Strong Body Blog

2022.03.29. - kedd

1. Warm- up + 2 sets

* 1 min cardio /bike/row/jogging/

* 30" Plank

* 30" Alt. Scorpions

then, 1 sets

* 10 'PVC' Pass Throughs

* 10 False Grip Ring Rows

* 2x5 Kipping Swings

* 20 Hollow Rocks

2. E3' for 15'

* 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg

* 6 Thrusters @2x22.5/15 DB

3. 4x AMRAP 3'

* 6 Power Cleans @70/50

* 4 Deadlifts @70/50

* 15m HSW / Bear Crawl with db DB

Rest 1 min btw rds.

4. Acc. Work / 3 sets

* 15 Floor Facing "W" Raises /no hold/ https://youtu.be/ldg-b_UjFBM

2022.03.28. - hétfő

1. General Warm- up + 2 sets

* 3 Tall Squat Clean

* 3 Front Squat

* 3 Strict Press

* 3 Jerk

* 6 Btn Barbell Rotations

2. 2x EMOM 6' / 2 min rest

Odd: 3 C&J @75%

Even: 11 Target Burpees

3. EMOM 14'

1. 15/12 Cal Row

2. 10 OHS @43/29

4. 4-5 sets

* 8/8 Bulgarian Split Squat @1 DB

* 16 Alt. DB Bench Press

2022.03.26. - szombat

1. Warm- up + 2 sets

* 6/6 Half kneeling KB strict presses

* 8/8 Dead- bugs @smr

* 12/12 Lateral monster steps

2. Back Squat / EMOM 7'

* 2 reps @heavy weight

3. For Time

*** 3 rds.

* 700m Row

* 35 V- ups

3 min rest

*** 7 rds.

* 3 Thrusters @60/40 42/25

* 3 BMU / Jumping BMU

4. Stretching

2022.03.25. - péntek

1. General Warm- up + 2 sets

* 5 Push up to downward dog

* 3/3 Turkish get- ups

* 10 db KB Russian swings

2. For Time 3 rounds / 2 min rest btw rds.

* 15 Kipping HSPU

* 21 db KB Snatches

* 14 Shoulder Taps in HSHold

* 21 db DB Hang Squat Cleans

* 9 Wall Walks

3. 4 sets

* 10 Alt. Renegade Rows https://youtu.be/OlpPaGyywyY

* 10 Unbroken Strict Pull- ups

4. Side Plank

* 3x 30/30"

2022.03.24. - csütörtök

1. SMR + General Warm- up + 3 rds.

* 10m Bear Crawl

* 10 Bird- Dog

* 10m Spider Crawl

* 10 Dead- Bug

* 10 Cossack Squat

2. AMRAP 26'

* 10 Burpee Get Over @100/120

* 15 Butterfly Sit-up

* 200m Run

* 15 Russian Swing

3. 4 sets

* 12 Barbell Biceps Curls

* 12 Skull Crushers @db DB

2022.03.23. - szerda

1. Warm-up + EMOM 4'

* Odd: 1 min bike/row/ski (EASY!!)

* Even: 30" alt. samson lunges

2. 1 rds. @bb

* 3 clean high pull

* 3 tall squat clean

* 3 pause jerk, then

Find your daily heavy rep C&J in 10-12 min

* NO NPR !!!

3. Back Squat / EMOM 8'

* 1 @85% of 1RM

4. E2' for 8'

* 12/10 Cal Row

* 12 Deadlifts @102/70

5. 3 sets

* 5 Slam Ball

* 25"/25" Side Plank

2022.03.22. - kedd

1. SMR + 2x5 Prayer stretch + 2 sets

* 1'30" easy row

* 20 hollow rocks

* 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto

2. 4 sets / 1 min rest btw sets

* 8 db DB bench press @2xheavy

* 20" Support pos. hold on rings / on box

3. For Time 4 rds. / TC: 12'

* 24 Pull- ups

* 24 Wall balls

4. Rowing

* 120 cals @20 cal easy - 5 cals max effort

5. Acc. Work / 3 sets

* 10 Ring face pulls

2022.03.21. - hétfő

1. General Warm- up + 2 sets

* 5 Snatch High Pulls

* 5 Muscle Power Snatches

* 5 OHS

* 5 Squat Snatches

2. Squat Snatch

* EMOM 3'

3 TNG Snatches @65%

1 min rest

* EMOM 3'

2 TNG Snatches @70%

1 min rest

* EMOM 4'

1 Snatch @80%

3. AMRAP 12'

* 8 T2B

* 8 Alt. DB C&J @heavy DB

* 12/10 Cals Row

4. 3 sets

* 40" Plank

* 12/12 RDL @easy DB

2022.03.19. - szombat

1. Dynamic Warm-up + 2 sets

* 2' row or jogging

* 15m bear crawl

* 12 deadbug

2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB

* 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans

3. Metcon

* 3' max rep burpee box step overs

1' REST

* 3' d-ball or sand-bag shoulder overs

1' REST

* 3' power clean @barbell + easy weight

1' REST

* 3' d-ball or sand-bag shoulder overs

1' REST

* 3' max rep burpee box step overs

4. Core Strength in 4 min

2022.03.18. - péntek

1. General Warm-up + 2 sets

* 5/5 Worlds Greatest Stretch

* 5 Snatch High Pull

* 5 Tall Snatch

* 5/5 Hip Thrust

2. Find your daily heavy rep Squat Snatch in 12 min

3. AMRAP 5'

* Max rep target burpee

4. Rowing 10'

* Every minutes, perform 15 seconds as fast as you can

5. 3 sets

* 10/10 rotation in plank pos.

* 30" plank