Strong Body Blog

2023.10.11. - szerda

A. Warm-up:

10-10m Single arm Front rack duck walk @ easy KB
5/5 KB windmill @ easy KB
60s. Plank

x 3 rounds

B. For time:

30 Double KB hang power clean @ heavy
24 Alt. Pistol squats
15 Double KB hang power clean @ heavy
12 Alt. Pistol squats

Tc: 6’

C. EMOM 18’

0-5min.: 3 Squat clean @ 70/50kg
5-6min.: 12-15 Kipping HSPU/ pike push up / hrpu
6-11min.: 2 Squat clean @ 85/60kg
11-12min.: 12-15 Kipping HSPU
12-17min.: 1 Squat clean @ 100/70kg
17-18min.: 12-15 Kipping HSPU

D. 3 sets
10 Pendlay Row @ moderate weight
20 Tuck ups

Rest as needed

2023.10.10. - kedd

A. Warm-up: EMOM 9’

Min1: 1 Wall climb + 30 Double unders (50 single unders)
Min2: 15 Am. Swing @ easy KB
Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold

B. “Sprint wod”

For time:

100 DU (open 150 SU)
/24 Alt. Dumbbell Snatch @ heavy!
50 DU (open 75 SU)
12 Alt. Dumbbell snatch @ heavy!

Tc: 5’

C. Power snatch warm-up + technic in 8 minutes

Then..

RX: EMOM 10’

1 Power snatch + 2 Box jump (85-90% of 1RM PS)
Box jump: 100/80cm

Open: EMOM 10’
3 Power snatch + 3 Box jump (Moderate weight)
Box jump: 60/50cm

D. “Unbroken” @ 40/25kg

10 Barbell good morning
10 Back neck reverse lunges
10 Jumping squats

Rest 60-90s.

x 3 rounds

2023.10.09. - hétfő

A. Warm-up:
5’ Gym.
+
60s. Shuttle Run (15m)
30s. Rest
x 3 sets with increasing volumen!

B. EMOM 10’

5 Strict HSPU + 5 Strict C2B pull-ups
Open: 7 Push-ups + 7 Double KB sumo DL high pull

C. Metcon

45 Clean & Jerk @ 30/45kg
45 T2B (open: K2E)
45 Thruster @ 30/45kg
45 Lateral burpee

D. Acc
60s. Weighted wall sit with 20/10kg plate
60s. Amrap Plank to push-ups

Rest 60s.

x 3 rounds

2023.10.07. - szombat

A. Warm-up: Gymn. + 2 sets of:

400m Run

20 Lateral box steps @ 60/50cm

10 Down-ups

B. 5 Rounds for time:

200m Run / 250 m row

15 Box jump-overs @ 60cm

TC: 15’

Rest 5:00

C. 5 Rounds for time:

400m Row / 500 m row

15 Wall ball @ 9/6kg

TC: 15’

D. Accessory:

30s. Dead hang on bar

10/10 KB Side bend @ heavy!

x 4 sets

2023.10.06. - péntek

A. Warm-up: Gymn. + Amrap 8’

10/10 Single-Leg RDL

5/5 Hang clean + Jerk @ easy KB

10 Cossack squats

10 V-ups

B. Practice:

Rope climb (Legless)

Pegboard

C. 5 Rounds for time: TC: 20’

1 Pegboard or 1 Seated Legless Rope climb

20 Burpee

10 Alt. Hang Snatch

10 Alt. Hang clean + Jerk

*use heavy dumbbell!

D. Accessory:

Strict T2B x 10 reps

KB windmill x 10/10 reps @ moderate weight

x 2-4 sets

2023.10.05. - csütörtök

A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold

x 3 rounds

B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets

C: Metcon

10 rds

3 wall walk

4 atomic sit up w.plate 15-20/5-10 kg

5 clap push up

6 jump squat w. Plate

D:Acc

3x 30 band triceps

E.Stretching with Coach

2023.10.04. - szerda

A. Warm-up:

10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight

x 3 rounds

B. Amrap 18’

200m Run
6 Muscle-ups (Open: Burpee Pull-up)
12 Am. Swing @ heavy
18 Wall ball @ 9/6kg

C. Dead stop Deadlift x 5 RM

- focus on perfect start position!

D. Acc

3-4 rds

10 hollow rock

10 sec hollow hold

10 v-up

no rest btw sets

2023.10.03. - kedd

WU: 3-5’ gymnastic
3 rounds:
10 Ring row
10 Jumping squat
10 KB Shoulder press - light

A. 3 rounds:
45" MU (ring or bar) (Open: pullup)
45" rest
45" Ring dips (Open: Banded or Dip on box)
45" rest
45" OH Walking lunge 20/10kg (Open: 15/10)
45" rest

B. EMOM 10'
Rx: 2 Power clean + 1 Jerk (Split or Push)@70-80%
Open: 2 Power clean + 1 Jerk (Split or push) - medium for practice

C. EMOM 15' (5 rounds)
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)

...then immediately...

3 rounds for time:
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)

D: Acc:

3-4rds

12-15 dumbell floor biceps

15 floor skull chrusher

2023.10.02. - hétfő

WU: 5' gymnastic, then...

3 slow rounds:
8 Snow angel
4/4 Cossack squat
8 Lying shoulder dislocation with pipe
8 OHS with pipe

A. E90” - 5sets

Rx: 3 Power snatch @70%
Open: 3 Power Snatch - practice

B. E2' - 5 sets

Rx:5 Back squat @75% 1RM
Open: 6-8 Back squat - medium weight

C. AMRAP 8'

4 Squat clean 60/40kg (Open: 40/25kg)
8 Box Jump
12 Situp

D. 3 sets:

Work in 2' :

20 Power snatch 40/25kg (Open: 15reps - 25/15kg)
Max reps DU in the remaining time from 2 minutes (Open: Single unders)

90” rest

2023.09.30. - szombat

WU:3-5’gymnastic
3 rounds:
5 Walkout
10 Slow push up
10 Lunge

A.Practice
12’ skill:
Choose 2 excersises from this list and prcatice them in 6-6’
- DU
- Pullup variations(kipping, butterfly, C2B)
- MU on ring or bar
- Skin the cat
- Feestanding HS
- HSPU
- HS walk
- T2B

B.Wod
AMRAP 30’
18 Wall Ball
8 Burpee 2KB Box Step Over 2x24/16kg (Open: 16/12-8kg)
15 Am.Swing 24/16kg (Open: 16/12-8kg)
8 Hang power snatch 50/35kg (Open: 35/25kg)
12 Reverse Lunge 50/35kg (Open: 35/25kg)

C.
3 rounds:
1:00 Hollow hold
1:00 Plank
No rest between rounds