Strong Body Blog

Warm up:

3 sets

15/12 cal aab

8/8 lateral box step

10 sots press

:30 ohs bottom hold

Strength:

Squat snatch

2x2 @76%
2x1 @71%
 

snatch pull to hold + snatch pull

3x1+1 @80-85%
 

Metcon:

4 rds

5 power snatch 67,5 %

15 chest to bar

20 single leg box step over 22,5/15 kg

1 min rest btw rds

Accessory:

Emom 8’

2-5 wall walk

Warm up:

15/12 cal row

15 goblet squat

15 banded upright row

:30/:30 side plank

Strength:

Back squat

1x3 @55 %
1x3 @59%
2x3 @63%
 

Front squat

1x3 @55%
1x3 @59%
2x3 @63%
 

Metcon:

Amrap 4’

30 burpee

40/30 cal row

30 alt pistol

3 rope climb

rest 2

Amrap 5’

30 burpee

40/30 cal row

30 alt pistol

3 rope climb

Rest 2’

For time

30 burpee

40/30 cal row

30 alt pistol

3 rope climb

Accessory:

Tabata v-up 20’ work/10 rest

Warm up:

3 sets

15/12 cal row

8/8 side lunge

8 split stance strict press (empty bb)

16 candlestick toe touch

Strength:

Squat clean + split jerk + squat clean + split jerk

3 x (1+1+1+1) 80%

Squat clean + split jerk 2 x (1+1) 85%
 

Deadlift: Emom10

2 reps 65%

Metcon:

For time

30 thruster 30/20 kg

10 lateral burpee

20 thruster 40/30 kg

20 lateral burpee

10 thruster 50/35 kg

30 lateral burpee

Accessory:

3 rds

1 min plank

20 arch rock

Warm up:

3 sets

15/12 cal cardio

20 hip thrust

10 scapula pull up

5 reverse burpee

Strength: 

Emom 35'

1: 50 du / 100su

2: 10 Kettlebell thruster 24/16

3: 15 ttb

4: 20 ring dip / ring push up

5: 12 lunges 60/40 kg

6: 25 ghd back extension

7: rest

Streching