Strong Body Blog

2019.01.28. - hétfő

A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Tiger crawl
12m Duck walk
12 V-ups
12 HR push-ups
12 Band pull-apart

B. Every 2’ x 5 sets
Back squat x 5 reps @ 82.5% of 1RM

C. Practice in 5-8 min. @ you can choose
Strict Ring MU
Ring MU
Kipping or Butterfly Pull-up

D. For time: TC: 12’
RX:
5-4-3-2-1 Ring MU (strict if you can)
6 Weighted Box step-overs btw. sets 60/50cm @ 2x22.5/15kg DB or 2x20/12kg KB

Open:
10-8-6-4-2 Pull-ups
5/5-4/4-3/3-2/2-1/1 Single-arm KB push press @ 16/12kg KB
20 Steps Alt. Lunges btw. sets

E. Stretching

2019.01.26. - szombat

A. Warm-up:
15 Double-unders
5 Inchworm
x 3 rounds
No rest

15 Double-unders
5 Goblet squat
x 3 rounds
No rest

15 Double-unders
5 “kelj fel jancsi”
x 3 rounds
No rest

15 Double-unders
5 Burpee
x 3 rounds

B. For quality:
18-15-12-9-6-3 reps of:
Push-ups on paralette or KB
Inverted row on barbell

C. “Partner wod” For time:
100 Wall ball @ 9/6kg
100 Double-unders
100 Front squat @ empty BB
100 Cal row
*you can change anyhow!

D. Stretching

2019.01.25. - péntek

A. Warm-up: Gymn + 3 sets

30/30s. KB bottom up carry @ easy

6/6 Box steps @ 60/50cm

12/15 TRX row

30-45s. Handstand hold

B. “Bear complex” go to heavy in 10-12 min.

*BEAR COMPLEX:

Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow)

C. EMOM 12’ - 4 rounds

Min1 - 1 Legless rope climb + 1 Regular

Min2 - 5 Double KB snatch + 5 Double KB push press

Min3 - 12 Alt. Pistol squats

D. “Accessory”

15 Reverse snow angel with 2x1.25kg plate

30-45s. Wall Sit

x 3 sets

2019.01.24. - csütörtök

A. Warm-up: Gymn. + Amrap 6’
50 Jumping jack
10 Alt. Shoulder taps in push-up pos.
10 Alt. Knee taps in push-up pos.
10 R. Swing @ as powerfull as possible
10 Sit-ups

B. Practice in 8-10 min. @ you can choose your weakness
Handstand hold
Wall climb
Handstand walk (obstacle)

C. For time: TC: 9’
21-15-9 Deadlift @ 85/50kg
42-30-18 Abmat Sit-ups

Open weight:
60/35kg

D. “Accessory”
3 unbroken TGU - left arm
3 unbroken TGU - right arm
15-20 Band pull apart
x 3 sets

2019.01.23. - szerda

A. Warm-up:
60s. Shuttle Run
15 Reverse snow angel
10/10 Upright row @ KB or DB
30/30s. Side plank
x 3 sets

B. Warm-up for Snatch 3-5 min.
Then..
For time:
10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM
TC: 10’

C. For time: TC: 8’
RX:
21 Pull-ups
15 C2B
9 Bar MU
*5 Burpee Ground to Box over btw. @ 120/100cm

Open:
21-15-9 Pull-ups
*5 Burpee Box jump-overs btw. @ 74/60cm

D. “Accessory”
25 Hollow rock
25 Arch rock
x 2 sets

2019.01.22. - kedd

A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups

B. Double KB push press
2x5 reps @ warm-up
4x5 reps @ working sets, heavy!

C. Ring or Box dip x 6-8 reps
TRX face pull x 6-8 reps @ pause 2s. at the top pos.
x 3 sets

D. EMOM 16’
Min1 - 15/12 Cal Row
Min2 - 20/15 Empty BB Thruster 20/15kg
Min3 - 70 DU’s / 110 SU’s
Min4 - Rest

2019.01.21. - hétfő

A. Warm-up: Gymn. + 3 sets of:
10m Bear crawl
10m Monster walk
60s. Plank
20 Air squat

B. Every 2’ x 5 sets
Back squat x 5 reps @ 80% of 1RM

C. Every 3’ x 5 sets
RX:
21 Toes to bar
15 Push-ups
9 Hang power clean @ 50/30kg

Open:
21 K2E or Tuck-ups
15 Push-ups
9 R. Swing @ 24/16kg

D. 10/10 Single-Leg RDL @ use KB or DB
20 Hip Thrust on floor
x 3 sets

2019.01.19. - szombat

A. Warm-up: Gymn. + In pairs:
300m Row
*partner shuttle Run
20 Alt. Shoulder taps in plank pos. (Face to face together)
x 4 rounds (2/2)

B. “Partner wod” Tc: 25’
For time:
50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person)
15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets

C. “Accessory”
12/12 KB Side bend
30 Russian Twist @ Plate or KB
40s. Reverse Plank hold
x 3 sets

2019.01.18. - péntek

A. Warm-up: Gymn +
3 Rounds of:
10m Monster walk (5-5m)
5 Inchworm
15 Air squat
15 GTOH with plate 5/10/15kg

B. “BIG CLEAN COMPLEX”
@ warm-up + only 2-3 attempt in 10-12 minutes.
*High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean + Hang squat clean + Tng squat clean + Push Jerk + High hang squat clean + Hang squat clean + Tng squat clean + Split Jerk

C. For time: Tc: 8’
RX:
3-2-1 Legless Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ 70/50kg

Open:
3-2-1 Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ easy weight

Cross:
5-4-3-2-1 Strict pull or Banded strict pull-up
10-8-6-4-2 Sumo Deadlift high pull @ with Kettlebell

D. “Accessory”
Rear delt fly with plates x 8-12 reps
Side plank x 45/45s.
x 3 sets

2019.01.17. - csütörtök

A. Warm-up: Gymn. +
EMOM 16’ - 4 sets
Min1: 15m Bear crawl (2x7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat

B. Every 2’ x 4 sets
8 Tng Deadlift @ 70-75% of 1RM
*Open/Cross : Double KB deadlift x 10-12 reps

C. For time:
45 Burpee
3/3 TGU @ you choose weight
30 Burpee
2/2 TGU
15 Burpee
1/1 TGU