Strong Body Blog

Week 5: day 34-35

Wu: 3rds

19 hip thrust

56 sec cardio

10 hollow rock

23 m bear walk

A:  E2mom

16-20 alt kb bench press

16-20 front raises

B: Partner warrior

Buy in: 1956 m row

4rds

19 wall climb

56 air squat

10 burpee box jump

23 swing 

Cash out: 1956 m skierg run together

C: Full Streching 

Week 5: day 32

Wu: 3rds

40 sec work 20 sec rest

- kneeling backwards reach

- shoulder rolls

- mountain climber reach

A: 8 min practice

(du, pull up, hspu, hswlk,ring-bar mu) 

B: Core power

E2mom

4 rds

6-8/side kb overhead press sit up

6-8/side fitt ball knee to elbow

6-8/side plank with band leg

C: Four minute partys

Amrap 4"

1-2-3-4-5....etc. bb squat clean 40-60/25-40

1-2-3-4-5...etc. bb power jerk

rest 2 min

Amrap 4"

1-2-3-4-5...etc front squat

1-2-3-4-5..etc push press

rest 2 min

Amrap 4"

1-2-3-4-5...etc. thruster

1-2-3-4-5...etc. lateral burpee

Streching!

Week 5: day 30

Wu: 3 rds

10/10 plate halo

10-10 m monster walk with band

10 squat with band

5 bb muscle snatch

5 bb snatch drop

A:  8 min practice

rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu

B:  Snatch

Emom 7

2 Power snatch (climbing heavy, rx squat snatch)

start 50%

C: Threesome

For Time:

10-9-8-7-6-5-4-3-2-1 strict Pull up, kipping (ring row x2)

10-20-30-40-50-60-70-80-90-100 du (simple x 1,5)

50-45-40-35-30-25-20-15-10-5 plate russian twist (no touch the floor)

D: Accessory

4 rds

8-12 heavy bb biceps curl

8-12 heavy bb triceps extension

Streching

Week 4: day 26-27

Wu: full mobility

Games

A: Mucikás

Beköszönő:

100 du / 200 simple

50 burpee

Then

10 rds

3 atomic sit up heavy plate

6 alt kb cluster (médium weight)

12 weight sit up

then

Köszöntem:

100 du/ 200 simple

50 burpee

FULL STRECH!!