WOD
warm up: Complete 3 rounds of overhead squat x 5 back squat x 10 arching active hang x 15sec Metabolic conditoning complete 30 min EMOM 1. 5 x Pull Ups 2. Back Squat x 5 3. Handstand shoulder taps x 30 prehab & cool down: active pigeon 2 x 10reps cuban rotations 2 x 20reps warm up:
complete 2 rounds of: wrist flexion raises x 10reps fin push ups x 20reps scapula push ups x 30reps scoop rocks x 40 strength: complete 4 rounds of: rope climbs x 7m handstand push ups x 5 / dips x 8 reps Complete 4 rounds of: L sit hang x 15sec Planche Leans x 12 Toes To Bar x 12 Piked Handstand Hold x 30sec Bent Arm Hold x 15sec Cuban Rotation x 1min Protracted Push Ups x 8 Sidelying External Rotations x 10 TUESDAY
warm up: complete 3 rounds of GM Squat x 5 Side Bends x 5 SOTS x 5 strength: high hang Power Snatch 4 x 5 @ 65% Snatch first pulls 4 x 5@ 90% w 3spause snatch high pull+ hang p snatch + snatch x 7 @75% prehab & cool down: SOTS press 3 x 5 (+10s) Ukranian Deadlift 3 x 5 (+10s) warm up:
complete 3 rounds of: wrist flexion raises + fin push ups x 10reps Spinal waves x 20reps Toes to bar in straddle x 12 reps strength: complete 4 rounds of: Muscle Ups x 5/False grip pull ups x 5 handstand push ups x 5 complete 4 rounds of: Franchise pull ups x 3@3s ring push ups x 8 complete 3 rounds of bent arm planche hold x 15s Single arm angels x 5 each arm prehab & cool down: External Rotations 4 x 8 Floor Angels 4 x 8 warm up:
Scap Push Ups x 100 Complete 2 rounds of: run to district north n back Calf Raises x 20, duck walk x 20steps strength: Complete 5 rounds of Front Squat x 3 @3s pause @60-70% Harop Curls x 5 reverse lunges x 10 steps as heavy as possible Conditioning 10min AMRAP "Box Step Ups @24/20""" every 10 reps (on each side) complete 20 situps Warm up
run to district north and back 5 pull ups or scaled pull 10 push ups or scaled push 15 squats repeat 2 more times strength complete 3 rounds of bulgarian split squat x 8 harop curls x 8 calf raises x 15 metcon 500 x KB swings every stop complete 5 x push ups cooldown gut smash x 5min Warm Up
3 rounds of 10 x gm squats 20 x air squats 30 x lateral swings skill butterfly pull ups x 10min wod opt x 3 rounds row x 250m kb swing x 10 burpee x 10 row x 250m kb swing x 10 burpee x 10 row x 250m You go your partner goes Cool down sally squats WOD
For time Row 250m 10 kb swings 10 burpees 10 kb swings 10 burpees 10 kb swings Row 250m 10 emom 1st min- 30 sec weighted sit ups 2nd min- 30sec Plank hold
Snatch 1RM Clean and Jerk 1RM Deadlift 1RM Back Squat 1 RM Strict Press 1RM WOD
warm up and prep all movements 50 x Burpees for time Rest 3 min Run 2km Rest 3 min Row 2km OR BaseLine Row 500m Squat x 40reps Sit Ups x 30reps Push Ups x 20 Reps Pull Ups x 10 reps |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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