Strong Body Blog

2021.10.09. - szombat

SMR +

Warm-up:

Amrap 6' @ easy pace

8 Down-ups
8/8 cossack squats
20" plank hold

For time:

3 rounds of:

12 alt. Box step-up @ single DB - 15/22,5kg
12 GTOH ( snatch or c&j) @ 30/45kg
12 Wall Ball
12 Abmat sit-ups

Then;

2 rounds of:

18 alt. Box step-up
18 GTOH
18 Wall Ball
18 sit-ups

Then,

1 round of:

36 alt. Box step-up
36 GTOH
36 Wall Ball
36 Sit-ups

Accessory:

50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )

50 V-ups

50 Flutter kicks

*try to rest as little as possible!

2021.10.08. - péntek

SMR + General warm-up + Mobility

3 sets:

16 alt. deadbug
10/10 single leg hip thrust
20" HS hold

B. Lifting- Complex, BSQ

Empty BB warm-up,

~ In 10 minutes find your max in the following complex:

1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH

~ Pause Back Squat - w/ 2" pause @ bottom pos.

Every 90" x 5 sets

3 reps @ increasing weight

3 rounds - For max reps, meters

1' Wall Ball
1' Alt. DB Hang C&J @ 15/22,5kg
1' single-arm DB OH walking lunges
1' Lateral Burpee over DB
1' rest

*Try to increase the reps each round or at least maintain the same numbers.

2021.10.07. - csütörtök

SMR + General warm-up + Mobility

A. WU:

Amrap 5' (easy pace!)

2-4-6-8 ... etc reps of:

Air squat
Down-up
Push-ups

B. For Quality, 3 sets :

12 alt. KB presses
30" HS hold
12 alt. KB bent over rows
15 Ambat sit-up @ 6/9kg ball

* 60" rest btw. sets

C. EMOM 15'

12/15 cal row
40m Farmer carry @ heavy KB
2 Rope Climb

2021.10.06. - szerda

SMR + General warm-up + Mobility

3 sets :

1’ cardio machine
8/8 bird dog
5 inchworm w/ alt toe touches

B. Lifting - Clean, FSQ

Empty BB warm-up ,

~ Emom 5’

3 tng power clean @ increasing weight

rest 2’ - increase weight!

~ Every 30” x 6 sets

1 Clean (heavy)

~ Pause Front Squat - 2” pause @ bottom

Every 90” x 5 sets

3 reps @ increasing weight

C. Conditioning

Amrap 8’

10/12 cal row
8 T2B
8 Double DB thruster @ 15/22,5kg

D. For quality:

100 Hollow rocks

2021.10.05. - kedd

SMR + General warm-up + Mobility

3 sets:

6/6 suitcase DL @ 1 x KB
6/6 Strict Press @ KB
15" superman hold

B. Strength - Deadlift, Strict Press

Empty BB warm-up

~ Deadlift - Every 90" x 5 sets

4 reps @ increasing weight

~ Strict Press - Emom 5'

3 reps @ same weight

C. WOD

4 rounds for time, Tc: 15'

15 box jump-overs
12 alt devil press @ 1 x 15/22,5kg
9 Deadlift @ 70/90kg
6 Strict Pull-ups

2021.10.04. - hétfő

SMR + General warm-up + Mobility

3 sets

12 snow angels
6/6 windmill @ light KB, 8-12kg
6/6 cossack squat w/ KB in goblet hold

B. Lifting - Snatch complex

Empty BB warm-up then,

In 8 minutes find your max weight:

1 Snatch + 1 hang snatch + 1 tng snatch

~ Snatch Pull - 4x4

C. WOD

For time: Tc: 14’

50 DUs / 100 singles
30 STOH @ 30/45
50 DUs
30 power snatch @ 25/40
50 DUs
30 alt. pistol squats
50 DUs
30 Pull-ups

D. Accessory:

Rear delt raise
* 3x12 reps

2021.10.02. - szombat

SMR +

Warm-up with animal walks 3-5 minutes.

2 sets:

12 snow angels
10/10 bent over single arm row @ light KB
15" Hollow hold

B. For time:

~ 21-18-15-12-9-6-3 reps of

Power Clean @ 35/50kg
Cal Row

Rest 5'

~ 3-6-9-12-15-18-21 reps of :

American swing @ 16/24kg
T2B / Knee raises

C. Acc:,

100 Russian twist @ plate
50 Hollow rock
25 V-ups

*Rest as little as possible!

2021.10.01. - péntek

SMR + General warm-up + mobility

3 sets:

8/8 single leg hip thrust w/ 2 sec pause at the top pos.
16 alt. Deadbug
10 Good morning @ empty BB

B. Lifting - BSQ, Deadlift

1.Back Squat - Go every 2 minutes:

10-8-6-4-2 reps @ increasing weight

2. Deadlift - Every 30" x 8 sets

2 TNG reps @ 70-75% ( moderately heavy weight)

Amrap 10'

1-1, 2-2, 3-3 .. etc reps of

Push Press @ 25/40kg

Burpee Box jump-overs

2021.09.30. - csütörtök

SMR

A. 3 sets @ easy pace

90" cardio machine
15m Bear walk
15m walking lunges

B. Amrap 20' @ moderate pace

400m Row
12 Plate GTOHs
15 Abmat sit-ups
20m Farmer carry @ 2xKB , heavy

C. Emom 6' - 3 sets

20"/20" Side plank
40" Russian twist

2021.09.29. - szerda

SMR + General warm-up + mobility

2 sets @ light KB - 8/12kg

6/6 Single-arm R. swing
6/6 Singel-arm front rack squat
6/6 Single-arm strict press
6/6 Single arm bent over row

B. Lifting - Clean complex

1. In 8 minutes find your max weight:

1 hang clean + 1 front squat + 1 tng clean

2. Clean pull - 4x4

C. 3 x Amrap 3' / 1' rest

10 HSPU
10 Front squat @ 35/50kg
MAX reps alt. single-arm devil press in remaining time @ 15/22,5kg

D. Accessory, 3 sets for quality:

10"/10" Single-arm plank hold (advanced: on ring)

20" Dual KB OH hold