LEGS
warm up: 3 rounds of toes to bar x 12 good morning squats x 12 calf raises x 20 strength: Deadlift x 1rm back squat x 1rm conditioning run 2km Benchmark wods
scoop hold max arch hold max Max pull ups max push ups baseline 10 min cut off 500m row 40 squats 30 sit ups 20 push ups 10 pull ups rest 3 min burpees x 50 or 5 min rest 3 min Row 1000m
55x Box jumps (20/16 inch) 21x Toes-through-rings 115x Seated Russian twist (20/14lb ball) 29x Deadlift (60#/40#) 99x AbMat sit-ups 70x Walking lunges 36x Burpees 325x Single unders 8x Deadlift (80#/60#) Every 2 mins for 12 mins
5 thursters 7min amrap 8 deadlifts 80/60kg 12 BURPEES over the bar 2 mins rest 7min amrap 16 kb swings 16 jumping lunge
LEGS
warm up: complete 3 Rounds of: Calf Raises x 20 Bent Leg Lifts x 15 Baby Pistols x 5 on each leg strength: Back Squat 5 x 3 Deadlift 5 x 3 Bulgarian Split Squat 3 x 10 Harop Curl 3 x 10 If enough time: complete 3 rounds of 200 skips, 20 sit Ups prehab - work with a partner Hypers 2 x 10 Reverse Hypers 2 x 10 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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