WARM UP: 15 MIN
Complete 2 sets of 10 reps on each: Kossac Squat Trap 3 Raises Dragon Pistols and STRENGTH - 30MIN Ring Routine 1 Muscle Ups x 2 Fwd Rolls x 2 Dips x 2 L sit x 5s Sh. Stand x 5s L Sit x 5s Inv Hang x 5s Back Lever x 5s Front Lever x 5s OR SCALE TO Ring Routine 2 L sit x 5s Dips x 2 L sit x 5s Sh. Stand x 5s Inv Hang x 5s German Hang x 5s Front Lever x 5s OR SCALE TO Routine 3 - Paralletes Lsit x 5s Sh Stand x 5s Push Up x 2 L sit x 5s Move to a bar and complete 5s on each German Hang Retracted Hang METCON: 10MIN Skippy Complete as many DUs as possible in 10min. Every Stop complete 5 Push Ups You can scale to skips - final score will be divided by 3 Targets: DUs >200 Singles>1000 if targets are not met, you must complete a 400m Run WARM UP: 15 MIN
Pull high and get under quick 7 X 2 : Heaviest SOTS Press Press the bar from front or back rack while squatting 7 X 3 : Heaviest Perform as A and B. Perform 2 x TS followed directly by 3xSOTS STRENGTH Hang Snatch 1 RM Hang Snatch 3 X 5 : 50% Hang Clean 1 RM Hang Clean 3 X 5 : 50% METCON: 20MIN CUT OFF Kitkat Buy In: Back Squat x 10 @50% Complete 3 Rounds of: 20 x KBS @24/20kg 15 x T2B 100m Sprint 5 x HSPU Buy Out: Back Squat x 10@50% COOL DOWN: wrist flosses, box shoulder pulses and active pigeons work as many sets and reps as needed. e.g. 2 sets of 10 reps #crossfit #hailhydra #strongisthenewskinny #fitfam#stopmakingexcuses #mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play#adultscanplaytoo #olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates#testing #benchmarking #idoportalmethod #running #bodyweight #strength
WARM UP: 10 MIN Strict Press 1 RM Strict Press 3 X 3 : AHAP Push Press 1 RM Push Press 3 X 3 : AHAP STRENGTH: 10min Overhead Squat 1 RM Overhead Squat 5 X 3 : 70% METCON: 30 MIN Murph For Time: If you've got a twenty pound vest or body armor, wear it. 2km Run 100 Pull-ups 200 Push-ups 300 Squats 2 km Run Scale to: Murph Var. 1km Run 50 Ring Rows 75 Push Ups 100 Squats 1km Run #crossfit #hailhydra #strongisthenewskinny #fitfam #stopmakingexcuses #mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play #adultscanplaytoo #olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates #testing#benchmarking #idoportalmethod #running #bodyweight #strength Didn't take any pictures of food today! well wasn't that exciting
Morning: Coffee at 8am (long Mac) Lunch: Beef Burger wrapped in Bacon with a serving of veggies Dinner: Got home too late, so got take out - tandoori Chicken, some lamb saag and rice. Shouldn't have got rice - feeling flat now On the upside, met a really cool mover and performer from Colombia today. Might have a chance of working with him. Always good to see what artists and performers think of movement. Even more stoked that he is mentoring with Ido Portal, my coach! On that note...Good Night! See you at Oly!
WARM UP: 15 MIN 1a. Passive Active Hangs 1b. Scap Push Ups 2x 10 2a. Fin Push ups+Dorsal Push Ups 2b. Hanging Leg Raises 2 x 10 STRENGTH: Back Squat 1 RM Back Squat 4 X 8 : 70% Planche work on planche for 15-20s after every set of back squats METCON: For 20min Every 2 min on the min, complete a. 400m b. 100m c. 50m #crossfit #hailhydra #strongisthenewskinny #fitfam #stopmakingexcuses#mooneponds #essendon #ascotvale #ilovepucklestreet #painfree #saynotoinjuries #fun #play #adultscanplaytoo #olympicweightlifting #weightlifting #hellyeah #handstandfriday #handstands #yoga #inversion #studio3 #pilates#testing #benchmarking #idoportalmethod #running #bodyweight #strength Day 4 was horrendous...ok well not that bad really. It was Ang's birthday party today and she had 7 of her friends over. OMG! Can you believe me with 7 screaming girls and me running behind them! Oh What a day.
So meals were still pretty good! We went to Cravin Crepes for lunch and I had a gluten free crepe with some Bolognese sauce. And then Anita made her famous burgers for Dinner! So much Food. So on scale of 1 to paleo it was a 7ish kinda day. Anyway Hope you guys Had a good weekend! The Birthday is done! Here are some tips if you have to go out guys Tips On Dining Out
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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