 WARM UP
Fin Push Ups 2 x 10reps Dorsal Push Ups 2 x 10reps Press to L-sit Hold 3 x 10s Strict Press 3 x 10reps STRENGTH: One Arm Chin Up - 3 X 3 : Body Weight Complete one arm chin ups with ring or towel assist. Can scale to Archer Pull Ups or Pull Ups Scale to Archer Pull Ups x 3, or Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec Handstand Push-Ups Complete 2-4 reps after every set of OAC CONDITIONING & COOL DOWN: Rope Climb As many rope climbs as possible in 10 min Cuban Rotations can be done with dumbbells, stick, barbells 3 X 5 : 2-10kg Powell Raises Lying on your side (elbow), complete raises in retraction 3 X 5 : 2-10kg  WARM UP
Fin Push Ups 2 x 10reps Dorsal Push Ups 2 x 10reps Press to L-sit Hold 3 x 10s Strict Press 3 x 10reps STRENGTH: One Arm Chin Up Complete one arm chin ups with ring or towel assist. Can scale to Archer Pull Ups or Pull Ups 6 X 2 : Body Weight Scale to Archer Pull Ups x 3, or Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec Handstand Push-Ups Max Reps of unbroken Handstand Push-ups Complete 2-4 reps after every set of OAC 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 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 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 COOL DOWN: Cuban Rotations can be done with dumbbells, stick, barbells 3 X 5 : 2-10kg Powell Raises Lying on your side (elbow), complete raises in retraction 3 X 5 : 2-10kg  WARM UP
Complete 2 rounds of each: Front Body Line Hold x 60s Wrist Flexion Raises x 10 Back Body Line Hold (Scoop) +2.5kg x 60s Jefferson Curls x 15 @20/15kg Arch into Box x 10 Sissy Squat x 10 NO REST BETWEEN SETS STRENGTH Back Squat - 4 X 5 : 60% Complete @ 5s Pause Handstand Hold free standing hold. can scale to chest to wall handstand Chest to Wall Straddle Hold@ 30s after every set of back squats CONDITIONING: 10MIN CUT OFF 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 >300 Singles>1000 if targets are not met, you must complete a 400m 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  1. RUN x 500m WARM UP Complete 2 Rounds of each 2a. Dorsal Push Ups x 10reps 2b. Fin Push Ups x 10reps 2c. Wrist Flexion Raises x 10reps 3a. Front Support x 15s 3b. Retracted hang x 10s STRENGTH Complete 4 rounds of 15-30s on each 4a. Planche 4b. Front Lever (Tuck, flare, straddle or straight leg) CONDITIONING: 15MIN 5. Back Squat - 1 X 20RM @ 60%+ 6. 'Baseline' Complete for Time: 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups  Warm Up
Fin Push Ups 2 x 10reps Dorsal Push Ups 2 x 10reps Press to L-sit Hold 3 x 10s Strict Press 3 x 10reps STRENGTH: One Arm Chin Up Complete one arm chin ups with ring or towel assist. Can scale to Archer Pull Ups or Pull Ups 4 X 2 : Body Weight Scale to Archer Pull Ups x 3, or Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec Handstand Push-Ups Max Reps of unbroken Handstand Push-ups Complete 2-4 reps after every set of OAC METCON: Cindy 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats (can scale to 5 ring rows, 10 knee push ups, 15 squats) COOL DOWN SOTS Press Press the bar from front or back rack while squatting 3 X 10 : AHAP  WARM UP
Complete 2 Rounds of each Dorsal Push Ups x 10reps Fin Push Ups x 10reps Wrist Flexion Raises x 10reps Front Support x 15s Retracted hang x 10s STRENGTH Complete 4 rounds of 15-30s on each (Tuck, flare, straddle or straight) Planche Front Lever CONDITIONING: 15MIN Back Squat 1 RM Back Squat - 1 X 20 : 60%+ Row 500m after your 20 RM attempt #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
Fin Push Ups 2 x 10reps Dorsal Push Ups 2 x 10reps Press to L-sit Hold 3 x 10s Strict Press 3 x 10reps STRENGTH: One Arm Chin Up Complete one arm chin ups with ring or towel assist. Can scale to Archer Pull Ups or Pull Ups 6 X 2 : Body Weight Scale to Archer Pull Ups x 3, or Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec Handstand Push-Ups Max Reps of unbroken Handstand Push-ups Complete 2-4 reps after every set of OAC 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 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 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 COOL DOWN: Cuban Rotations can be done with dumbbells, stick, barbells 3 X 5 : 2-10kg #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
Complete 2 rounds of each: 1a. Front Body Line Hold x 60s 1b. Wrist Flexion Raises x 10 2a. Back Body Line Hold (Scoop) +2.5kg x 60s 2b. Sissy Squat x 10 3a. Arch into Box x 10 3b. Jefferson Curls x 15 @20/15kg NO REST BETWEEN SETS STRENGTH 4a. Back Squat 4 X 5 : 60% - Complete @ 5s Pause 4b. Handstand Hold - Chest to Wall @ 30s after every set of back squats (free standing hold. can scale to chest to wall handstand) CONDITIONING: AMRAP 10MIN 5. Toes-To-Bar Max reps unbroken toes-to-bar. Every Stop Complete 10 Sit Ups #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
5 X 2 : AHAP Tall Snatches Pull high and get under quick 5 X 2 : AHAP Complete 2 Rounds of each while snatching: Dorsal Push Ups x 10reps Fin Push Ups x 10reps Wrist Flexion Raises x 10reps STRENGTH Planche Front Lever Tuck, flare, straddle or straight Complete 4 rounds of 15-30s on each CONDITIONING: 15MIN Skin The Cat With control all the way to german hang and back to passive hang Back Squat 1 RM Back Squat 1 X 20 : 60%+ WARM UP
Complete 2 rounds of each Fin Push Ups x 10reps Dorsal Push Ups x 10reps Press to L-sit Hold x 10s Hanging L-Sit Hold x 10s STRENGTH: One Arm Chin Up Complete one arm chin ups with ring or towel assist. Can scale to Archer Pull Ups or Pull Ups 6 X 2 : Body Weight Scale to Archer Pull Ups x 3, or Pull Ups x 4 Handstand Push-Ups Max Reps of unbroken Handstand Push-ups Complete 2-4 reps after every set of OAC 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 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 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 COOL DOWN: Cuban Rotations can be done with dumbbells, stick, barbells 3 X 5 : 2-10kg |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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