'the handsome heckler'
30 min amrap as a team complete 10 cal row 10 x ring rows 10 x power snatch 10 x push ups then 20 cal row 20 x ring rows 20 x power snatch 20 x push ups then 30,40, 50 and so on. warm up:
scap push ups sa and ba 2 x 10 protracted push ups 2 x 10 pull ups in full retraction/ scap pulll rows 2 x 4/8 strength: muscle ups/ ring dips 4 x 3-5 hspu/ pike hspu 4 x 3-5 conditioning: amrap 15min ring routines alt. pyramid - 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps on pull ups/ ring rows burpees warm up: 15min pressure work - body surfing, partner pressure, wrists etc german hangs x 3 strength: 30min tuck planche 4 x 15-20s tuck lever 4 x 15-20s l sit press to planche lean 4 x 5 inverted l sit hang to l- front lever 5 x 5 conditioning: 10 min on the clock front support every time you stop, complete 5 deadlifts@70/50kg and go back to it warm up: 15min
seven reps on each of the following for 15min snatch grip deadlift low hang (knee) high pulls high hang (hip) muscle snatch overhead squat strength: 30min power snatch 5 x 3 @ 70, 75, 80, 80, 75% front squat 5 x 3 @ 70, 75, 80, 80, 75% metcon: complete 21-18-15-12-9-6-3 reps on deadlift @ 60/40kg wbs @ 20/14lbs ma bo narrow stance 5 x 2min
strength: bulgarian split squat 5 x 5 harop curls 5 x 5 Back Bridge Push Ups 3 x 10 conditioning: 10 min AMRAP 5 step ups on each leg 10 toes to bar 15 squats Friday is a special day - one for rejoicing the start of the weekend, but two mainly for the fact that we are going to play tomorrow. And play we shall...
Morning Session will feature a team WOD Afternoon - handstands with dave Evening - Juan has promised to make you sweat! fuN, fUN, FUN! forgot to meantion. scap push ups are 2sets of 10 reps each
conditioning at the end 10 min of toes to bar wvery stop complete 1 x 20 m bear crawl warm up:
ma bo narrow stance 5 x 2min strength: bulgarian split squat 5 x 5 harop curls 5 x 5 Back Bridge Push Ups 3 x 10 conditioning: 10 min AMRAP 5 lunges on each leg 10 squats 15 Barbell Hip Thrusts |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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