Strong Body Blog

2023.07.27. - csütörtök

A. Warm-up:
100 Single-unders
10/10 Single-Leg RDL @ without weight
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar
x 3 rounds

B. Romanian Deadlift

5x8
medium/heavy weight

C. Wod

RX: Amrap 14’
90 Double-unders
75 Wall ball 9/6kg
60 T2B
45 Push-ups
30 Alt. DB snatch 30-22.5 / 22,5-15kg

Open: Amrap 14’
180 Single-unders
75 Wall ball 9/6kg
60 K2E or V-ups
45 Push-ups
30 Alt. DB snatch 15 / 10kg

D. 3-4 sets of:
15-18 Empty BB biceps curl
15/15 KB side bend @ heavy!
Rest 60s. btw. sets

2023.07.26. - szerda

A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg

B. Push Jerk climbing heavy, floor the start
5x6
Rest 60-75s. btw. sets

C.Wod
Then..
For time:
RX:
50 Box jump 60/50cm
40 Push-ups
30 Hang power clean 70/45kg
20 Back squat
10 Clean & Jerk

Tc: 16’
*Open weight: 50/30kg

D. “Partner row”
Max distance row in 8 minutes!

- you can use only arm!
-partner 90 degree squat hold!

-you can change whenever!

2023.07.25. - kedd

A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold

B. Practice in 5-8 min.
Strict Ring MU or Double-unders

C.5x6

Shoulder press climbing heavy

D. In 10 minutes:
RX:

5 Rounds:
35 Double-unders
15 Power snatch 35/20kg BB
In the remaining time:
Max reps Ring MU

Open/ basic:

4 Rounds:

70 Single-unders
15 Power snatch 30/15kg BB
In the remaining time:
Max reps Target burpee

D. Accessory

3 min

D-ball or Sandbag hold in bear hug heavy!
every brake do 16 Alt. double KB pendlay row

2023.07.24. - hétfő

A. Warm-up: Gymn. + 3 sets
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)

B. Every 2’ x 5 sets
Back squat x 5 reps 70-77.5%

C. Amrap 3’
RX:
1 Bar MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00

x 3 rounds! (3x3 min. Amrap)

Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00

x 3 rounds! (3x3 min. Amrap)

D. 8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.

x 3 sets

2023.07.22. - szombat

Wu:

3 sets

20 m bear walk

10”s”

20 m tiger walk

10 tempo sq 311

Puppy:

5 sets

16-20 Front rack Barbell box step 40-60 cm

20 jump squat

90-120 sec rest

Wod:

10 rds

6 kb dead snatch left arm + 6 kb oh lunges left arm

6 kb dead snatch right arm + 6 kb oh lunges right arm

12 cal cardio

6 burpee + T2b/k2e

6 atomic sit up 20/10 kg plate

Streching!!!

2023.07.21. - péntek

Wu:

2 sets

6/6 scorpio

12 Y

6/6 cossack sq

12 snow angel

Deadlift:

10 tempo deadlift (3 sec down, 1sec up)

mod

Wod:

3 rds

30 Box jump

300 m run/ 400 m row

30 Am swing 16-24/8-16 kg

300 m row

30 Hspu/ pike /hr push up

Acc:

3-4 set

15-15 windmill

15-15 kb side

2023.07.20. - csütörtök

Wu:

2 sets

100 simple under

5 hindu push up

10 hip thrust

5 reverse burpee

10 wall squat

Sq Clean:

5 sets
1clean pull - 1 power clean - 1 clean high pull - 1 squat clean

55-60-65-70-75 %

Basic: double kettlebell

Wod:

Amrap 20’

15 cal aab/ski/row

15 wb 9/6

10 alt devil press 15-22,5/5-15 kg

10 k2e

5/5 one arm db oh squat

5 wall walk

Acc:

3 set

10/10 one arm db row

10/10 db one arm Z press

2023.07.19. - szerda

Wu:

2 sets with band

10 side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10/10 Single leg glute bridges

10 Bird dogs

10 Squats

Front Squat:

5 sets

1 Pause Front Squat + 4 Front Squat

60-65-70-75-75+%

*Pause Front Squat is 3 seconds in the bottom of the squat

Wod:

2 rds

20 pull up/band. on box / ring mu

20 push press 30-60/20-40kg

2 rds

12 c2b/band on box / ring mu

12 hang clean 30-60/20 40kg

2 rds

4 bar mu/ on box

4 cluster 30-60/20-40 kg

Acc:

3 sets

15 seated bb good morning

15 oh bb sit up

Strech:

2/2 min pigeon position

2 min buterrfly plate sit up strech

2023.07.18. - kedd

Wu:

3 Rounds

10 cal row

10 scap pull ups

6 barbell snatch (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Snatch:

5 sets

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch

60-65-70-75-75+%

Wod:

4 rds

400 m row

10 burpee over rower

10/10 kb one arm front squat 16-24/8-16 kg

Acessory:

Emom 8'

- 8-12 strict pull up / banded

- 8-12 db floor press

Strech:

2 min frog position

2/2 min scorpion

2023.07.17. - hétfő

Wu:

2 set:

1:00 Ski or Row (moderate)

7 Kip to Swing

7 Single Arm High Pull (each arm, moderate)

14 Alt. Leg V-Up

10 Prone Ts (no weight or very light plates)

10 Single Arm Press (each side, moderate)

10 Barbell Strict Press 65%

8 Barbell Strict Press 70%

6 Barbell Strict Press 75%

4 Barbell Strict Press 80%

2 Barbell Strict Press 85%

*10 Double Dumbbell Push Press after each set.

3rds

30 alt. db snatch 12,5-22.5/ 5-15kg

30 t2b/k2c/v-ups

Emom 8'

-10-15 barbell biceps

-15-20 banded triceps

Strech:

1/1 minute scorpion strech
2 Minutes frog position