

B: 9' EMOM 45"W/15"R

1: Hang From Cage (active lats)

2: Hollow Hold

3: HS Hold

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

STR.PU: RX: STR. PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW

MAN MAKER: RX: @17.5/12.5 / OPEN: @15/10 / BEGINNER: @12.5/7.5

HOLDS: RX: UNBROKEN 45"HOLDS / OPEN: TRY TO ACCUMULATE MAX TIME / BEGINNER: TRY TO ACCUMULATE MAX TIME

https://www.youtube.com/watch?v=iMNnvhg1JcM

Mobility: Hips+Ankles       

Activation: 8' Running School (outside)       

A. 24' AMRAP

- 1000/800m Row  (damper 3-5)

- 800m Run                                         

B. For Time:                                  

- 100 Ab-mat Sit-ups                 

(every break means 10 push-ups)

There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women.

PENALTY PUSH-UP: RX: PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES ...for part B.

https://www.youtube.com/watch?v=VIZX2Ru9qU8

https://www.youtube.com/watch?v=4w_krB3t1PY

Mobility: Ankles+Hips           

Activation: 2 RDS             

- 2 Lenghts Burpee-Broad Jumps                                          

- 10 Scapula Push-ups                               

- 60" Rowing

A. For Time:

35-25-15 (30-20-10)

-Burpee Box Jump Overs @60/50

-Cal Row (damper 3-5)

B. 4 Sets:

8 Barbell Rows + 10 Band pull-aparts (immediately)

FOR TIME: RX:35-25-15 @60/50 / OPEN: 30-20-10 @50/40 / BEGINNER: 30-20-10 @40/PLATES

https://www.youtube.com/watch?v=VE663Kg0c00