Complete for time with a partner
100 x
warm up:
complete 3 rounds of: muscle clean x 5 front squat hold x 20sec strict press x 5 strength: power clean + Jerk 4 x 3 @ 65% EMOM for 13 min Power Snatch x 3 @ 60%+ then complete 5 rounds of Clean Grip Heavy Pulls 5 x 5 Clean Grip Barbell Rows 3 x 10 prehab & cool down: good morning squat 3 x 10 reps @ 20/15kg Hyperextensions 3 x 10reps Strength
Work on Leg Support Rope Climbs and Kipping Handstand Push Ups WOD: For time 15x Spiderman Push Ups 10x Squats 15x handstand push-ups 10x Squats 15x mountain climbers 10x Squats 15x Hindu push-ups 10x Squats 15x Dips pre wod
Complete 5 Rounds of: 200m Run Bear Walk x 21m pull ups x 7reps WOD EMOM for 13 min complete: Back Squat x 3 @ 60/40kg Box Jumps x 2 / Step Ups x 2 Pull Up x 1 REST 5 min then 5 min EMOM 50 Skips 10 sit ups OLY BASICS
complete 3 rounds of: muscle clean x 5 Over Head Squats x 5 Snatch Press x 5 strength: Complete 4 rounds of Muscle Snatch x 5 Strict Snatch Balance x 5 Split Jerk x 5 Prehab Jefferson Curls 2 x 10 GM Squat 2 x 10 if you have time first pull to squat 2 x 5 @5s pre wod
with a partner complete 2 rounds of: Row 500m 20 squats 20 passive active hangs 20 scap push ups 20 lunges strength: Find your 5RM Deadlft - 20min Push Up x 15/10 after set WOD Annie on Steroids 50-40-30-20-10 reps on Double Unders Squats Sit Ups GYMNASTY
warm up: complete 2 rounds of: wrist floss + Fin Push Ups push ups x 10reps scapula push ups x 20reps Scoop Rocks x 50 strength: complete 4 rounds of: Muscle Ups x 3+ complete 4 rounds of: Mi Hook x 5 Front Support x 20sec complete 4 rounds of: Wall Climbs x 5 Rear Delt Raises x 10 Prehab/ Cooldown: Complete 3 rounds of Powell Raises x 5 each arm Pressing Retraction-Protraction x 10 warm up:
complete 3 rounds of: muscle clean x 5 Over Head Squats x 5 Power Snatch + Snatch Press x 5 strength: Find your 2RM Snatch 13 min Find your 2RM Clean and Jerk - 13 min First Pull @ 3s 4 x 5 Back Squat x 20RM Prehab Jefferson Curls 2 x 10 Straddle Pancake 2 x 10 (+10s) Tabata this
Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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