 DOGGY CORNER IS READY STRENGTH/ SKILL:
Muscle Ups/ Archer Pull Ups 5 x 3-5 Ring Dips 4 x 3-5 Ring Routine - 3 mv METCON: 15 min AMRAP 400m Run 20 Back Squats @ 60/40kg #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 Snatch 5 x 3 @70%
Clean Pulls 5 x 3 @ (+20%) Front Squat 5 x 3 @ +2.5/5kg MetCon: 21-15-9 reps on WBS Burpees  F lever holds + Planche Hold 4 x 30s
10min AMRAP T2B 5 min REST Complete 5 rounds of: Run x 500m KBS @ 24/20kg x 20  Muscle Ups/ Pull Ups 4 x 3-5
Ring Dips/ Ring Push Ups 4 x 5-8 Ring Routine - 3-5 moves including dips, L-sits, shoulder stands. front lever, back levers and forward rolls Locomotion drills - 30min 15 min of
Clean and Jerk x 3 Clean Pull 5 x 3 15 min Cut off: Widowmaker Back Squat x 20 then Complete 2 rounds of max pull ups n push ups no rest! record total  Split jerk 4 x 3
Push Press 4 x 3 OHS 4 x 3 'Karen' Complete 150 Wall Ball Shots for time @20/14lbs  STRENGTH
F lever holds + Planche Hold 4 x 15-30s 2km Row (500m at a time) 15min AMRAP 50m Farmers Walk 50m Sprint 5 Push Ups 50m Lunges  OLY
Tall Snatch 7 x 2 Snatch Pulls 5 x 2 @ 120% of Snatch Front Squat 5 x 3 @ 70% MetCon Partner Chipper 60 box jumps 50 Deadlifts 60 Push Ups 100 DUs/ 300 Skips 20 Back Squats #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 BENCHMARKS
Snatch 1 RM Snatch 1 X 1 : 100% Clean & Jerk 1 RM Clean & Jerk 1 X 1 : 100% Pull-Ups Max Reps of unbroken Pull-ups Back Squat 1 RM Back Squat 1 X 1 : 100% BENCHMARKS
Max holds Arch Holds Scoop Hold German Hangs Burpees X 50 - 50 reps or 5 min whatever comes first Baseline Complete for Time: 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups In 'Baseline' use the time for your 500m Row as your BM |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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