Strong Body Blog

2026.07.10. - 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:

10 Med ball beat swing

10 Beat swing (bodyweight)

1' BMU singles // Jumping BMU in sets of 1-3

Strength:

OHS

3x3 @ 75-85%

Back squat

1x3 @ 80%

3x5 @ 72%

Metcon:

For time:

buy-in: 40/30 cal bike

4-3-2-1

Rope climb

Squat snatch @ 65-75%

buy-out: 20/15 cal bike

Accessory:

2-4x 10 DB box step over

*rest 2' btw sets

2-4x 5-5 Tempo lateral box step up

*rest 1' btw sets

2026.07.09. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

5 Inchworm

10 Air sq

10-10 Single leg RDL

30" handstand hold

Metcon:

AMRAP 24

12 Deadlift @ 100/70kg

9 HSPU

15 Box jump over

200m Run

2026.07.08. - 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%

Squat snatch

4x2 @ 75%

Riser snatch pull

3x5 @ 88%

Metcon:

AMRAP 7

3-6-9-12-....

Thruster @ 45/30kg

GHD sit up

*Complete 30 D. under after every set of GHD sit up

REST 4'

AMRAP 7

3-6-9-12-....

Thruster @ 45/30kg

GHD sit up

*Complete 30 D. under after every set of GHD sit up

Accessory:

40"-1' Front plank matrix

D-ball/Sandbag bear hug carry

15m @ heavy

30m @ lighter bag

2026.07.07. - 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

6x3 @ 82.5-87.5%

EMOM 10

3-5 Strict Handstand push up //box pike handstand push up

Metcon:

For time:

10x

7.5m Handstand walk

10 Box jump over w/ step down

8 DB hang clean&jerk @22.5/15kg

Accessory:

Plate lateral raise

4x12

Banded tricep push down

3x20

2026.07.06. - hétfő

Warm up:

1' Row

10-10 Posterior hip stretch on box

20 Alt lunge w/ lateral flexion

10 Down dog + toe tap

Strength:

Clean pull + Low hang squat clean + Push press + Split jerk

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

Squat clean + Split jerk+ Squat clean + Split jerk

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

Squat clean + Split jerk

2x(1+1) @ 80%

Front Squat

1x2 @ 87%

3x1 @ 90%

Metcon:

AMRAP 10'

1 Cluster @ 50/35kg

2 Wall walk

3 BMU

4 Burpee over the bar

Accessory:

8-8 Farmer's hold bulgarian split squat

12 D-ball/Sandbag bear hug lunge

24 Russian KB swing

2026.07.04. - 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:

4 Bench press @ 65%

4 Deadlift @ 65%

Metcon:

EMOM 25

1: 13/10 cal row

2: 13/10 cal row

3: 3-7 Devil's press @ 2x22.5/15kg

4: 15/12 cal bike

5: rest

Accessory:

Accumulate 5' in a D-ball/sandbag bear hug hold

30-30m Slow DB suitcase carry

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:

6 Bench press @ 75%

6 Deadlift @ 75%

Metcon:

Every 4' - 40' (10rounds)

3 RMU

8 Strict HSPU

16/12 cal bike // 16/12 cal ski

Accessory:

2-3x

10-10KB side bend

15-15 Side plank hip touch

1' rest

20 Russian twist

10-10 Side plank rotation

*rest 1' btw sets

15-20 Reverse hyper

2026.07.03. - 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:

10 Med ball beat swing

10 Beat swing (bodyweight)

30" BMU singles // Jumping BMU

Strength:

OHS

4x4 @ 70-80%

Back squat

4x5 @ 75%

Metcon:

For time:

800m run

50 Alt box step up

40 T2B

30 Devil's press @ 2x15/12kg

40 GHD sit up

50 Alt box step up

800m run

Accessory:

Single leg wall sit

2-4x 20"-40" per side

Weighted suitcase RNT split squat

2-4x8-8 @ 15-24/12-15kg

2026.07.02. - csütörtök

Warm up:

3' Cardio

10 Glute bridge

3 Inchworm

10 Scap pull up

10 Air sq

30" hollow hold

Metcon:

For time:

3 Rounds

300m run

21-18-15 Pull up

3 Rounds

200m run

15-12-9 C2B

3 Rounds

100m

9-6-3 BMU

Tc.: 25'

2026.07.01. - 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%

Squat snatch

4x2 @ 75%

Riser snatch pull

3x5 @ 85%

Metcon:

AMRAP 8

4 Hang power snatch @ 60/45kg

8 T2B

12 Wall ball @9/6kg

*rest 2'

4 Hang power snatch @ 55/40kg

8 Box jump over

12 Wall ball @ 9/6kg

*rest 2'

4 Hang power snatch @ 45/30kg

8 Lateral burpee over bar

12 Wall ball @ 9/6kg

Accessory:

Accumulate 2' in each of the following positions, for quality

- Sorenson hold

- Side plank (per side)

4 Hang power snatch @ 60/45kg

8 T2B

12 Wall ball

2026.06.30. - 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

4x8 @ 65-75%

Strict Handstand push up //box pike handstand push up

5x5

Metcon:

18/13 cal ski

3 Wall walk

2 Rope climb

2 Wall walk

1 Rope climb

*rest 1' btw sets

Accessory:

Palm DB front raise

4x8

Overhead DB tricep extension

4x10