Strong Body Blog

2025.02.28. - péntek

Warm-Up

3sets

15 Cal Cardio

15 Glute Bridge

15 Band Pull Apart

0:30/0:30 Side Plank

Strength

5x5 Strict Press 75%

Rest 1:00

Metcon

Open 25.1

As many rounds and reps as possible in 15 minutes of:

- 3 lateral burpees over the dumbbell

- 3 dumbbell hang clean-to-overheads

- 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Accessory (opcionális)

4-6x12 Band Strict Pull-Up

Rest 1:00-1:30

2025.02.27. - csütörtök

Warm-Up

3sets

1:00 Cardio

12 Band Pull Apart

6/6 DB Strict Press

6/6 DB High Pull

Skill

60 reps Chest to Bar For Time

(Tip:5-10 sets)

Strength

4x15 DB Hammer Curl

Rest 1:00

4x15 Overhead DB Tricep Extension

Rest 1:00

Cardio

3sets

6:00 Row/Ski/Bike (Hard)

Rest 2:00

Accessory

3sets

1:00 Front Plank

Rest 1:00

2025.02.26. - szerda

Warm-Up

3sets

1:00 Cardio

10 Alt. DB Clean and Jerk

10 Glute Bridge

10 DB Goblet Squat

Strength

3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 70%

2x(2+1) Squat Clean+Split Jerk 75%

2x(1+1) Squat Clean+Split Jerk 80-85%

EMOM8

1.-7. 1 Front Squat 73%

8.7 Front Squat 68%

Metcon

3sets

100 DU/200 Simple Under

10 DB Front Rack Walking Lunge 2x22,5/15kg

15 HSPU

SMR

2025.02.25. - kedd

Warm-Up

3sets

1:00 Ski/Row

6 inchworm

8/8 Singel Arm Strict Press

20 Band Pull Apart

Strength

5x5 Bench Press 75%

Metcon

Amrap 15

30/25 Cal Cardio

25 Burpee

Accessory

3sets

10/10 Single Arm Dumbbell Strict Press

2025.02.24. - hétfő

Warm-Up

3sets

15 Cal Row

15 Jumping Squat

8/8 Single Arm Ring Row

0:30 Hollow Hold

Strength

2x(1+1) Squat Snatch+Floating Snatch 80%

3x1 Snatch 80-85%

Back Squat

1x5 70%

1x3 75%

1x2 80%

1x5 72,5%

1x3 77,5%

1x2 82,5%

Metcon

4sets

1:00 Max Umbroken T2B + Max Cal Cardio in Remaining Time

1:00 Max Rep Dumbbell Box Step-Up 22,5/15 kg

1:00 Max Rep Alt. Dumbbell Hang Snatch

22,5/15 kg

Rest 1:00 Between Sets

SMR

2025.02.22. - szombat

Warm-Up

3sets

1:00 Cal Cardio

10/10 Singel Arm DB Snatch

20 Glute Bridge

Strength

8 sets (Every 1:30)

0:40 Cardio

2 Touch & Go Power Snatch 65-70%

20 sets (Every 0:30)

1 Deadlift 67%

Metcon

EMOM 20

1.0:45 Cal Bike/Assault Bike

2.1-2 Rope Climb/3-6 Strict Pull-Up

3.0:45 Cal Row/Ski

4.7,5 m Dumbbell Overhead Walking Lunge

2x22,5/15kg SC.:2x17,5/10kg

SMR

2025.02.21. - péntek

Warm-Up

3sets

15 Cal Cardio

15 Banded Glute Bridge

20 Banded Face Pull

0:30/0:30 Side Plank

Strength

EMOM 8

1.200/180 m Row (0:45)

2.0:30 Max Kipping HSPU / Dumbbell Push Press

3sets

1:00 Dumbbell Strict Press

2:00 Recovery Cardio

1:00 Alt. Superman

2:00 Recovery Cardio

3-4x15 Band Pull-Up

Rest 1:30

Metcon

Amrap 10

20 Inga Run

30 Thruster 45/30 kg SC.: 35/20kg

40 Bar Facing Burpee

50 T2B/Knee to Elbow

SMR

2025.02.20. - csütörtök

Warm-Up

3sets

1:00 Cardio

10/10 Ring Row

5 inchworm

15 Banded Face Pull

Skill

Chest to Bar

EMOM 16

1.0:10-0:20 Chest to Bar Hold

2.10-15 Bar or Ring Kip Swings

3.10-15 Band Assisted Chest to Bar

4.Rest

Cardio

5 sets

250/200 m ski/row

25-20-15-10-5 Burpee

Rest 1:00 Between Sets

Accessory

EMOM 9

1.0:40 Front Plank

2.10 Strict Hanging Leg Raise

3.0:40 Russian Swing (WB:9/6kg)

SMR

2025.02.19. - szerda

Warm-Up

3sets

15 Cal Row

5 inchworm

10/10 Singel Arm DB Clean and Jerk

20 Bodyweight Lunge

Strength

3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65%

2x(2+1) Squat Clean+Split Jerk 70%

3x3 Front Squat 70%

Metcon

For Time

21 Snatch 40/30kg

20 Box Jump Over

15 Snatch 50/35kg

20 Box Jump Over

9 Snatch 60/45

20 Box Jump Over

2025.02.18. - kedd

Warm-Up

3sets

15 Cal Cardio

10/10 Single Arm Strict Press

15 Banded Face Pull

10 Dumbell RomanDL

Strength

3x3 Bench Press 70%

Rest 1:00

Metcon

EMOM 20

1.15/12 Cal Row (0:45)

2.50 Double Under/100 Simple Under (0:45)

Accessory

3x12/12 Dumbbell Row

Rest 1:00

100 reps Barbell Curl