Strong Body Blog

2022.06.08. - szerda

1. W-U (0-15’)

A. STRETCHING 6’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 TOE TOUCH TO SQUAT

10 BACK RACK ELBOW ROTATIONS

10 GOOD-MORNINGS @BB

C. AMRAP 5’

3 FR SQ @ADD W

8 AM SWINGS

8 MB CLEANS

2. STR (17-27’) EMOM 10’

3 FR SQ @70-72%

3. WOD_8 rounds of each movement for reps (30-46’)

@ WORK 20” / REST 10”

-DB BOX STEP-UPS @17.5/12.5

-SIT-UPS

-WB CLEANS @9/6

-AM SWINGS @24/16

4. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

1/1’ THREAD THE NEEDLE

2/2’ QUAD SMR

2022.06.07. - kedd

1. W-U (0-17’)

A. STRETCHING 5’

- COUCH STRETCH

- TWISTED CROSS STRETCH

- HIP 90/90 ROTATION

B. AMRAP 6’

1 LENGTH HIGH KNEES

1 LENGTH BUTT KICKS

20 ALT. SHOULDER TAPS @PUSH-UP POS.

20” HS HOLD

C. AMRAP 6’

1 LENGTH RUN @CORRIDOR

30” ROW @STOP AT CHEST

15M FARMER’S WALK

2. WOD_AMRAP (20-47’)

5X3’ AMRAP/3’REST

200M RUN

15/12 CALS ROW

MAX DISTANCE FARMER’S WALK

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK

2022.06.06. - hétfő

1. W-U (0-14’)

A. STRETCHING 5’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 INCHWORMS WITH PUSH-UPS

10 DEAD-BUGS

C. AMRAP 5’

30” ROW @STOP AT CHEST

3 STRICT RING DIPS

5 DL @ADD WEIGHT

5 BJO

2. STR (17-33’)

4X IN 4’ WINDOWS

8 RING DIPS

12 PUSH-UPS

16 STEPS REVERSE BEAR CRAWL

20 LAYING Y-RAISES

3. WOD_4RFT _TC: 12’ (35-47’)

15 BJO @60/50

15 DL @75/52KG

15/12 CALS ROW

4. COOL-DOWN (50-60’)

2’ FORWARD FOLD

1’/1’ TWISTED LIZARD

2’ PUPPY

2’ DOOR FRAME STRETCH

2022.06.04. - szombat

1. W-U (0-13’)

A. STRETCHING 4’

- WORLDS’ GREATEST STRETCH

- TWISTED LIZARD

- PUPPY POSE STRETCH

B. AMRAP 4’

10 TALL PLANK HIP CIRCLES

10 SUPINE TWISTS

5 BURPEES

5 BJ

C. AMRAP 5’

5 HPC @ADD W

5 PC

5 BBJO

2. WOD_10 RFT (17-47’) TC: 30’

15 AIR SQ

5 BBJO @60/50

4 CLEAN @70/47.5 POWER OR SQUAT

3. COOL-DOWN (50-60’)

2’ SADDLE

2’ PUPPY

1/1’ PIGEON

1/1’ CALF SMASHING

1/1’ X-BALL DELTOIDS

2022.06.03. - péntek

1. W-U (0-12’)

A. STRETCHING 4’

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- PIGEON

B. AMRAP 4’

20 ALT TOE TOUCHES

10 PVC PASSES

10 SCAP PULL-UPS

C. AMRAP 4’

7 BURPEES

3 PSN @BB

10 HOLLOW-ARCHES

2. PVC SNATCH DRILL (14-17’)

5 BTN PP

5 BTN PUSH J

5 HH DIP+ HIGH PULLS

5 HH PSN

5 HPSN

5 PSN

3. PSN (19-30’)

15X1

@70-80%... BASED ON FEEL

4. WOD_3RFT @TC:15’ (33-48’)

400M RUN

21 T2B

7 BMU

3 ROPE CLIMB

5. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

2’ FORWAED FOLD

3’ BANDED OH DISTRACTION

1’ MID BACK SMR

2022.06.02. - csütörtök

1. W-U (0-14’)

A. STRETCHING 5’

- WORLDS’ GREATEST STRETCH

- PUPPY DOG

- PIGEON

B. AMRAP 5’

10 TALL PLANK HIP CIRCLES

10 HIP 90/90 ROTATION

10 ALT LUNGE STRETCHES

5/5 SL RDL @NO WEIGHT

C. EMOM 4’

40” ROW @EASY

2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’

BUY-IN:

30/30 STANDING LEG LIFTS

30 HOLLOW ROCKS

THEN 5RFT:

500/400M ROW

1’ PLANK

15 DB RDL (2DB)

CASH-OUT:

30/30 STANDING LEG LIFTS

30 HOLLOW ROCKS

3. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK SMR

2022.06.01. - szerda

1. W-U (0-15’)

A. STRETCHING 6’

- LAYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 WALL SQUATS

10 BACK RACK ELBOW ROTATIONS

10 GOOD-MORNINGS @BB

C. AMRAP 5’

30” ROW @STOP AT CHEST

5 FR SQ

5 PUSH PRESSES

@EMPTY BB

2. STR (17-27’)

FR SQ FOR LOAD

1X8 @68%/60”R

2X6 @74%/90”R

3X4 @80%/120”R

3. WOD_AMRAP 12’ (30-42’)

12/10 CALS ROW

12 RKBS @24/16

12 PUSH PRESSES @43/30

4. ACC_3RFQ @BB (45-53’)

10 Z-PRESSES @BB

10/10 SL LEG EXTENSIONS @ON BOX WITH KB

5. COOL-DOWN (54-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

1/1’ THREAD THE NEEDLE

2022.05.31. - kedd

1. W-U (0-15’)

A. STRETCHING 5’

- COUCH STRETCH

- TWISTED CROSS STRETCH

- HIP 90/90 ROTATION

B. AMRAP 5’

1-1 LENGTHS LAT. MONSTER WALK

20 ALT. SHOULDER TAPS @PUSH-UP POS.

C. AMRAP 5’

1 LENGTH RUN @CORRIDOR

15M DB LUNGES

15M BEAR CRAWL

2. WOD_AMRAP 20' (17-37’)

30M DB LUNGES

200M RUN

30M BEAR CRAWL

200M RUN

60M FARMER’S WALK

200M RUN

3. ACC_3 RFQ (40-48’)

15 DB STIFF LEG RDL @NO SL

30M DB OH WALK

4. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK SMR

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