Strong Body Blog

2020.03.19. - csütörtök

A. Warm-up:

10 PVC or Stick pass throught

10 PVC or Stick Good morning

10 Scapula Push-ups

10 Downward Dog Alt. Toe touch

x 3 sets

B. Seated Good morning with Stick

3x5 reps

*Pause 3s. at the bottom pos. in every reps!

C. You can choose btw. exercises

Chair push-ups 4 x Max reps (Rest 90s. btw. sets)
Push-ups 4 x Max reps (Rest 90s. btw. sets)
Strict HSPU 4 x Max reps (Rest 90s. btw. sets)

D. EMOM until fail..

Min1. - 5 Jumping Squats + 2 Burpee

Min2. - 5 Jumping Squats + 4 Burpee

Min3. - 5 jumping Squats + 6 Burpee

Min4. - 5 Jumping Squats + 8 Burpee

... until fail with burpee

E. Leg Raises

5x10-12 reps

2020.03.18. - szerda

Wednesday

A. Warm-up:

10/10 Single-Leg RDL @ no weight!

10/10 Split Squat

20 Dead bug

50 Mountain climbers

x 3-4 sets

B. For quality:

Cossack squat

3x20 reps @ alternating

C. Amrap 10’

30m Walking lunges or 40 Steps Alt. Lunges

15 V-ups

50 Double-unders or 100 Single-unders or 75 Jumping jack

Rest 5:00

D. Amrap 10’

30m Walking lunges or 40 Steps Alt. Lunges

20 Plank to push-ups

30/30s. Side Plank

E. Accessory:

15 Reverse snow angel

45s. Hip bridge hold

*Rest 30s.

x 3-4 sets

2020.03.17. - kedd

A. Warm-up:

20 Opposite arm/leg raises in Tiger pos.

30s. Hollow hold

10 Tempo Air squats [3131]

30 Jumping Jack

x 3-4 sets

B. 4 rounds for time:

50 Air squat

40 Sit-up

30 Burpee

20 Hand release push-ups

*Rest 3:00 btw. rounds

C. EMOM 10’

Odd: 45s. Superman hold

Even: 15/15s. Single-arm Push-up hold

2020.03.16. - hétfő

A. Warm-up: Gymn. +

60s. Single-unders

10/10 Single-arm Russian swing

5 PVC pass throught + 5 PVC OHS

60s. Wall Sit hold

x 2 sets

B. EMOM 5’

3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB

C. For time: TC: 13’

21 Power snatch @ 40/25kg

75 Double-unders / 100 Single

15 Power snatch @ 50/30kg

100 Double-unders / 150 Single

9 Power snatch @ 60/35kg

125 Double-unders / 200 Single

D. Front squat @ go until 85% of 1RM

Then..

Every 90s. x 5 sets

Front squat x 10 reps @ 50% of D

E. 2 sets of:

60s. Plank to push-ups

Rest 30s.

60s. Alt. V-ups

Rest 30s.

“HOMEBODY”

A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds

B. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Push-ups or Kneeling Push-ups

Rest 2:00

C. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Burpee

*Your score = reps of Push-ups + reps of Burpees

D. Bulgarian Split squat
5x10/10 reps
Video: https://youtu.be/y5F1P9ox8pM

*Use chair, if you can

E. “Core”
15 Hollow rock
30s. Plank
30s. Side Plank - Left
30s. Side Plank - Right
60s. Rest
x 4 sets

2020.03.14. - szombat

A. Warm-up: Gymn. + 3 sets

90s. Cardio machine

10 Inchworm

5/5 Single-arm Thruster @ easy DB

30s. Goblet squat pos. hold @ easy DB

B. Every 2’ x 5 sets

5 Single-arm Hang Clean + Jerk - Left

5 Windmill - Left

5 Single-arm OH lunge - Left arm+leg

Then..

5-5-5 reps / Right side

*use Dumbbell @ moderate/heavy!

C. Amrap 15’ (work in pairs)

12 Syncron Thruster @ 42.5/30kg

4 Rope climb (RX Legless) - change anyhow

D. Max time Plank

No rest!

Max time Superman hold

x 1 set

2020.03.13. - péntek

A. Warm-up: Gymn. + 3 sets of:

16 Lateral Box steps @ increasing height!

10/10 Suitcase Deadlift @ 12/16kg KB

5 Empty BB hang clean + strict press

30s. Handstand hold

B. For time:

2 Rounds of “DT” @ 40/25kg

30 Box jump @ 50/60cm

2 Rounds of “DT” @ 50/30kg

30 Box jump @ 50/60cm

2 Rounds of “DT” @ 60/35kg

30 Box jump @ 50/60cm

C. Back squats @ go until 82.5% of 1RM with Triples!

Then...

Every 90s. x 5 sets

Back squats x 10 reps @ 55% of C

D. KB side bend

3x15/15 reps @ moderate weight

2020.03.12. - csütörtök

A. Warm-up: Gymn. +

60s. Cardio machine / Row

15 Air squats

60s. Frog pos. stretch

15 Hollow rock

x 3 sets

B. Every 3’ x 5 sets (15 min.)

10 Cal Row

3 Wall climb

20 Russian swing @ heavy!

Rest 3:00

C. Every 3’ x 5 sets (15 min.)

20 Air squats

5 Strict Pull-ups

10 Burpee

D. Accessory:

10/10 Single-arm Row @ KB or DB

10/10 Side bend @ KB or DB

x 3-4 sets

2020.03.11. - szerda

A. Warm-up: Gym. +

7.5m Walking lunges - Forward

7.5m Walking Lunges - Backward

10 Medball Squat clean

10/10 Side Rotation in Side plank

x 3 sets

B. EMOM 5’

Hang squat clean x 6 reps @ 30/20kg

C. Hang squat clean @ 1RM

D. Deadlift

6x2 reps @ 75% of 1RM

E. For time:

10 Toes to Bar / K2E

15 Push-ups

20 Toes to bar

15 Push-ups

30 Abmat Sit-ups (PVC behind your neck)

15 Push-ups

40 Abmat Sit-ups (PVC behind your neck)

15 Push-ups

2020.03.10. - kedd

A. Warm-up: Gymn + 3 sets of:

15m Bear Walk

10 V-ups

10/10 Half kneeling strict press @ KB or DB

30s. Wall Sit hold

B. Barbell Strict press (from ground)

4x8 reps @ same weight

*Try to heavier than last week!

C. EMOM 20’

Odd: 15 Wall ball @ 9/6kg

Even: 3 Power clean 75/50kg (open 60/35kg)

D. “Core”

1:00 Dead hang on bar (active)

1:00 Plank

1:00 Rest

x 3 sets

2020.03.09. - hétfő

A. Warm-up:

50 Jumping jack

10 Reverse snow angel + 30s. Plank

10/10 KB snatch (hang) @ 8-12kg

15 Goblet Squats

x 2-3 sets

B. EMOM 5’

10 Overhead Squats @ Empty BB

C. Every 5’ x 3 sets

60 Double-unders / 100 Single-unders

10 Squat snatch 40/25kg

30 Double-unders / 50 Single-unders

5 Squat snatch @ 60/35kg

D. Front squat @ go until 82.5% of 1RM

Then..

Every 90s. x 5 sets

Front squat x 10 reps @ 50% of D

E. Accumulate 3 min.

Double KB Front rack hold @ Heavy!