Warm Up: Complete 5 Rounds without REST Klokov Press x 3 Overhead Squat x 3 SOTS Press x 3 (use appropriate weight - remember its a warm up) Strength: Snatch 5 x 3 MetCon: The Seven (modified) Seven rounds for time of: Handstand push-ups x 7 Front Squat x 7 @ 60/40kg Knees to elbows x 7 Deadlift x 7 @ 100/75kg Burpees x 7 Kettlebell swings x 7 @ 24/16 Pull-ups x 7 Warm Up:
Roll your quads, TFL, Hami and gluten for 15min. Every break perform 1 x 5 reps on Cuban Rotations and Powell Raises Strength Power Clean 3 x 5@70% Jerk 3 x 3@80% Strict press 3 x 3@70% MetCon AMRAP for 10 min Hill Sprints x 50m Warm Up:
Shoulder Prehab x 5min Hip/ knee Prehab x 5min Strength: BTN Klokov Press 3 x 5 Back Squat 3 x 5 @ 70% Strict Snatch Balance 3 x 5 MetCon Partner WOD As a pair complete, 50 x Deadlifts @ 60/40kg 100 x Push Ups 150 x Sit ups 100 x Back Squats @ 60/40kg 50 x Burpees Warm Up:
Scap. Pulls x 15-30s Front Support Holds x 15-30s Ring Push Ups 3 x 8-10 Strength Muscle Ups/ Pull Ups x 10min (3-5 reps) MetCon For time: Row 500m 10 x Wall Climbs 50 DUs/ 150 skips 10 x Wall Climbs Run 500m Strength
Snatch 5 x 3 @70% Snatch Pulls 5 x 3 @ (100%) Front Squat 5 x 3 @ +2.5/5kg MetCon 'CINDY' - 20 min AMRAP 5 Pull Ups 10 Push-Ups 15 Squats Warm Up:
Prehab Shoulder - 5min Hip - 5min Ankles - 5min Strength: Bulgarian Split Squat 4 x 5 Piked Handstand Hold 4 x 30s MetCon Complete 5 rounds for time: Row 250m Kettlebell Farmers Walk @ 24/20 x 50m 1. Spend 10 min between Foam Rolling your legs and single leg offset squats
2. a) F lever holds + Planche Hold 4 x 30s b) Pistol Squats 4 x 5 each leg 3. 10min AMRAP Wall Ball Shots for Tech 4. Complete 3 min rounds on each (rest 1 min) - make note of reps for each movement a) Deadlifts @60/40kg b) Push Ups c) Skipping/ Double Unders d) Sit Ups e) Duck Walks (measure in metres) Snatch 5 x 3
Snatch Pulls 5 x 3 Front Squat 5 x 3 MetCon For Time: 21-15-9 reps on Pull Ups/ Ring Rows 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 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |