Strong Body Blog

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

2021.12.16. - csütörtök

Week 3

Wu.: 5’ Amrap

5 Goblet Kang Squat @easy weight

10 m Tiger walk

25” wall seat

10 Alt. Superman

A.: 9’ Emom 45”-15”

WB Squat Clean

10 MC + 2 Down up

4 Wb R. Twist + 4 Wall Ball sit up

B.: 6 rds TC_18’

500/420 m row * nasal breath

*rest 60” btw. rds.

C.: 20-16-12

Superman

Crunches

*no rest

2021.12.15. - szerda

Week 4

WU.: 5’ Amrap

6/side DB High Pull

10 Alt. Deep Squat with Thoracic Rotation

6 Overhead Wall Squat

5/side Single leg RDL @no weight

A.: E2MOM for 10 Min

1 Snatch High pull

2 low hang Power Snatch

2 High hang power Snatch

* increase weight every rds

B.: 5 rds TC_15’

6 Strict T2B

8 Sb over the shoulder

10 Double DB Thruster 17,5-20kg/ 10-12,5 kg

30 DU

C.: 3 rds

12 Seated behind the neck barbell shoulder press

* rest 40”

10 Double DB Front Raise at the wall

*rest 40”

2021.12.14. - kedd

Week 4

A.: Amrap 6’

12 Alt. Kettlebell Halo

10 Alt. Cross knee plank

5/side Lateral Box Step Downs

10 Down dog alternating toe touch

B.: 5 rds TC_14’

30” row* target 60%

8 Lateral jump over the rower

6 Double DB Push press

5 HR Burpee

20” row *target 80%

*rest 50”

C.: E2MOM for 16 Min

12 DL 55/40 kg

7 HSPU

12 Lateral Box Jump Overs

D.: Tabata, 4 Min (20"-10")

Push up

Hollow rock

ACC.: 3 rds

15/side plank Hip Thrust

2021.12.13. - hétfő

Week 4

A.: 5’ Amrap

15”/side Goblet Pulse Split Squat @easy weight

12 Dead bug

10 Superman pull

12 Alt. V ups

B.: STR.

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

Tempo 12X0

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

2 - Seconds to squat to full depth

X – Moving up

0 – Start the next rep after 1 second

* increase weight every rds

C.: 3x 4’ Amrap

5 Strict pull-ups

10 Barbell FR F. Lunges 35-40g/ 20-25kg

10/8 cal row

*rest 90”

5 Kipping Pull up

10 Barbell Over Head R. Lunges 35-40g/ 20-25kg

10/8 cal row

*rest 90”

5 C2B

10 Jumping Lunges

10/8 cal row

ACC.: 3 rds

10/side Tall-Kneeling Pallof Press w/Overhead Reach

2021.12.12. - vasárnap

Week 3

Wu.: 6’ Amrap

10 Scapular Pull-Ups

15”/side Single arm High Plank

10 crab Bridge

12 Alt. superman

A.: Emom 9’

45” work - 15” rest

Max Alt. R. Lunges

Max MC

Max Cross crunches

B.: FT 3 rds

1 Rope Climb

6/side KB Hang clean 16/12 kg

12/18/24 Abmat sit up

6 Chin-up

6/side Single Arm. KB Cluster 16/12

11/13/15 Burpee Box Jump Overs

Row 500/420 m

C.: 3x10-12

Seated BB Good Morning

*rest 45-60”