Strong Body Blog

2020.05.30. - szombat

Mobility: General

Activation: 2 RDS

- 1 Length Reverse Bear Crawls

- 10 Ring Rows

- 30" KB Goblet Squat Hold (active glutes-quads)

A. HSW Practice 10'

B. 25' EMOM:

1 - 12 Burpees
2 - 15 R KBS @24/16
3 - 10m Handstand walk
4 - 20 Sit-Ups
5 - 2 Rope Climbs

C. 3 RFQ

-20 Russian Twists

-10 T2B

-10 Hollow Rocks

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

HSW: RX: HSW / OPEN: 20m BEAR CRAWLS / BEGINNER: 20m BEAR CRAWLS

ROPE CLIMB: RX/OPEN: AS WRITTEN / BEGINNER: ANY ROPE CLIMB REGRESSION

T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP

https://www.youtube.com/watch?v=53WgYmEwGh4

https://www.youtube.com/watch?v=0i7Nl-S3B1E

2020.05.29. - péntek

Mobility: Shoulders,Thoracic Spine

Activation: 3 RDS

-10 Bird-Dogs

- 10 Hollow-Arch Swings

- 30" Wall Handstand Hold

A. From Rack: 5 Sets/2' Rest

3 Shoulder Presses + 5 Push Presses (Target @75% of 1 RM shoulder press)

B. 14' AMRAP:
- 8 Burpee Box Jump Overs @60/50
- 12 Pull-Ups
- 24 Air Squats

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

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

https://www.youtube.com/watch?v=jnK-G7_yIck

https://www.youtube.com/watch?v=nzpTEITS8Cs

2020.05.28. - csütörtök

Mobility: Ankles+Hips

Activation: 2 RDS

- 1 Lenght Butt Kicks

- 1 Lenght High Knees

- 1 Lenght Crocodile Walking

- 60" Simple Unders

A. For Time:
- 100 DU
- 2000/1600m Row
- 1600m Run
- 2000/1600m Row
- 100 DU

(damper 3-5 on rower machine)

B. 3 RFQ

-10 AB Wheels

-30" Right Side Star Plank

-30" Left Side Star Plank

DU: RX: 100 DU / OPEN: 2' ACTIVE DU PRACT / BEGINNER: 200 SU

STAR PLANK: RX/OPEN: AS WRITTEN / BEGINNER: SIDE PLANK

ROWING: 2000m for men; 1600m for women...No scaled version.

https://www.youtube.com/watch?v=ohfhbru7u2U

2020.05.27. - szerda

Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine)

Activation: 2 RDS

- 20 Dead Bugs

- 10 Push-ups

- 10 BB (Empty) Clean Pulls

- 40" Mountain Climbers

A. Sorry guys "Power Elizabeth"

21-15-9
Power Cleans @61/42.5
Ring Dips

B. 2 RFQ:
-10 Glute Bridges
-16 (8/S) Single Leg DB/KB RDLs
-10 Supermans (or GHD)
-16 (8/S) Reverse DB/KB Lunges

ELIZABETH IS A BENCHMARK WOD - NO EXCUSES! NOTE YOUR TIME!

ELIZABETH: RX/OPEN: SAME @61/42.5! / BEGINNER @30/15 AND PUSH-UP

https://www.youtube.com/watch?v=YzDCw7rNWW4

2020.05.26. - kedd

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

2020.05.25. - hétfő

Mobility: Ankles+Hips

Activation: 2 RDS

- 1 Lenght Slow, Controlled Lunges

- 30"/30" Side Plank

- 1 Lenght High Kicks+RDLs

- 10 Supermans

A. Back Squats
5x5 @ 75%/ 2'rest

B. For Time:
800m Run
20 Alt Single DB Lunges (OH Left)
20 Alt DB Snatches
400m Run
20 Alt Single DB Lunges (OH Right)
20 Alt DB Snatches
800m Run

DB: RX:@22.5/15 / OPEN: @17.5/10 / BEGINNER: @12.5/7.5

https://www.youtube.com/watch?v=9520DJiFmvE

https://www.youtube.com/watch?v=J3DxelcaaMU

2020.05.23. - szombat

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

2020.05.22. - péntek

Mobility: Shoulders+Hips+Ankles

Activation: 2 RDS

- 10 Banded Pull-Aparts

- 10 Hollow Rocks

- 10 Pike Push-ups

- 5/5 Cossack Squats

A. HSW Practice 10'

B.Every 1'30" for 12':

- 6 Shoulder Presses from Rack @60% + 40 Double Unders

C. For Time:

- 9 Clusters @50/35

- 24 Burpees

- 18 Clusters @50/35

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

CLUSTER: RX: @50/35 / OPEN @40/25 / BEGINNER @30/15

https://www.youtube.com/watch?v=plCzO45g9nc

2020.05.21. - csütörtök

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

2020.05.20. - szerda

Mobility: Shoulders+Hips+Ankles

Activation: 2 RDS

- 10 Scapula Pull-ups

- 1 Lenght Inchworm

- 10 Hollow-Arch Swings (active lats)

A. 8' EMOM Complex:

1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch (moderate, focus on technique)

B. 8' AMRAP

2,4,6,8...

-Bar Muscle-ups

-Hang Power Snatches @40/30

C. 4 SETS

DB/KB Bulgarian Split Squats

7/7 Heaviest weight for each set

BMU: RX: BMU / OPEN: C2B / BEGINNER: PULL-UP(BAND)

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

https://www.youtube.com/watch?v=nzpTEITS8Cs&t=66s