Strong Body Blog

2022.02.28. - hétfő

1. General warm- up + 2x 5 shoulder - hip extensions https://youtu.be/wW-GAz2CTCM

+ 2 sets:

* 5/5 Chinese Plank with knee raises

* 10 HRPU

* 10/8 Cals Bike/Row/Ski

2. Upper Body Push-Pull Strength / E1'30" - 7 sets @climbing weight - 78%+

* 3 Close grip bench press

* 3 Weighted strict chin- up

3. With a running clock

0:00- 10:00

5 rds:.

* 10 DL @heavy weight /100/70/

* 10 Pistols

* 15 Weighted abmat situps

10:00- 15:00

3 rds.:

* 15m HSW / Bear Crawl with DB

* 30 DU's / 90 Single- u.

15:00-18:00

Max rep:

* Wall ball 9/6 ball

2022.02.26. - szombat

1. General warm- up + 2 sets

* 5/5 chinese plank + knee raises

* 5 HRPU

* 10/8 cals row

2. AMRAP 8'

* 21 cals row

* 21 pull-ups /kipping,butterfly, jumping pullup/

* 21 db DB front squats

Rest 3'

AMRAP 6'

* 15 cals row

* 15 C2B or Jumping C2B

* 12 db DB thrusters

Rest 2'

AMRAP 4'

* 9 cals row

* 9 BMU or Jumping BMU

* 9 db DB hang squat cleans

3. Accessory Work / 2-3 sets

* 8/8 Bird Dog DB Rows

* 20/20" Side Plank with Rotation

2022.02.25. - péntek

1. General warm-up+ 2 rds.

* 10/8 cals row

* 10 scorpions

* 10 scapula pull- ups

then, 2 rds. @easy weight

* 5 bench presses

* 5 pendlay rows

* 10 banded face pulls

2. OPEN 22.1

3. 4 rounds

* 4 paused bench presses @60%

30" rest

* 4 pendlay rows @heavy weight

30" rest

4. Core Endurance - 3 sets

* 10 Seated legs lifts https://youtu.be/jl4AYciTHy4

* 20 Hollow Rocks

* 30 Crunches

2022.02.24. - csütörtök

1. SMR + General Warm-up + 3 rounds

* 20m Tiger Crawl

* 12 Shoulder Taps in Tiger Pos.

* 20m Crab Crawl

* 12 Hip Thrust

2. AMRAP 24'

* 10 Burpee Box Overs @100/120cm

* 12 Alt. Dead Snatches @mod.w.

* 300m Row

* 12 Sandbag Cleans @mod.w.

* 180m Run

3. Accessory Work

* 3x 14m Death March @2x20/16KB

2022.02.23. - szerda

1. SMR + Hamstring Stretch + 2 sets

* 6 Samson Stretch

* 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc

* 6/6 Hip Thurst

Then, 2 sets @30%

* 1 Clean DL+ 1 Power Clean+ 1 Squat Clean

2. Clean & Jerk / E1'30" for 9'

* 2x 2+1 @85%

* 2x 2+1 @88%

* 1x 1+1 @90%

* 1x 2+1 @85%

3. For Time

* 50/40 Cals Row

* 45 Thrusters @43/30

4. Accessory Work / 3 sets not for time

* 12 Ring Rows

* 12 Ring Face Pulls

* 12 Skull Crushers @barbell

2022.02.22. - kedd

1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug

2. 2 sets

* 5/5 Half kneeling KB press @easy w.

* 10 Good morning @barbell

* 12 Plank to push- up

* 10 Half cossack squat https://youtu.be/X9iW_HlEOE8

3. 5 sets / 3" down

* 5 Close grip bench press @78%

* 5 Strict chin- up

4. 10 Rounds For Time / 1 min rest between rounds / TC:20'

* 6 Strict HSPU /kipping hspu

* 8 Weighted Abmat Sit- up

* 6 Sandbag or D- ball over shoulder @heavy

5. Accessory Work

* Accumulate 3 min Floor Facing "W" hold @without weight

https://youtu.be/ldg-b_UjFBM

2022.02.21. - hétfő

1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow

+ 2 sets

* 10 Hip thrust

* 5 Deep muscle snatch

* 5 Snatch grip strict press /behind neck/

* 10 Box step @40/50cm

2. Squat Snatch / E1'30"

* 3x1 @85%

* 2x1 @88%

* 1x1 @90%

* 2x1 @85%

3. 3 Rounds For Time

* 10 C&J @70/47

* 10 Muscle ups /choose to Ring or BMU/

* 30 Wall balls @9/6

4. Stretching https://twitter.com/spfldilemojis/status/910617628925886464

2022.02.19. - szombat

1. 3 rounds:

* 2' Cardio: Bike/Row/Running

* 14m Bear Walk

* 10 Dead bug - hold every rep for 2"

2. Squat @Barbell or DB / 5 sets / 1'30" rest

* 4 Front and 8 Back Squat @front squat @80% or heavy DB

3. Metcon

0:00-8:00 / 4 rounds

* 14 Alt. C&J

* 30 DU / 70 Single- unders

8:00-18:00 / AMRAP 10'

* 5 Devil Press @db DB

* 10 Box Jump Overs / 10 Box Step Overs @1xDB

4. 3 sets not for time

* 25" Hollow Hold

* 35" Superman Hold

2022.02.18. - péntek

1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then

2 sets:

* 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell

2. Snatch Complex / Find your heavy

* 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch

3. Crossfit Games Open 14.4 / AMRAP 14'

* 60 Cal Row

* 50 T2B

* 40 Wall- Ball 6/9

* 30 Cleans @61/ 43

* 20 Ring Muscle-up

4. 2-3 sets not for time

* 6 Heavy Skull Crushers

* 6 Heavy DB Pullover

* 8 Barbell Biceps Curls

2022.02.17. - csütörtök

1. General warm up + Full body rolling

2. 4x AMRAP 8'

* 10 Burpee

* 10 V- up

* 10 Push-up /chest to abmat/

- 2 min Rest

* 100 m shuttle run

* 10 Abmat sit- up

* 10 Box jump @50/60

- 2min Rest

- 2 min Rest

3. 3 sets:

25"/25" Side plank + Banded Row

https://youtu.be/3fG3pytj__I