Strong Body Blog

2024.04.06. - szombat

SMR & GYMNASTIC & MOBILITY

A: 3 rds

8/8 scorpio

8/8 one leg bridge thrust

8 scapula pull up

4/4 one leg burpee

B: Metcon

7 cluster

20 burpee box jump over

500 m run /650m row

7 cluster

20 burpee box jump

500 m run / 650 m row

7 cluster

20 burpee pull up / burpee ring row

500 m run / 650 m row

7 cluster

20 burpee t2b/k2e/k2c

500 m run / 650 m row

7 cluster

20 target burpee

500 m run / 650 m row

Lvl 1: 60-70 / 40-50 kg

Lvl 2: 40-50/ 25-35 kg

Lvl 3: 20-30 / 15-20 kg

Lvl 4: choose du kb or db / burpee ring row

C: Acc

3 rds

16 oh barbell sit up

16 barbell windshield

2024.04.05. - péntek

SMR & GYMNASTIC & MOBILITY

A: 3 sets

10 dead bug

8 down up

6 alt lunges

4 shoulder taps in hs pos

2 wall climb

B: Strenght Metcon

every 7 min x 5= 35 min

400 m run/ 500 m row
10 bench press 50-90/15-50 kg / floor press kb/db
8 sand bag/ slam ball over shoulder
6 sand bag/ slam bal squats
3 ring mu / burpee pull up

C: Acc:

3-4 set
15 ring biceps curls
15 sttb
15 band triceps
15 band good morning

Streching

2024.04.04. - csütörtök

SMR + General warm-up + mobility

3 sets:

6/6 Half kneeling press @ light KB
10 scapula pull-up
20" HS hold

B. Lifting- Push jerk from rack

1. Find your daily heavy 1 rep in 6'

Emom 5'

3 reps @ 80-85% of your daily heavy

2. Alternating Press

3x12 (6/6) @ Double KB

C. WOD:

4 rounds for time:

300m row
5 Bar MU / 10 Pull-ups
10 Deadlift @ 60/80kg
15 Box jump-overs

D: Acc

3-4 set

max barbell biceps curls

max barbell triceps

2024.04.03. - szerda

SMR + General warm-up + mobility

2 sets @ light KB - 8/12kg
6/6 Single-arm R. swing
6/6 Singel-arm front rack squat
6/6 Single-arm strict press
6/6 Single arm bent over row

B. Lifting - Clean complex

In 8 minutes find your daily max weight:

1 hang clean + 1 front squat + 1 tng clean

2. Clean pull - 4x4

C. 3 x Amrap 3' / 1' rest

10 HSPU
10 Front squat @ 35/50kg
MAX reps alt. single-arm devil press in remaining time @ 15/22,5kg

D. Accessory, 3 sets for quality:

10/10” one arm hand stand hold

20" Dual KB OH hold

2024.04.02. - kedd

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

2024.03.29. - péntek

A. Warm-up: Gymn. +

EMOM 12’
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 10/10 one leg rdl with kb
Min3 - 40s alt box step
Min4 - 15/15 kb halo

B: Metcon

Buy in: 1000 m run/row

50-40-30-20-10

- Gtoh w plate 20/10
- Abmat sit up
- Am swing 16-24/8-16
- Med ball squat clean 9/6

Out: 1000 m run/row

C: STRECHING

2024.03.28. - csütörtök

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

2024.03.27. - szerda

A. Warm-up: Gymn. +
6x500m Row (women 350m)
*work / rest 1:1
(I go, you go...if you are in couple)

B. “Clean complex”
EMOM 15’
Hang power clean + Hang squat clean + Tng squat clean + Jerk
*increase weight every 3 min.

C. “Unbroken” - Double KB in front rack
10 Alt. Lunges steps
10m Carry
10 Front sqat
10m Carry
Rest 60-90s.
x 3 sets

2024.03.26. - kedd

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

2024.03.25. - hétfő

A. Warm-up: Gymn + Amrap 8’
50 Double-unders / 100 Single-unders
10 Reverse snow angel
5/5 Half kneeling KB strict press @ easy
10 Kang squat @ without weight

B. Max unbroken Double-unders
*only 2-3 attempt

C. “DT” with box
5 Rounds for time:
1 Round of “DT”
15 Box jump @ 60/50cm
Tc: 15’

Weights:
RX: 45/30kg
Open: 30/20kg

“DT”
12 Deadlift
9 Hang power clean
6 Stoh

D. “Accessory”
Banded good morning x 20 reps
Handstand hold x 60s.
x 3 sets