Strong Body Blog

A) gymn +
AMRAP 6'

6 cossack squats
1/1 TGU

B) EMOM 8'

Odd) 30" max reps alt. Pistol
Even) 17 KBS @28/20

Rest 2'

EMOM 8'

Odd) 30" max cal Assbike
Even) 17 GHDSU

Rest 2'

EMOM 8'

Odd) 30" max reps alt. Pistols
Even) 17 burpees

Rest 2'

EMOM 8'

Odd) 30" max cal Ski
Even) 17 thrusters 30/20

A) gymn +
3 RNFT:

- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises

B) 3 Attemps: max reps of Strict HSPU

C) 4*1 Power Snatches

@90-95% of max
If you feel it easy, go for a PR..

D) For time:

400m Run
40 burpees

E) 3 sets:

- 10 rear deltoid raises
- 30"/30" side plank with leg raises

A) Gymn +
AMRAP 6'

3 walk outs
6 crab & reach
9 jumping squats
20 jumping jacks

B) EMOM 9'

Split jerk singles
(Work up to heavy)

C) Front squat
3 * 2 @90%

D) 3 UB sets of:

9-9-6-6-3-3
Butterfly pull up - T2B

E) 0-5' (TC : 3')

30 burpee box jumps

5-10' (TC : 3')

30 devil presses

(Work in pairs, A start with burpeeBJ, B with devilpresses, if it needed.)

F) acc.: 50 pendlay rows @40/25
* Every break: 10 ring rows

A) gymn +
AMRAP 6'

6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows

B) EMOM 10' - 5 sets

1) 16 pistols
2) 15/12 cal Ski

Rest 5'

EMOM 10' - 5 sets

1) 14 pistols
2) 15/12 cal Row

Rest 5'

EMOM 10' - 5 sets

1) 12 pistols
2) 15/12 cal Assbike

C) Accumulate : 3 mins glute bridge hold