Strong Body Blog

2023.08.18. - péntek

Wu:

3 rds

15 hswlk/ bear walk

6/6 one arm kb sumo deadlift high pull

12 lateral bos step overs

A)TGU

3x3/3 climbing

B)Rx: Strict pullup

2” hold at top
5x 4-6 reps
Open: Ring row with 2” hold at top
5x6-8

1’ rest

C: Wod

For time: TC:12’
Rx
- 30 Pullup
- 15 Box Jump Overs
- 20 CtB
- 15 Box Jump Overs
- 5 Bar MU
- 15 Box Jump overs
- 5 Ring MU
- 15 BJ Overs

Open
- 30 jumping pullup
- 15 BJO
- 20 Ring row
- 15 BJo
- 10 pullup
- 15 BJO
- 5 Pullup /C2B
- 15 BJO

D: Acc

3-4 rds
- 10 Barbell good morning
- 12 kettlebell russian twist
- 20”/20” side plank

2023.08.17. - csütörtök

A: 3 rds
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats

B:Practice 10 min

-hspu, hswlk, muscle up

C: Shoulder press

10-8-6-4-2 climbing weight

rx-open: barbell basic: double kettlebell

D:Wod

3x4 min Amrap

30 du, 70 su

6 devil jerk

12 cal row

1 min rest

D:Acc

3-4 set

20 double dumbell floor press

20 double dumbell row

2023.08.16. - szerda

Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber

A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight

B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat

2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat

1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B

C: Acc

4 rds
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)

2023.08.15. - kedd

A: 8-10min smr+gymn

B:3 light rds

-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb

B:3 set

max reps weighted push up

2 min rest btw set

C: "Kelly"

5 rds
400m run / 500 m row
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg

D: Acc

100 kettlebell russian twist 24/16 kg

every break 15 kb good morning

2023.08.14. - hétfő

WU:Gymn + Mob
3 rounds:
- 10 Goblet squat
- 5/5 KB Push press - light/medium
- 30 DU / 60 Single

A. Hang snatch

- work up to a heavy triple in 10-12 min

B: Front Squag

RX:

3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets

Rest 2'

C.Wod
Work for 15'

Buy in:
Run 4 rounds

then

AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO

D.Acc
100 Shoulder taps in hand plank

2023.08.12. - szombat

WU:Gymn + GAMES

A: 3 rounds:
- 20 barbell hip thrust
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups

B. "RANKEL"

AMRAP 20 min

6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight)
7 Burpee pullups (Open, basic: Banded or ring row)
10 Am swing (RX: 32/20kg Open: 20/12kg)
Run 200m / row 300m

C: Full Body streching

2023.08.12. - szombat

WU:Gymn + GAMES

A: 3 rounds:
- 20 barbell hip thrust
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups

B. "RANKEL"

AMRAP 20 min

6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight)
7 Burpee pullups (Open, basic: Banded or ring row)
10 Am swing (RX: 32/20kg Open: 20/12kg)
Run 200m / row 300m

C: Full Body streching

2023.08.11. - péntek

Warm up: gymn+ mobility

A: 3 light rds

10 snow angel

10 donkey kicks

10 cobra

10 scapular push up

B: Box step

4x12 barbell behind neck, climbing heavy

C: Wod

Every 5 min x4

400 m run / 500 m row

12 barbell lunges 30-60/20-40 kg

6 muscle up scaled: 4-6 bar mu basic: ring or bar pull up

D: Acc

3-4 sets

10/10 barbell side

15 barbell good morning

2023.08.10. - csütörtök

Wu: Gymn + hip mobility

A: 2-3 sets

25 banded good morning

10 hollow rock

10 snow angels

25 banded hamstring curls

B: Sumo deadlift

5x8 climbing heavy

C: Nessie

10 alt. dumbell devil press

20 alt. hang clean & jerks

30 dumbell oh lunges

40 t2b

800 m run / 1000 m row

40 pull up

30 dumbell oh lunges

20 alt. hang clean & jerks

10 alt. devil press

D: Acc

3-4 sets

16 biceps hammer curls

16 goblet dumbell biceps

2023.08.09. - szerda

Wu:

2 -3 sets

50 jumping jack

10 shoulder taps in hspu pos.

10 kang squat

50 mountain climbers

A: Practice

8 min

handstand walk

butterfly pull up

muscle up

B: Shoulder press & jerk

3x8 shoulder press 70-75%

3x5 push jerk

C: Wod

3-6-9-12-9-6-3

shoulder to overhead

burpee box jump 60/50 cm

every after rds 250 m row

Weight:

Rx:60/40

Open: 50/30

Scaled: 40/25

Basic: Double kettlebell or dumbell

D: Acc

3 set

30 bb good morning

60 sec slam ball bear hug hold