Strong Body Blog

A. Warm-up: Gym. + 
Amrap 6’ 
25 Double-unders / 50 Simple 
10 empty BB muscle snatch 
20 Alt. Lunges 
15/15s. Single-arm Push-up hold 

B. Practice in 5-8 min. (You can choose) 
Strict Ring MU 
Or 
Double-unders 

C. In 10 minutes: 
RX: 5 Rounds of: 
35 Double-unders 
15 Power snatch @ 35/20kg BB
In the remaining time: 
Max reps Ring MU 

Open: 4 Rounds of:
70 Single-unders 
15 Power snatch @ 30/15kg BB
In the remaining time:
Max reps Target burpee

D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy! 
*every brake do 16 Alt. double KB pendlay row

A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing 
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left) 
10 1-Leg Hip thrust + 10s. Hold (right) 
20 Cossack squats (slow) 

B. Every 2’ x 5 sets 
Back squat x 5 reps @ 77.5% of 1RM 

C. Amrap 3’ 
RX: 
1 Bar MU 
2 Strict HSPU 
3 Goblet squat @ 28/20kg KB 
Rest 1:00

x 3 rounds! (3x3 min. Amrap) 

Open: 
1 Burpee Pull-up 
2 Kipping HSPU 
3 Goblet squat @ 20/12kg KB 
Rest 1:00

x 3 rounds! (3x3 min. Amrap) 

D. 8-10 Strict T2B 
Then immediately, 
60s. Plank
Rest 60s. 

x 3 sets

A. Warm-up: 
100 Single-unders 
10 TRX Face pull 
10/10 Single-Leg glute bridge 
45/45s. Side plank
x 3 sets 

B. Practice in 5-8 min. (You can choose one) 
Ring MU 
Or
Double-unders 

Then, 
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders 

C. 10 Rounds for time:
RX: 
3 Ring MU 
10m Walking lunges w. Double Kb in front rack 2x24/16kg 

Open: 
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps 
2x10m Walking lunges 

Cross: 
10 Rounds for time: 
7 Ground to Overhead w. 20/10kg Plate 
4x10m Shuttle Run 

D. 3-4 sets of:
20 Alt. KB biceps curl 
60s. Superman hold 
Rest 60s. btw. sets

A. 10-15 min. Warm-up games 

B. “Strongbody Seven” - Partner workout (i go, you go) 
14 Rounds of: (7-7) 
7 Deadlift @ you can choose weight
7 Toes to bar 
7 Am. Swing @ 20/12kg
7 Burpee 
7 Pull-up
7 Goblet squat @ 20/12kg 
7 Push-up 

C. Stretching