Strong Body Blog

2026.05.27. - szerda

Warm up:

3' row

15 Banded external rotation

15 Band pull apart

20 walking lunge + twist

10-10 Front rack opener

5 Front squat

4 Floating squat clean

3 Tall jerk

Strength:

Squat clean + High hang squat clean + Split jerk + Split jerk

2x(1+1+1+1) @ 65-70%

Jerk dip

4x3 @ 90%

Metcon:

For time:

21 - 15 - 9

T2B

Deadlift @ 80/50kg

*rest 2'

9 - 15 - 21

Pull up

Power Clean & Jerk @ 60/45kg

Tc.: 20'

Accessory:

EMOM 10

4-8 Strict pull up

Single arm DB bent over row

4x8-8

Banded biceps curl

Accumulate 100 reps for quality

2026.05.26. - kedd

Warm up:

10/8 cal ski

10-10 Pec stretch on rig

6-6 Single arm KB bottoms up press

6-10 Handstand scap push up

Strength:

For time:

30 Strict HSPU

Tc.: 10'

Max rep Strict press @65%

Max rep Strict press @ 55%

Max rep Strict press @ 45%

Metcon:

80/160 D/S under

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

2 Rope climb

*rest 2' btw sets

Accessory:

Rear delt fly

4x(8-12)

Banded triceps pushdown

Accumulate 100 reps for quality

2026.05.23. - 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 Clean pull to hold + 1 High hang power clean + 1Floating power clean + 1 Split jerk

Strength:

Muscle clean + Power clean + Push press + Push jerk

3x(1+1+1+1) @ 40%

Power clean + Power jerk

Build to a heavy single

Metcon:

EMOM 40

1: 10/8 cal bike - hard

2: 8 Hang DB snatch @ 30/22.5kg

3: 10/8 cal ski - hard

4: 60/120 D/S under

Accessory:

D-ball/ sandbag good morning

5x6

Prone IYT

3x(8-8-8)

2026.05.22. - péntek

Warm up:

3' Cardio

4-4 Side lunge w/ floor touch

4-4 Rotating lunge w/ floor touch

4-4 Forward lunge w/ floor touch

12 Banded face pull

8 Front squat

Strength:

Front squat

2x5 @ 70-80%

2x3 @ 75-85%

OHS

2x15 @ 55-65%

Metcon:

AMRAP 20

500/400m Row

5-6 RMU/BMU/Burpee pull up

10 Deadlift @ 85/55kg

Accessory:

Dual KB front rack carry

10x15m

Landmine twist

4x6-6

2026.05.21. - csütörtök

Warm up:

12/10 cal cardio

5 Inchworm

10 GHD back extension

10 Air squat

2 Wall walk

5 Slow strict pull up

30" Plank

Metcon:

30 GHD sit up / V-up

24 Pull up

18 Alt pistol

12 Power snatch @ 40/30kg

6 BMU/Burpee pull up

*rest 3' btw sets

2026.05.20. - szerda

Warm up:

3' row

15 Banded external rotation

15 Band pull apart

20 walking lunge + twist

10-10 Front rack opener

5 Front squat

4 Floating squat clean

3 Tall jerk

Strength:

Squat clean + Split jerk + Squat clean + Front squat + Split jerk

Work up to a heavy 1+1+1+1+1 complex for the day

Clean pull

3x2 @ 100%

Metcon:

AMRAP 12

6 Wall ball

6 T2B

9 Wall ball

9 T2B

12 Wall ball

12 T2B

15 Wall ball

15 T2B

......etc.

Accessory:

AMRAP 1'

Max rep C2B

3-6/side Single Arm Rope row

Band pull aőart

2x20-30

2026.05.19. - kedd

Warm up:

10/8 cal ski

10-10 Pec stretch on rig

6-6 Single arm KB bottoms up press

6-10 Handstand scap push up

Strength:

Max rep Strict press @ 70%

Max rep Strict press @ 60%

Max rep Strict press @ 50%

Metcon:

5x AMRAP 2'

18/15 cal row

6 Power clean & jerk @ 60/45kg

in remaining time MAX rep Lateral burpee over bar

*rest 2' btw sets

Accessory:

Deficit Strict HSPU

10x

1-3 reps 5" descent

15 OH DB triceps extension

Max rep Bench dip

10-15 Plate lateral raise

2026.05.18. - hétfő

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

Work up to a heavy 1+1+1 complex for the day

Back squat

1x1 @ 85%

1x10 @ (20 RM) 100-110%

1x3 @ 80%

1x10 @ (20 RM) 95-105%

1x5 @ 75%

1x20 @ (20 RM) 90-100%

Metcon:

AMRAp 10'

10 cal

20 Alt. DB snatch

40/80 D./S. under

Accessory:

EMOM 8

8 Med ball GHD sit up @9/6kg

40" Front plank shoulder tap

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

Warm up:

3' Bike

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

2026.05.16. - 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 Snatch pull to hold + 1 High hang power snatch + 1 Low hang power snatch + 1Floating power snatch

Strength:

Muscle snatch + Power snatch

3x(1+2) @ 30-40%

Power snatch

Build to a heavy single

Metcon:

EMOM 40

1: 14/11 cal ski

2: 7.5-15m Handstand walk / 3-5 Wall walk

3: 12/9 cal bike

4: 30m Farmer's carry

Accessory:

Barbell seal row

4x(8-12)

Prone IYT

3x(8-8-8) @ very light weight

2026.05.15. - péntek

Warm up:

3' Cardio

4-4 Side lunge w/ floor touch

4-4 Rotating lunge w/ floor touch

4-4 Forward lunge w/ floor touch

12 PVC pass through

12 Slow OHS w/ PVC

Strength:

OHS

2x5 @ 70-80%

2x3 @ 75-85%

Front squat

2x15 @ 55-65%

Metcon:

For time:

Buy-in: 150/300 D/S under

20 GHD sit up

15 C2B

10 Thruster @ 45/30kg

Accessory:

Max time D-ball/sandbag bear hug hold

Every 2' - 12' (3 sets per station)

1: 15 Right side plank hip touch + 10 Right side plank rotation

2: 15 Left side plank hip touch + 10 Left side plank rotation

1: 15 Right side plank hip touch + 10 Right side plank rotation