Strong Body Blog |

2026.07.31. - 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

5 Slow snatch

5 Power snatch

5 Squat snatch

Strength:

Squat snatch

2x2 @ 75-80%

2x1 @ 82-87%

Riser Snatch pull

3x3 @ 92%

Squat clean + Split jerk + Squat clean + Split jerk

2x(1+1+1+1) @ 80%

Squat clean + Split jerk

2x(1+1) @ 85%

Metcon:

AMRAP 10

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

12 C2B

30/60 D/S under

Bonus:

Accumulate 15-25 BMU for quality

2026.07.30. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

Metcon:

EMOM 20

1 Power snatch

3 BMU/RMU

5 Burpee over the bar

2026.07.29. - 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

Strength:

Back squat

1x2 @ 87%

3x3 @ 80%

Front squat

3x5 @ 70%

Metcon:

10-9-8-7-6-5

Sandbag over shoulder

60/120 D/S under

Accessory:

12 Barbell hip thrust

20 Tib raises

20 Calf raises

40"-1' Wall sit

30"-1' Chinese plank (facing up)

30" rest

30"-1' Chinese plank (facing down)

2026.07.28. - kedd

Warm up:

1'30" Row

1'30" Ski

10-10 Lat. stretch on rig

10 Banded face pull

10-10 Single arm ring row

20"-40" Bar dead hang

Skill:

Accumulate 12-15 Rope climb for quality

EMOM 8

5-10 Band assisted strict chin up @ 20X1 : explosive up, 1" at the top, 2" down, no pause at the bottom

Accessory:

10 DB bench press

*rest 30"

Max rep ring push up

Metcon:

For time:

15 Hang power clean @ 70/48kg

30 Box jump over

45 Lateral burpee over the bar

30 Box jump over

15 Hang power clean

2026.07.27. - 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:

Bamboo bar OHS (or banded KB OHS)

3x6

OHS

3x2 @ 80%

3x2 @ 80-85%

Deadlift

2x3 @ 85%

EMOM 8

2 Speed deadlift @ 60%

Metcon:

For time:

10-8-6-4-2

Thruster @ 50/35kg

4-8-12-16-20

Cal bike

Cash out: 60m D-ball/Sandbag bear hug carry @ 70/45kg

Accessory:

3-4x

20 Weighted AbMat sit up @ 6-9/4-6kg

2026.07.25. - 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:

2 Bench press @ 65%

10 Deficit push up

Every 45" - 7'30"

2 Speed deadlift @ 50 kg

Metcon:

EMOM 25

1: 13/10 cal ski

2: 15m Handstand walk

3: 15/12 cal bike

4: 1 round of "D.T."

5: rest

* 1 round of "D.T." = 9 Hang power clean + 6 Shoulder to OH @ 70/48kg

Accessory:

Accumulate 5' in a D-ball/sandbag bear hug hold @ 45/30kg

15-15 slow DB suitcase carry

2026.07.24. - 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

Strength:

OHS

2x3 @ 70%

Back squat

2x4 @ 60%

Metcon:

For time:

24/18 cal row

20 Thruster @ 45/30kg

16 Bar facing burpee

Accessory:

2-3x

15 Band assisted strict pull up

1' rest

Max rep feet elevated ring row

2026.07.23. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

Metcon:

EMOM 40

1: 15/12 cal row

2: 15 USA swing @ 32/16kg

3: 5 Wall walk

4: Rest

5: 50/100 D/S under

6: 16 alt C&J @ 22.5/15kg

7: Max Abmat sit up

8: rest

2026.07.22. - szerda

Warm up:

3' Row

12 Hip 90-90 Transitions

20"-20" Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

Snatch deadlift + Snatch pull + Power snatch + Snatch balance

2-3x(1+1+1+1) @ 40-60%

EMOM 6

1 Squat snatch @ 70%

Riser snatch pull

6x2 @ 80%

Metcon:

Every 2' - 24' (3 sets per station)

1: 40" Max cal bike

2: 40" Max rep RMU

3: 40" Max rep T2B

4: 40" Max rep Double under

Accessory:

3-4x

40 Russian twist (bodyweight)

1'-1' Side plank

40" work - 1'30" rest

Bird dog knees to elbow

2026.07.21. - 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

3x5 @ 60%

2x10 @ 45%

Metcon:

15' to work for...

1200m Run

AMRAP in remaining time:

6 Alt DB snatch @ 22.5/15kg

4 Strict HSPU

1 Rope climb

Accessory:

12-12 Single arm banded rear delt fly

20 Banded tricep pushdown

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