Strong Body Blog

2021.12.28. - kedd

Week 6

A.: Amrap 5’

4/side Windmill Kb press @easy weight

6/side KB High pull @easy weight

14 Low switch Goblet Cossack squat @easy weight

10 Dead bug

B.: 5 rds TC_15’

30” row* target 60%

4 Lateral burpee over the rower

20” row *target 80%

6 Double DB Thruster 2x15-17,5kg/10-12,5kg

8 Diamond Push up

10” row *target 100%

*rest 60”

C.: 6 rds TC_15’

9 Hang Power clean 61/40 kg

4 Strict HSPU / 7 Kipping HSPU

4 Man maker 2x15-17,5kg/10-12,5kg

Rest:

R1: 60”

R2:50”

R3:40”

R4:20”

R5:10”

D.: FT 14-12-10-8-6-4-2 TC_4’

HRPU

Tuck up

ACC.: 3 rds

25”/side Star Side Plank

2021.12.27. - hétfő

Week 6

A.: 6’ Amrap

15”/side Goblet Pulse Split Squat @easy weight

8 Hollow rock

12 Alt. superman

10/side Side Plank Clams

B.: STR.

Cyclist Front Squat 4,3,3,2,1 reps,

Tempo 2033

2 – Squat to the 1/4, Hold for 2 seconds!

0 – Hold for 0 seconds at the bottom (do not pause)

3 – Moving up to the 1/4, Hold for 3 seconds!

3 – Start the next rep after 3 seconds

* increase weight every rds

* rest 90”

C.: FT_TC 12’

Buy-in:

750/630 m row

Then, 3 rds of:

8/6/4 Strict Pull-ups

14 Alt. Goblet Box Step up 1x20/16 kg

12 R. Swing 20/16 kg

Cash-out:

5 Rope Climb

D.: 3 rds

14/12/10 Lateral body row

*rest 30”

8 Double Db Z press

*rest 1’

2021.12.24. - péntek

Week 5

Wu.: 5’ Amrap

12 Crab reach

10 snow angel

1/ TGU @easy weight

5/side Windmill @easy weight

B.: STR. E2MOM

2 x 3 strict press + 5 Push press

2 x 2 Strict press + 4 Push press

2 x 1 Strict press + 3 Push press

* increase weight every rds

C.: FT, adding one movement per round:

1 BMU / 1 Box BMU

2 Lateral Burpee

3 Hang Clean and Jerk 45-50kg / 35-30 kg

4 HRPU

5 Devil press 2x17,5-20kg / 10-12,5 kg

6 Pull up

7 DL 45-50kg / 35-30 kg

8 Box jump overs

9 T2B

10 Wb

11 Abmat situp

12 DU

Start with 1 BMU / 1 Box BMU,

Then do 2 Lateral Burpee and 1 BMU / 1 Box BMU,

Then 3 Hang Clean and Jerk, 2 Lateral Burpee, and 1 BMU / 1 Box BMU. Continue this way until the final round of 12 Double-Unders, 11 Abmat situps, and each movement descending in repetitions all the way down to 1 BMU / 1 Box BMU.

2021.12.23. - csütörtök

Week 5

Wu.: 5’ Amrap

20” HS Hold

14 Low switch Cossack Squat

15 m Bear walk

10 Dead bug

A.: 8’ _ 50” work -10” rest

1. 1 Air squat + 2 R Lunges

2. 25” Plank + 25” plank Twist

3. 3 Down up + 2 push up

4. 25” hollow hold + 25” Tuck up

B.: 18’ Amrap

row/ski @ Nasal Breathing

at 3’,9’,15’

10 Double KB Floor press

8 plank to Push up

at 6’,12’,18’

10 Double KB Bent over row

8 push up

C.: 4’ hollow rock

*at each interruption do 10 Arch rock

D.: Stretching

2021.12.22. - szerda

Week 5

WU.: 6’ Amrap

5/side KB Bottom-up press @easy weight

5/side KB Snatch High pull @easy weight

10 Alt. Deep Squat with Thoracic Rotation

6/side Single leg RDL @no weight

A.: Snatch Complex 2x80%, 3x85%, 1x90% of 1 RM PS

1 Snatch Grip DL

1 Snatch High pull

1 Low hang Power Snatch

1 Hang Power Snatch

*rest 90”

B.: 5 rds TC_15’

8 T2B

40 m Mixed KB Rack Suitcase Carry 2x 24/ 16 kg

7 Thruster 52,5 kg/ 35 kg

40 DU

C.: 3 rds

12 Powerband Seated Row

* rest 20”

10 Double DB Lateral Raise

*rest 40”

2021.12.21. - kedd

Week 5

A.: 5’ Amrap

10-10 X Band Walks

20” Hollow Hold

6 Kang squat

5 Hindu push-up

B.: 3 sets 1x16/12 kg TC_8’

8 Suitcase DL Right (R)

6 R. Swing R

4 KB Snatch high pull R

6 Dead Snatch R

8 KB offset push up R

Then, Left (L), R, L, R, L

* no rest btw. sides

* R + L = 1 set

C.: Emom 20’

1. 210/180 m Row

2. Max Double DB Deadlift 2x 20-22,5kg/ 15-17,5 kg

3. 10 DB Facing Burpees

4. Max Alt. DB Hang Power Celan & Jerk

5. Rest

*at the 2. and 4. min. try to not take down

D.: Tabata in 4 minutes

Squat with Wall Ball

Wall Ball Hollow rock

ACC.: 3 sets Sandbag Bearhug Hold

1. 90”

*rest 45”

2. 75”

*rest 35”

3. 60”

2021.12.20. - hétfő

Week 5

A.: 5’ Amrap

15”/side Side plank Rotation

25” wall sit alt. leg raises

12 Alt. superman

10 Downward dog toe touch

B.: STR. E2MOM

Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90”

Tempo 3035

3 – Moving down, use 3 seconds to squat to full depth

0 – Hold for 0 seconds at the bottom (do not pause)

3 – Moving up

5 – Start the next rep after 5 seconds

* increase weight every rds

C.: Amrap & FT

Amrap 6’

8 Pull-ups

10 step suitcase walking lunges 2x24/16 kg

5 Box jump 60/50 cm

10 R. Swing 24/16 kg

*rest 90”

3 rds FT TC 10’

2 Rope climb

20 Jumping Lunges (no weight)

15 R. Swing

10 KB (1x24/16 kg) Carry over the box 50/40 cm

ACC.: 3 rds

10/side Side plank Row

2021.12.19. - vasárnap

Week 4

Wu.: 3 rds

20” reverse plank alt. leg raises

12 Frog Bridge

10 Ring row

14 Cross Jack

A.: 6’ Amrap

12 R. swing

10 Down up

4 Atomic sit up

10 push up

B.: 2 rds For Time (with a Partner) TC 25’

20 Hang Power Cleans 50/32,5 kg

160 m (R1) / 320 m (R2) Shuttle Run (together)

10 Cluster 50/32,5 kg

15 Syncron bar facing burpee

400 SU

30 Push Jerk 50/32,5 kg

1200 m (R1) / 600 m (R2) Row

C.: 3 rds

45” plank to push up

*rest 35”

2021.12.18. - szombat

Week 4

Wu.: 3 rds

20” reverse plank alt. leg raises

12 Frog Bridge

10 Ring row

14 Cross Jack

A.: 6’ Amrap

12 R. swing

10 Down up

4 Atomic sit up

10 push up

B.: 2 rds For Time (with a Partner) TC 25’

20 Hang Power Cleans 50/32,5 kg

160 m (R1) / 320 m (R2) Shuttle Run (together)

10 Cluster 50/32,5 kg

15 Syncron bar facing burpee

400 SU

30 Push Jerk 50/32,5 kg

1200 m (R1) / 600 m (R2) Row

C.: 3 rds

45” plank to push up

*rest 35”

2021.12.17. - péntek

Week 4

Wu.: 5’ Amrap

6/side single leg bridge; at 6 hold 10”

14 Tiger position Sh. taps

1/ TGU @easy weight

5/side Windmill @easy weight

A.: STR

2x 3 strict press + 5 push press

3x 2 Strict press + 4 Push press

* increase weight every rds

* rest 90”

B.: Amrap 12’

High skill

2-3 RMU

6 Hang Clean and Jerk 45-50kg / 35-30 kg

10 m HSW

5 Devil press 2x 17,5-20kg/ 10-12,5 kg

Low Skill

3-4 Leg-Assisted Ring Muscle-Up

6 Hang Clean and Jerk 45-50kg / 35-30 kg

3 Wall climb / 10m R. bear walk

5 Devil press 2x 17,5-20kg/ 10-12,5 kg

C.: 3 rds

10 BB Bent over row

*10” rest

10 Chin-up / Ring Low row

*try to unbroken

*rest 2’ btw sets