Strong Body Blog

Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee

A:10min: Find your 10RM Back Squat.... Start: 1rm 40-50%

B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)

C: Metcon

For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e

D:Acc

3rds
15 good morning w. bb
45 sec superman
no rest between set

Warm up: 5’ amrap
- 30 m Bear Crawl
- 20 Scapula Push up
- 30” Plank hold+ 30” Superman hold
In remaining time AMRAP Burpee@ warm up pace

A)3 sets:
- Half kneeling dumbbell hang clean+press x 5/5
- Narrow grip push up x 8-12
- Bottom up KB carry x 20”/20” 
- 45” Wall sit

90” rest

B)For time: TC:15’
21 Du dumbell squat clean

Run 400 meters

18 dumbells squat clean

Run 400 meters

15 db sq clean 

Run 400 meters

12 du squat clean

Run 400 meters

Weights: Rx: 15/22.5kg, Open: 10/20kg

C)Acc

2-3 sets: 12 Hollow rock +20” Hollow hold+20 Russian Twist@KB

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

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