Strong Body Blog |

2026.09.01. - kedd

Warm up:

1'30" Row

1'30" Ski

10-10 Pec stretch on rig

5-5 DB/KB windmill

10-10 Single arm ring row

5-5 Front plank shoulder tap

Skill:

Every 1'30" x 12 sets

2-4 Wall walk

1-3 BMU

Bike (recovery pace)

Strength:

3-4x

10-10 Single arm incline DB bench press

10-10 KB gorilla row

Metcon:

AMRAP 6

20 Shuttle run (7.5-7.5m=1rep)

40/30 cal C2 bike

Max cal ski (in remaining time)

*rest 3'

AMRAP 6

40/30 cal C2 bike

40/30 cal ski

Max shuttle run (in remaining time)

*rest 3'

AMRAP 6

40/30 cal ski

20 Shuttle run

max cal C2 bike (in remaining time)

Accessory:

10-10 Single arm ring row

10-10 Seated single arm DB strict press

2026.08.31. - 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:

OHS

2x2 @ 85-90%

2x1 @ 90%

Deadlift

1x1 @ 80-85%

1x1 @ 85-90%

1x1 @ 90-95%

EMOM 8

1 Speed deadlift @ 75%

Metcon:

For time:

30 Burpee box jump over

50 Thruster @ 40/30kg

30 Burpee box jump over

Accessory:

EMOM 12

1: 10-15 Side plank hip touch

2: 20"-30" Front plank shoulder tap

3: 10-16 Starfish

4: 5-10 Rounded GHD back extension

2026.08.29. - szombat

Warm up:

3' SKi

12-10-8

Rotating posterior DB press @ 5/2.5kg

Rotating Anterior press @ 5/2.5kg

*complete 30" slow front plank shoulder tap

Strength:

Strict press

1x5 @ 65%

1x5 @ 75%

1x Max @ 85%

3x5 @ 65%

Metcon:

EMOM 40

1: 14/11 cal bike

2: 10-15 Kipping HSPU

3: 15/12 cal row

4: 10 D-ball/sandbag bear hug squat @45/32kg

Accessory:

3-4x

20 GHD sit up

3-4x

1' reverse sled drag

2026.08.28. - 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

5x1 @ 85-90%

2 Squat clean + 1 Split jerk @ 84%

Squat clean + Split jerk @ 85-90%

4-5x

4 Jerk dip @ 105%

Metcon:

For time:

100/200 D/S under

50 Wall ball @9/6kg

40 C2B

100/200 D/S under

40 Wall ball @9/6kg

30 C2B

100/200 D/S under

30 Wall ball @9/6kg

20 C2B

100/200 D/S under

Bonus:

15-25 BMU for quality

2026.08.27. - csütörtök

Warm up:

3' Cardio

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" plank

30" Handstand hold

Metcon:

For time:

400m Run

20m HSW

10 BMU

2026.08.26. - 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

1x1 @ 92.5-95%

2x2 @ 85%

Front squat

3x2 @ 80-85%

Metcon:

21 Pull up

16 Burpee box jump over

11 HSPU

*rest 1:1

Accessory:

3-4x

30" skater jump

30" rest

30" Jumping box step up

12 BArbell hip thrust

30"-1' Chinese plank (facing up)

rest 30"

30"-1' Chinese plank (facing down)

2026.08.25. - kedd

Warm up:

1'30" Row

1'30" Ski

10-10 Pec stretch on rig

5-5 DB/KB windmill

10-10 Single arm ring row

5-5 Front plank shoulder tap

Skill:

Every 1'30" - 15'

1-3 Rope climb

8-12 Ring dip (kipping)

Accessory:

10-10 Single arm ring row

10-10 Seated single arm DB strict press

Metcon:

AMRAP 5

18/15 cal bike

12 DB bench press @2x22,5/16kg

18 Burpee

*rest 3'

AMRAP 5

15/12 cal bike

10 DB bench press @2x22,5/16kg

15 Burpee

*rest 3'

12/9 cal bike

9 DB bench press @2x22,5/16kg

12 Burpee

*rest 3'

9/7 cal bike

6 DB bench press @2x22,5/16kg

9 Burpee

2026.08.24. - 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:

OHS

2x2 @ 82.5-87.5%

2x1 @ 87.5-92.5%

Deadlift

2x3 @ 77.5%

1x2 @ 85%

1x1 @ 92.5%

Metcon:

For time:

20 DB alt snatch @32/22.5kg

26 T2B

20 Squat snatch @57/41kg

Accessory:

1' banded glute bridge hold

20-30 Seated hamstring curl

3-4x

20 Weighted abmat sit up @8-14kg

2026.08.22. - szombat

Warm up:

3' SKi

10 Rotating posterior DB press @ 5/2.5kg

10 Rotating Anterior press @ 5/2.5kg

*complete 30" slow front plank shoulder tap

Strength:

8 DB Z-press

Tabata

20" on / 10" off

50% of weight used for the 3x8 DB z-press

Metcon:

EMOM 30

1: 60/120 D/S under

2: 6-10 C2B

3 Burpee box jump over

3: 15/12 cal row

4: 5-8 Devil press 2x22.5/15kg

5: 2 Rope climb

Accessory:

2-4x

25 GHD sit up

60m D-ball/sandbag bear hug carry

12-12 SIngle arm ring row

2026.08.21. - 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:

2-3x

1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60%

Squat snatch

3x2 @ 70%

2x1 @ 75%

1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%

1 Squat clean + 1 Split jerk + 1 Squat clean + 1 Split jerk @ 70%

1 Squat clean + 1 Split jerk @ 75%

Metcon:

500m Run

25 Jumping air squat

20/15 Deficit push up

rest 3' btw sets

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