Strong Body Blog

Warm up: gymn + shaolin in 10’

A) OTM 12’
Odd: Double KB floor bench press x 10-12
Even: Strict pull up x 3-6 *
* Rx: weighted if too easy; Open: with band

B)Fran TC: 10’
21-15-9 reps for time:
- thruster **
- kipping pull up
** Rx:30/40 kg, Open: 20/30 kg or plate

C)Wallball 75 reps for time
every minutes beginning with 25 DU/ 30 SU

D)Roman DL 3x10@barbell+ weight

Warm up: gymn+9’ EMOM
Min 1- One-arm ring row x 6/6 
Min 2- OHS, facing the wall x 12
Min 3- One-arm hang x 15”/15” *

*Open: 30” active hanging

1)Work up for heavy single in 10-12’:
1 hang squat snatch+ 1 tng squat snatch from ground

Open: power Sn

2)3 rft:  9/6/3 reps/ arm:
single arm KB high pull (9 with left, 9 with right) **
overhead squat (9 with left, 9 with right)**
6,6
3,3

**Rx:20/16 kg, Open: 16/12 kg

3)7’ AMRAP burpee to target

4)Atomic sit up 3x10 reps
Rx:15/10 kg, Open: 10/5 kg

Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal

1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’

2)Front squat E2’
Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM
(Open: 5x3 )

3)4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee 
30 DU **

* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU

4)1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up

Gymn + wu

A) 5 sets (each side)
2 candlestick roll to pistols + 6-12 pistols
(Don't touch the ground with the other leg)

B) EMOM 30' - 6sets
1) 13/10 cal ski
2) 5/5 kb snatch
3) 13/10 cal row
4) 5/5 kb thrusters
5)30" wall sit