Strong Body Blog

2026.05.13. - 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

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

2x(1+1+1+1+1) @ 85%

*OPTIONAL*

Squat clean + Split jerk

1-3x(1+1) @ weight of choice

Clean pull

3x3 @ 98%

Metcon:

10 Shuttle run (7.5-7.5m)

9 Lateral burpee over bar

9 Power clean @ 75/50kg

2 Rope climb

*rest 3' btw sets

Accessory:

20' Bike @ zone 2-3 effort

*every 2' 2-6 BMU

Wide grip band assisted C2B

3x12

2026.05.12. - 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:

8 Strict press @ 65-75%

Metcon:

Amrap 3'30"

20 Alt. DB snatch @22.5/15kg

20 Box jump/step down

In remaining time: MAX cal ski

*rest 1'30" btw sets

Accessory:

6-10 Ring push up

Max time ring support hold

15-15 Single arm DB triceps kickback

2026.05.11. - 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 w/ 3" descent

2x(1+1+2) @ 80-85%

2x(1+1+1) @ 83-88%

Back squat

1x5 @ 75%

1x10 @ (20 RM) 100-110%

1x5 @ 75%

1x10 @ (20 RM) 90-100%

1x5 @ 75%

1x20 @ (20 RM) 80-90%

Metcon:

Amrap 10'

200m Run

10 Power snatch @50/35kg

Accessory:

8-12 Weighted hanging knee raise

15-15 Side plank hip touch

2026.05.05. - 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:

4 Strict press @ 80-85%

Metcon:

2-2-2-3' Work / 1' Rest

15/12 cal row

10 Burpee box jump over

In remaining time MAX rep GHD sit up

Accessory:

Deficit strict HSPU negatives

10x

1-3 reps @ 5" descent

15 OH DB triceps extension

Max rep bench dip

10-15 Plate lateral raise

2026.05.04. - 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 w/ 3" descent

2x(1+1+2) @ 77-82%

2x(1+1+1) @ 80-85%

Back squat

1x3 @ 80%

1x10 @ (20 RM) 95-105%

1x3 @ 80%

1x10 @ (20 RM) 85-95%

1x3 @ 80%

1x20 @ (20 RM) 75-85%

Metcon:

AMRAP 10'

10 cal bike

20 Alt DB snatch @22.5/15kg

10 Burpee over DB

Accessory:

10x

15m MIxed rack KB farmer's carry

30"-30" Copenhagen plank

2026.05.02. - szombat

Warm up:

3' bike

2-3x

20 Plate hop

5 Straight 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: 13/10 cal ski

2: 3-6 RMU / BMU

3: 15/12 cal row

4: 15 T2B

Accessory:

10 D-ball / sandbag clean

-into-

30m D-ball / sandbag bear hug carry

Band pull apart

100 reps for quality

2026.05.01. - 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:

EMOM 8

2 Front squat @ 65%

After your 8th set, complete

50 Wall ball

Metcon:

For time:

50-40-30-20-10

cal Assault bike

Burpee

Tc.: 25'

Accessory:

60 V up for quality

1' - 1' Side plank

2026.04.30. - csütörtök

Warm up:

10/8 cal cardio

5 Inchworm

5-5 Single arm ring row

10 Push up

3 Wall walk

10 Scap pull up

Strength:

10-15 Bent over row @ 65-75%

8-12 Bench press @ 70-80%

Metcon:

AMRAP 20'

7.5-7.5m dDB front rack walking lunge

15 C2B/ Pull up

15 T2B

7.5-7.5m Handstand walk / Bear walk

2026.04.29. - 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 + Split jerk

3x(1+1+1+1) @ 70%

Every 40" - 6' (9 sets)

1 Clean pull @ 85%

Metcon:

15/12 cal row

15 Burpee

15 Power clean @ 50/35kg

Accessory:

EMOM 10

4-8 strict pull up

Single arm DB bent over row

4x8-8

Banded biceps curl

100 reps for quality

2026.04.28. - 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

Stregth:

Strict press

3x5 @ 65%

For time:

30 Strict Handstand push up

Tc.: 10'

Metcon:

AMRAP 4

10 Shuttle run (7.5-7.5m)

2 Rope climb

60/120 D/S under

Max rep box step up

*rest 1' btw sets

Accessory:

DB bench press

4x12

Banded triceps pushdown

100 reps for quality