Strong Body Blog

2023.11.14. - kedd

WU: 5' gymnastic, then....
3 slow rounds:
- 10 Medball squat clean
- 10 Thruster with MB
- 10 Sit up with MB
- 10 Ring row

A. E90" - 5 sets
5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight)

B. E90" - 3 sets
2 Front squat @85-90% (Open: 3-4 - heavy)

C. EMOM 9'
- 2 Wall Climb
- 10 Srict T2B (Open: 8-10 Strict K2E or Knee raise)
- 20 Russian swing 28-32/20kg (Open: 20-24/12-16)

D. Metcon

AMRAP 12'
20 OHS 50/35kg (Open: 35/25)
Then...
4 rounds:
10 HSPU (Open: box or Z-press)
15 Pullups
Then...
20 Thruster 50/35kg (Open: 35/25)

2023.11.13. - hétfő

WU: 5' gymnastic, then...
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe

A. E90" - 5 sets
5 TnG Power Clean @60% (Open: 3-5 reps – medium weight)

B. EMOM 8'
- 5 double KB russian swing 2x12/20 (Open: 2x8/12-16)
- 5 Thruster 2x12/20 (Open: 2x8/12-16)

C. Metcon

21-15-9 reps of:
- WB
- Pull-up
- Burpee Box Jump Over
- Power Snatch 40/25kg (Open: 30/20)

TC:17'

D: 3-4 rds

10-15 barbell good morning

2023.11.11. - szombat

WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat

A: Front Squats

4-5 rds

8-10 reps ( choose weight)

B: Partner metcon
300 simple under (partner hip thrust hold)
60 back squats 40-60/20-40 kg (partner plank hold)

250 simple under ( hip thrust hold)

50 clean ( partner right side plank hold)

200 simple under (partner hip thrust hold)

40 thruster (partner left side plank hold)

150 su

30 push press (partner hs hold)

100 su

20 c&j (partner hollow hold)

50 su

10 snatch (partner wall sit hold)

Streching

2023.11.10. - péntek

Warm up: 3 sets:
30” HS hold
14 Bird Dog
20 Shoulder taps in plank
10 light Kb am swing
10 cossack squat

Then: 8 min practice Hswlk

B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik)

C: Metcon

3-4 Rounds for Time

400 meter Run / 500 m row

21 Sumo Deadlift High-Pulls 30-40/ 20-30 kg

12 Burpees over Bar

D:5x 10 good morning, w bb

2023.11.09. - csütörtök

warm up: gym+shoulder mobility

A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel

B: E2mom 10’

10/10 du kb split sq fr rack

20 alt gorilla row

C: Partner wod

800 m row

90 push up ( partner hollow hold)

90 wall ball ( partner plank hold)

90 box jump ( partner wall sit hold)

800 m row

D: Acc

3-4 rds

10-15 barbell biceps

10-15 barbell triceps

2023.11.08. - szerda

WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press - light

A.E2MOM 10' - 5 rounds
- 6/6 KB step ups 2x12/20kg (Open: 2x8/16)
- 50 DU (80 Single)

B. E2MOM 10' - 5 rounds
- TnG Deadlift 5 reps 100/70kg (Open: 70/50)
- 30 Butterfly Sit-ups 10/20kg plate

C. For time:
50 reps Back Squat @60% 1RM (Open: medium-light weight

D. AMRAP 3'
- 1,2,3,4... push-ups
- 2,4,6,8... mountain climbers

2023.11.07. - kedd

WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy

A. With a continuously running clock complete the following:
- In 7’ find your 3RM Push press ( Open: practice - 3-5 reps)
- In 5’ find your 2RM Power jerk (Open: practice – 2-4 reps)
- In 3’ find your 1RM Split jerk (Open: practice – 1-2 reps)

B.E90" – 9 min
- 8 Bench row (Open: medium weight)
- 40 DU + 12 T2B (Open: 60 Single + 10-12 K2E or knee raise)

C. Metcon
AMRAP 7' Ladder
2-2,4-4,6-6,.....
Deadlift 80/50kg (Open: 60/40)
Lateral Burpee

Rest 3 min

AMRAP 7' Ladder
2-2,4-4,6-6,....
Hang power clean 50/35kg (Open: 40/30)
HSPU (Open: Box HSPU or Z-press)

2023.11.06. - hétfő

WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat

A.Squat snatch: Find your daily heavy double in 10 min
Then:
2 x 2 @90% of daily heavy double
2 x 3@80%

B.Emom 7’

5 BSQ 65-70%

C.Metcon
AMRAP 12’
15Thruster 50/35 (Open: 35/25)
12 HSPU (Open: Box HSPU or Z-press or Box pushup )
9 C2B pullups (Open: pullups, jump, box, band)
6 Squat snatch 50/35 (Open: squat or power 35/25)

D: 3 rds

16 alt. Du Dumbell biceps

16 alt. Du dumbell triceps

2023.11.04. - szombat

WU:Gymn + Mob

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

A: Emom 10’

- 16-20 alt. du kb Z press

- 12-16 alt. Pistol Rx:+ weight

B: Pertner workout

100 cal row

8 rds

20 du kb swing

10 du kb lunges

60 cal row

8 rds

16 alt kb hang clean & jerk

16 alt v ups

20 cal row

8 rds

12 du kb snatch

12 burpee

Streching

2023.11.04. - szombat

WU:Gymn + Mob

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

A: Emom 10’

- 16-20 alt. du kb Z press

- 12-16 alt. Pistol Rx:+ weight

B: Pertner workout

100 cal row

8 rds

20 du kb swing

10 du kb lunges

60 cal row

8 rds

16 alt kb hang clean & jerk

16 alt v ups

20 cal row

8 rds

12 du kb snatch

12 burpee

Streching