Strong Body Blog

Gymn. + SMR +
A. 3 rounds:

1' Jogging
12 Hip thrusts
30 M. Climbers

B. 5 rounds for time / TC' 15'

9 Box step overs @db 16/12 kb
15 Deadlifts @60/45
21 Pull- ups

Rest 4'

C. EMOM 9'

1' 25 Abmat situps
2' 35" Saw plank
3' 45" Sandbag hold

D. Stretching with the Coach

Gymn. + Warm up +

A. 3 slow rounds:

15 m duck walk
5 inchworms
10 reverse crunches
20"/20" side plank

B. E2' for 10'
Back Squat 5x1-2 @92,5% of 1RM

C. Weighted Pushups 4x 8-12 reps
(1'30" rest btw sets)

D. RX : 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans @61/38kg
25 toes-to-bars
50 double-unders
13 squat cleans @83/52kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans @102/65kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans @124/79kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans @142/93kg

STOP at 20 MINUTES!

Open: AMRAP 12'

25 T2B's/ knee raises
50 DU's/120 single unders
15 Dead squat cleans @db heavy kb / Dead power cleans

E. Stretching

A. Gymn. +  Barbell warm up: 3 rounds:
5 deadlifts+ 5 clean pulls+ 5 high pulls+
5 hang p. clean+ 5 fr. squats+ 5 push presses+
1' Plank

B. Clean & Jerk (no tng)
3x3 @80 of 1RM
3x2 @85
2x1 @90

C. For time 10 rounds TC' 10'
30 DU / 90 Single under
3 BMU / 6 C2B / 9 Pull-up

D. 3 sets
12 Weighted v- ups
12 Weighted crunches
20 Russian twists @heavy KB

A. WU. + Gymn. + 4 rounds:
1' Jogging
10 Am. swings @easy kb
30" Plank
30" Back plank

B. Find your 10 RM tng deadlift in 10'

C. Amrap 10'
1 TG 'up' / left arm
7,5 m OH Walking lunges
1 TG 'down'
1 TG 'up' / right
7,5 m OH Walking lunges
1 TG 'down'

D.
For time: 30 Burpees TC' 1'20"
Rest 2'
For time: 30 Burpees TC' 1'30"
Rest 2'
For time: 30 Burpees TC' 1'40"
Every missed reps: 20 Thrusters penalty @empty bar