Strong Body Blog

Mobility: Ankles+Hips

Activation: 2RDS
8/8 Single Leg RDL
10 Upper Body Supermans
10/10 Monster Walking
1/1 Lenghts Waiter's Carry (WB)

A. Back Squats
5x8 @ 65%, 2' Rest 

B. Metcon

12' AMRAP
8 Ring Dips
10 Wallballs @9/6
12 Sit-Ups

DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up
WALLBALL: RX: @9/6 / OPEN: @9/6 / BEGINNER: @6/4

C: Acc: 

3-4 rds

8 bb rdl
8 one leg pistol
4/4 cossack sq

Gymn: WU: 3 RDS
30" Wall Seat
20 Keeing Hand Cirlce Forward
12 Air Squat
20 Keeing Hand Cirlce Backward

A: Practice 10 min

-hswlk

-ring or bar muscle up

-hspu

-double under

rx: Amrap 10’

10 m hswlk

3 bar mu

5 hspu

50 du

30-45” rest

B: E90’ for 12 -8set

3 power snatch climbing start 40%
 

C: Metcon:

3 rds

30 bench press 50-60/30-40kg or double kb floor press

30 cal row / 300 m run

D: Acc

3-4 rds

12 hammer biceps curl

12 hummer ext triceps

12 stb

A: gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers
 

B: 5 sets
5-7 strict pull ups
15 inverted row
30" rest btw

C: Metcon

50-40-30-20-10

- russian swings

- jumping lunges

- mountain climbers

D: Acc.:

2 -3 sets
60 penguin crunches
12 alt. V-ups

A Gymn
B: AMRAP 30' (with a Partner)

Buy In: 1500 meter Partner Row (750m change)

Then, in time remaining:

Partner A completes

1 round of:

15 KBS @24/16

10 Burpees

5 Ground-to-Overheads @42/30 Partner

B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls

Then, in time reamining: Max distance partner row 

C: Acc: 4sets:

30" plank

20" V ups

10" Hollow hols

1' rest