Strong Body Blog

A. SMR + Gymn. + Amrap 6'
10-10 Upright rows
8-8 Cross body deadlifts
12 Cossack squats
@easy kb

B. E2' for 14'
40 DU's / 100 Simple unders
2 Power Snatches @70% of 1RM

C. 5 sets of:
6 Snatch grip shoulder presses btn @choose the weight
6-12 Strict pull- ups

D. Acc

EMOM 10'
ODD: 10 AB wheel roll outs
EVEN: 45" Ring push- up hold

A. Warm-up: Gymn. + 

EMOM 12’ 
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 8/8 Cross body KB deadlift 
Min3 - 40s. D-ball hold in bear hug 

B. 3 Rounds, for quality: 
12 Dead stop sumo deadlift high pull w. KB 
3 Wall climb w. 3s. pause at the top 
Rest 60-90s. btw. rounds 

C. Deadlift 10RM in 8-10 mins. 
*good warm-up and only 2-3 attempt 

D. Metcon

3 rds
25 wall ball
16 alt kb one arm swing
8 kb facing burpee
4 strict ttb
 
then

Amrap 5’ 
10 bb biceps
10 bb triceps
10 band biceps
10 band triceps

A. Warm-up: 
60s. Shuttle Run 
10 Alt. Toe touch in push-up pos. 
15 PVC OHS 
1/1 TGU @ easy KB 
x 3 sets 

B. “Snatch Complex”
1 Power snatch +  2 hang squat snatch + 3 OHS  
*climbing weight / open practice

C. Amrap 14’ 
RX: 
9 OHS @ 45/30kg 
7 Strict HSPU 
5 Burpee T2B 

Open: 
9 Front squat @ 45/30kg
7 Kipping HSPU 
5 Burpee T2B 

D. “Accessory”
Upright row x 10/10 reps @ KB or DB 
Band pull-apart x 12-15 reps 
x 3 sets

Warm up: gymnastics

A:TRX complex: 3-4 sets:
- 8-10 hip lift
- 10 mountain climber
- 5-7 push up

B:10’ min gymnastics practice

C: Metcon :5 rft:
- 5/4/3/2/1 man maker with kb choose weight
- 12 kb facing burpee
- 24 air squat
- 12 abmat sir up@ medball
- 3 rope climb/2 legless

D:3 rft:
- 8/8 russian twist kettlebell
- 20 hollow hold
- 20” superman hold