Strong Body Blog

2020.05.07. - csütörtök

1. Gymn. + 2 sets

▪︎1 min bike/row
▪︎8 walkout push- ups
▪︎8 cossack squats
▪︎8 supermans
▪︎8 hollow rocks

2. EMOM 10' @moderate w.

ODD: 6/8 Bench Presses
EVEN: 6 Deadlifts

3. For Time

●400m Run
3 rounds:
•15 KB/DB Russian Swings
•15 Lateral Burpees
•15 SDHP
•15 Goblet Squats
●400m Run

4. Leg raises over to Dumbell

• 3x20

HOMEBODY

A. 3 Sets
40" Plank
30"/30" Star Plank
30"/30" 1-Leg Hip Thrust

B. 6 Rds For Time
50 Jumping Jacks
25 Air Squats
25 Good Mornings
10 Walkout Push Ups

C. 3-4 Sets
20 Alt. Biceps Curls
20 Skull Crushers

2020.05.06. - szerda

1. WU. + 2 sets of:

• 5 scapula pull- ups
• 8/8 split squats
• 5 scapula push- ups
• 8 drop squats

2. Snatch Balance

Practice / 5x3 increasing weight

3. E2' for 10'

• 5 Hang Squat Snatches @50/35 35/20
• 40 DU's / 80 Single unders

4. Not for time

▪︎ 50 saw plank
▪︎ 25 plank jacks
▪︎ 50 plank twists
▪︎ 25 plank jacks

HOMEBODY

A. AMRAP 6'
1 Walk Out
+2 Push Ups
+4 Scorpions
+10" Superman Hold
+1 Roll to Superman Hold
+10" Superman Hold

B. AMRAP 2'/1' Rest BTW/-27'
1st: 10 Reverse Lunges
+1 Burpee
2nd: 10 V-Ups
+2 Burpees
3rd: 10 Push Ups
+3 Burpees
4th: 10 Air Squats
+4 Burpees
5th: 10 Sit Ups
+5 Burpees
6th: 10 Inverted Row
+4 Burpees
7th: 10 Jumping Jacks
+3 Burpees
8th: 10 Chair Step Ups
+2 Burpees
9th: 10 Sholder Taps in Push Up Pos.
+1 Burpee

C. Acc.
100 Side Bend W/ a bag of heavy stuff

2020.05.05. - kedd

1. Gymn. + Amrap 8'
• 1 min shuttle run
• 12 dead bugs
• 12 good mornings @plate
• 8 squats

2. Back Squat
3x10 @moderate weight

3. For time: 15-12-9-6-3
▪︎ Burpee
▪︎ Shoulder Press @ 40/25
▪︎ Pull- up

4. EMOM 9'
1. 30 Russian Twists @medball
2. 20 Sit-ups @medball
3. Rest

HOMEBODY

A. 3 Sets
10 Downward Alternate
10 Down Ups
10 Good Mornings

B. 21-18-15-12-9 Reps of:
Push Press with Ásványvíz
Plate Hops
Pistol Squat to chair
Hang Clean with Ásványvíz

C. 3 Sets
30" Handstand Hold
30" Body Saw
30" Superman
30" Rest

2020.05.04. - hétfő

1. Gymn.+ 3 rds.:

• 10 kang squats @pvc
• 30" plank
• 15 banded pull aparts

2. 4-5 rounds:
• 15 hang power cleans @25/30 or just barbell
• 15 deadlifts @25/30 or kettlebell
• 20 T2B or V-ups

3. 3 sets of:

Unbroken:
• 10 supermans
• 15" supermans hold
• 15" hollow hold

1' rest btw sets

4. Stretching

HOMEBODY

A: Amrap 6’
30 jumping jack
2 get up jhonnie
8 scorpio
10 plank to push up

B: For time
5 rds
5 reverse burpee jump
10 burpee cluster
15 hand realase push up
20 air sq
25 russain swing
30 russian twist

C: 3 rds
30 v ups
20 rear delt fly w. asvanyviz
10/10 bulgarian split sq

2020.05.02. - szombat

A. 3 Sets
10 (5/5) Downward Alt. Toe Touches
10 Scapula Push Ups
12 Alternating Lunge Steps
8 Down Ups

B. 6 Sets of:
3 Minute Work / 1 Minute Rest
10 Devil Press
20 Kumping Jacks
AMRAP - Air Squats in remaining time
*Score: Total number of Air Squats completed during the 6 sets.

C. 4 Sets
Rest 60" btw. sets
10 Hollow Rock + 10" Hollow Hold
10 Opposite Arm-Leg Raises in Tiger Position + 10" Tiger Position Hold
10 Opposite Arm-Leg Raises in Superman Position + 10" Superman Position Hold

2020.05.01. - péntek

WU: 3 Sets Of:
20" / 20" Star Side Plank
8 Jump To Knees
20" High Knee
20" High Heel

A.
5' Max Skaters Jump
*Start Every Minute With: 10 Push Up
1' Rest

5' Max Running
*Start Every Minute With: 10 Squat
1' Rest

5' Max Jumping Lunges
*Start Every Minute With: 10 Sit Up
1' Rest

5' Max Squat Position to Push Up Position
*Start Every Minute With: 10 Diamond Push Up

B. 4 RDS
30" Plank
20"/20" Side Plank Hip Thurst
30" Reverse Plank

2020.04.30. - csütörtök

A. 2 Sets
20 Jumping Jacks
8 Scorpions
20" Hollow Hold
8 Supermans

B. 4 RDS AMRAP 5' - 2' Rest
First 5'
20 V-Ups
15 OHS
10 Walkout Push Ups

Second 5'
20 Hollow Rocks
14 Thrusters
10 Burpees /No Jump/

C. 3 RDS
20 Crunches
10 Reverse Crunches

2020.04.29. - szerda

WU: 3 Sets of:
10 Glute Bridge
10 Sit Ups
10 Toe Touches in Push Up

A. E4' For 28' - 7 Sets
100 Butt Kickers
10 HSPU (Pike Push Up)
75 High Knee Run
7.5 Burpee (7 Burpee + Just Down)
50 Mountain Climbers
5x V-Up + Tuck Up + 10 Bicycle Abs

B. Accessory
3 Sets Of:
10 Single Leg RDL @2 Pet Bottle
30" Glute Bridge Hold
5/5 Slow Knee In Side Plank

2020.04.28. - kedd

A. 3 RDS
10/10 Side Plank Hip Thrust
20" Plank
20" Wall Sit Hold

B. Every 3' x Rounds
20 Russian Swing
20 Air Squat
2 Wall Climbs
30 Crossjacks

C. 3-4 Sets, Not For Time
10/10 One-Arm Row
5/5 Single Leg Romanian Deadlift
30" Tiger Position Hold

2020.04.27. - hétfő

A. 3 SET
20 Bird Dog
15 Hollow Rock
5 Hip Thrust + 40 sec Hold

B1. 10' AMRAP
1 Atomic Sit Up
1 Burpee
1 Air Squat
1 Push Up
2-2-2-2, 3-3-3-3, 4-4-4-4, etc.

3' Rest

B2. 10' AMRAP
2 Thruster
2 Alt. V-Ups
2 Stepping Squats
2 Desk Pull Up or Chair Pull Up
4-4-4-4, 6-6-6-6, 8-8-8-8, etc.

C. 3 SETS
1' Plank
15 Sec Rest
1 Min Superman Hold
15 Sec Rest