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 Planche Front Lever Tuck, flare, straddle or straight Complete 4 rounds of 15-30s on each CONDITIONING: 15MIN Back Squat 1 RM Back Squat 3 X 20 : 60%+ #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: 15 MIN Scap Push Ups (straight arm) 2 x 10 (3s at prot & ret) Cuban Rot. 3 x 5 Pull Ups / heavy ring rows 3 x 5 Parallete Push Ups 3 x 5 STRENGTH: 20 MIN One Arm Chin Up Complete one arm chin ups with ring or towel assist. Can scale to Archer Pull Ups or Pull Ups 1 X 15 Handstand Push-Ups Max Reps of unbroken Handstand Push-ups METCON: Forrest 3 Rounds for Time: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters #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: 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 Standing Straddle GM 3 x 10 Back Support 3 x 60s Back Bridge 2 x 60s Seated Straddle GM Pancakes 2 x 10 Handstand Hold 3 x 60s CONDITIONING: 10MIN CUT OFF Complete as many reps of Chest to Wall Handstand Climbs in 10min. You can scale to Pike to Front Support Holds Handstand Walk Max distance Handstand Walk #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: 15 MIN Scap Push Ups (straight arm) 2 x 10 (3s at prot & ret) Cuban Rot. 3 x 5 Pull Ups / heavy ring rows 3 x 5 Parallete Push Ups 3 x 5 STRENGTH: 15 MIN 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 METCON: Cindy 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats every min of cindy complete 5 burpees 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 - 4 x 30s 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 100 Meter Sprint 100 meter sprint for time 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 Planche Front Lever Tuck, flare, straddle or straight Complete 4 rounds of 15-30s on each CONDITIONING: 25 MIN Back Squat - 1 X 20 : 60%+ 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). |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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