Strong Body Blog

2026.06.10. - szerda

Warm up:

3' Row

12 Hip 90-90 Transitions

20"-20" Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

High hang squat snatch + Low hang squat snatch + Squat snatch + OHS

2x(1+1+1+1) @ 70-75%

Halting snatch deadlift

5x(1.1) @ 95%

Metcon:

AMRAP 10

5-10-15-....

Cal ski

Box jump / step down

*Rest 3'

AMRAP 8

4-8-12-.....

Cal ski

Box jump / step down

*Rest 2'

AMRAP 6

3-6-9-....

Cal ski

Box jump / step down

Accessory:

Top plank matrix

3 x 40"-1'

D-ball / Sandbag bear hug carry

15m

30m @ lighter bag

2026.06.09. - kedd

Warm up:

1' Bike

5-5 Half kneeling 3-way hip rocks

15m Double kettlebell overhead carry

30" Front plank shoulder tap

Strength:

Strict press

1x3 @ 60%

1x3 @ 70%

1x max reps @ 80%

EMOM 15

1.: 2-4 Negative Box pike handstand push up 5" descent, top to bottom

2.: 20"-30" Wall facing handstand hold

3.: Rest

Metcon:

For time:

12 T2B

30/60 D/S under

10 Single arm DB hang C&J @22.5/15kg

30/60 D/S under

Accessory:

Plate lateral raise

4x12

Banded triceps extension

3x20

2026.06.08. - hétfő

Warm up:

1' Row

10-10 Posterior hip stretch on box

20 Alt lunge w/ lateral flexion

10 Down dog + toe tap

Strength:

Squat clean + High hang squat clean + Split jerk

3x(1+1+2) @ 70-75%

Clean pull

3x1 @ 105%

Back Squat

Build to a 20RM

Metcon:

For time:

10 power C&J @50/35kg

20 Wall ball

50/100 D/S under

2026.06.06. - szombat

Warm up:

1'30" ski

1'30" row

10 Banded good morning

4-4 Turkish get up

3-3 KB windmills

5-8 Burpee broad jump

Strength:

3 Bench press @ 75%

3 Deadlift @ 75%

Metcon:

Every 4' - 40' (10rounds)

20/16 cal row

30m unbroken D-ball/sandbag bear hug carry

15m Handstand walk // 8 Shoulder to overhead @ 70/48kg

Accessory:

2026.06.05. - péntek

Warm up:

3' bike

10-10 Lat stretch on rig

12 Side to side kip swing

10-10 Banded pallof press

8 slow OHS @ pvc/empty BB

Skill:

AMRAP 3

Max rep BMU

15-20 Straight arm banded lat pull down

Strength:

OHS

3x5 @ 65-75%

Front squat

3x5 @ 70%

Metcon:

For time:

6-4-2

Squat snatch @ 60/45kg

3-2-1

Rope climb

*rest 4'

12-10-8

Hang power clean @ 70/50kg

24-20-16

T2B

2026.06.04. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

3 Inchworm

10 Scap pull up

6-6 pistol to squat

30" hollow hold

Metcon:

8-10x

15 T2B

5-5 Alt pistol squat

12 Pull up

5-5 Alt pistol squat

9 dDB bench press @ 2x22.5/15kg

5-5 Alt pistol squat

6 Burpee over DB

*rest 1'

2026.06.03. - szerda

Warm up:

3' Row

12 Hip 90-90 Transitions

20"-20" Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

High hang squat snatch + Low hang squat snatch + Squat snatch + OHS

3x(1+1+1+1) @ 80-85%

Halting snatch deadlift

5x(1.1.1) @ 90%

Metcon:

AMRAP 8

30/60 D/S under

15 Wall ball

12/9 Cal row

5 dDB hang squat clean @ 2x22.5/15kg

Accessory:

Sorenson hold

Side plank (per side)

2026.06.02. - kedd

Warm up:

1' Bike

5-5 Half kneeling 3-way hip rocks

15m Double kettlebell overhead carry

30" Front plank shoulder tap

Strength:

Strict press

1x5 @ 55%

1x5 @ 65%

1x max reps @ 75%

EMOM 8

1-3 Negative Box pike handstand push up 5" descent, top to bottom

Metcon:

AMRAP 6

3 Burpee box jump over

6 RMU/BMU/Burpee pull up

12 GHD sit up

*rest 3'

AMRAP 6

6 Burpee box jump over

12 C2B

24 AbMat sit up

Accessory:

Palm Dumbbell front raise

4x8

OH DB triceps extension

4x10

2026.06.01. - hétfő

Warm up:

1' Row

10-10 Posterior hip stretch on box

20 Alt lunge w/ lateral flexion

10 Down dog + toe tap

Strength:

Squat clean + High hang squat clean + Split jerk

2x(1+1+2) @ 70-75%

Clean pull

3x2 @ 102%

Back Squat

1x1 @ 85%

1x8 @ (20 RM) 100-110%

1x1 @ 87.5%

1x12 @ (20 RM) 100-110%

1x1 @ 90%

1x15 @ (20 RM) 100-110%

Metcon:

For time:

10-8-6-4-2

Wall facing HSPU

Power clean @60/40kg

Accessory:

8-8 Back rack reverse lunge

10 Barbell hip thrust

30" D-ball/sandbag bear hug hold

2026.05.30. - szombat

Warm up:

3' bike

2-3x

20 Plate hop

5 Streight leg box jump

30" Mountain climber

EMOM 5 Building from empty BB

1 Power snatch + 2 Power clean & jerk

Strength:

EMOM 5

1 Power snatch @ 60%

EMOM 5

1 Power clean & jerk @ 60 %

Metcon:

EMOM 28

1: 200/180m row

2: 12-20 Alt. pistol

3: 6 Hang power clean @ 60%

4: rest

Accessory:

10 D-ball/ sandbag clean

-into-

30m D-ball/sandbag bear hug carry

Banded pull apart

accumulate 100reps for quality