Strong Body Blog

A. Warm-up: 
Amrap 5’ 
5 Inchworm 
10/10 Single-arm R. Swing @ 12/16kg KB 
15 Air squat 

B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min. 
Then..
Every 90s. x 6 sets 
Squat clean + Hang squat clean + Front squat @ 80-85% of B 

C. Max reps Strict pull-ups x 1 attempt
Rest 2:00 
Every 2’ x 3 sets 
Strict pull-up x 50% of Max reps 

D.Metcon

 Amrap 10’ 
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets 
50 Double-unders 

Weights: 2x16/24kg 
Open: 2x8/16kg

A. Warm-up: 
100 Single-unders 
10/10 Single-Leg RDL @ without weight 
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar 
x 3 rounds 

B. Romanian Deadlift x 8 reps @ medium/heavy weight
x 5 sets 

C. Metcon

RX: Amrap 14’ 
90 Double-unders 
75 Wall ball @ 9/6kg 
60 T2B 
45 Push-ups
30 Alt. DB snatch @ 22.5 / 15kg 

Open: Amrap 14’
180 Single-unders 
75 Wall ball @ 9/6kg 
60 K2E or V-ups 
45 Push-ups 
30 Alt. DB snatch @ 15 / 10kg 

D. 3-4 sets of:
15-18 Empty BB biceps curl 
15/15 KB side bend @ heavy! 
Rest 60s. btw. sets

Wu: gymn+ mobility

A: 2rds
25 cal row
25 band good morning
25 hip trust

B: 12 min Find your daily max 
1 RM Sumo deadlift

C: For time
50 shoulder press 40 /30/25kg

D:EMOM 20
-15/12 cal skierg
- 3-7 sand bag or slam ball clean+ over to shoulder
- 20 m lunges du kb Rx: oh 24/16 open: front rack 20/16/12
- rest

E: SMR
 

Wu: Gymn+
Amrap 7'
20 dead bug
20 invers dead bug
10 squat rock
30 jumping jack

A: 10 min
Hspu, Hand stand walk practice

Rx: Amrap 10'

15 m 

1 pegboard / 1-3 bar mu

B: Emom 30'
- 50 du/ 100 simple
- 12 alt box step w. du heavy kb
- 15/12 cal row
- 10-15 hrpu + 15-20 air sq
- 30 sec hollow rock

C: Streching, SMR