Strong Body Blog

WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy

A.
3 rounds for quality:
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)

B.
E90" - 3 sets (speed focus)
3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)

C.
EMOM 10'
- 10-12 burpees (Open: 8-10 burpess)
...then immediately:

AMRAP 15'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)

WU: 5' gymnastic, then....

 3 slow rounds:

- 10 Empty bar thruster
- 100 Single Under
- 15 Sit up

A. Work up to a heavy set in 10’

Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex

B. 3 rounds : (max load)

- 5 UB shoulder press with BB
- 10 step front rack lunges (same weight)
- 20 burpees over the bar

1' rest

C. AMRAP 15’

- 15 pull-ups
- 10 box jumps
- 15 air squats
- 10 box jumps
- 15 T2B (Open: K2E or Leg raises)

A: 8 min gymn+mobility

B: 8min running school

C: Every min, for 10min (5sets)

odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up

D:"RunTrack"

Rx: Every min 200m run x10
Open: every 90 sec 200m run x10

E: Streching, focus hamstring and full leg

A:Gymn+mobility+strech

B:3light rds

20 flutter kicks
5 hand climbing
10 snow angel
5 get up jhonnie
20 dead bug

C:Power Pack climbing 

For Time
10-8-6-4-2
Strict Press
Strict pull up
Front squat

D: Amrap 6'

14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg
14 hrpu
14 jump lunges

2 min rest

Amrap 6'

5/5 one arm kb or db clean and jerk Rx:24/16kg Open: 16/12kg
5 hr burpee
10 Rx: pistol Open: jump air sq

E: 3rds

20 hollow rock
20 inverse hollow rock