Strong Body Blog

2018.07.13. - péntek

A. Warm-up:
90s. Row
5 Inchworm
10/10 Single-arm KB clean
45s. Plank
x 3 rounds

B. EMOM 10’
RX:
Odd: 3 Strict HSPU + 6 Kipping hspu
Even: 4-6 D-ball or Sandbag over to shoulder

OPEN:
Odd: 3 Kipping HSPU + 6 Push-ups
Even: 4-6 D-ball or Sandbag over to shoulder

Rest 5’

EMOM 10’
RX:
Odd: 1 Legless rope climb + 2 Rope climb
Even: 10 Push press @ 70/45kg

OPEN:
Odd: 2 Rope climb
Even: 10 Push press @ 50/30kg

C. 500m Row
20 See-saw KB floor press @ heavy KB
60/60s. Side plank
Rest 60s.
x 3 rounds

2018.07.12. - csütörtök

A. Warm-up:
3 rounds of:
12 Down ups
6/6 Single Leg glute bridge on floor
12 jumping squats
50m KB goblet carry (kb don’t touch the chest)

B. In 10 minutes:
RX: Cluster 1RM

OPEN: Cluster + Thruster @ moderate weight
x 7 sets

C. For time:
12-9-6 Cluster
400m Run btw. sets

RX: 70/45kg
OPEN: 50/30kg

Tc: 16’

D.
30/30s. Single-arm KB front rack hold @ 24/16kg
30s. Arch rock
Rest 30s.
x 4-5 rounds

2018.07.11. - szerda

A. Warm-up: Amrap 6’
50 Mountain climbers
1/1 TGU @ 12/8kg KB
10 Scapula pull-ups
10 Banded good morning

B. Amrap 15’
RX:
10m Walking Russian swing
10m Handstand walk
10m Burpee broad jump
10m Tiger walk

OPEN:
10 Walking Russian swing
10m Tiger walk
10m Burpee broad jump
10m Bear walk

C. Every 2’ x 4 sets
10 Unbroken deadlift @ 70% of 1RM

D. For time:
25 Toes to bar
25 Knee to elbow
25 V-ups
25 Sit-ups

2018.07.10. - kedd

A. Warm-up:
5-7 mins. SMR
+
3 Rounds of:
10 Medball clean @ 6/9kg
3 Broad jump
30/30s. Side plank

B. For time:
RX:
15-12-9-6-3 Heavy wall ball 12/9kg
5-4-3-2-1 Muscle-up (Ring if it possible)
TC: 9’

OPEN:
15-12-9-6-3 Wall ball 9/6kg
10-8-6-4-2 Pull-up or Inverted Ring row
TC: 9’

C.
RX:
Power clean Daily max in 10’

OPEN:
Power clean x 3 reps @ same weight
x 6-8 sets

D. 2 Rounds for max distance:
3’ Row
1’ Rest
3’ Run
1’ Rest

2018.07.09. - hétfő

A. Warm-up:
8-10mins. Running warm-up

B. EMOM 10’
RX:
Odd: 40-50 Double-unders
Even: 5 TNG Squat snatch @ you choose weight

OPEN:
Odd: 35s. Amrap Single-unders
Even: 5 TNG snatch @ you choose weight

C. Front squat
3x12 reps @ 55-60% of 1RM
Rest 2:00 btw. sets

D. Double KB or Dumbbell OH carry 250m (5 oda-vissza teljes terem)
*every brake do 15 hollow rock penalty

2018.07.07. - szombat

WU:Gymn + Mob
3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups

A.
Proper warm up for the WOD

B.
"RANKEL"
AMRAP 20 min

6 Deadlift (RX: 100/70kg Open: 70/40kg)
7 Burpee pullups (Open: Banded or ring row)
10 Amswing (RX: 32/20kg Open: 20/12kg)
Run 200m

2018.07.06. - péntek

WU:Gymn + Mob
3 rounds:
- 5/5 KB Around the head
- 10 Opposite arm-leg raises in tiger crawl position
- 8/8 One-leg Hip thrust

A.
RX: Work up to an 1RM-ish in Power Jerk from rack in 10 min
Open: Power jerk practice - 3 reps of sets

B.
E2MOM 10'- 5sets
- 5 Power clean - @60% 1RM push press (Open: light weight)
- 5 Push Press - @60% 1RM push press (Open: light weight)

Rest in the remaining time from 2 min

C.
7 sets - 1'work/1'rest
5 + 10m back and forth shuttle sprint + Max reps burpees

D.
Accumulate 100 BND Hip thrust
At every break do max time hollow hold

2018.07.05. - csütörtök

WU:Gymn + Mob
3 rounds:
- 10 Cossack squat
- 10 Russian swing
- 10 Sit ups

A.
Power clean + Hang power clean + Push jerk: 5 x 1+1+1
RX: climbing for a heavy set
Open: practice the complex - across
rest 60-90 sec

B.
Push press
Rx:
3 x 5 ism. @70% 1RM
2 x 3 ism. @80%
Open:
5 x 5 - medium weight - across
Rest 90'

C.
RX/Open:
In every 5 min - 4 sets
Run 400m
20 WallBall (Open: 15 WB)
15 Situp with ball (Open: 12 Situp w/ ball)
Rest in the remaining time

2018.07.03. - kedd

WU:Gymn + Mob
3 rounds:
- 10 Goblet squat
- 5/5 KB Push press - light/medium
- 30 DU / 60 Single

A.
Hang snatch from beyond the knee - work up to a heavy triple in 10-12 min

B.
Front squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets

Rest 2'

C.
Work for 15'

Buy in:
Run 4 rounds around the parking place (~ 1700m)

AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO

D.
100 Shoulder taps in hand plank

2018.07.03. - kedd

WU:Gymn + Mob
3 rounds:
- 8 Wall facing OHS
- 10 KB SDHP
- 10 Scapula pullups

A.
Snatch mobility + wu: Snatch sots press in recieving position 3 x 5

B.
Power snatch + OHS: 5 x 2+2
RX:climbing for a heavy set
Open: practice with a managable weight
rest 60-90 sec

C.
Deadlift
RX:3 x 3 @80%
Open: 3 reps of sets with increasing weight until the RX group ends

D.
30 Strict T2B (Open: Strict K2E or Leg raises or knee raises with controlled
TC: 4 min

E.
AMRAP 4'

Sprint 200m
15 Deadlift 70/50kg (Open: 45/30kg)
AMRAP HSPU (Open: AMRAP Box HSPU)

- rest 1 min

AMRAP 4'

Sprint 200m
16 Alternating KB Snatch from ground 24/16kg (Open: 20 Am.swing 16/12kg)
AMRAP C2B Pull-ups (Open: AMRAP Banded Pull-ups or ring rows)