Strong Body Blog

2022.05.30. - hétfő

1. W-U (0-14’)

A. STRETCHING 5’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 KNEELING THORACIC ROTATIONS

5 IN-OUT INCHWORM

10 DEAD-BUGS

10 LAYING Y-RAISES @PVC

C. AMRAP 5’

30” ROW @STOP AT CHEST

5 THRUSTERS @BB

10 HOLLOW-ARCHES

20” DIP HOLD AT TOP

2. WOD (18-27’) TC:9’

JACKIE_BENCHMARK WOD @NOTE YOUR TIME!

1K ROW

50 THRUSTERS @BB

30 PULL-UPS

3. STR (30-47’) IT WILL BE HOT - KEEP THE REST TIME!

7 X 7 BULGARIAN SQUAT @ALL 7 SETS ON ONE SIDE THEN SWITCH; 7” REST BW SETS

THEN 4RFQ

20/20” COPENHAGEN PLANK

60” CHINESE PLANK

4. COOL-DOWN (52-60’)

2’ FORWARD FOLD

1’/1’ TWISTED LIZARD

2’ PUPPY

2’ DOOR FRAME STRETCH

2022.05.28. - szombat

1. W-U (0-12’)

A. STRETCHING 4’

- WORLDS’ GREATEST STRETCH

- TWISTED LIZARD

- PUPPY POSE STRETCH

B. AMRAP 4’

15M HIGH KNEES

15M BUTT KICKS

7/7M OVER/UNDER HURDLES @/SIDE

7M REV LUNGES

7M REV BEAR CRAWL

C. AMRAP 4’

6 SHUTTLE RUNS @EXPLOSIVE

6 BURPEES

2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28'

200M RUN @ALL 3

15 BURPEE TO PLATES @SYNC AT TOP

30 ALT DB REV LUNGES @SYNC AT TOP

15DB PUSH PRESSES @SYNC AT TOP

!CHOOSE SUSTAINABLE WEIGHT

3. COOL-DOWN (50-60’)

2’ SADDLE

2’ PUPPY

1/1’ PIGEON

1/1’ CALF SMASHING

1/1’ X-BALL DELTOIDS

2022.05.27. - péntek

1. W-U (0-12’)

A. STRETCHING 4’

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- PIGEON

B. AMRAP 4’

10 OHS AT WALL

10 PVC PASSES

20” HS HOLD

C. AMRAP 4’

6 SHUTTLE RUNS @EXPLOSIVE

6 THRUSTERS @BB

2. PVC SNATCH DRILL (13-16’)

5 BTN PP

5 BTN PUSH J

5 HH DIP+ HIGH PULLS

5 HH PSN

5 PSN

3. PSN (18-33’) E90”

3X3 HH PSN

3X2 HPSN

3X1 PSN

*ADD WEIGHT BW HEIGHTS

4. WOD_FT @TC:10’ (36-46’)

400M RUN

50 THRUSTERS @43/30

400M RUN

5. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

2’ FORWAED FOLD

3’ BANDED OH DISTRACTION

1’ MID BACK SMR

2022.05.26. - csütörtök

1. W-U (0-14’)

A. STRETCHING 6’

- WORLDS’ GREATEST STRETCH

- PUPPY DOG

- PIGEON

B. AMRAP 6’

5 KANG SQ

5 IN-OUT

5 WB

40” ROW @STOP AT CHEST

20” SB BEAR HOLD

2. WOD_2 PERSONS TEAM

AMRAP 30’ (17-47’)

100M SB CARRY

40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT

100M FARMER'S CARRY

400M ROWING

@CHANGE ANYWHERE

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK SMR

2022.05.25. - szerda

1. W-U (0-15’)

A. STRETCHING 6’

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

20 ALT REV LUNGES

5 PRISONER SHOULDER ROTATIONS

10 WALL SQUATS

C. AMRAP 5’

3 PC

3 FR SQ

3 PUSH PRESSES

@ADD W

2. STR (17-29’) E2MOM

TEMPO ZOMBIE SQ @2211

6X3 @TARGET 55%

3. WOD_AMRAP 10’ (32-42’)

5 CURTIS P @43/30

12 BURPEES

4. ACC_3RFQ @BB (45-53’)

10/10 SL SPLIT SQ

10 Z - PRESSES

5. COOL-DOWN (54-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

1/1’ THREAD THE NEEDLE

2022.05.24. - kedd

1. W-U (0-12’)

A. STRETCHING 6’

- COUCH STRETCH

- TWISTED CROSS STRETCH

- HIP 90/90 ROTATION

B. AMRAP 6’

40” ROW @STOP AT CHEST

20” JUMP ROPE

15M BEAR CEAWL

5 MAN MAKERS

2. WOD_FT (14-38’)

150 DU

50 M HSW @2XBEAR

2000/1600 ROW

100 SIT-UPS

30 MAN MAKERS @17.5/12.5

3. ACC_3 RFQ (40-48’)

100M FARMERS CARRY

15 BOX (GHD) HIP EXTENSIONS

4. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK SMR

2022.05.23. - hétfő

1. W-U (0-14’)

A. STRETCHING 5’

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 KNEELING THORACIC ROTATIONS

5 IN-OUT INCHWORM

10 DEAD-BUGS

10 BAND PULL-APARTS

C. AMRAP 5’

3 CLEAN&J @ADD W

10” DIP HOLD @BOTTOM

10” DIP HOLD @TOP

2. WOD (17-27’) TC:10'

GRACE_BENCHMARK WOD @NOTE YOUR TIME!

30 C&J @61/43

3. STR (29-47’)

SUPERSET 3X/ REST AS NEEDED

80% MAX STRICT RING DIP (BASED ON LAST WEEK)

5 BENT OVER ROW @PAUSE 1” TOP,

THEN

+8-10 REPS @CONT.

4. COOL-DOWN (50-60’)

2’ FORWARD FOLD

2’ PUPPY DOG

2-2’ CALF X-BALL SMASHING

2’ DOOR FRAME STRETCH

2022.05.21. - szombat

1. W-U (0-12’)

A. STRETCHING 4’ @<30" HOLD EACH

- WORLDS’ GREATEST STRETCH

- TWISTED LIZARD

- PUPPY POSE STRETCH

B. AMRAP 4’

10 HIP 90/90 ROTATIONS

10 TOE TOUCH TO OHS

20 ALT TOE TOUCH

C. AMRAP 4’

30” ROW @STOP AT CHEST

20” SU

5 WB

1 WALL WALK

2. WOD_2 PERSON TEAM

6X (EACH) 3’ AMRAP (14-50’)

20/16CALS ROW

20 WB @9/6

+MAX REP:

-ODD_DU

-EVEN_WALL WALKS

@RESTING PARTNER NOW WORKS (3’W/3’R)

3. COOL-DOWN (50-60’)

2’ SADDLE

2’ PUPPY

1/1’ PIGEON

1/1’ CALF SMASHING

1/1’ X-BALL DELTOIDS

2022.05.20. - péntek

1. W-U (0-12’)

A. STRETCHING 4’ @<30" HOLD EACH

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- PIGEON

B. AMRAP 4’

10 OHS AT WALL

10 PVC PASSES

20” HS HOLD

C. AMRAP 4’

100M RUN

3 DL @ADD W

3 HSPU

2. PVC SNATCH DRILL (13-16’)

5 BTN PP

5 BTN PUSH J

5 HH DIP+ HIGH PULLS

5 HH PSN

5 PSN

3. PSN (18-33’) E90”

3X3 HH PSN

3X2 HPSN

3X1 PSN

*ADD WEIGHT BW HEIGHTS

4. WOD_FT (35-50’) TC:15’

20-15-10-5 @200M RUN AFTER ROUNDS

- DEADLIFT @102/70

- HSPU @DEF PLATE (5CM)

5. COOL-DOWN (53-60’)

1’ SEATED FORWARD FOLD

1/1’ THREAD THE NEEDLE

1/1’ LYING SUPINE TWIST

1/1’ BANDED SHOULDER DISTRACTION

2022.05.19. - csütörtök

1. W-U (0-12’)

A. STRETCHING 6’ @<30" HOLD EACH

- WORLDS’ GREATEST STRETCH

- PUPPY DOG

- PIGEON

B. AMRAP 6’

10 KANG SQ

10 ALT SIDE PLANK ROTATIONS

7M BEAR CRAWL

2. WOD_2 PERSONS TEAM / AMRAP 30’ (15-45’)

15M HSW

20 PULL-UPS

30 WB @9/6

40CALS SKI/ROW @DAMPER 3-4

3. COOL-DOWN (50-60’)

2-2’ X-BALL UPPER BACK / SCAPULA RELIEF

2-2’ X-BALL CHEST

1-1’ SINGLE LEG OLYMPIC WALL SQ