Strong Body Blog

Wu: gymn+ mobility

A: 2rds
25 cal row
25 band good morning
25 hip trust

B: 12 min Find your daily max 
1 RM Sumo deadlift

C: For time
50 shoulder press 40 /30/25kg

D:EMOM 20
-15/12 cal skierg
- 3-7 sand bag or slam ball clean+ over to shoulder
- 20 m lunges du kb Rx: oh 24/16 open: front rack 20/16/12
- rest

E: SMR
 

Wu: Gymn+
Amrap 7'
20 dead bug
20 invers dead bug
10 squat rock
30 jumping jack

A: 10 min
Hspu, Hand stand walk practice

Rx: Amrap 10'

15 m 

1 pegboard / 1-3 bar mu

B: Emom 30'
- 50 du/ 100 simple
- 12 alt box step w. du heavy kb
- 15/12 cal row
- 10-15 hrpu + 15-20 air sq
- 30 sec hollow rock

C: Streching, SMR

1. 3 sets

• 6/6 single arm DB bench presses

• 8 scap pullups

• 4 inchworms

2. 5 sets

• 5 narrow grip bench presses @75-80%
3. EMOM 18’

   1. max kipping pullups

   2. 8 thrusters @40/30

   3. Rest

4. 5 sets

• 12 alt gorilla rows

• 30/30” side plank

1. For quality complete:

• 60 box step ups

*every 20 reps complete:

• 10 birddogs

• 5/5 single leg hip thrusts on box

2. In a 12’..

..find your heavy 3 rep max deadlift

3. ‘SB 12th Birthday’ / 12 rounds

• 100m shuttle run

• 8 double KB front rack walking lunges

• 8 double KB deadlifts

• 16 DU’s

4. 3 sets

• 24 alternating biceps curls and presses

• 12/12 hip thrusts in side plank pos.