TODAY's WOD - Just chill, have a sip of coconut water, read a magazine, sing a song.....all while in the comfort of your handstand ;P
Happy 1st of April Guys and Girls.
Here's the real WOD
1a) Front Bodyline Hold 2 x 60s
1b) Arch into Wall (with rotations) 2 x 10 (+10s)
2a) Heel Pulls in Handstand/ B2W Handstand 3 x 10reps/60s
2b) Active Pigeon 3 x 10 (+10s)
No Rest between sets
Strength & Power:
3a) Snatch Balance 5 x 2
3b) Snatch Grip Deadlifts 1st Pulls (from ground to knee - 3 sec hold at ground and knee) 5 x 3
4) Back Squats 4 x 5 (work up to 5RM)
Keep Moving Monkeys!
Tall Snatch Train
Wow! The Open is finally OVER! Everyone who did 14.5 (registered and unregistered) WELL DONE!
Whatever are we going to do now? Shine the light, the new programming is upon us and will run week by week till the first week of May. Lets get those aching muscles some simple strength and power over the next weeks so we can continue kicking ass and PB'ing every day!
1) Snatch from Blocks 5 x 3
2a) Scoop Holds 2 x 60s
2b) Jefferson Curls 2 x 60s
3) C2W Handstands 5 x 30-60s
Is it just me or does everyone feel like 'EVERYDAY IS PB Day'
Keep up the good work guys and girls, there's a long road ahead. Workout 14.5 releases today!
Any bets on Burpees?
1) Back Squat x 20
2) Front Squat (@same weight as BS) x max effort
3) EMOM for 5 min each
Power Snatch x 2
Power Clean+Jerk x 2
Rest 180s between the 2 sets
3 Rounds for time:
Jian Kills it - What does this mean/ Obviously Anurag knows his shit! haha theres my gloating for the day DONE!
1) Seated Straddle Good Morning 3 x 10 (+10sec)
2) Planking Games 3 x 3 min sets
3) Power Cleans 3 x 5
4a) Clean Grip 2nd Pull (from power pos to knee and back up) 5 x 3
4b) Front Squat 5 x 3
Kipping Muscle Ups - Shoulders stay in 'active' position as you transition between arch and scoop positions
This is just for illustration purposes. You are not allowed to kip in the conditioning part
Clean and Jerk 5 x 3
AMRAP in 15min
Front Lever/ Retracted Hangs 10-20s
Planche Holds 10-20s
AMRAP in 15min
(Progressions are as follows: Ring Row| Ring Row Muscle Ups|Eccentric Pull Up over 5s|Strict Pull-Up+Ring Dip|Eccentric Muscle Up Descent over 5sec|Weighted Pull Up)
Rest as much as you need to continue repetitions
And This is how you learn to surf!
1a) Front Body Line Hold 2 x 60s
1b) Arch into Box 2 x 60s
2) Heel Pulls in Handstand 2 x 10reps (if I have not progressed you to this, perform HS for 30-45s at a level that you are)
3a) Snatch Balance 5 x 2
3b) Snatch Grip First Pulls 5 x 3
4) 14 min to work on a 3RM Back Squat
4) Open WOD 14.4
Its that time of the year again. Benchmarking has finished (for those of who have not benchmarked and newbies, see me please - I will organise a benchmarking session for you guys). Our new programming starts again. If you're not sure about what it is, don't worry - you will get the hang of it by week 2. The open is almost over, so we can say bye - bye and good riddance to those god-awful metcons (in 2 weeks). The new program is very much back to basics gymnastics and lots of it with some heavy oly thrown in the mix.
Should be fun - fun - fun!
1a) Tall Snatches 5 x 3
1b) Snatch from Blocks (just above knee) 5 x 2
2a) Scoop Holds 3 x 60s (if you can't scoop, apply body surfing - bracing technique while lying flat on ground)
2b) Jefferson Curls 3 x 10 (+10s on last rep)
3) C2W Handstands 3 x 30-60s (stay as long as body line allows - no HS in broken lines)
All benchmarks must be completed and submitted no later than end of week 1 (24-29 Mar) of the new programming.
If you have missed them, they are as follows:
Clean and Jerk 1RM
ME Push Ups
ME Pull Ups/RIng Rows (Strict)
50 Burpees or 5 min (whichever comes sooner)
If you have any questions regarding when and how to run your benchmarks, please call/sms/email me
Happy Training Ya'll
Keller showing us how its done!
1) Snatch - 3 attempts at 1RM
2) Clean and Jerk - 3 attempts at 1RM
3a) Lizard Push Ups 3 x 10 each arm (Rest 60sec)
3b) Dragon Pistols 3 x 10 each leg
21-15-9 reps for time
WBS @ 9/7kg
Pull Ups/ Ring Rows
Introducing the flying kiwi - Aaron
Great start on the benchmarking everyone! we've already got some good numbers and in the 1st week of May when we retest, there should be a marked improvement in technique, skill and strength.
Benchmarks continue this week as usual. As mentioned before, if you have missed a benchmark, don't know what they are or need a training diary, ASK ME!
Press to L sit on Paralletes - accumulate 3 min
Inverted hangs on Rings - accumulate 3 min
Clean Grip Deadlift 1st Pull 5 x 3
Handstand Hold 5 x 30sec
Row 500m x 3
Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.