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Daily Gibberish

Tuesday's Training

11/27/2017

Comments

 
OLY
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%+

Clean Grip Heavy Pulls 4 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
WOD
21-15-9 reps on
burpees
pulls ups
15 min cut off!
Comments

Monday's training

11/26/2017

Comments

 
warm up:
complete 3 Rounds of:
Calf Raises x 20
Toes to bar x 10

strength:
​
Complete 5 rounds of:
Good Morning Squat x 5 @ahap
Harop Curls x 5

complete 4 Rounds of:
Ukranian Deadlifts x 10 @24/16kg
Single leg calf raises x 15

Prehab/ Cool Down
Fig 4 Lifts 3 x 10
Middle Split 3 x 45sece
Comments

Thursdays training

11/22/2017

Comments

 
warm up:
complete 3 rounds of:
c2f dislocs plus inlocs x 10 each
Over Head Squats x 5
high hang high pulls x 5
Reactive Jumps x 20

strength:
complete 5 rounds of:
Power Snatch x 5 @60-65% OR muscle snatch for beginners
overhead squat x 3 @AHAP
clean Grip Heavy Pulls x 5

Prehab
Cuban Rotations 2 x 20
Straddle Pancake 2 x 10 (+10s)
Comments

Wesnesday's wod

11/21/2017

Comments

 
24min EMOM
2 rounds of everything:
row for 14/10
squats x 30
row for cal
push ups x 20
row for cal
lunge x 20 steps
row for cal
pull ups x 10
row for cal
sit ups x 20
row for cal
wall ball shots x 20
40sec cut off per min
Comments

Tuesday's Training

11/20/2017

Comments

 
OLY
warm up:
complete 3 rounds of:
muscle clean x 5
Over Head Squats x 5
Power Snatch + Snatch Press x 5
Reactive Jumps x 20

strength:
complete 5 rounds of:
Power Snatch x 5 @60-65%
Heaving Snatch Balance x 3 @AHAP
Snatch Grip Heavy Pulls x 3 @ 3s pause @AHAP

Prehab
Cuban Rotations 2 x 20
Straddle Pancake 2 x 10 (+10s)

METCON for the day
21-15-9 reps on
Wall Ball Shots @  20/14lbs
Ring Rows
Sit Ups
Comments

Monday's wod

11/19/2017

Comments

 
warm up:
complete 3 Rounds of:
Calf Raises x 20
Scap push ups x 20
Duckwalk x 14m
Wrist flex raises x 10

strength:
Complete 4 rounds of: alternating each one
front squat x 20s hold @50-60%
bulgarian split squat x 8
harop curls x 5

conditioning:
complete 3 rounds of
run to district north
toes to bar x 20

cool down
1 leg GM 2 x 10
active pigeon 2 x 10
Comments

Sunday's wod

11/18/2017

Comments

 
10 rounds for time with a partner. Back and forth
50 double unders
15 toes to bar
10 push ups
5 pull ups
Comments

FRIDAY'S WOD

11/16/2017

Comments

 
For time:
50 Box jump @ 24/20"
50 Kipping/Jumping pull-ups
50 Kettlebell swings @ 24/16kg
50 steps Walking Lunge 
50 Knees to elbows
50 Push press @ 20/15kg
50 Back extensions
50 Wall ball shots @ 20/14lbs
50 Burpees
50 Double unders

then we fEAsT!
Comments

THURSDAYS TRAINING

11/15/2017

Comments

 
OLY
complete 3 rounds of:
c2f dislocs n inlocs x 10 each
reactive jumps x 20
Jerk Press x 5
First Pull to squat drill x 5 w 5s

strength
Heavy Pulls/ deadlifts 5 x 3 @80%
(5 x 5 if you are new to this)
Strict Press 3 x 7 @ 65%
Front Squat 4 x 5 @ 70%

Cool Down
Harop Curls 3 x 5
Passive tucked hang 3 x 20s
Comments

WEDNESDAY's WOD

11/15/2017

Comments

 
pre-wod
complete 3 rounds of:
Kettlebell shoulder circles x 10 each way
Inchworms x 6m
Row x 250m
Rolling Squat x 12

WOD
Complete 5 rounds of
Deadlift @ 70/50kg x 10
Push Ups x 15
Row x 10 Cal
Toes to bar x 15
Bear walk x 2 laps

Cool Down
Spinal Rehab x 5 min
Comments
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    Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.

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  • HOME
  • ABOUT US
    • Why Are We Different?
    • What We Offer
    • Meet the Team
  • GETTING STARTED
    • TIME TABLE
    • CLASSES >
      • UPPER BODY STRENGTH >
        • Gymnastics Strength
      • Hand-Balancing
      • CONDITIONING
      • ASHTANGA YOGA
      • MOBILITY
      • Olympic Lifting
      • Personal Training
    • COSTS
    • Visiting CrossFit Athletes & Drop Ins
    • Free Trial
    • FAQs
  • Member Login
  • TRAINING
    • Testimonials and Reviews
    • What is Fitness?
  • CONTACT US
    • MEMBER REFERRAL PROGRAM