Strong Body Blog |

2026.09.14. - hétfő

Warm up:

3' Bike

20-20 Posterior hip stretch on box

10 Good morning @ empty barbell

10-10 Cossack squat

10-10 Single arm DB OH squat

10-10 Side plank rotations

Strength:

6 Bamboo bar OHS

EMOM 8

3-5 OHS @ 50%

Tempo 21x1

Metcon:

For time:

50/36 cal assault bike

10 D-ball/sandbag clean @ 45/30kg

*rest 1'30"

40/30 cal assault bike

10 D-ball/sandbag clean @ 45/30kg

*rest 1'30"

30/24 cal assault bike

10 D-ball/sandbag clean @ 45/30kg

Accessory:

20-15-10-5

Side plank knee touch

side plank knee touch

GHD back extension

50/36 cal assault bike

10 D-ball/sandbag clean @ 45/30kg

2026.09.12. - szombat

Warm up:

3' SKi

10-10 Rotating posterior DB press @ 5/2.5kg

10-10 Rotating Anterior press @ 5/2.5kg

*complete 30" slow front plank shoulder tap

Strength:

Strict press

1x5 @ 80%

1x3 @ 85%

1x1 @ 90%

1x Max @ 92%

Metcon:

EMOM 40

1: 14/11 cal row

2: 10 Burpee over rower

3: 13/10 cal ski

4: 15 KB Swing @24/16kg

Accessory:

4-5x

4-4 Top plank matrix

3-4x

1' sled push

2026.09.11. - péntek

Warm up:

3' Cardio

10 PVC pass through

10-10 Hip openers

5 Straight leg box jump

1-2x

10 snatch Deadlift

10 Hang muscle snatch

10 Behind the neck snatch grip Strict press

10 OHS

Strength:

1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50%

Squat Snatch

-Build to a heavy single for the day

3 Back squat @60-65%

Tempo 31x1

Metcon: (Man In The Red Bandana)

AMRAP 19

5 Thruster @ 60/40kg

17 Front rack lunge

77 / 154 D/S under

200.1m Plate carry @ 20/10kg

Bonus:

For quality 6-12 legless rope climb

2026.09.10. - csütörtök

Warm up:

3' Cardio

5 Inchworm

10 Air sq

10 Push up

30" plank

5 Strict pull up

Metcon:

20 GHD sit up

60/120 D/S under

7 BMU

20 GHD sit up

60/120 D/S under

7 BMU

2026.09.09. - szerda

Warm up:

3' Bike

20-20 Posterior hip stretch on box

10 GHD back extension

10-10 Side lunge

10 Jumping air squat

20"-20" pallof hold

1-2x

10 Clean deadlift

10 Hang muscle clean

10 Behind the neck strict press in jerk stance

10 Front squat

Strength:

1 Power clean + 2 Low hanf squat clean + 1 Split jerk @ 40-50%

1 Squat clean + 1 SPlit jerk

- Build to a heavy single for the day

3 Front squat 60-65%

Tempo 31x1 (3" down, 1" at the bottom, aggressive stand, 1" at the top)

Metcon:

For time:

12 T2B

10 Alt. hang C&J @22.5/15kg

8 Box jump over

Accessory:

3-4x

30" skater jump

30" rest

30" jumping box step up

3-4x

10 Toes up DB RDL (tempo 31x1)

2' hanging L-sit hold

2026.09.08. - kedd

Warm up:

1'30" Row

1'30" Ski

10-10 Pec stretch on rig

5-5 DB/KB windmill

10-10 Single arm ring row

5-5 Front plank shoulder tap

Skill:

Every 1'30" x 12 sets

20 Crossover single under

2-6 RMU

20 Crossover single under

7.5-15m Handstand walk

Strength:

3-4x

10-10 Single arm ring row

10-10 Seated single arm DB press

Metcon:

For time:

20/15 cal C2 bike

5 BUrpee pull up

30m D-ball/Sandbag bear hug carry @ 45/30kg

Accessory:

2-4x

20 Banded face pull

10-10 Alt. DB curl

10-10 Single arm DB tricep kickback

2026.09.07. - hétfő

Warm up:

3' Bike

20-20 Posterior hip stretch on box

10 Good morning @ empty barbell

10-10 Cossack squat

10-10 Single arm DB OH squat

10-10 Side plank rotations

Strength:

OHS

-Build to a heavy single or 1RM

1 Clean pull @ 100%

Metcon:

For time:

20 Single arm DB hang snatch @ 22.5/16kg

600m Run

30 Single arm DB hang snatch @ 22.5/16kg

600m Run

40 Single arm DB hang snatch @ 22.5/16kg

Accessory:

EMOM 16

1: 12 Med. ball GHD sit up

2: 40" Banded glute bridge hold

3: 12-20 T2B

4: 40" wall sit

2026.09.05. - szombat

Warm up:

3' SKi

12-10-8

Rotating posterior DB press @ 5/2.5kg

Rotating Anterior press @ 5/2.5kg

*complete 30" slow front plank shoulder tap

Strength:

Strict press

1x3 @ 70%

1x3 @ 80%

1x Max @ 90%

3x5 @ 65%

Metcon:

EMOM 40

1: 60/120 D/S under

2: 15 C2B

3: 14/11 cal bike

4: 7.5m Handstand walk

5: 3 Devil press @ 2x 22.5/15kg

Accessory:

5 Strict T2B

Max T2B

3-4x

40"-1' Sorenson hold

2026.09.04. - péntek

Warm up:

3' Cardio

10 PVC pass through

10-10 Hip openers

5 Straight leg box jump

1-2x

10 Deadlift

10 Hang muscle clean

10 Strict press

10 Front squat

Strength:

1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%

1 Squat clean + 1 Split jerk @ 87-93%

15 Front squat @ 45%

Metcon:

For time:

21 cal row

21 Kipping HSPU

8 Power clean

7 Hang power clean

6 Squat clean

15 cal row

15 Strict HSPU

6 Power clean

5 Hang power clean

4 Squat clean

9 cal row

9 wall facing strict HSPU

4 power clean

3 Hang power clean

2 Squat clean

-Barbell @ 50/40kg-

Bonus:

For quality 10-20 RMU

2026.09.03. - csütörtök

Warm up:

3' Cardio

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

30" Handstand hold

Metcon:

AMRAP 25

5 BMU

10m Handstand walk

15 Box jump over

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