Strong Body Blog

A) Warm up: games

B) 'Otis'
AMRAP 15'
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses.

C) 5 rounds, in teams of 2 
A: planking ,while
B: 2*30m sandbag or slam ball carry

D) 3 rounds of
- 15 Vups
- 15" L-sit on parallette
- 15 sit ups

A)Gymn + 4 RNFT:
- 6 bb thrusters
- 8 bb muscle cleans
- 10 rev lunge

B) E2' for 12' - 6 sets , climbing
6 hang squat clean

C) EMOM 16' - 4 sets
1) 2 legless / 3 rope climb asc.
2) 20-12 pistols
3) 2*6 m HSW ( open : wall walk or lateral hsw around the box )
4) 14 alt. DB! snatches

D) 3 RFT:
- 12 OHS @45/30 (open: bb)
- 6 facing burpee (new open standard)

A.
WU:
400m slow run
3 rounds:
- 8 Shaolin
- 12 Pushup
- 12 KBSDHP

B.
Warm up for Clean & Jerk

C.
Work in pairs:
AMRAP 30 minutes
- 201 m Running with medballs together
- 8  Clean&Jerk RX: 60/40kg, Open: 45/30kg
- 8 T2B (Open: K2E or Leg raises)
- 20 Wall Ball

Run together then partner 1 begins the first excersise then partner 2 does second one and then partner 1 does again the third one. The next round begins with the run together then partner 2 begins th next excersise...

D.
Tabata "core":
4 rounds:
20" Hollow rock
10" rest
20" Arch rock
10" rest

A. Warm-up: 

EMOM 8’ 
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups 

B. Rope climb technic in 5 minutes

Then...

4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy 
2 Rope climb 

Tc: 8 min. 

C. In 10 minutes: 

Split jerk 1RM - from rack
Open: Split jerk practice 

D. “Partner workout”

For time: 
1500m Row 
*partner double KB Overhead hold