WARM UP: 10 MIN 8 min AMRAP 5 x Inchworms, 10 Squats, 20m Shuttle Sprint STRENGTH: 30 MIN Muscle-Ups/Pull-Ups Complete 4 x 8 (as many muscle ups followed by pull ups to complete the set) IF you cannot do muscle ups, complete as many pull ups followed by double the amount of pull ups left in push ups Scale the same way to ring rows Overhead Squat 1 RM Overhead Squat 5 X 5 : 70% POST WOD: 15MIN Isabel For Time: 30 Snatches (#135) WARM UP: 15 MIN
5 X 3 : Heavy Tall Snatches Pull high and get under quick POWER: Power Snatch 1 RM Power Snatch 5 X 3 : 65% Clean 1 RM Full Clean 4 X 3 : 65% STRENGTH/ METCON: 15MIN CUTOFF Ladder Reps 1 to 10 and back down from 10 to 1 (must repeat the set of 10) KettleBell Swings (Russian) @24/20 Toes to Bar Push Ups WARM UP: 20 MIN Monkey Bar Traverse Traverse the nominated distance German Hangs Toes-To-Bar Max reps unbroken toes-to-bar STRENGTH Back Squat 1 RM Back Squat 4 X 5 : 70% COOL DOWN Tabata Something Else Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats Tabata intervals (20 sec. work/10 sec. rest x 8 rounds) for each exercise, with no rest between exercises. Score is total reps from all four stations (32 intervals). WARM UP: 10 MIN
Circle Walks Wall to Wall Sprints Normal Shoulder/Wrist Prep WOD 1. CtW HS 3x30s 2. Heel Pulls 3x10 3. Toe Pulls 3x10 4. Kick Up to Wall HS - accumulate 30 reps 5. Free HS training WARM UP: 15 MIN Run 500m BENCHMARKS Scoop Hold for time Arch Holds for time Muscle-Ups Max Reps of unbroken Muscle-Ups L-Sit Hold Max L-Sit Hold for time Pull-Ups Max Reps of unbroken Pull-ups Front Support for time on the floor or rings STRENGTH ENDURANCE Run X 500m Runt the big block for time BENCHMARKING DAY 2 WARM UP: 10 MIN Oly Specific Skill Warm Up BENCHMARKS Snatch 1 RM Snatch 7 X 1 : 100% Back Squat 1 RM Back Squat 7 X 1 : 100% Active Hang hold active hang for as long as possible Cool Down: Active Pigeons 3 x 10 WARM UP: 10 MIN
Squat Therapy BENCHMARKS Burpees X 50 50 reps or 5 min whatever comes first Passive Hang - Max Set for Time 500 Meter Row - Fastest Set for time - Max 3 attempts Push Ups - Max Reps WARM UP 1a. Wrist Pushups b. First Knuckle Raise 2a cup and Saucer b. Standing Weighted Dislocate c. Chest to Floor Dislocate STRENGTH 3. Dragon Flag 3/5 or Scoop 3 x 60s 4. Planche Leans 3x5 (5 second hold) 5. Manna Wall Press/Middle Split Hold/Back Support 3x5 or 3x60s SKILLS Handstand Hold free standing hold. can scale to chest to wall handstand Kick Ups to Wall / Free WARM UP: 10 MIN
SOTS Press Press the bar from front or back rack while squatting 4 X 3 : As Heavy As Possible STRENGTH & POWER Power Snatch 1 RM Power Snatch 5 X 3 : 75% Strict Press 1 RM Strict Press 4 X 3 : Heavy METCON: Every 1 min for 14 mins, alternating between: 5 Back Squats, 65/45 kg 10 Burpees |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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