Strong Body Blog

A. Warm-up: Gymn. + In pairs: 
300m Row 
*partner shuttle Run
20 Alt. Shoulder taps in plank pos. (Face to face together) 
x 4 rounds (2/2) 

B. “Partner wod” Tc: 25’ 
For time: 
50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 
15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets

C. “Accessory” 
12/12 KB Side bend 
30 Russian Twist @ Plate or KB 
40s. Reverse Plank hold
x 3 sets

WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
 
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
 
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
 
C.Metcon
AMRAP 25’
80 DU (160 SU) 
12 Am.Swing 32/24kg
12 C2B/ open pull up
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball

A. Warm-up: 
Easy “Amrap” in 8 mins. 
10m Walking Lunges 
10 V-ups
10 PVC OHS 
45s. Handstand hold 

B. Power snatch - warm up to 50-60% of 1RM 
Then..
For time:
10-8-6-4-2-4-6-8-10 reps of:
Unbroken Tng Power snatch @ 50% of 1RM Snatch 

C. Every 2’ x 5 sets 
Back squat x 5 reps @ 70% of 1RM 
Strict pull-up x 10 reps (ring row x 15-20 reps) 

D. “Accessory”
BB Bent over row x 8 reps @ heavy 
Single-arm Push-up hold x 30/30s. 
x 3 sets

A. Warm-up: 
15 Double-unders
5 Inchworm
x 3 rounds 
No rest

15 Double-unders
5 Goblet squat 
x 3 rounds 
No rest 

15 Double-unders 
5 “kelj fel jancsi”
x 3 rounds 
No rest 

15 Double-unders 
5 Burpee 
x 3 rounds 

B. For quality: 
18-15-12-9-6-3 reps of:
Push-ups on paralette or KB 
Inverted row on barbell 

C. “Partner wod” For time:
100 Wall ball @ 9/6kg 
100 Double-unders 
100 Front squat @ empty BB 
100 Cal row 
*you can change anyhow! 

D. Stretching