Strong Body Blog

Warm up: gymnastic+ 400 Simple under, every break 20” Active hanging on bar (scapula activation+ body in hollow pos.)

A)Barbell warm up for complex...
Every 90” (6 sets, climbing)
- 1 Strict press
- 2 Push Press
- 3 Push Jerk or Split Jerk
Always from ground.

B)High pull from hang (close grip) 4x8, same weight (~Rx: 45/30 kg, Open 30/20 kg ?)
1’ rest

C)AMRAP 20’ in team of 3 (2 work, 1 always HS Hold (Open: Plank)
- 40 Am Swing (syncron)
- 30 Box Jump overs (together, 1 box)
- 20 PullUp (syncron)
- 10 Burpee (syncron)
- 6 Rope Climb (1 rope)

A) Warm up: games

B) 'Otis'
AMRAP 15'
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses.

C) 5 rounds, in teams of 2 
A: planking ,while
B: 2*30m sandbag or slam ball carry

D) 3 rounds of
- 15 Vups
- 15" L-sit on parallette
- 15 sit ups

A)Gymn + 4 RNFT:
- 6 bb thrusters
- 8 bb muscle cleans
- 10 rev lunge

B) E2' for 12' - 6 sets , climbing
6 hang squat clean

C) EMOM 16' - 4 sets
1) 2 legless / 3 rope climb asc.
2) 20-12 pistols
3) 2*6 m HSW ( open : wall walk or lateral hsw around the box )
4) 14 alt. DB! snatches

D) 3 RFT:
- 12 OHS @45/30 (open: bb)
- 6 facing burpee (new open standard)

A.
WU:
400m slow run
3 rounds:
- 8 Shaolin
- 12 Pushup
- 12 KBSDHP

B.
Warm up for Clean & Jerk

C.
Work in pairs:
AMRAP 30 minutes
- 201 m Running with medballs together
- 8  Clean&Jerk RX: 60/40kg, Open: 45/30kg
- 8 T2B (Open: K2E or Leg raises)
- 20 Wall Ball

Run together then partner 1 begins the first excersise then partner 2 does second one and then partner 1 does again the third one. The next round begins with the run together then partner 2 begins th next excersise...

D.
Tabata "core":
4 rounds:
20" Hollow rock
10" rest
20" Arch rock
10" rest