Strong Body Blog

2022.12.15. - csütörtök

A) 3 sets of :

- 12 sh taps in tiger pos. + opposite leg raises

- 12 banded pull-aparts

- 12 halo in squat pos @5/2,5

B) Daily Max OHS

C) 500m (Sprint) Rowing For Time
If your time is:
under 1'30" : take a rest, because you're awesome ;)
1'30" - 1'35" : 300m Rowing RPE 85%
1'35" - 1'40" : 2 X 300m RPE 80%
1'40" - 1'45" : 3 X 300 RPE 75%
1'45" + : 4 X 300 RPE 70%
(Girls gets 5" decrease from their times)

D) EMOM 12' - 6 sets
Odd) 6 dKB Clean & Push Presses + 12 V-ups
Even) 20m dKB Fr. Rack Carry + 20 Seated Legs Over The KBs (in&out)

2022.12.14. - szerda

A) AMRAP 7':

- 10m bear walk

-10m walking lunges

- 10m inchworm

B) Work up to heavy single Squat Snatch,
then 2x1 @95%

C) For time:
- 25 Devil's Presses
- 250 DUBS
- 25 dDB Thrusters
TC: 11'

D) 3 sets of:
- 7 banded glute bridge V walk outs
- 20" medball adductor squeeze btw knees
- 7/7 SMR squeeze same side deadbugs

E) 3 X 13 triple crushes @16/8 KB

2022.12.13. - kedd

A) 3 sets of :

- 16 banded pull apart (palms up) @easy band

- 10 cossack squat+turn to dragon pose (in every rep)

- 15" plank (elbows&legs on foam roller)

B) Work up to heavy single Front Squat
then, 5x1@95%

C) AMRAP 8'
1,2,3...
- BMU
- HSW (m)
(Scaled: Jumping MU + HS March (x2))

D) 100 facing burpees for time
20" work - 40" rest

2022.12.12. - hétfő

A) AMRAP 5':

- 10 90/90

- 10 scap pull ups

- 5m tiger walk

- 10 glute bridges

B) Work up to heavy single Push Jerk
then, 5x1 @90%

C) EMOM 9' - 3 sets
1) 9 strict pull-ups + 4 alt. pistols
2) 6 strict pull ups + 6 alt. pistols
3) 3 strict pull-ups + 8 alt. pistols

D) E30" for 17'30" - 7 sets
1) 6/4 cal AB
2) 6 alt. DB Snatches @22,5/15
3) 6/4 cal Skiing
4) 6 alt. DB hang clean & STOH
5) 20" max T2B

2022.12.10. - szombat

A) 3 sets of :

- 8/8 birddog row @8KB

- 12 halo in squat pos. @8KB

- 10 glute bridge V walk outs

B) 'Donny'
21-15-9-9-15-21 reps for time of:
- Deadlifts @102/85
- Burpees

C) 100 Legs Over The Parallette

*every break: 10 Twisted OH Sit-Ups @10/5

2022.12.09. - péntek

A) 100m bear walk *e30" (inc. 0:00) : 2 down ups

B) Work up to heavy single Power Clean
then, 4x1 @90%

C) 6 x1 legless rope climb w/ +1 rope pull up after every grip
(Scaled: 21 x 1 strict pull-up w/ J hook)

D) AMRAP 20'
- 9m Bear Walk w/plate push @15/10
- 15 GTOH
- 9m OH Duck Walk w/plate
- 30 Russian Twists
- 9m Tiger Crawl w/plate carry on back
- 15 Plate Thrusters
- 9m OH Frog Jumps
- 30" Plank w/plate on back

2022.12.08. - csütörtök

A) 3 sets of :

- 10 alt. single leg GTOH + 1 Halo @5/2,5

- 10 oh sit-ups @ 5/2,5

B) 2-rep Daily max OHS

C) 12 RFT:
- 4 Burpee Box Get Overs @120/100
- 12 Air Squats
- 20" Rest
TC: 15'

D) EMOM 8' - 4 sets
Odd) 21 - 18 - 15 - 9 Bench Presses @heavy
Even) 12 - 10 - 8 - 6 Sup. Pull-ups

2022.12.07. - szerda

A) amrap 6' /easy/ :

- 10 crab &reach

- 6 hip flow

- 10m tiger crawl

- 6 snow angel

B) Work up to heavy single Power Snatch
then, 4x1 @90%

C) For Time:
10-9-8...1
dDB Hang Cluster
1-2-3...10
Slam Ball Shot
/ or cal Ski (x2)
or GHDSU /
TC:12'

D) 3 sets of:
- 9/9 knee sup. DB row
- 11 BB Biceps Curls
- 13 BB Skull Crushers

2022.12.06. - kedd

A) 3 sets of:

- 8 DB pull over @easy

- 12 toe touches in push up pos

- 6 cossack sq

B) Work up to heavy double Front Squat
then, 3x2@90%

C) 3 sets of:
- max rep HSPU
- 15 seated banded face pulls

D) AMRAP 9'
- 1 TGU /R/ @24/16
- 9m Goblet Walking Lunges
- 1 TGU /L/
- 9 KBS

E) 2 sets of:
- 45" plank
- 30 Kneeling Banded Crunches

2022.12.05. - hétfő

A) 3 sets of:
- 5/5 walking cossack squats
- 5 bb muscle snatches
- 5/5m monster walk
- 5 OHS
- 10 banded pull aparts
- 5 snatch grip btn strict presses

B) Work up to heavy triple Push Jerk
then, 3x3@85%

C) 3 sets of:
- 20 UB banded strict pull-ups
- 10/10 SA banded pull downs

D) EMOM 21' - 3 sets
1) 15 Box Jumps
2) 15/10 cal Rowing
3) 15 T2B (Scaled: Hanging Knee Raises)
4) 15 Box Jumps Overs
5) 15/10 cal Skiing
6) 15 dKB Thrusters @2x20/12
7) Rest Walk