Strong Body Blog

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

A)Work up to heavy in 10 min:
- 1 front squat
- 1 Push Jerk
- 1 split jerk

B) Metcon

3x 5’ AMRAP with 2’ rest

First: 14 db hang snatch, 7 oh squat 22,5/15 kg
Second: 10 Power clean@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target

C) Acc:

3-4 rds

10/10 one arm dumbell rows

10 barbell good morning

Wu: gymn+ shoulder and hip mobility

7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo

A:8 min Clean and Jerk Technik 
Open: pvc, technik bar
Rx: only bar
 

B:8minFind your 5 rm Touch and go clean and Jerk

C:For time
4rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up

D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold

Warm up: gymn+ shaolin in 10 min

A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger walk forth and back 10/10 m

B)AMRAP 28’ in team of 2:
* 1000 m row( one work,
one rest)
* 400 m run (together)
* 40 m walking lunges @double KB(one work)
* 40 Double KB deadlift(one work)
* 40 clap butterfly sit up

C)Strict sit up (L-sit,
plate overhead) 4x 12

A: Wu:amrap 6'

- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper

B: 8-10 min Practice

Butterfly pull up, hswlk, hspu, muscle up

C:8-10 min find your 3 RM push jerk 

D: Metcon

3 rds

15 push press open: 30-40/15-25 rx: 45-60/30-40 kg

8 sand bag/med ball oth

500 m run / 600 m row

E: Acc

3-4 rds

25 band biceps

25 band triceps